Casser Glonk - Keto Meal Prep CookBook For Beginners

Keto Meal Prep Cookbook for
Beginners
800 Delicious Ketogenic Recipes / The Ultimate
Guide for Weight Loss / 21-Day Meal Plan
Dr Casser Glonk
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Table of Contents
Introduction
Chapter 1: Keto Meal Prep Basics
Keto Diet Basics
Tips for Keto Diet Success
Why is Meal Prepping Important?
Meal Prep Steps
Chapter 2: Breakfast Recipes
Easy Asparagus Quiche
Zucchini Bacon Bake
Baked Breakfast Frittata
Cauliflower Breakfast Casserole
Sausage Breakfast Casserole
Jalapeno Breakfast Casserole
Sausage Ricotta Cheese Casserole
Easy Cheese Egg Bake
Zucchini Egg Casserole
Sausage Egg Omelet
Easy Cheese Quiche
Broccoli Egg Bake
Ranch Breakfast Quiche
Chicken Cheese Quiche
Turkey Cheese Frittata
Cauliflower Casserole
Healthy Veggie Casserole
Healthy Spinach Muffins
Cheese Mushrooms Egg Bake
Egg Ham Muffins
Baked Breakfast Egg
Greek Breakfast Muffins
Healthy Veggie Frittata
Mushroom Kale Muffins
Breakfast Cheese Tomato Quiche
Cheese Egg Cups
Cheese Herb Egg Cups
Delicious Cheese Bacon Quiche
Easy Cheese Omelet
Cheese Ham Baked Omelet
Healthy Zucchini Chaffle
Coconut Chaffle
Cheese Bacon Chaffle
Cauliflower Chaffle
Banan Breakfast Bread
Healthy Tofu Scramble
Sausage Zucchini Casserole
Healthy Tuna Waffles
Spinach Egg Scramble
Kale Sausage Muffins
Nutritious Chicken Muffins
Easy Bacon Muffins
Scrambled Egg
Quick & Easy Frittata
Spinach Tomato Breakfast Bake
Italian Spinach Frittata
Spinach Tofu Scramble
Easy Broccoli Omelet
Asparagus Frittata
Spicy Scrambled Egg
Healthy Pumpkin Pancake
Tasty Broccoli Bread
Spicy Jalapeno Muffins
Vegetable Ham Egg Muffins
Mexican Frittata
Simple Asparagus Omelet
Spinach Kale Egg Bake
Spinach Tomato Chicken Egg Muffin
Tasty Breakfast Waffles
Cheesy Zucchini Quiche
Chapter 3: Poultry
Flavorful Chicken Casserole
Turkey Meatloaf
Italian Baked Pesto Chicken
Parmesan Chicken Tenders
Chicken Broccoli Casserole
Delicious Baked Chicken Fajitas
Chicken Cheese Casserole
Balsamic Chicken
Creamy Chicken Marsala
Creamy Garlic Butter Chicken
Perfect Ranch Chicken
Zesty Chicken Soup
Cheesy Chicken Casserole
Balsamic Chicken Thighs
Coconut Chicken Curry
Delicious Chicken Cacciatore
Mediterranean Chicken
Chicken Cacciatore Stew
Lemon Pepper Chicken
Cajun Air Fried Chicken
Air Fryer Chicken Wings
Yummy Chicken Tenders
Italian Chicken
Meatballs
Tasty Chicken Fajita
Turkey Patties
Dried Herb Chicken
Chicken Chaffle
BBQ Chicken Chaffle
Taco Chicken Chaffle
Tasty Chicken Stew
Creamy Coconut Chicken Curry
Stir Fry Chicken
Turkey Breast with Veggie
Spinach Turkey Burgers
Taco Chicken Drumsticks
Turkey Bacon Burgers
Flavorful Chili Lime Chicken
Spicy Chicken Breasts
Tasty Chicken Kebabs
Grilled Chicken Breast
Chicken with Olives & Artichokes
Chicken Shawarma
Juicy Garlic Chicken
Greek Chicken
Tomato Olive Capers Chicken
Rosemary Turkey Breast
Easy Chicken Kebabs
Spicy Chili Chicken
Meatballs
Chicken Skewers
Flavorful Chicken Skewers
Roasted Pepper Artichoke Chicken
Paprika Lemon Chicken
Cajun Chicken Stew
Pesto Chicken
Chicken with Mushrooms
Tasty Chicken Curry
Salsa Chicken
Chapter 4: Vegetarian
Green Beans with Jicama
Simple Pumpkin Casserole
Delicious Cauliflower Rice
Sauteed Mushrooms & Green Beans
Spinach Mushroom Cauliflower Rice
Spinach Cheese Squares
Roasted Garlic Mushrooms
Flavors Zucchini in Sauce
Cheesy Cauliflower Mashed
Healthy Broccoli Casserole
Roasted Brussels Sprouts
Lemon Garlic Broccoli
Crispy Brussels Sprouts
Roasted Asparagus
Cabbage Chaffle
Broccoli Chaffle
Zucchini Chaffle
Dill Zucchini Chaffle
Broccoli Mushroom Stir Fry
Mac and Cheese
Grilled Zucchini
Grilled Cauliflower Wedges
Tasty Brussel Sprouts Skewers
Eggplant & Zucchini
Italian Sauteed Mushrooms
Tomato Basil Soup
Roasted Cauliflower
Parmesan Asparagus
Eggplant Curry
Cauliflower Soup
Ratatouille
Creamy Pumpkin Soup
Pesto Zucchini Noodles
Easy Roasted Artichoke Hearts
Roasted Vegetables
Roasted Herb Zucchini
Carrot Tomato Soup
Zucchini Stir Fry
Asian Zucchini Noodles
Zucchini Spinach Soup
Broccoli Soup
Tofu Stir Fry
Curried Squash Coconut Soup
Healthy Zucchini Garlic Noodles
Cheesy Zucchini Casserole
Zucchini with Herbs
Stir Fried Eggplant
Creamy Asparagus Soup
Spinach Broccoli Curry
Healthy Pumpkin Soup
Chapter 5: Meat Recipes
Easy Pulled Pork
Flavorful Beef Chili
Hearty Taco Soup
Healthy Beef Stroganoff
Mexican Beef
Easy Beef Stroganoff
Keto Butter Beef
Juicy Pork Tenderloin
Easy Ranch Pork Chops
Meatballs
Lemon Pepper Pork Chops
Crispy Crusted Pork Chops
Meatballs
Cheesy Burger Patties
Beef & Broccoli
Meatballs
Meatloaf
Beef Fajitas
Easy & Tasty Steak
Meatballs
Simple Steak with Mushrooms
Beef Kebabs
Simple Sirloin Steak
Burger Patties
Rosemary Beef Tips
Montreal Steak Tips
Delicious Beef Kebabs
Meatballs
Simple Spice Pork Chops
Beef Stew
Flank Steak
Easy Steak Fajitas
Curried Pork Chops
Salsa Pork Chops
Lemon Pepper Pork Tenderloin
Grilled Lamb Chops
Grilled Steak Kababs
Lamb Chops
Lamb Kebabs
Meatballs
Lamb Patties
Herb Beef Patties
Lamb Roast
Italian Pork Roast
Meatballs
Beef Kofta
Classic Pork Cacciatore
Greek Pork Chops
Tasty Pork Kabobs
Rosemary Dijon Pork Chops
Meatloaf
Pork Roast
Simple Pork Carnitas
Tasty Burger Patties
Italian Shredded Beef
Meatballs
Rosemary Pork Chops
Minced Pork
Meatloaf
Meatloaf
Cabbage Skillet
Smoked Tenderloin
Apple Cider Pork Chops
Italian Beef Chuck Roast
Rosemary Lamb Roast
Spicy Pepper Beef
Greek Beef Roast
Steak Bites
Beef Barbacoa
Meatloaf
Chili Chuck Roast
Beef Ribs
Juicy & Tender Chuck Roast
Lamb Curry
Zucchini Lamb Curry
Easy Pork Soup
Herb Pork Chops
Beef Mushroom Stew
Tasty Ground Beef
Beef Chili
Chapter 6: Fish & Seafood
Slow Cook Shrimp Scampi
Paprika Herb Salmon
Easy Salmon Patties
Simple Cajun Salmon
Lemon Pepper Fish Fillets
Tasty Crab Cakes
Spicy Air Fryer Shrimp
Quick Cajun Shrimp
Garlic Tomato Shrimp
Rosemary Garlic Shrimp
Cajun Scallops
White Fish Fillets
Delicious Crab Cakes
Tasty Shrimp Fajitas
Flavorful Blackened Shrimp
Tuna Patties
Parmesan Garlic Shrimp
Tuna Chaffle
Blackened Mahi-Mahi Fish Fillets
Baked Halibut
Cajun Salmon
Cajun Catfish Fillets
Baked Swordfish Fillets
Baked Basa Fillets
Grilled Mahi Mahi Fish Fillets
Baked Tilapia Fish Fillets
Lemon Cod
Grilled Salmon
Grilled Lemon Scallops
Spicy Grilled Shrimp
Grilled Cajun Shrimp
Lemon Garlic Grilled Halibut
Parmesan Cod Fillets
Greek Tilapia
Greek Baked Salmon
Lemon Herb Salmon
Baked White Fish Fillets
Lemon Butter Tilapia
Healthy Fish Stew
Garlic Herb Red Snapper Fillet
Spicy Tuna Cakes
Lemon Paprika Shrimp
Feta Mint Tuna Patties
Rosemary Basil Salmon
Lemon Garlic Baked Shrimp
Flavorful Sauteed Shrimp
Delicious Salmon Waffles
Crab Cake Waffles
Salmon with Baby Carrots
Tomato Lemon Cod Fillets
Broiled Tilapia
Delicious Fish Stew
Pesto Fish Fillets
Shrimp Olive Stir Fry
Sauteed Lemon Garlic Scallops
Spicy Garlic Shrimp
Asian Coconut Shrimp
Shrimp Soup
Nutritious Crab Stew
Lemon Garlic Prawns
Chapter 7: Salad Recipes
Flavorful Deviled Egg Salad
Delicious Tuna Salad
Keto Italian Salad
Cauliflower Egg Salad
Quick & Easy Greek Salad
Easy Avocado Egg Salad
Nutritious Chicken Avocado Salad
Cucumber Feta Cheese Salad
Southern Chicken Salad
Healthy Mediterranean Salad
Quick Pepperoni Avocado Salad
Tuna Avocado Salad
Classic Chicken Salad
Delicious Asian Chicken Salad
Shrimp Avocado Salad
Flavors Salmon Salad
Turkey Salad
Cauliflower Broccoli Salad
Easy Bacon Ranch Chicken Salad
Tasty Buffalo Chicken Salad
Chipotle Chicken Salad
Flavorful Asian Cucumber Salad
Healthy Greek Cucumber Salad
Feta Avocado Cucumber Salad
Egg Bacon Salad
Easy Loaded Cauliflower Salad
Healthy Shrimp Salad
Delicious Antipasto Salad
Cauliflower Shrimp Salad
Lobster Salad
Caprese Chicken Salad
Zucchini Noodle Salad
Cucumber Cabbage Salad
Spinach Egg Bacon Salad
BLT Salad
Nutritious Tuna Salad
Dill Cucumber Salad
Healthy Greek Salad
Bacon Broccoli Salad
Avocado Salmon Salad
Chapter 8: Snack & Appetizers
Spicy Jalapeno Poppers
Cilantro Lime Dip
Bacon Cheese Dip
Broccoli Nuggets
Mediterranean Dip
Roasted Pepper Dip
Flavors Chive Dip
Roasted Mix Nuts
Delicious Avocado Deviled Eggs
Meatballs
Turkey Meatballs
Meatballs
Chicken Nuggets
Broccoli Fritters
Air Fryer Tofu
Kale Spread
Zucchini Fritters
Macadamia Hummus
Cauliflower Hummus
Spicy Brussels Sprouts
Herb Mushrooms
Spicy Walnuts
Cauliflower Bites
Spicy Cucumber Salsa
Guacamole
Healthy Carrot Fries
Vegan Queso
Toasted Pecans
Tasty Spicy Almonds
Rosemary Parmesan Tomatoes
Cauliflower Skewers
Jalapeno Poppers
Crab Dip
Parmesan Spinach Dip
Italian Roasted Pepper Dip
Chicken Jalapeno Poppers
Cajun Broccoli Fritters
Feta Jalapeno Poppers
Ranch Dip
Yummy Chicken Dip
Cheese Bacon Jalapeno Poppers
Spicy Guacamole
Tasty Cauliflower Hummus
Garlic Zucchini Dip
Chapter 9: Desserts
Delicious Brownie Bites
Peanut Butter Chaffle
Chocolate Chaffle
Avocado Coconut Pops
Silky Chocolate Mousse
Lemon Cheesecake Mousse
Blueberry Muffins
Lemon Strawberry Granita
Lemon Yogurt Muffins
Vanilla Blackberry Yogurt
Delicious Chocolate Fudge
Lemon Melon Pops
Almond Peanut Butter Bars
Chocolate Ice Cream
Cinnamon Protein Bars
Vanilla Almond Ice Bombs
Pumpkin Cheese Ice Bombs
Vanilla Coconut Bars
Fudge Bars
Strawberry Ice Cream
Choco Cheese Fat Bombs
Chocolate Cake
Pecan Carrot Cake
Peanut Butter Chocolate Fudge
Whipped Cream & Fresh Berries
Butter Cake
Berry Cheesecake Ice Bombs
Raspberry Cheese Bites
Delicious Lemon Cake
Chocolate Frosty
Vanilla Custard
Almond Peanut Butter Fat Bombs
Smooth Peanut Butter Mousse
Delicious Lemon Mousse
Coconut Butter Fat Bombs
Almond Butter Fat Bombs
Chocolate Custard
Coffee Fat Bombs
Berry Sorbet
Choco Peppermint Mousse
Raspberry Coconut Pudding
Coconut Butter Pops
Raspberry Cheese Fat Bombs
Mint Ice Cream
Vanilla Pumpkin Ice Cream
Berry Yogurt
Delicious Strawberry Yogurt
Blackberry Ice Cream
Cocoa Butter Raspberry Candy
Lemon Ricotta Cheesecake
Chapter 10: 21-Day Meal Plan
Week One of the keto Diet Meal plan
Week Two of the Keto Diet Meal Plan
Week Three of the Keto Diet Meal Plan
Conclusion
Introduction
Keto diet is not just a diet plan it is healthy eating habits having the ability
to change your eating lifestyle. During a keto diet, you are free to eat lots of
healthy fats and satisfying foods that are low in carb. It helps to control
your food cravings.
Keto meal prep cookbook helps you in your keto diet journey. The book
covers all important topics from the basics of a keto diet with tips for keto
diet success and the importance of meal prepping. If you are one of those
people who want to reduce your weight, then you are in the right place. A
Keto meal prep cookbook helps you to lose weight and also saves your time
and money. This keto meal prep cookbook helps you to meal prep and plan
your diet.
There are different types of keto recipes from breakfast to desserts that are
written in this book are made up of easy to find, affordable, and simple
ingredients that are found in your nearest grocery shop easily. All the
recipes written in this book are well balanced in a calorie which helps you
to keep your carb level under control. He recipes written in this book comes
with their exact nutritional values. These nutritional values guide you on
how much calories you eat after a meal. All the recipes written in this book
are easily understandable form and written with their exact preparation and
cooking time.
My goal here is to introduce you with a healthy keto diet plan which helps
you in your keto meal prep journey. There are various books are available in
the market on this topic thank you for choosing my book. I hope this book
helps and guides you during your keto journey and enjoy tasty, healthy, and
delicious recipes from this book.
Chapter 1: Keto Meal Prep Basics
Keto Diet Basics
Keto is a short form of ketogenic diet which is one of the most popular and
healthiest diet plans available today. Before starting your meal preparation
journey, you must know the basics facts about keto diet plan.
To perform daily activities our body needs some energy and the best source
of this energy comes from carbohydrates (glucose), fats, and proteins. Keto
diet is a perfect blend of these three energy sources. The keto diet is low
carb and a high-fat diet also needs an adequate amount of protein to
maintain muscle mass. Normally our body depends on glucose for energy.
Glucose is a simple sugar used by our body for energy. When glucose levels
increase our body converts this extra glucose into the form of glycogens.
These glycogens are mostly stored into liver and muscle cells as a reserve
form of energy. When you are performing any hard work, exercise, or any
athletic activity these stored glycogens are used for energy.
Keto diet is a low carb diet, due to lack of carb your body finds an
alternative source of energy to keep it working properly. In this condition,
our body goes into the state of ketosis. It is one of the metabolic processes
where fat burns for energy instead of carb (glucose) and produces ketones.
Ketones are small molecules like substances produced into our bodies in the
absence of carb (glucose). They are produced during the fat burning process
into the liver and send these ketones through your bloodstream. It is one
kind of acid used by your body muscles and other tissues as a fuel. Keto
diet helps to manage the weight efficiently, compare to other diet keto diet
gives long term weight loss benefits. It not only improves your physical
health but also improves mental health. In the absence of carb (glucose)
near about 70% of brain energy needs are fulfilled by ketones.
Tips for Keto Diet Success

The following tips are necessary for your successful keto journey.
Limit daily carb consumption

Keto diet is a low carb diet so always keep watch on daily carb
consumption. Keto allows consuming daily carb below 35 grams and net
carb below 25 grams. Low carb consumption is necessary to keep your
body into the state of ketosis. To get succeed on keto diet always
remember to check the nutritional label, be care full about hidden carbs.
Some products seem keto-friendly but loaded with sugar. Such keto
foods are milk, yogurt, breaded meat, chicken wings with barbecue
sauce, etc.
Decrease your stress level

If you are facing high stress, then entering into keto diet is not a good
idea for you because chronic stress is responsible to increase your blood
sugar level and kick you out from ketosis. To keep your body into
ketosis you must decrease your stress level by getting daily enough
sleep, doing regular exercise, yoga, meditation, doing your favorite
activity which helps you to keep away from stress.
Add extra salt during keto

During high carb diet you consume higher sodium, it will increase your
insulin level. This will help to retained sodium level into your body.
When you are on a low carb diet insulin level decreases and your kidney
will discharge more salt form your body. When you are in the state of
ketosis your body needs some extra (3 to 5 grams) sodium into your diet.
Stay hydrated
During any diet plan, you need to keep your body hydrated. When you
are on a keto diet you can urinate more than normal due to the absence of
carbohydrates. Make sure that during keto diet you have to drink plenty
of water regularly. You can also consume tea, coffee and smoothie to
keep your body hydrated.
Exercise regularly
Regular exercise helps to increase the ketone level into your body. It also
helps to get rid of any glucose (carb) present in your body. The frequent
exercise depletes the glycogen store and pushes your body into ketosis.
Regular exercise includes both high intensity and low-intensity exercise
like running, walking, jogging, etc.
Consume a moderate amount of protein
During a keto diet, your body breaks down fats for energy. In this
process your body losses some muscles and body fats. Consumption of
moderate protein daily will help you to maintain muscle mass.
Use MCT oils

MCT (Medium Chain Triglyceride) oils are quickly absorbed by your
liver to produce ketones. MCT oils are effective on weight loss, brain
health and also increase the energy level. MCT oils are made up of palm
kernel and coconut oil.
Why is Meal Prepping Important?

Meal prep is a pre-cooking method that helps to Prep your whole meal
before scheduled time makes it special. This meal preparation method is
most popular in those people who have a busy schedule. It is a simple act to
plan a meal for a day, to plan a week meal. There are lots of reasons shows
that why meal prepping is important. Some of the reasons given as follows:
Saves your money

Most people think that keto diet ingredients are expensive but if you buy
it into bulk quantities it saves your money. Shopping seasonal produce is
inexpensive. Shopping in sales and used discount coupons will help to
reduce the cost. Before buying things you have to plan what you need to
buy then freeze it properly.
Save time
When it is done properly, it also saves you time. Choose any one day of
the week and chop the ingredients or you may cook all the meals for the
week. Pack them well and when needed reheat it again. When you come
home at the end of the day you never need to prep or cook a meal.
Repeat the same meal during the week or you can make the same
ingredients in different recipes. This may allow you to spend some time
with your loved once.
Total Control
You get total control due to meal prep. You have to plan when you are
cooking your meal and plan to eat in advance. You also know about
calorie intake and avoid ingredients like fats, salts, and added sugar. You
can also select what is better for you by selecting the best quality
ingredients.
Manage Hunger
Another benefit of meal prepping is that it helps to control and manage
your hunger because when you feel hungry you have to eat your food
instead of thinking about what food to prepare.
Help to lose weight

Prep your meal in advance helps you to lose your weight because you
know what and how much you eat. This will also help to keep track of
daily calories you are consuming every day.
Meal Prep Steps

Meal prep is the process of planning and preparing the whole meal or
dishes. The following are three steps for a successful meal plan.
1. Make a shopping list

It is better to make your grocery shopping list a day before shopping.
This will help you to execute your first 21 days meal plan. Make your
shopping list every week download and print your shopping list a day
before and bring that list into the grocery store. Meal prep makes your
life easier.
2. Go for Grocery Store

After preparing list go for grocery store for shopping but do not attract
over a snack, keep watch on nutrition label buy low carb food only. If
vegetables are in your shopping list then go to your local farmer market
for fresh vegetables, for fresh grass-fed and organic meat go to the
butcher's shop.
3. Start cooking
Before starting actual cooking first cleanup your cooking area properly.
Make sure that all the kitchen tools you require during cooking are easily
available there. Cook your food as per your meal prep plan after
finishing the cooking process allow your food to cool completely before
wrapping them. If you are wrapping them warm, then there are chances
to ruin the taste and texture of your food and it looks like soggy when
you reheat your food.
Chapter 2: Breakfast Recipes
Easy Asparagus Quiche
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Serve: 8
Ingredients:
10 eggs
2 lbs asparagus, trimmed and remove ends
3 tbsp olive oil
Pepper
Salt
Directions:
1. Preheat the oven to 425 F.

2. Arrange asparagus on the baking sheet. Drizzle 1 tablespoon
olive oil over asparagus.
3. Roast asparagus in preheated oven for 15 minutes.
4. In a mixing bowl, whisk eggs with remaining oil, pepper, and
salt.
5. Transfer roasted asparagus in a quiche pan. Pour egg mixture
over asparagus.
6. Bake at 350 F for 30 minutes or until egg sets.
7. Slice and serve.
Nutritional Value (Amount per Serving):
Calories 146
Fat 10.9 g
Carbohydrates 4.8 g
Sugar 2.6 g
Protein 9.4 g
Cholesterol 205 mg
Zucchini Bacon Bake
Serve: 8
Ingredients:
8 egg whites
3 tbsp bacon, crumbled
1/4 cup unsweetened almond milk
3 wedges Swiss cheese
1/2 cup cottage cheese
2 cups shredded zucchini
1/2 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 8*8-inch casserole dish.

2. Add shredded zucchini into the prepared dish.
3. Add egg, bacon, milk, Swiss cheese, cottage cheese, and salt into
the blender and blend until smooth.
4. Pour blended egg mixture over shredded zucchini.
5. Bake in preheated oven for 30 minutes.
6. Serve and enjoy.
Calories 114
Fat 6.4 g
Carbohydrates 2.4 g
Sugar 0.9 g
Protein 11.4 g
Cholesterol 19 mg
Baked Breakfast Frittata
Serve: 12
Ingredients:
12 eggs
1 tsp garlic powder
2 1/2 cups mushrooms, chopped
1 cup cheddar cheese, shredded
1 red bell pepper, chopped
1 small onion, chopped
1 cup ham, chopped
1 1/2 cups asparagus, chopped
Pepper
Salt
Directions:
1. Preheat the oven to 375 F. Grease 9*13-inch baking pan.

2. Add asparagus, mushrooms, cheese, bell pepper, onion, and ham
into the prepared pan.
3. In a bowl, whisk eggs with garlic powder, pepper, and salt.
4. Pour egg mixture over vegetables and stir gently.
5. Bake for 25-35 minutes or until frittata is set.
6. Slice and serve.
Calories 132
Fat 8.6 g
Carbohydrates 3.5 g
Sugar 1.8 g
Protein 10.8 g
Cholesterol 180 mg
Cauliflower Breakfast Casserole
Serve: 6
Ingredients:
10 eggs
4 cups cauliflower rice
12 oz bacon, cooked and crumbled
1/2 cup heavy whipping cream
1 tsp paprika
8 oz cheddar cheese, shredded
1/4 tsp pepper
1 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 2-quart casserole dish.

2. Spread cauliflower rice into the prepared dish and top with half
cheddar cheese.
3. In a bowl, whisk eggs with cream, paprika, pepper, and salt and
pour over cauliflower. Top with remaining cheese and bacon.
4. Bake for 45 minutes.
5. Serve and enjoy.
Calories 637
Fat 48.5 g
Carbohydrates 6.9 g
Sugar 3.5 g
Protein 42.5 g
Cholesterol 389 mg
Sausage Breakfast Casserole
Serve: 8
Ingredients:
12 eggs
1 tbsp hot sauce
2 cups cheddar cheese, shredded
12 oz breakfast sausage
Pepper
Salt
Directions:

2. Heat a large pan over medium-high heat.
3. Add sausage to the pan and break with a wooden spoon and cook
for 5-7 minutes or until meat is no longer pink.
4. Transfer cooked sausage into the prepared dish and spread
evenly.
5. In a large bowl, whisk eggs with hot sauce, cream, cheese,
pepper, and salt.
6. Pour egg mixture over sausage and bake for 30-40 minutes.
7. Serve and enjoy.
Calories 391
Fat 32.2 g
Carbohydrates 1.2 g
Sugar 0.7 g
Protein 23.8 g
Cholesterol 326 mg
Jalapeno Breakfast Casserole
Serve: 10
Ingredients:
12 eggs
2 jalapeno peppers, sliced
4 oz cream cheese, cut into cubes
1/2 cup bacon, cooked and chopped
1 cup heavy whipping cream
1/2 tsp pepper
1/4 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 9*13-inch baking pan and set
aside.
2. In a large bowl, whisk eggs with cream cheese, cream, pepper,
and salt and pour into the prepared pan.
3. Sprinkle jalapeno slices, bacon, and 3/4 cup cheddar cheese
evenly over egg mixture.
4. Bake for 25-30 minutes. Remove pan from oven and top with
remaining cheese and bake for 5 minutes more.
5. Serve and enjoy.
Calories 209
Fat 17.8 g
Carbohydrates 1.5 g
Sugar 0.6 g
Protein 11 g
Cholesterol 238 mg
Sausage Ricotta Cheese Casserole
Serve: 12
Ingredients:
10 eggs
2 1/2 lbs Italian sausage
1 tbsp fresh basil, chopped
12 cherry tomatoes, halved
16 oz ricotta cheese, cut into cubes
4 oz cream cheese
1 tsp salt
Directions:

2. Add sausage into the casserole dish and bake for 20 minutes.
Once done, drain sausage well and break in small pieces using a
masher.
3. In a bowl, whisk eggs with cream cheese until smooth and pour
over sausage. Season with salt. Sprinkle ricotta cheese cubes,
tomatoes, and basil on top.
4. Bake for 35-40 minutes more.
5. Serve and enjoy.
Calories 480
Fat 37 g
Carbohydrates 7.3 g
Sugar 3.7 g
Protein 29.1 g
Cholesterol 238 mg
Easy Cheese Egg Bake
Serve: 4
Ingredients:
4 eggs
1/3 cup half and half
4 oz cream cheese
Pinch of salt
Directions:

2. Add eggs, half and half, cream cheese, and salt into the blender
and blend until smooth.
3. Pour egg mixture into the greased baking dish and bake for 30
minutes.
4. Serve and enjoy.
Calories 188
Fat 16.6 g
Carbohydrates 2 g
Sugar 0.4 g
Protein 8.3 g
Cholesterol 202 mg
Zucchini Egg Casserole
Serve: 8
Ingredients:
10 eggs
3 cherry tomatoes, halved
1/2 cup mushrooms, sliced
1/3 cup ham, chopped
1 small zucchini, sliced into rounds
1/2 cup spinach
2/3 cup heavy cream
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Grease 9*13-inch pan and set aside.
2. In a large bowl, whisk eggs with heavy cream, pepper, and salt.
Stir in tomatoes, mushrooms, ham, zucchini, and spinach.
3. Pour egg mixture in prepared pan and bake for 30-35 minutes.
4. Serve and enjoy.
Calories 134
Fat 9.8 g
Carbohydrates 3.4 g
Sugar 2 g
Protein 8.8 g
Cholesterol 222 mg
Sausage Egg Omelet
Serve: 12
Ingredients:
7 eggs
1 tsp mustard
1/4 onion, chopped
1/2 green bell pepper, chopped
1 lb breakfast sausage
1/4 tsp pepper
1/2 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 9*13-inch casserole dish and

set aside.
2. Brown the sausage in a pan. Add onion and bell pepper and cook
until onion is softened. Remove pan from heat.
3. In a bowl, whisk eggs with mustard, 1 3/4 cups of cheese, cream,
pepper, and salt.
4. Spread sausage mixture into the prepared casserole. Pour egg
mixture on top of the sausage mixture and top with remaining
cheese.
5. Bake for 20-23 minutes.
6. Serve and enjoy.
Calories 271
Fat 22.4 g
Carbohydrates 1.4 g
Sugar 0.7 g
Protein 15.6 g
Cholesterol 157 mg
Easy Cheese Quiche
Serve: 6
Ingredients:
12 eggs
12 tbsp butter, melted
4 oz cream cheese, softened
8 oz cheddar cheese, grated
Pepper
Salt
Directions:
1. Spread cheddar cheese into the 9-5-inch pie pan.

2. Add eggs, cream cheese, butter, pepper, and salt into the blender
and blend until well combined.
3. Pour egg mixture over cheese in pie pan and bake at 325 F for 45
minutes.
4. Slice and serve.
Calories 548
Fat 50.9 g
Carbohydrates 1.7 g
Sugar 0.9 g
Protein 22.2 g
Cholesterol 449 mg
Broccoli Egg Bake
Serve: 6
Ingredients:
12 eggs
2 cups broccoli florets, chopped
1/2 cup cheddar cheese, shredded
3/4 tsp onion powder
1/2 cup unsweetened coconut milk
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Grease 9*13-inch baking dish.

2. In a bowl, whisk eggs with cheese, onion powder, milk, pepper,
and salt. Stir in broccoli.
3. Pour egg mixture into the prepared dish and bake for 30 minutes.
4. Slice and serve.
Calories 221
Fat 16.7 g
Carbohydrates 4.2 g
Sugar 2 g
Protein 14.8 g
Cholesterol 337 mg
Ranch Breakfast Quiche
Serve: 6
Ingredients:
8 eggs
1 cup sour cream
1 tbsp ranch seasoning
1 1/2 cups cheddar cheese, shredded
1 lb ground Italian sausage
Directions:

2. Brown the sausage in an oven-safe skillet and drain well.
3. In a bowl, whisk eggs with ranch seasoning, and sour cream. Stir
in cheddar cheese.
4. Pour egg mixture over sausage in skillet. Cover skillet with foil.
5. Bake for 30 minutes. Remove foil and bake for 25 minutes more.
6. Serve and enjoy.
Calories 511
Fat 40.6 g
Carbohydrates 3.8 g
Sugar 2 g
Protein 29 g
Cholesterol 318 mg
Chicken Cheese Quiche
Serve: 4
Ingredients:
8 eggs
1/2 tsp oregano
1/4 tsp garlic powder
1/4 cup mozzarella cheese, shredded
5 oz cooked chicken breast, chopped
1/4 tsp pepper
1/2 tsp salt
Directions:

2. In a bowl, whisk eggs with oregano, onion powder, pepper, and
salt. Stir in cheese and chicken.
3. Pour egg mixture in pie pan and bake for 35-45 minutes.
4. Slice and serve.
Calories 173
Fat 10 g
Carbohydrates 1.2 g
Sugar 0.8 g
Protein 19.2 g
Cholesterol 351 mg
Turkey Cheese Frittata
Serve: 8
Ingredients:
8 eggs
8 oz turkey deli meat
2 tbsp cheddar cheese, shredded
2 tbsp parmesan cheese, shredded
1/2 tsp oregano
1/2 tsp thyme
1/4 tsp pepper
1/4 tsp salt
Directions:

2. Line an 8-inch skillet with the turkey deli meat.
3. In a bowl, whisk eggs with oregano, thyme, pepper, and salt.
Pour egg mixture over meat.
4. Sprinkle parmesan cheese and cheddar cheese on top.
6. Serve and enjoy.
Calories 108
Fat 6 g
Carbohydrates 1.2 g
Sugar 0.4 g
Protein 11.8 g
Cholesterol 178 mg
Cauliflower Casserole
Serve: 8
Ingredients:
1 egg
1/2 cup scallions, chopped
1 cup bacon, crumbled
1/4 cup heavy cream
1/3 cup butter, softened
20 oz frozen cauliflower, steamed and drain well
1 tsp salt
Directions:
1. Preheat the oven to 400 F. Grease 8*8-inch baking dish and set
aside.
2. Add cauliflower, cream cheese, butter, heavy cream, egg, and salt
into the food processor and process until smooth.
3. Add 1/2 cheddar cheese, scallions, and bacon into the cauliflower
mixture and stir everything well.
4. Pour cauliflower mixture into the prepared baking dish and
spread well.
5. Top with remaining cheddar cheese and bacon and bake for 30
minutes.
6. Serve and enjoy.
Calories 599
Fat 50.3 g
Carbohydrates 6.2 g
Sugar 2.1 g
Protein 30.8 g
Cholesterol 162 mg
Healthy Veggie Casserole
Serve: 12
Ingredients:
10 eggs
2 tbsp hot sauce
2 bell peppers, diced
1/2 onion, diced
2 cups broccoli, chopped
10 oz mushrooms, sliced
2 tbsp garlic, minced
1 tbsp olive oil
1 tsp pepper
1 tsp salt
Directions:
aside.
2. Heat oil in a pan over medium heat.
3. Add onion, mushrooms, and garlic and sauté for 4 minutes.
4. Turn off the heat. Add broccoli and bell peppers and stir well and
set aside.
5. In a bowl, whisk eggs with hot sauce, pepper, and salt.
6. Add sautéed veggies into the prepared baking dish. Pour egg
mixture over veggies and top with shredded cheddar cheese.
7. Bake in preheated oven for 35-40 minutes.
8. Slice and serve.
Calories 122
Fat 8.1 g
Carbohydrates 4.7 g
Sugar 2.2 g
Protein 8.5 g
Cholesterol 146 mg
Healthy Spinach Muffins
Serve: 6
Ingredients:
5 eggs
1 cup spinach, chopped
1 bacon slice, cooked and crumbled
1/2 cup mushrooms, chopped
Pepper
Salt
Directions:
1. In a bowl, whisk eggs with garlic powder, onion powder, pepper,

and salt. Stir in spinach, mushrooms, and bacon.
2. Pour egg mixture into the 6 silicone muffin molds.
3. Bake at 400 F for 15 minutes.
4. Serve and enjoy.
Calories 73
Fat 5 g
Carbohydrates 0.9 g
Sugar 0.5 g
Protein 6.1 g
Cholesterol 140 mg
Cheese Mushrooms Egg Bake
Serve: 4
Ingredients:
6 eggs
1/3 cup shallot, minced
2 tbsp olive oil
2 tbsp fresh thyme, chopped
Pepper
Salt
Directions:
1. Grease four ramekins and set aside.

2. Heat oil in a pan over medium-high heat.
3. Add shallot and sauté for 3 minutes. Add mushrooms and sauté
for 5 minutes.
4. Add thyme stir well and remove the pan from heat.
5. In a bowl, whisk eggs with milk, pepper, and salt. Add cheese
and mushroom mixture and stir well.
6. Pour egg mixture into the prepared ramekins.
8. Serve and enjoy.
Calories 213
Fat 15 g
Carbohydrates 7.9 g
Sugar 3.6 g
Protein 13 g
Cholesterol 251 mg
Egg Ham Muffins
Serve: 6
Ingredients:
6 eggs
1 green onion, sliced
4 oz ham, cubed
Pepper
Salt
Directions:

2. In a large bowl, whisk eggs with milk, garlic powder, pepper, and
salt. Stir in green onion, ham, and cheese.
3. Pour egg mixture into the six silicone muffin molds.
5. Serve and enjoy.
Calories 169
Fat 13.1 g
Carbohydrates 2.5 g
Sugar 1.1 g
Protein 11 g
Cholesterol 182 mg
Baked Breakfast Egg
Serve: 1
Ingredients:
2 eggs
2 tbsp half and half
1 tbsp parmesan cheese, grated
Pepper
Salt
Directions:
1. Grease 8-ounce ramekin and set aside.

2. In a small bowl, whisk eggs and a half and half. Stir in cheddar
cheese, parmesan cheese, pepper, and salt.
3. Pour egg mixture into the prepared ramekin and bake at 400 F for
15 minutes.
4. Serve and enjoy.
Calories 269
Fat 20 g
Carbohydrates 2.7 g
Sugar 0.8 g
Protein 20.2 g
Cholesterol 364 mg
Greek Breakfast Muffins
Serve: 6
Ingredients:
2 eggs
1/4 cup tomatoes, diced
4 egg whites
1/4 cup feta cheese, crumbled
1 tbsp fresh parsley, chopped
1/4 cup olives, diced
1/4 cup onion, diced
Pepper
Salt
Directions:

2. In a bowl, whisk eggs with milk, pepper, and salt. Add remaining
ingredients and stir everything well.
3. Pour egg mixture into the six silicone muffin molds.
5. Serve and enjoy.
Calories 69
Fat 3.9 g
Carbohydrates 2.7 g
Sugar 1.9 g
Protein 6 g
Cholesterol 62 mg
Healthy Veggie Frittata
Serve: 2
Ingredients:
4 eggs
1 cup bell peppers, chopped
1 cup zucchini, chopped
1 cup mushrooms, sliced
2 tbsp unsweetened coconut milk
1 tbsp olive oil
1 cup cheddar cheese
1/2 cup onion, chopped
Pepper
Salt
Directions:

2. Grease baking dish and set aside.
4. Add onion, bell peppers, zucchini, and mushrooms, and sauté for
5 minutes.
5. Remove pan from heat and set aside to cool.
6. In a bowl, whisk eggs with milk, pepper, and salt. Add sautéed
vegetables and cheese and stir well.
7. Pour egg mixture into the prepared baking dish and bake for 20
minutes.
8. Serve and enjoy.
Calories 565
Fat 46.4 g
Carbohydrates 11.1 g
Sugar 6.6 g
Protein 32.6 g
Cholesterol 112 mg
Mushroom Kale Muffins
Serve: 8
Ingredients:
6 eggs
1 cup mushrooms, diced
1 cup kale, chopped
1 tsp olive oil
2 tbsp onion, minced
1/2 cup Swiss cheese, shredded
Pepper
Salt
Directions:

2. Heat olive oil in a pan over medium-high heat. Add mushrooms
and sauté for 2-3 minutes.
3. Add onion and kale and sauté for 2 minutes. Remove pan from
heat and set aside to cool.
4. In a bowl, whisk eggs with pepper and salt.
5. Add sautéed mushroom kale mixture and shredded cheese and
stir well.
6. Pour egg mixture into the silicone muffin molds and bake for 15
minutes.
7. Serve and enjoy.
Calories 85
Fat 5.8 g
Carbohydrates 2 g
Sugar 0.6 g
Protein 6.5 g
Cholesterol 129 mg
Breakfast Cheese Tomato Quiche
Serve: 6
Ingredients:
6 eggs
1 cup tomatoes, chopped
3/4 cup cheddar cheese, grated
1 cup unsweetened coconut milk
Pepper
Salt
Directions:

2. Grease an 8-inch baking dish and set aside.
3. In a bowl, whisk eggs with cheese, coconut milk, pepper, and
salt. Stir in tomatoes.
minutes.
5. Serve and enjoy.
Calories 217
Fat 18.7 g
Carbohydrates 3.9 g
Sugar 2.5 g
Protein 10.2 g
Cholesterol 179 mg
Cheese Egg Cups
Serve: 12
Ingredients:
3 eggs, lightly beaten

2 tbsp green chilies, diced
2 tbsp cottage cheese
1 tbsp unsweetened coconut milk
Pepper
Salt
Directions:

2. Spray mini muffin pan with cooking spray and set aside.
3. In a bowl, whisk eggs with milk, pepper, and salt. Add cheddar
cheese, green chilies, and cottage cheese and stir well.
4. Pour egg mixture in a prepared muffin pan and bake for 15
minutes.
5. Serve and enjoy.
Calories 25
Fat 1.6 g
Carbohydrates 0.5 g
Sugar 0.3 g
Protein 2.1 g
Cholesterol 42 mg
Cheese Herb Egg Cups
Serve: 6
Ingredients:
6 eggs
1/2 tbsp fresh dill, chopped
1/2 tbsp chives, chopped
1/2 tbsp fresh basil, chopped
1/4 cup mozzarella cheese, grated
Pepper
Salt
Directions:

2. In a bowl, whisk eggs with pepper and salt. Add remaining
ingredients and stir well.
3. Pour egg mixture into the silicone muffin molds and bake for 20
minutes.
4. Serve and enjoy.
Calories 67
Fat 4.6 g
Carbohydrates 0.6 g
Sugar 0.4 g
Protein 6 g
Cholesterol 164 mg
Delicious Cheese Bacon Quiche
Serve: 4
Ingredients:
6 eggs
1/8 tsp cayenne
1/8 tsp nutmeg
1 tbsp olive oil
4 bacon slices, cooked and chopped
1/2 tsp garlic, minced
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Grease 8-inch baking dish and set
aside.
2. Heat oil in a pan over medium heat. Add onion and sauté for 5
minutes.
3. Add garlic and sauté for 30 seconds. Remove pan from heat and
set aside to cool.
4. In a bowl, whisk eggs with milk, pepper, and salt. Stir in sautéed
onion garlic, cayenne, nutmeg, bacon, and cheese.
minutes.
6. Serve and enjoy.
Calories 485
Fat 37.8 g
Carbohydrates 5.3 g
Sugar 3.5 g
Protein 31.2 g
Cholesterol 330 mg
Easy Cheese Omelet
Serve: 6
Ingredients:
8 eggs
2 tbsp green onions, chopped
Pepper
Salt
Directions:

2. Grease an 8-inch baking dish and set aside.
3. In a bowl, whisk eggs with milk, half and half, garlic powder,
pepper, and salt. Stir in green onion and cheddar cheese.
minutes.
5. Serve and enjoy.
Calories 140
Fat 10.1 g
Carbohydrates 2.6 g
Sugar 1.5 g
Protein 9.9 g
Cholesterol 232 mg
Cheese Ham Baked Omelet
Serve: 4
Ingredients:
8 eggs
2.5 oz cooked ham, diced
Pepper
Salt
Directions:
aside.
2. In a bowl, whisk eggs with milk, garlic powder, pepper, and salt.
3. Add onion, mozzarella cheese, cheddar cheese, and ham and stir
well.
minutes.
5. Serve and enjoy.
Calories 343
Fat 28.3 g
Carbohydrates 5.4 g
Sugar 2.9 g
Protein 18.8 g
Cholesterol 349 mg
Healthy Zucchini Chaffle
Serve: 4
Ingredients:
4 eggs
1 tsp onion powder
2 tbsp spring onion, sliced
3 bacon slices, cooked & diced
1 zucchini, grated
1 1/4 cups mozzarella cheese, shredded
1/2 cup almond flour
1/4 tsp baking powder
Pepper
Salt
Directions:
1. In a mixing bowl, whisk eggs. Add spring onion, baking powder,

garlic powder, onion powder, bacon, zucchini, pepper, and salt
and stir to combine.
2. Add shredded cheese and almond flour and stir well.
3. A heat waffle iron.
4. Pour 1/4 of egg mixture in a hot waffle iron and cook until
golden brown.
5. Serve and enjoy.
Calories 197
Fat 13.7 g
Carbohydrates 4.2 g
Sugar 1.6 g
Protein 14.8 g
Cholesterol 184 mg
Coconut Chaffle
Serve: 2
Ingredients:
2 tbsp coconut flour

1 tbsp cream cheese
2 1/2 tbsp water
1 tbsp flaxseed meal
Pinch of salt
Directions:
1. Heat waffle maker and lightly grease.

2. In a bowl, mix together all ingredients.
3. Pour half of the batter in the hot waffle maker and cook for 4-5
minutes.
4. Serve and enjoy.
Calories 76
Fat 4.5 g
Carbohydrates 5.3 g
Sugar 0.6 g
Protein 3 g
Cholesterol 7 mg
Cheese Bacon Chaffle
Serve: 4
Ingredients:

Directions:

2. In a bowl, whisk eggs with garlic powder, onion powder, bacon,
and cheese.
3. Pour 1/4 of the batter in the hot waffle maker and cook for 3
minutes or until cooked.
4. Serve and enjoy.
Calories 169
Fat 13.2 g
Carbohydrates 0.8 g
Sugar 0.4 g
Protein 11.6 g
Cholesterol 115 mg
Cauliflower Chaffle
Serve: 2
Ingredients:
1 egg, lightly beaten

1/2 cup cauliflower rice
1/4 cup Mexican cheese, shredded
1 tbsp almond flour
Pepper
Salt
Directions:

2. Add all ingredients into the mixing bowl and mix until well
combined.
3. Pour 1/2 of the batter in the hot waffle maker and cook for 4-5
minutes.
4. Serve and enjoy.
Calories 170
Fat 13.7 g
Carbohydrates 5.3 g
Sugar 1.7 g
Protein 9.4 g
Cholesterol 93 mg
Banan Breakfast Bread
Serve: 10
Ingredients:

3 bananas, mashed
2 cups almond flour
1/2 cup walnuts, chopped
4 tbsp olive oil
1 tsp baking soda
Directions:
1. Preheat the oven to 350F. Grease loaf pan and set aside.
2. Add all ingredients into the food processor and process until just
combined.
3. Pour batter into the prepared loaf pan and bake for 50 minutes.
4. Once done then let it cool for 10 minutes.
5. Slice and serve.
Calories 142
Fat 1.3 g
Carbohydrates 5.5 g
Sugar 3.3 g
Protein 3.6 g
Cholesterol 0 mg
Healthy Tofu Scramble
Serve: 2
Ingredients:
8 oz extra-firm tofu, mash with a fork

1 tsp Dijon mustard
1/2 tsp paprika
1/2 tsp turmeric
2 tbsp nutritional yeast
1 tbsp butter
1/4 tsp salt
Directions:
1. In a bowl, mix together nutritional yeast, onion powder, garlic

powder, mustard, paprika, turmeric, and salt. Add coconut milk
and whisk well.
2. Melt butter in a pan over medium heat.
3. Add tofu and stir until lightly browned.
4. Add the nutritional yeast mixture and stir everything well and
cook until tofu absorbed all the liquid.
5. Serve and enjoy.
Calories 162
Fat 9.6 g
Carbohydrates 7.9 g
Sugar 2.6 g
Protein 14.5 g
Cholesterol 5 mg
Sausage Zucchini Casserole
Serve: 8
Ingredients:
12 eggs
2 small zucchinis, shredded
1 lb ground Italian sausage
3 tomatoes, sliced
1/4 cup coconut milk
1/4 tsp pepper
1/2 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease casserole dish and set aside.
2. Cook Italian sausage in a pan until lightly brown. Transfer
sausage to a large bowl.
3. Add coconut flour, milk, eggs, zucchini, pepper, and salt. Stir to
mix.
4. Add eggs and whisk until combined.
5. Transfer bowl mixture into the prepared casserole dish and top
with tomato slices.
7. Serve and enjoy.
Calories 308
Fat 22 g
Carbohydrates 6.5 g
Sugar 3.7 g
Protein 19.8 g
Cholesterol 286 mg
Healthy Tuna Waffles
Serve: 4
Ingredients:
10 oz can tuna, drained

1 tbsp olive oil
1 tbsp fresh lemon juice
1/2 cup sunflower seed flour
1 tbsp chives, chopped
1 tbsp paleo mayonnaise
1/4 tsp salt
Directions:
1. In a bowl, mix together tuna, sunflower seed flour, chives, eggs,

oil, lemon juice, mayonnaise, and salt.
2. Heat waffle maker.
3. Make four even shape patties from the mixture.
4. Place two patties onto the hot waffle maker. Cover and cook for 4
minutes.
5. Serve and enjoy.
Calories 111
Fat 8.4 g
Carbohydrates 3.2 g
Sugar 0.3 g
Protein 6.7 g
Cholesterol 83 mg
Spinach Egg Scramble
Serve: 2
Ingredients:
4 eggs
1 tbsp olive oil
3 tomatoes, chopped
1 1/2 cups baby spinach, chopped
1/3 cup basil, chopped
Pepper
Salt
Directions:
1. Heat oil in a pan over medium heat. Add tomatoes and cook until
softened.
2. Meanwhile, in a bowl, whisk eggs with basil, pepper, and salt.
3. Add spinach to the pan and cook until wilted.
4. Pour egg mixture to the pan and cook until eggs are set.
5. Serve and enjoy.
Calories 225
Fat 16.2 g
Carbohydrates 8.8 g
Sugar 5.6 g
Protein 13.5 g
Cholesterol 327 mg
Kale Sausage Muffins
Serve: 12
Ingredients:
10 eggs
1/4 cup sausage, sliced
1/4 cup kale, chopped
1/4 cup sun-dried tomatoes, chopped
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Spray a muffin tray with cooking

spray and set aside.
2. In a large bowl, add all ingredients and whisk until well
combined.
3. Pour egg mixture into the prepared tray and bake for 30-35
minutes.
4. Serve and enjoy.
Calories 102
Fat 8.6 g
Carbohydrates 1.7 g
Sugar 1.1 g
Protein 5.3 g
Cholesterol 137 mg
Nutritious Chicken Muffins
Serve: 12
Ingredients:
10 eggs
1 cup chicken, cooked and chopped
1/3 cup green onions, chopped
1/4 tsp pepper
1 tsp sea salt
Directions:

2. In a large bowl, whisk eggs with pepper and salt. Add remaining
ingredients and stir well.
3. Pour egg mixture into the prepared muffin tray and bake for 15
minutes.
4. Serve and enjoy.
Calories 71
Fat 4 g
Carbohydrates 0.5 g
Sugar 0.3 g
Protein 8 g
Cholesterol 145 mg
Easy Bacon Muffins
Serve: 12
Ingredients:

1/2 tsp dry mustard powder
2 green onion, chopped
8 bacon slices, cooked and crumbled
Pepper
Salt
Directions:

2. In a bowl, whisk eggs with coconut milk, mustard, pepper, and
salt until well combined.
3. Add bacon, green onion, and parsley and whisk well.
4. Pour egg mixture into the muffin tray and bake for 20-25
minutes.
5. Serve and enjoy.
Calories 149
Fat 11.3 g
Carbohydrates 1.2 g
Sugar 0.6 g
Protein 10.5 g
Cholesterol 178 mg
Scrambled Egg
Serve: 2
Ingredients:

1/2 tomato, chopped
1 tbsp olive oil
Pepper
Salt
Directions:

2. Add tomatoes and cook until softened.
3. Whisk eggs with basil, pepper, and salt.
4. Pour egg mixture to the pan and cook until eggs are set.
5. Serve and enjoy.
Calories 126
Fat 11.4 g
Carbohydrates 1 g
Sugar 0.8 g
Protein 5.8 g
Cholesterol 164 mg
Quick & Easy Frittata
Serve: 4
Ingredients:

2 tsp olive oil
1 tsp fresh oregano, chopped
1/2 cup green onion, chopped
1 bell pepper, chopped
Pepper
Salt
Directions:

2. Whisk eggs in a bowl until well combined.
3. Heat oil in a 10-inch skillet over medium heat. Add bell pepper
and sauté for 2 minutes.
4. Add green onion and sauté for a minute. Season with pepper and
salt.
5. Pour egg mixture into the pan and cook over medium-low heat
for 8 minutes.
6. Place pan in the oven and bake for 5 minutes. Sprinkle oregano
on top.
7. Slice and serve.
Calories 129
Fat 9 g
Carbohydrates 3.9 g
Sugar 2.3 g
Protein 8.9 g
Cholesterol 246 mg
Spinach Tomato Breakfast Bake
Serve: 6
Ingredients:
10 eggs
2 large tomatoes, sliced
1 tbsp olive oil
10 bacon sliced, cooked and crumbled
3 cups baby spinach, chopped
1/2 tsp salt
Directions:
aside.
3. Add spinach and cook until spinach wilted.
4. Whisk eggs and salt in mixing bowl.
5. Add spinach and chives and whisk well.
6. Pour egg mixture into the prepared baking dish. Top with bacon
and tomatoes.
8. Serve and enjoy.
Calories 197
Fat 12.9 g
Carbohydrates 3.5 g
Sugar 2.2 g
Protein 15.2 g
Cholesterol 278 mg
Italian Spinach Frittata
Serve: 6
Ingredients:
8 eggs
1 tbsp olive oil
2 cups spinach, chopped
1 tbsp Italian seasoning, crushed
1 1/2 cup mushrooms, sliced
Pepper
Salt
Directions:

2. Heat oil in the oven-safe pan over medium-high heat. Add onion
and mushrooms and sauté for 5 minutes.
3. Add spinach and cook for 2 minutes.
4. In a bowl, whisk eggs with Italian seasoning, pepper, and salt.
5. Transfer pan mixture to the egg mixture and stir well.
6. Return egg mixture into the oven-safe pan and bake in preheated
oven for 10 minutes.
7. Serve and enjoy.
Calories 119
Fat 9 g
Carbohydrates 2.1 g
Sugar 1.2 g
Protein 8.3 g
Cholesterol 220 mg
Spinach Tofu Scramble
Serve: 2
Ingredients:
1/2 block firm tofu, crumbled

1 cup spinach
1 tbsp olive oil
1 medium tomato, chopped
1/4 cup zucchini, chopped
1/4 tsp ground cumin
1 tbsp turmeric
Pepper
Salt
Directions:

2. Add tomato, zucchini, and spinach and sauté for 2 minutes.
3. Add tofu, cumin, turmeric, pepper, and salt, and sauté for 4-5
minutes.
4. Serve and enjoy.
Calories 107
Fat 8.6 g
Carbohydrates 6.3 g
Sugar 2.2 g
Protein 3.6 g
Cholesterol 0 mg
Easy Broccoli Omelet
Serve: 2
Ingredients:
4 eggs
1 cup broccoli, chopped and cooked
1 tbsp olive oil
1/4 tsp pepper
1/2 tsp salt
Directions:
1. In a bowl, whisk eggs with pepper, and salt.

2. Heat olive oil in a pan over medium heat.
3. Add broccoli and egg mixture into the pan and cook until set.
4. Flip omelet to the other side and cook until lightly golden brown.
5. Garnish with parsley and serve.
Calories 203
Fat 15.9 g
Carbohydrates 4 g
Sugar 1.5 g
Protein 12.4 g
Cholesterol 327 mg
Asparagus Frittata
Serve: 4
Ingredients:
6 eggs
10 asparagus, chopped
2 tsp butter
3 mushrooms, sliced
1 cup mozzarella cheese, shredded
1 tsp pepper
1 tsp salt
Directions:
1. Melt butter in oven safe skillet over medium heat.

2. Add mushrooms and sauté for 5 minutes. Add asparagus and
sauté for 2 minutes.
3. Meanwhile, in a bowl, whisk eggs with half and half, pepper, and
salt and pour over asparagus. Cook over medium heat until set.
4. Sprinkle cheese on top and transfer pan to the oven and cook at
350 F for 5 minutes.
5. Slice and serve.
Calories 163
Fat 11.6 g
Carbohydrates 3.7 g
Sugar 1.5 g
Protein 12.1 g
Cholesterol 260 mg
Spicy Scrambled Egg
Serve: 2
Ingredients:
4 eggs
1 Serrano chili pepper, chopped
2 tbsp scallions, sliced
1/4 tsp pepper
2 tbsp cilantro, chopped
1/3 cup heavy cream
1 tomato, diced
3 tbsp butter
1/2 tsp salt
Directions:

2. Add tomato and chili pepper and sauté for 2 minutes.
3. In a bowl, whisk eggs with cilantro, cream, pepper, and salt.
4. Pour egg mixture into the pan and stir until egg is set.
5. Top with scallions and serve.
Calories 358
Fat 33.5 g
Carbohydrates 3.6 g
Sugar 1.7 g
Protein 12.1 g
Cholesterol 401 mg
Healthy Pumpkin Pancake
Serve: 4
Ingredients:
4 eggs
1/2 tsp cinnamon
1/2 cup pumpkin puree
1 cup almond flour
2 tbsp butter
2 tsp liquid stevia
1 tsp baking powder
Directions:
1. In a bowl, whisk together almond flour, stevia, baking powder,

cinnamon, pumpkin puree, and eggs until well combined.
2. Melt a half tablespoon of butter in a pan over medium heat.
3. Pour spoonful batter into the melted butter and make a round
pancake.
4. Cook pancakes until lightly browned from both sides.
5. Serve and enjoy.
Calories 166
Fat 13.7 g
Carbohydrates 5.1 g
Sugar 1.6 g
Protein 7.5 g
Cholesterol 179 mg
Tasty Broccoli Bread
Serve: 10
Ingredients:

3/4 cup broccoli, chopped
2 tsp baking powder, gluten-free
3 1/2 tbsp coconut flour
1 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease loaf pan and set aside.
2. In a bowl, add all ingredients and whisk until well combined.
3. Pour mixture into the prepared loaf pan.
5. Slice and serve.
Calories 101
Fat 6.7 g
Carbohydrates 4 g
Sugar 0.7 g
Protein 6.5 g
Cholesterol 94 mg
Spicy Jalapeno Muffins
Serve: 12
Ingredients:
9 eggs
3/4 cup heavy cream
1 jalapeno pepper, sliced
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Grease 12 cups muffin tray and add
cooked bacon slices to each muffin cup.
2. In a bowl, whisk eggs with shredded cheese, cream, pepper, and
salt.
3. Pour egg mixture into the prepared muffin cups evenly.
4. Add sliced jalapeno into each muffin cup.
6. Serve and enjoy.
Calories 228
Fat 18.4 g
Carbohydrates 1 g
Sugar 0.4 g
Protein 14.3 g
Cholesterol 169 mg
Vegetable Ham Egg Muffins
Serve: 6
Ingredients:
12 eggs
1/4 cup bell pepper, diced
1 cup ham, diced and cooked
2 tbsp onion, chopped
1/2 cup fresh spinach, shredded
1/4 cup mushrooms, chopped and sautéed
1/4 tsp pepper
1/2 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 12 cup muffin pan and set
aside.
2. In a large bowl, beat eggs until just combined. Add remaining
ingredients and mix well.
3. Pour egg mixture into the prepared muffin tray and bake for 20-
25 minutes.
4. Serve and enjoy.
Calories 243
Fat 17 g
Carbohydrates 2.8 g
Sugar 1.3 g
Protein 19.8 g
Cholesterol 360 mg
Mexican Frittata
Serve: 6
Ingredients:
8 eggs, scrambled
1/2 cup salsa
2 tsp taco seasoning
1/2 lb ground beef
1/2 cup cheddar cheese, grated
3 scallions, chopped
1/3 lb tomatoes, sliced
1 small green pepper, chopped
1 tbsp olive oil
1/4 tsp salt
Directions:

3. Add ground beef and sauté until brown. Add salsa and taco
seasoning and stir well to coat.
4. Remove meat from the pan and place on a plate.
5. Add green pepper to the pan and cook for few minutes until
crisp.
6. Return meat to the pan. Add scallions and tomato.
7. Add scrambled eggs on top and sprinkle with grated cheese.
9. Serve and enjoy.
Calories 229
Fat 13.8 g
Carbohydrates 4.5 g
Sugar 2.3 g
Protein 22.1 g
Cholesterol 262 mg
Simple Asparagus Omelet
Serve: 1
Ingredients:
2 large eggs, lightly beaten

1/3 cup asparagus, chopped
1 tbsp parsley, chopped
1/2 oz cheddar cheese, shredded
1 tbsp butter
Pepper
Salt
Directions:

2. Add asparagus and onion and sauté until onion is softened.
3. Add beaten eggs and stir gently to scramble, and then form into a
flat surface.
4. Sprinkle the shredded cheese and parsley and fold the eggs over.
5. Transfer omelet on a serving plate. Season with pepper and salt.
6. Serve and enjoy.
Calories 316
Fat 26.3 g
Carbohydrates 3.9 g
Sugar 2.1 g
Protein 17.4 g
Cholesterol 417 mg
Spinach Kale Egg Bake
Serve: 6
Ingredients:
12 eggs, beaten
4 tbsp butter, sliced
1 cup kale
1 cup spinach
2 cups of cottage cheese
1 tomato, sliced
1/3 cup green onions, sliced
Pepper
Salt
Directions:
1. Preheat the oven to 350 F. Grease casserole dish.

2. Add vegetables to the casserole dish.
3. In a bowl, whisk together eggs, cheese, pepper, and salt.
4. Pour egg mixture over vegetables. Place tomato slices and top
with butter slices.
6. Slice and serve.
Calories 276
Fat 19.6 g
Carbohydrates 4.7 g
Sugar 1.3 g
Protein 20.6 g
Cholesterol 358 mg
Spinach Tomato Chicken Egg Muffin
Serve: 3
Ingredients:
6 large eggs
1/4 cup tomatoes, chopped
1/4 cup spinach, chopped
1/2 cup chicken breast, cooked and shredded
1/2 tsp black pepper
1/8 tsp salt
Directions:
1. Preheat the oven to 350 F. Spray muffin tray with cooking spray
and set aside.
2. In a large bowl, whisk together eggs, garlic powder, pepper,
almond milk, pepper, and salt.
3. Pour egg mixture into the prepared muffin tray and top with
chicken, tomatoes, and spinach.
5. Serve and enjoy.
Calories 170
Fat 10.7 g
Carbohydrates 2 g
Sugar 1.2 g
Protein 16.5 g
Cholesterol 383 mg
Tasty Breakfast Waffles
Serve: 1
Ingredients:
2/3 cup egg whites

1/4 tsp baking powder
1/4 cup coconut flour
12 tsp vanilla
1/4 tsp cinnamon
1 tbsp swerve
Pinch of salt
Directions:
1. In a large bowl, mix together dry ingredients and set aside.

2. In a separate bowl, whisk egg whites with vanilla, and almond
milk.
3. Pour egg mixture into the dry ingredients and mix until a thick
batter is formed.
4. Heat waffle iron and spray with cooking spray.
5. Once waffle iron is hot then pour the batter and cook until waffle
is lightly golden brown.
6. Serve and enjoy.
Calories 122
Fat 8 g
Carbohydrates 4 g
Sugar 2 g
Protein 8 g
Cholesterol 0 mg
Cheesy Zucchini Quiche
Serve: 6
Ingredients:
8 eggs
1 cup zucchini, shredded and squeezed
1 cup ham, cooked and diced
1/2 tsp dry mustard
1/2 cup heavy cream
Pepper
Salt
Directions:
1. Preheat the oven to 375 F. Grease 9-inch pie dish.

2. Combine ham, cheddar cheese, and zucchini in a pie dish.
3. In a bowl, whisk together eggs, heavy cream, and seasoning.
Pour egg mixture over ham mixture.
5. Serve and enjoy.
Calories 235
Fat 17.8 g
Carbohydrates 2.6 g
Sugar 0.9 g
Protein 16.3 g
Cholesterol 265 mg
Chapter 3: Poultry
Flavorful Chicken Casserole
Serve: 10
Ingredients:
2 lbs chicken breasts, cooked and diced

2/3 cup bacon, crumbled
1/2 cup sour cream
1/2 cup mayonnaise
20 oz frozen cauliflower, thawed and drain well
1/8 tsp dried thyme
1/8 tsp dried rosemary
1/8 tsp chipotle powder
2 tsp paprika
2 tsp onion powder
2 tsp garlic powder
1/2 tsp pepper
1 tsp salt
Directions:
1. In a mixing bowl, mix together mayonnaise, cream, cheese, and

all spices.
2. Add chicken, half bacon, cauliflower, and 3/4 of cheese and stir
to combine.
3. Transfer chicken mixture in a casserole dish. Sprinkle remaining
cheese and bacon on top.
4. Bake at 350 F for 35-40 minutes.
5. Serve and enjoy.

Calories 465
Fat 30.9 g
Carbohydrates 8.3 g
Sugar 2.7 g
Protein 38.1 g
Cholesterol 141 mg
Turkey Meatloaf
Serve: 8
Ingredients:
1 egg
2 oz BBQ sauce, sugar-free
1 tsp ground mustard
1 tsp chili powder
1 tsp garlic powder
1 tsp dried garlic, minced
1 tbsp dried onion, minced
2 lbs ground turkey meat
1 tsp salt
Directions:

2. In a mixing bowl, add all ingredients and mix until just
combined.
3. Transfer meat mixture into the prepared casserole dish and bake
for 30-40 minutes.
4. Slice and serve.
Calories 232
Fat 12.5 g
Carbohydrates 3.6 g
Sugar 2.2 g
Protein 26.7 g
Cholesterol 101 mg
Italian Baked Pesto Chicken
Serve: 4
Ingredients:
4 chicken breasts, sliced into 8 pieces

8 oz mozzarella cheese, shredded
3 tbsp basil pesto
1/4 tsp pepper
1/2 tsp salt
Directions:

2. Spray baking dish with cooking spray.
3. Place chicken in a prepared baking dish in a single layer and
season with pepper and salt.
4. Spread pesto and cheese on top of chicken.
6. Serve and enjoy.
Calories 438
Fat 20.8 g
Carbohydrates 2.1 g
Sugar 0 g
Protein 58.3 g
Cholesterol 160 mg
Parmesan Chicken Tenders
Serve: 8
Ingredients:
2 1/2 lbs chicken tenderloins

1 tsp garlic powder
3/4 cup parmesan cheese, shredded
3/4 cup mayonnaise
1/2 tsp salt
Directions:
1. Preheat the oven to 400 F. Line baking sheet with parchment

paper and set aside.
2. In a bowl, mix together mayonnaise, garlic powder, 1/4 cup
cheese, and salt. Add chicken and stir to coat.
3. Arrange chicken on a prepared baking sheet and top with
remaining cheese.
5. Serve and enjoy.
Calories 278
Fat 12.8 g
Carbohydrates 6.3 g
Sugar 1.5 g
Protein 36 g
Cholesterol 82 mg
Chicken Broccoli Casserole
Serve: 8
Ingredients:
1 1/2 lbs cooked chicken, cubed

4 oz mayonnaise
4 oz sour cream
1/2 tbsp dried dill
1/2 tbsp garlic powder
1 tbsp dried parsley
1 lb fresh broccoli florets, steamed and drained
1/2 tsp pepper
1/2 tsp salt
Directions:
1. Preheat the oven to 350 F. Grease 9*13-inch baking dish,

2. In a large bowl, combine cream cheese, spices, mayonnaise, and
sour cream.
3. Add chicken, broccoli, 4 tablespoon bacon, and 3/4 of cheddar
cheese and mix well.
4. Transfer chicken mixture into the prepared baking dish and
spread well. Sprinkle remaining cheese and bacon on top.
6. Serve and enjoy.
Calories 439
Fat 26.9 g
Carbohydrates 9.3 g
Sugar 2.3 g
Protein 39.4 g
Cholesterol 124 mg
Delicious Baked Chicken Fajitas
Serve: 6
Ingredients:
2 lbs chicken thighs, skinless, boneless, and cut into strips

2 tbsp olive oil
2 tbsp fajita seasoning
1 large onion, sliced
1 red bell pepper, sliced
2 tsp salt
Directions:

2. Add all ingredients into the large mixing bowl and toss well.
3. Spread chicken mixture onto the baking sheet and bake for 35-40
minutes.
4. Serve and enjoy.
Calories 354
Fat 16 g
Carbohydrates 5.9 g
Sugar 2.1 g
Protein 44.2 g
Cholesterol 135 mg
Chicken Cheese Casserole
Serve: 8
Ingredients:
2 1/2 lbs cooked chicken, cubed

2 oz mozzarella cheese, shredded
1 cup parmesan cheese, grated
12 oz frozen spinach, thawed and drained
2 tsp dried onion, minced
2 tsp garlic powder
4 oz mayonnaise
4 oz sour cream
Directions:
aside.
2. Add chicken and remaining ingredients into the mixing bowl and
mix until just combined.
3. Dump chicken mixture into the prepared baking dish and bake
for 35 minutes.
4. Serve and enjoy.
Calories 523
Fat 30 g
Carbohydrates 7.7 g
Sugar 1.4 g
Protein 54.7 g
Cholesterol 173 mg
Balsamic Chicken
Serve: 4
Ingredients:
2 lbs chicken tenders

10 basil leaves, chopped
2 sun-dried tomatoes, cut into strips
1/3 cup balsamic vinegar
1 tbsp olive oil
1/2 tsp pepper
1 tsp salt
Directions:
1. Heat oil in a large pan over medium heat.

2. Add chicken to the pan and season with pepper and salt and cook
for 4 minutes on each side. Remove chicken from pan and set
aside.
3. Turn heat to medium-high and add sundried tomatoes and
vinegar to the pan and cook until vinegar reduced by half.
4. Return chicken to the pan and coat well with vinegar. Transfer
chicken to a serving dish and top with basil.
5. Serve and enjoy.
Calories 477
Fat 20.5 g
Carbohydrates 2.8 g
Sugar 1.7 g
Protein 66.2 g
Cholesterol 202 mg
Creamy Chicken Marsala
Cooking Time: 4 hours 30 minutes
Serve: 4
Ingredients:
4 chicken breasts, skinless and boneless

1 cup dry marsala wine
Pepper
Salt
Directions:
1. Spray slow cooker from inside with cooking spray.

2. Add chicken into the slow cooker. Top with mushrooms and
seasonings.
3. Pour wine over the chicken. Cover and cook on high for 4 hours.
4. Remove mushrooms and chicken from slow cooker and set aside.
5. Stir in cream and whisk until thickened.
6. Return chicken and mushrooms to slow cooker. Cover and cook
for 30 minutes more.
7. Serve and enjoy.
Calories 392
Fat 16.5 g
Carbohydrates 3.8 g
Sugar 1.4 g
Protein 44.4 g
Cholesterol 150 mg
Creamy Garlic Butter Chicken
Cooking Time: 6 hours
Serve: 4
Ingredients:
4 chicken breasts, boneless

6 garlic cloves, sliced
8 tbsp butter
1 tsp salt
For sauce:
1/4 cup fresh parsley, chopped
3/4 cup chicken stock
8 oz cream cheese
Pepper
Salt
Directions:
1. Add chicken into the slow cooker. Add garlic and butter around
the chicken. Season with salt.
2. Cover and cook on low for 6 hours.
3. Meanwhile, add the stock and cream cheese to a saucepan over
medium heat. Cover and bring to simmer. Stir in parsley.
4. Pour sauce over chicken and season with pepper and salt.
5. Serve and enjoy.
Calories 689
Fat 30.1 g
Carbohydrates 3.4 g
Sugar 0.3 g
Protein 47.3 g
Cholesterol 253 mg
Perfect Ranch Chicken
Serve: 8
Ingredients:
1 1/2 lbs chicken breast

8 jarred pepperoncini peppers
1 oz ranch seasoning mix
4 oz cream cheese
1 tbsp butter
Directions:
1. Add all ingredients into the slow cooker and stir well.
2. Cover and cook for 8 hours.
3. Stir everything well and shred chicken and peppers using a fork.
4. Serve and enjoy.
Calories 178
Fat 8.5 g
Carbohydrates 3.4 g
Sugar 1 g
Protein 19.4 g
Cholesterol 74 mg
Zesty Chicken Soup
Serve: 6
Ingredients:
2 chicken breast, boneless, skinless, & halves

1 cup green salsa
2 cups chicken broth
28 oz can tomatoes, diced
2 tbsp taco seasoning
1/4 tsp salt
Directions:
1. Add chicken, tomatoes, broth, salsa, and taco seasoning into the
instant pot and stir well.
2. Cover and cook on high pressure for 10 minutes.
3. Once done, allow to release pressure naturally for 10 minutes
then release the remaining pressure manually. Open the lid.
4. Remove chicken from pot and shred using a fork.
5. Stir cream cheese into the instant pot soup mixture and whisk
until melted.
6. Return shredded chicken to the instant pot and stir well.
7. Serve and enjoy.
Calories 86
Fat 3.6 g
Carbohydrates 3.2 g
Sugar 1.3 g
Protein 9.6 g
Cholesterol 26 mg
Serve: 8
Ingredients:
3 cups cooked chicken, shredded

4 oz cream cheese, cubed
1 tsp poultry seasoning
1/2 cup chicken broth
2 tbsp butter
Pepper
Salt
Directions:

2. Add onion, garlic, and mushrooms and saute for 3-5 minutes.
3. Transfer sauteed onion mixture into the slow cooker. Add
cabbage, egg, poultry seasoning, broth, parmesan, chicken, 1 1/2
cups cheddar cheese, pepper, and salt and stir to combine.
4. Top with remaining cheddar cheese and cream cheese.
5. Cover and cook on high for 3 hours.
6. Serve and enjoy.
Calories 303
Fat 20.8 g
Carbohydrates 2.1 g
Sugar 0.5 g
Protein 26.7 g
Cholesterol 118 mg
Balsamic Chicken Thighs
Serve: 8
Ingredients:
8 chicken thighs, skinless and boneless

1/2 cup balsamic vinegar
1 tbsp olive oil
2 tsp dried onion
1/2 tsp pepper
1 tsp dried basil
1 tsp garlic powder
1/2 tsp salt
Directions:
1. Season chicken with garlic powder, pepper, and salt.

2. Add olive oil and chicken into the slow cooker.
3. Pour remaining ingredients over chicken.
5. Serve and enjoy.
Calories 299
Fat 12.6 g
Carbohydrates 0.9 g
Sugar 0.2 g
Protein 42.4 g
Cholesterol 130 mg
Coconut Chicken Curry
Serve: 6
Ingredients:
1 lb chicken, cut into cubes

13 cups fresh spinach chopped
1 1/2 cup coconut cream
3/4 lb pumpkin, cut into cubes
2 tbsp curry paste
1 onion, sliced
Directions:
1. Add all ingredients except spinach into the slow cooker and stir
well.
3. Just before 10 minutes of serving add spinach and stir until
spinach is wilted.
4. Serve and enjoy.
Calories 215
Fat 8.9 g
Carbohydrates 9.5 g
Sugar 2.7 g
Protein 23.5 g
Cholesterol 58 mg
Delicious Chicken Cacciatore
Serve: 8
Ingredients:
3 lbs chicken thighs, skinless and boneless

1 tsp dried basil
2 tsp dried parsley
1 tsp dried oregano
2 small onions, sliced
1 sweet pepper, sliced
28 oz can whole tomatoes, peeled
1 tsp salt
Directions:
3. Stir well and serve.
Calories 358
Fat 12.7 g
Carbohydrates 7.5 g
Sugar 4.1 g
Protein 50.5 g
Cholesterol 151 mg
Mediterranean Chicken
Serve: 6
Ingredients:
2 1/2 lbs chicken thighs, skinless and boneless

1 tsp dried oregano
2 tbsp olive oil
14 oz can artichokes
1/2 cup olives
1 cup roasted red peppers, drained and chopped
1/2 tsp pepper
1 tsp salt
Directions:
1. Add chicken into the slow cooker.

2. Pour remaining ingredients over chicken and stir to combine.
3. Cover and cook on high for 2 hours or until chicken is cooked.
Calories 149
Fat 9.3 g
Carbohydrates 9.4 g
Sugar 2.1 g
Protein 10.5 g
Cholesterol 0 mg
Chicken Cacciatore Stew
Serve: 8
Ingredients:

1/4 cup fresh basil
1 bay leaf
1 tbsp dried oregano
1 bell pepper, sliced
1/2 onion, sliced
28 oz can tomatoes
Pepper
Salt
Directions:
1. Season chicken with pepper and salt.

2. Add chicken into the slow cooker.
3. Pour remaining ingredients over chicken. Cover and cook on low
for 8 hours.
4. Discard bay leaves. Shred chicken using a fork.
5. Serve and enjoy.
Calories 226
Fat 8.3 g
Carbohydrates 3.6 g
Sugar 1.8 g
Protein 33.1 g
Cholesterol 97 mg
Lemon Pepper Chicken
Serve: 4
Ingredients:
4 chicken thighs
1 tsp garlic powder
1 tbsp lemon pepper seasoning
1/2 tsp paprika
1/2 tsp Italian seasoning
2 tbsp olive oil
1 tsp salt
Directions:

2. Add chicken in the bowl.
3. Mix together lemon juice and olive oil and pour over chicken.
4. Mix together paprika, Italian seasoning, onion powder, garlic
powder, lemon pepper seasoning, and salt and rub all over the
chicken.
5. Arrange chicken on a baking sheet and bake for 35 minutes.
6. Serve and enjoy.
Calories 349
Fat 18.1 g
Carbohydrates 2.2 g
Sugar 0.5 g
Protein 42.7 g
Cholesterol 130 mg
Cajun Air Fried Chicken
Serve: 4
Ingredients:
4 small chicken thighs

1 1/2 tbsp Cajun seasoning
Salt
Directions:

2. In a shallow dish, mix together almond flour, Cajun seasoning,
and salt.
3. Add egg in a separate shallow dish.
4. Coat chicken with flour then dip in egg and again coat with flour
mixture.
5. Place coated chicken in the air fryer basket and cook for 25
minutes.
6. Serve and enjoy.
Calories 321
Fat 11.9 g
Carbohydrates 5.8 g
Sugar 0.3 g
Protein 44.4 g
Cholesterol 171 mg
Air Fryer Chicken Wings
Serve: 2
Ingredients:
1 lb chicken wings
1 1/2 tbsp ranch seasoning
3 garlic cloves, minced
Directions:
1. Preheat the air fryer to 390 F.

2. In a bowl, mix together butter, garlic, ranch seasoning.
3. Add chicken wings and toss well. Cover and place in the
refrigerator for 1 hour.
4. Arrange marinated chicken wings into the air fryer basket and
cook for 10 minutes
5. Turn chicken wings to the other side and air fry for 10 minutes
more.
6. Serve and enjoy.
Calories 562
Fat 28.4 g
Carbohydrates 1.5 g
Sugar 0.1 g
Protein 66 g
Cholesterol 232 mg
Yummy Chicken Tenders
Serve: 4
Ingredients:
1 lb chicken tenders
For rub:
1/2 tbsp dried thyme

1 tbsp garlic powder
1 tbsp paprika
1/2 tbsp onion powder
1/2 tsp cayenne pepper
Pepper
Salt
Directions:

2. In a bowl, add all rub ingredients and mix well.
3. Add chicken tenders into the bowl and coat well with rub.
4. Place chicken tenders into the air fryer basket and air fry for 16
minutes. Turn chicken tenders halfway through.
5. Serve and enjoy.
Calories 232
Fat 8.7 g
Carbohydrates 3.6 g
Sugar 1 g
Protein 33.6 g
Cholesterol 101 mg
Italian Chicken
Serve: 4
Ingredients:
4 chicken breasts, skinless & boneless

1 tbsp olive oil
For rub:
1 tsp onion powder

1 tsp basil
1 tsp oregano
1 tsp thyme
1 tsp parsley
Pepper
Salt
Directions:

2. Brush chicken breast with olive oil.
3. In a small bowl, mix together all rub ingredients and rub all over
the chicken.
4. Place chicken into the air fryer basket and cook for 25 minutes.
Turn chicken halfway through.
5. Serve and enjoy.
Calories 312
Fat 14.4 g
Carbohydrates 0.9 g
Sugar 0.2 g
Protein 42.4 g
Cholesterol 130 mg
Meatballs
Serve: 4
Ingredients:
1 lb ground turkey
1/4 cup basil, chopped
3 tbsp scallions, chopped
1/2 tsp red pepper, crushed
1 tbsp lemongrass, chopped
1 1/2 tbsp fish sauce
Directions:

2. Add all ingredients into a large bowl and mix until just
combined.
3. Make small balls from meat mixture and place onto a parchment-
lined baking sheet.
5. Serve and enjoy.
Calories 169
Fat 15.4 g
Carbohydrates 3.4 g
Sugar 1.3 g
Protein 33.9 g
Cholesterol 157 mg
Tasty Chicken Fajita
Serve: 4
Ingredients:
1 lb chicken breast, skinless, boneless, and sliced

2 tsp olive oil
1 onion, sliced
2 bell peppers, sliced
1/8 tsp cayenne
1 tsp cumin
2 tsp chili powder
1/2 tsp pepper
1 tsp salt
Directions:

2. In a large bowl, toss chicken with remaining ingredients.
3. Transfer chicken mixture into the air fryer basket and cook for 16
minutes. Stir chicken mixture halfway through.
4. Serve and enjoy.
Calories 186
Fat 5.7 g
Carbohydrates 8.2 g
Sugar 4.3 g
Protein 25.2 g
Cholesterol 73 mg
Turkey Patties
Serve: 4
Ingredients:
1 lb ground turkey
4 oz feta cheese, crumbled
1 1/4 cup spinach, chopped
1 tsp Italian seasoning
1 tbsp olive oil
1 tbsp garlic paste
Pepper
Salt
Directions:

combined.
3. Make four equal shapes of patties from mixture and place into
the air fryer basket and cook for 22 minutes. Turn patties halfway
through.
4. Serve and enjoy.
Calories 325
Fat 22.4 g
Carbohydrates 2.3 g
Sugar 1.3 g
Protein 35.5 g
Cholesterol 142 mg
Dried Herb Chicken
Serve: 2
Ingredients:
2 chicken breasts, boneless and skinless

1 tsp dried oregano
1 tsp dried basil
2 tsp garlic, minced
1 tsp dried thyme
Pepper
Salt
Directions:

2. In a small bowl, mix together garlic, thyme, oregano, basil,
pepper, and salt and rub all over the chicken.
3. Place chicken into the air fryer basket and cook for 10 minutes.
4. Serve and enjoy.
Calories 285
Fat 11 g
Carbohydrates 1.8 g
Sugar 0.1 g
Protein 42.6 g
Cholesterol 130 mg
Chicken Chaffle
Serve: 2
Ingredients:
1 egg
1/4 cup broccoli, chopped
1/4 cup chicken, cooked and diced
Directions:

2. In a small bowl, mix together egg, cheese, and garlic powder.
Add chicken and broccoli and stir well.
3. Add 1/2 of the batter into hot waffle iron and cook for 4 minutes
or until golden brown.
4. Serve and enjoy.
Calories 177
Fat 12.1 g
Carbohydrates 1.5 g
Sugar 0.6 g
Protein 15.3 g
Cholesterol 125 mg
BBQ Chicken Chaffle
Serve: 2
Ingredients:
1 egg
1/3 cup chicken, cooked and diced
1 tbsp almond flour
1 tbsp BBQ sauce, sugar-free
Directions:

2. In a small bowl, mix together egg, cheese, chicken, BBQ sauce,
and almond flour.
3. Add 1/2 of the mixture into hot waffle iron and cook for 4
minutes.
4. Serve and enjoy.
Calories 398
Fat 29.9 g
Sugar 5.7 g
Protein 21.4 g
Cholesterol 151 mg
Taco Chicken Chaffle
Serve: 2
Ingredients:
1 egg
1/3 cup chicken, cooked and chopped
1/4 tsp taco seasoning
Directions:

2. In a medium bowl, whisk the egg with taco seasoning.
3. Add chicken and shredded cheese and mix until well combined.
4. Add half of the mixture into the hot waffle iron and cook for 4
minutes.
5. Serve and enjoy
Calories 148
Fat 9.4 g
Carbohydrates 0.8 g
Sugar 0.3 g
Protein 14.5 g
Cholesterol 120 mg
Tasty Chicken Stew
Serve: 6
Ingredients:
1 1/2 lbs chicken breasts, boneless & cut into chunks

1 tsp thyme, dried
1 cup chicken stock
3 cups zucchini, diced
1 onion, diced
1 tsp basil, dried
1 tsp oregano, dried
6 oz tomato paste
1 tbsp garlic cloves, diced
1 cup bell pepper, diced
Salt
Directions:
1. Add all ingredients into the crockpot and stir well.

3. Stir and serve.
Calories 256
Fat 8.8 g
Carbohydrates 8.1 g
Sugar 4 g
Protein 35.6 g
Cholesterol 101 mg
Creamy Coconut Chicken Curry
Serve: 4
Ingredients:
1 lb chicken thighs, boneless

1 tbsp curry powder
3 oz green beans, chopped
1/2 lb broccoli, chopped
2 cans of coconut milk
3 tbsp olive oil
1 onion, chopped
1 tbsp ginger, grated
1 red chili pepper, chopped
Pepper
Salt
Directions:
1. Heat oil in a saucepan over medium heat.

2. Add ginger, chili pepper, and onion in a pan sauté for 5 minutes.
3. Add chicken and curry powder and cook for 10 minutes. Add
green beans and broccoli and stir well.
4. Add coconut milk and stir well.
5. Turn heat to medium-low and simmer for 15 minutes.
6. Stir and serve.
Calories 226
Fat 8.3 g
Carbohydrates 3.6 g
Sugar 1.8 g
Protein 33.1 g
Cholesterol 97 mg
Stir Fry Chicken
Serve: 6
Ingredients:
1 lb chicken thighs, boneless & cut into chunks

1 tbsp sesame seeds
1 tsp coconut amino
1 tsp sesame oil
2 cups broccoli florets
1 tbsp olive oil
1 garlic clove, minced
1/4 tsp red pepper flakes
1 tsp fresh ginger, minced
2 carrots, cut into strips
1 tsp salt
Directions:
1. Heat olive oil in a pan over high heat. Add chicken and sauté for
8 minutes.
2. Add carrots, ginger, garlic, broccoli, broth, red pepper flakes, and
salt. Cover and cook for 5 minutes.
3. Remove pan from heat and stir in coconut amino, sesame seeds,
and sesame oil.
4. Stir and serve.
Calories 204
Fat 9.7 g
Carbohydrates 5 g
Sugar 1.6 g
Protein 23.6 g
Cholesterol 67 mg
Turkey Breast with Veggie
Serve: 4
Ingredients:
1 lb turkey breast, cut into 1-inch cubes

1 cup mushrooms, cleaned
1/2 lb Brussels sprouts, cut in half
1 tsp garlic powder
2 tbsp olive oil
Pepper
Salt
Directions:

2. In a small bowl, mix oil, garlic powder, pepper, and salt.
3. In a baking dish, mix together turkey, mushrooms, and Brussels
sprouts. Pour oil mixture over turkey.
4. Cover dish with foil and bake for 45 minutes.
5. Serve and enjoy.
Calories 190
Fat 8.3 g
Sugar 3.7 g
Protein 20.5 g
Cholesterol 10.2 mg
Spinach Turkey Burgers
Serve: 4
Ingredients:
1 lb ground turkey
1 tsp oregano
1 tsp garlic powder
1/3 cup sun-dried tomatoes
1 tbsp almond flour
1/4 tsp crushed red pepper
1 tsp parsley
1/2 cup baby spinach, chopped
1/2 tsp pepper
1/2 tsp sea salt
Directions:
1. Add all ingredients into the bowl and mix until just combined.
2. Make four equal shapes of patties from the mixture.
3. Preheat the grill to high heat.
4. Place patties on hot grill and cook for 3-5 minutes on each side.
5. Serve and enjoy.
Calories 289
Fat 17.4 g
Carbohydrates 2.9 g
Sugar 1.4 g
Protein 34.5 g
Cholesterol 132 mg
Taco Chicken Drumsticks
Serve: 8
Ingredients:
2 lbs chicken legs

2 tbsp olive oil
Directions:
1. Preheat the grill medium-high heat.

2. Brush chicken legs with oil and rub with taco seasoning.
3. Place chicken legs on hot grill and cook for 30 minutes.
4. Turn chicken legs every 10 minutes.
5. Serve and enjoy.
Calories 245
Fat 11.9 g
Carbohydrates 0 g
Sugar 0 g
Protein 32.8 g
Cholesterol 101 mg
Turkey Bacon Burgers
Serve: 5
Ingredients:
1 lb ground turkey
1/4 cup BBQ sauce
1/2 tsp Garlic powder
1/3 cup bacon, chopped
1/3 cup green onions, chopped
Pepper
Salt
Directions:
1. Add ground turkey and remaining ingredients into the large bowl
and mix until just combined.
2. Heat a grill to medium-high heat.
3. Make five equal shapes of patties from meat mixture and place
on a hot grill and cook for 4 minutes on each side.
4. Serve and enjoy.
Calories 290
Fat 17 g
Carbohydrates 5 g
Sugar 3.6 g
Protein 30.6 g
Cholesterol 116 mg
Flavorful Chili Lime Chicken
Serve: 5
Ingredients:

1/4 cup olive oil
1/4 cup fresh lime juice
2 tsp chili flakes
6 tbsp fresh cilantro, chopped
2 tbsp fresh ginger, minced
2 tsp salt
Directions:
1. Add all ingredients except chicken into the bowl and whisk until
just combined.
2. Add chicken to the bowl and coat well, cover and place in the
freezer for 4 hours.
3. Heat a grill to medium heat.
4. Place marinated chicken on hot grill and cook over medium heat
for 3-5 minutes on each side.
5. Serve and enjoy.
Calories 444
Fat 23 g
Carbohydrates 2.7 g
Sugar 0.1 g
Protein 53 g
Cholesterol 161 mg
Spicy Chicken Breasts
Serve: 4
Ingredients:
4 chicken breasts
1 tsp ground cumin
1 tsp garlic powder
2 tbsp olive oil
1/2 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp sea salt
Directions:
1. Preheat the grill to medium-high heat.

2. In a small bowl, mix together garlic powder, oil, pepper, paprika,
coriander, cumin, and salt and rub all over the chicken.
3. Place chicken on hot grill and cook for 4-6 minutes on each side.
4. Serve and enjoy.
Calories 343
Fat 18 g
Carbohydrates 1 g
Sugar 0.2 g
Protein 42.5 g
Cholesterol 130 mg
Tasty Chicken Kebabs
Serve: 6
Ingredients:
2 lbs chicken thighs, cut into pieces

1 tsp dried oregano
1 red bell pepper, cut into medium pieces
1 yellow bell pepper, cut into medium pieces
1 green bell pepper, cut into medium pieces
2 tbsp olive oil
2 tbsp soy sauce
Directions:
1. Add chicken and remaining ingredients into the bowl and mix
well.
2. Cover bowl and place in the freezer overnight.
4. Thread marinated chicken pieces and bell pepper pieces onto the
skewers.
5. Place skewers onto the hot grill and cooks for 7 minutes on each
side.
6. Serve and enjoy.
Calories 352
Fat 16 g
Carbohydrates 5.6 g
Sugar 3 g
Protein 44 g
Cholesterol 135 mg
Grilled Chicken Breast
Serve: 2
Ingredients:
2 chicken breasts, boneless

2 tbsp olive oil
1 tsp garlic powder
2 tbsp soy sauce
Directions:
1. Add chicken into the zip-lock bag.

2. In a small bowl, mix together olive oil, soy sauce, garlic powder,
and pepper and pour over chicken.
3. Seal bag and place in the refrigerator overnight.
4. Heat the grill to medium-high heat.
5. Place marinated chicken onto the grill and cook for 5 minutes on
each side.
6. Serve and enjoy.
Calories 411
Fat 24 g
Carbohydrates 2.4 g
Sugar 0.6 g
Protein 43.5 g
Cholesterol 130 mg
Chicken with Olives & Artichokes
Serve: 6
Ingredients:

10 oz frozen artichoke hearts
1 tsp dried oregano
15 olives, pitted
1 tsp dried basil
Pepper
Salt
Directions:
1. Season chicken with pepper and salt and place in the slow
cooker.
4. Serve and enjoy.
Calories 309
Fat 12.1 g
Carbohydrates 4.8 g
Sugar 2.5 g
Protein 43.2 g
Cholesterol 130 mg
Chicken Shawarma
Serve: 5
Ingredients:
1 1/4 lbs chicken thigh, skinless and boneless

1 tsp cumin
1/2 cup Greek yogurt
1/4 cup fresh lemon juice
1 1/2 tbsp tahini
1/4 tsp cinnamon
1/2 tsp curry powder
1/2 tsp dried parsley
1 tsp paprika
1 tsp garlic powder
1 tbsp olive oil
Pepper
Salt
Directions:
1. Add chicken into the crockpot and season with pepper and salt.
4. Stir and serve.
Calories 295
Fat 14.3 g
Carbohydrates 4.2 g
Sugar 1.4 g
Protein 36.2 g
Cholesterol 102 mg
Juicy Garlic Chicken
Serve: 6
Ingredients:

2 tbsp olive oil
1 fresh lemon juice
Pepper
Salt
Directions:

2. Place chicken on a baking sheet and season with pepper and salt.
3. Sprinkle parsley and garlic over the chicken and drizzle oil and
lemon juice on top of chicken.
5. Serve and enjoy.
Calories 336
Fat 16 g
Carbohydrates 1.6 g
Sugar 0.2 g
Protein 44.1 g
Cholesterol 135 mg
Greek Chicken
Serve: 4
Ingredients:
4 chicken breasts, skinless and boneless

2 tsp dried oregano
1 cup chicken stock
3/4 tbsp lemon zest
1 tsp kosher salt
Directions:
1. Add all ingredients except parsley into the crockpot and mix
well.
Calories 291
Fat 11.2 g
Carbohydrates 2.1 g
Sugar 0.6 g
Protein 42.9 g
Cholesterol 130 mg
Tomato Olive Capers Chicken
Serve: 4
Ingredients:
4 chicken breast, boneless and halves

15 olives, pitted and halved
2 cups cherry tomatoes
3 tbsp olive oil
3 tbsp capers, rinsed and drained
Pepper
Salt
Directions:

2. In a bowl, toss tomatoes, capers, olives with 2 tablespoons of oil.
Set aside. Season chicken with pepper and salt.
3. Heat remaining oil in a pan over high heat.
4. Place chicken in the pan and cook for 4 minutes.
5. Turn chicken and top with tomato mixture.
6. Transfer pan to oven and roast chicken for 18 minutes.
7. Serve and enjoy.
Calories 241
Fat 15 g
Carbohydrates 4.9 g
Sugar 2.4 g
Protein 22.3 g
Cholesterol 64 mg
Rosemary Turkey Breast
Serve: 12
Ingredients:
6 lbs turkey breast, bone-in

4 fresh rosemary sprigs
1/2 cup water
Pepper
Salt
Directions:
1. Season turkey breast with pepper and salt and place in the
crockpot.
2. Add water and rosemary on top of turkey breast.
4. Serve and enjoy.
Calories 237
Fat 3.8 g
Carbohydrates 9.8 g
Sugar 8 g
Protein 38.7 g
Cholesterol 98 mg
Easy Chicken Kebabs
Serve: 4
Ingredients:
1 1/2 lbs chicken breast, skinless, boneless, and cut into 1-inch
pieces
1 tsp dried oregano
1/2 tsp pepper
1 tbsp fresh lime juice
1 tbsp olive oil
1/2 tsp sea salt
Directions:
1. In a bowl, mix together lime juice, olive oil, oregano, pepper, and
salt.
2. Add chicken to the bowl and coat well. Cover and place in the
refrigerator overnight.
3. Heat grill over medium heat.
4. Thread marinated chicken onto the soaked wooden skewers.
5. Place chicken skewers onto the hot grill and cook for 8-10
minutes.
6. Serve and enjoy.
Calories 228
Fat 7.8 g
Carbohydrates 1.3 g
Sugar 0.2 g
Protein 36.2 g
Cholesterol 109 mg
Spicy Chili Chicken
Serve: 5
Ingredients:
1 lb chicken breasts, skinless and boneless

2 cups of water
1 jalapeno pepper, chopped
1 poblano pepper, chopped
1/2 tsp paprika
1/2 tsp dried sage
1/2 tsp cumin
1 tsp dried oregano
12 oz can green chilies
1/2 cup dried chives
1 tsp sea salt
Directions:

3. Remove chicken from crockpot and shred using a fork.
4. Return chicken to the crockpot and stir well.
5. Serve and enjoy.
Calories 212
Fat 7.1 g
Carbohydrates 8.9 g
Sugar 3.4 g
Protein 27.9 g
Cholesterol 81 mg
Meatballs
Serve: 6
Ingredients:

1 lb ground turkey
1 tsp olive oil
2 tbsp almond flour
1/2 tsp ground ginger
1/2 tsp salt
Directions:

2. In a large bowl, combine together turkey, chives, almond flour,
olive oil, ginger, egg, and salt until just combined.
3. Make small even shape balls from meat mixture and place onto
the baking sheet.
4. Bake meatballs for 23-25 minutes.
5. Serve and enjoy.
Calories 219
Fat 14.5 g
Carbohydrates 2.2 g
Sugar 0.4 g
Protein 23.6 g
Cholesterol 104 mg
Chicken Skewers
Serve: 4
Ingredients:
1 lb chicken breast, boneless, skinless, and cut into 3/4-inch

cubes
1 tbsp rosemary, minced
1 tbsp oregano, minced
1/2 tsp red chili flakes, crushed
2 cups green seedless grapes, rinsed
1 tsp lemon zest
1/4 cup olive oil
1/2 tsp salt
Directions:
1. Thread chicken pieces and grapes alternate onto the soaked

wooden skewers and place skewers on the plate.
2. In a small bowl, mix together lemon juice, lemon zest, rosemary,
oregano, chili flakes, garlic, oil, and salt and pour over chicken
skewers.
3. Place chicken skewers into the refrigerator overnight.
4. Place marinated chicken skewers onto the hot grill and cook for
3-5 minutes on each side.
5. Serve and enjoy.
Calories 255
Fat 15.8 g
Carbohydrates 3.9 g
Sugar 0.2 g
Protein 24.4 g
Cholesterol 73 mg
Flavorful Chicken Skewers
Serve: 4
Ingredients:
1 1/2 lbs chicken breast, cut into 1-inch cubes
For marinade:

1/4 cup fresh mint leaves
5 garlic cloves
1/2 cup lemon juice
1 tbsp red wine vinegar
1/2 cup yogurt
2 tbsp fresh rosemary, chopped
1/4 tsp cayenne
1 cup olive oil
Pepper
Salt
Directions:
1. Add all marinade ingredients into the blender and blend until
smooth.
2. Pour marinade in a large bowl.
3. Add chicken to the bowl and coat well. Cover bowl and place in
the refrigerator for 1 hour.
5. Thread marinated chicken onto the skewers.
6. Place skewers on grill and bakes for 15-20 minutes.
7. Serve and enjoy.
Calories 677
Fat 55.8 g
Carbohydrates 7.1 g
Sugar 3 g
Protein 38.8 g
Cholesterol 111 mg
Roasted Pepper Artichoke Chicken
Serve: 6
Ingredients:
2 1/2 lbs chicken thighs, skinless and boneless

1 cup roasted red peppers, drained and cut into chunks
1 tsp dried oregano
14 oz can artichokes
1/2 cup olives
2 tbsp olive oil
3 tbsp lemon juice
1/2 tsp pepper
1 tsp salt
Directions:
1. Add chicken in the slow cooker.

2. Add remaining ingredients on top of the chicken and stir well to
combine.
3. Cover and cook on high for 2 hours or until chicken is done.
4. Serve and enjoy.
Calories 424
Fat 20 g
Carbohydrates 3.3 g
Sugar 1.5 g
Protein 55.2 g
Cholesterol 168 mg
Paprika Lemon Chicken
Serve: 4
Ingredients:
4 chicken breasts, skinless and boneless, cut into chunks

2 tbsp smoked paprika
3 tbsp olive oil
2 tbsp lemon juice
Pepper
Salt
Directions:

2. In a small bowl, mix together garlic, lemon juice, paprika, and
olive oil.
3. Season chicken with pepper and salt.
4. Spread 1/3 bowl mixture on the bottom of the casserole dish.
5. Add seasoned chicken into the casserole dish and rub with fish
sauce.
6. Pour remaining sauce over chicken and rub well.
7. Bake in preheated oven for 30-35 minutes.
8. Serve and enjoy.
Calories 381
Fat 21.8 g
Carbohydrates 2.6 g
Sugar 0.5 g
Protein 42.9 g
Cholesterol 130 mg
Cajun Chicken Stew
Serve: 8
Ingredients:

6 oz tomato paste
6 garlic cloves, chopped
2 cups green bell pepper, chopped
2 cups celery, chopped
2 cups onion, chopped
1 tsp dried thyme
2 bay leaves
2 tsp Cajun seasoning
1 cup chicken broth, low-sodium
15 oz tomatoes, chopped
2 tbsp olive oil
1/4 tsp ground black pepper
Directions:
1. Heat olive oil in a large pan over medium heat.

2. Add garlic, onion, bell pepper, and celery and sauté for 5-7
minutes. Add tomato paste and sauté for 2 minutes.
3. Transfer pan mixture into the slow cooker.
4. Add tomatoes, thyme, bay leaves, Cajun seasoning, chicken
broth, and black pepper into the slow cooker and stir well.
5. Add chicken and stir well. Cover and cook on low for 4 hours.
6. Serve and enjoy.
Calories 400
Fat 16.6 g
Carbohydrates 4.9 g
Sugar 4.9 g
Protein 51.4 g
Cholesterol 151 mg
Pesto Chicken
Serve: 3
Ingredients:
1 lb chicken thighs, skinless, boneless, and cut into strips

1 lb asparagus, ends trimmed and cut in half
2 tbsp olive oil
1 1/2 cups cherry tomatoes, halved
1/4 cup basil pesto
Directions:

2. Add chicken to the hot olive oil and season with salt and cook for
5-8 minutes or until chicken is cooked.
3. Add pesto and asparagus and cook for 2-3 minutes or until
asparagus cooked.
4. Remove pan from heat. Add tomatoes and stir well.
5. Serve and enjoy.
Calories 408
Fat 20.7 g
Carbohydrates 7.3 g
Sugar 1.2 g
Protein 47 g
Cholesterol 135 mg
Serve: 8
Ingredients:
2 lbs cooked chicken, shredded

4 oz butter, melted
6 oz ham, cut into small pieces
5 oz Swiss cheese
1 oz fresh lemon juice
1 tbsp Dijon mustard
1/2 tsp salt
Directions:

2. Place chicken in the bottom of the baking dish then layers ham
pieces on top.
3. Add butter, lemon juice, mustard, cream cheese, and salt into the
blender and blend until smooth.
4. Spread butter mixture over chicken and ham mixture in the
baking dish.
5. Arrange Swiss cheese slices on top and bake for 40 minutes.
6. Serve and enjoy.
Calories 451
Fat 29.2 g
Carbohydrates 2.5 g
Sugar 0.4 g
Protein 43 g
Cholesterol 170 mg
Chicken with Mushrooms
Serve: 4
Ingredients:
2 lbs chicken breasts, halved

1/2 cup mayonnaise
1 tsp salt
Directions:

2. Grease baking dish with butter.
3. Place chicken breasts into the baking dish and top with sun-dried
tomatoes, mushrooms, mayonnaise, and salt. Mix well.
5. Serve and enjoy.
Calories 568
Fat 41.5 g
Carbohydrates 3.2 g
Sugar 2 g
Protein 68 g
Cholesterol 202 mg
Tasty Chicken Curry
Serve: 6
Ingredients:
1 1/2 lbs chicken thighs, skinless, boneless, and cut into pieces
1 tbsp jalapeno pepper, minced
2 tbsp ginger, diced
2 tbsp olive oil
1/4 cup fresh cilantro, chopped
2 tsp cayenne
1 tsp garam masala
2 tsp turmeric
Directions:

2. Add jalapenos and ginger to the pan and sauté for 2-3 minutes.
3. Add chicken and sear chicken from both sides.
4. Add tomatoes and stir well.
5. Add all spices and stir well and cook until chicken is completely
cooked.
6. Add lemon juice and stir well.
7. Garnish with cilantro and serve.
Calories 273
Fat 13.5 g
Carbohydrates 3.4 g
Sugar 1.1 g
Protein 33.4 g
Cholesterol 101 mg
Salsa Chicken
Serve: 4
Ingredients:
1 1/2 lbs chicken breasts, skinless and boneless

1 1/2 cups salsa
Pepper
Salt
Directions:
1. Add chicken into the instant pot. Season chicken with pepper and
salt.
2. Pour salsa over chicken.
3. Seal pot with lid and cook on high pressure for 8 minutes.
4. Once done, allow to release pressure naturally for 10 minutes
then release remaining pressure using the quick-release method.
Open the lid.
5. Shred the chicken using a fork.
Calories 226
Fat 5 g
Carbohydrates 7 g
Sugar 4 g
Protein 38 g
Cholesterol 109 mg
Chapter 4: Vegetarian
Green Beans with Jicama
Serve: 6
Ingredients:
12 oz green beans, sliced in half

1 medium jicama, cubed
1 tsp dried thyme
1 tsp dried rosemary
3 garlic cloves
3 tbsp olive oil
1/2 tsp salt
Directions:

2. Add green beans, jicama, thyme, rosemary, garlic, oil, and salt
into the mixing bowl and toss well.
3. Spread green beans and jicama mixture on a parchment-lined
baking sheet and bake for 45 minutes. Stir vegetables after every
15 minutes.
4. Serve and enjoy.
Calories 73
Fat 7.1 g
Carbohydrates 2.9 g
Sugar 0.6 g
Protein 0.4 g
Cholesterol 0 mg
Simple Pumpkin Casserole
Serve: 6
Ingredients:
2 eggs
15 oz pumpkin puree
1/2 tsp dried thyme
1/2 tsp dried sage
6 tbsp ricotta cheese
1/2 cup heavy cream
1/4 tsp salt
Directions:
1. Grease 7*11-inch pan and set aside.

2. In a bowl, whisk eggs with cream, pumpkin puree, garlic, and
salt.
3. Pour egg mixture into the prepared pan. Sprinkle ricotta cheese,
parmesan cheese, thyme, rosemary, and sage over egg mixture.
4. Bake at 350 F for 25-30 minutes.
5. Serve and enjoy.
Calories 120
Fat 7.7 g
Carbohydrates 7.8 g
Sugar 2.5 g
Protein 6.3 g
Cholesterol 77 mg
Delicious Cauliflower Rice
Serve: 8
Ingredients:
6 cups grated cauliflower

10 oz can tomatoes with green chilis
1/2 tsp salt
Directions:
1. Grease 1 1/2-quart baking dish and set aside.

2. Add can tomatoes into the blender and blend well.
3. Add grated cauliflower, cilantro, tomatoes, red pepper flakes, and
salt into the prepared baking dish and stir until well combined.
4. Bake at 350 F for 40 minutes. Stir halfway through.
5. Serve and enjoy.
Calories 24
Fat 0.1 g
Carbohydrates 5.3 g
Sugar 1.8 g
Protein 1.7 g
Cholesterol 0 mg
Sauteed Mushrooms & Green Beans
Serve: 6
Ingredients:
1 lb green beans, cut into 1-inch pieces

1 tsp dried thyme
2 tbsp sun-dried tomatoes, chopped
6.5 oz can mushroom, drained
1/2 cup dry white wine
1 1/2 tsp garlic, minced
2 tbsp olive oil
Pepper
Salt
Directions:
1. Add green beans into the salted boiling water and cook for 4-5
minutes. Drain well and let it cool.
2. Heat olive oil in a large pan over medium-high heat.
3. Add garlic and saute for 1 minute.
4. Add thyme, tomatoes, mushrooms, and wine and stir well. Cook
over high heat for 2 minutes.
5. Add green beans and saute for 1 minute.
6. Season with pepper and salt.
7. Serve and enjoy.
Calories 90
Fat 4.9 g
Carbohydrates 8 g
Sugar 1.9 g
Protein 2.1g
Cholesterol 8 mg
Spinach Mushroom Cauliflower Rice
Serve: 4
Ingredients:
10 oz cauliflower rice
2 cups spinach
3 cups mushrooms, sliced
2 garlic cloves
1 tbsp olive oil
1 tbsp soy sauce
Directions:
1. Cook cauliflower rice according to the packet instructions.

2. Heat olive oil in a pan over medium heat. Add onion and saute
until onion is softened.
3. Add mushrooms and saute until cooked. Add garlic and saute for
a minute.
4. Add soy sauce and cauliflower rice and stir well and cook for 1-2
minutes.
5. Add spinach and cook until spinach is wilted.
6. Serve and enjoy.
Calories 95
Fat 5 g
Carbohydrates 9.2 g
Sugar 4.5 g
Protein 5.4 g
Cholesterol 0 mg
Spinach Cheese Squares
Serve: 9
Ingredients:
3 eggs
1/2 tsp paprika
1/2 cup ricotta cheese
16 oz frozen spinach, cooked and drained
Pepper
Salt
Directions:
aside.
2. Add eggs, paprika, ricotta cheese, pepper, and salt into the
blender and blend until smooth. Stir in spinach and cheese.
minutes.
4. Slice and serve.
Calories 154
Fat 11.1 g
Carbohydrates 3.1 g
Sugar 0.5 g
Protein 11.2 g
Cholesterol 85 mg
Roasted Garlic Mushrooms
Serve: 8
Ingredients:
1 lb mushrooms
1 tsp dried oregano
2 tbsp balsamic vinegar
2 tbsp olive oil
1/2 tsp pepper
1 tsp salt
Directions:
1. Preheat the oven to 400 F. Line baking sheet with foil.

2. In a mixing bowl, toss mushrooms with garlic, oil, oregano,
pepper, and salt.
3. Spread mushrooms on a baking sheet and bake for 15 minutes.
4. Drizzle vinegar on top of mushrooms and sprinkle with parmesan
cheese and bake for 10 minutes more.
5. Serve and enjoy.
Calories 61
Fat 4.5 g
Carbohydrates 3.5 g
Sugar 1 g
Protein 3.2 g
Cholesterol 3 mg
Flavors Zucchini in Sauce
Serve: 4
Ingredients:
2 lbs zucchini, cubed

1 tbsp paprika
3 tbsp olive oil
Pepper
Salt
For sauce:

2 tbsp fresh dill, chopped
1 tbsp tomato paste
1 cup sour cream
Salt
Directions:

2. In a large bowl, toss zucchini with oil, paprika, pepper, and salt.
3. Spread zucchini on a baking tray and bake for 20 minutes.
4. Meanwhile, add all sauce ingredients into a medium pan and stir
well and bring to simmer. Turn off the heat.
5. Add zucchini to the sauce and stir everything well.
6. Serve and enjoy.
Calories 156
Fat 13.5 g
Carbohydrates 9.3 g
Sugar 2.6 g
Protein 2.5 g
Cholesterol 9 mg
Cheesy Cauliflower Mashed
Serve: 16
Ingredients:
40 oz frozen cauliflower, steam until warm

1 cup Asiago cheese, shredded
3/4 cup butter
1/2 cup heavy cream
5 garlic cloves, roasted
2 tsp salt
Directions:
1. Add all ingredients except Asiago cheese into the food processor
and process until smooth.
2. Spoon blended cauliflower mixture into the baking dish and top
with Asiago cheese.
4. Serve and enjoy.
Calories 201
Fat 19 g
Carbohydrates 4.8 g
Sugar 1.8 g
Protein 4.6 g
Cholesterol 56 mg
Healthy Broccoli Casserole
Serve: 12
Ingredients:
2 lbs broccoli florets, steamed

4 oz mayonnaise
4 oz sour cream
1/2 tbsp garlic powder
1/2 tsp pepper
1/2 tsp salt
Directions:
aside.
2. Add broccoli, half cheddar cheese, and remaining ingredients
into the mixing bowl and mix well.
3. Transfer broccoli mixture into the prepared baking dish and top
with remaining cheddar cheese.
5. Serve and enjoy.
Calories 227
Fat 18.2 g
Carbohydrates 8.8 g
Sugar 2.1 g
Protein 8.7 g
Cholesterol 47 mg
Roasted Brussels Sprouts
Serve: 8
Ingredients:
2 lbs brussels sprouts, trimmed and quartered

2 tbsp olive oil
1 tsp salt
Directions:

2. In a bowl, toss brussels sprouts with garlic, oil, and salt.
3. Spread brussels sprouts on a baking sheet and roast in preheated
4. Serve and enjoy.
Calories 43
Fat 3.6 g
Carbohydrates 2.2 g
Sugar 0.5 g
Protein 0.6 g
Cholesterol 0 mg
Lemon Garlic Broccoli
Serve: 12
Ingredients:
3 lbs broccoli florets

1 tsp garlic powder
1/2 cup olive oil
1 tsp salt
Directions:
1. Steam broccoli florets until tender and drain well.

2. Add broccoli into the large mixing bowl.
3. Add olive oil, garlic powder, lemon juice, and salt into the
blender and blend until smooth.
4. Pour oil mixture over broccoli and toss well.
5. Serve and enjoy.
Calories 113
Fat 8.8 g
Carbohydrates 7.8 g
Sugar 2.1 g
Protein 3.3 g
Cholesterol 0 mg
Crispy Brussels Sprouts
Serve: 2
Ingredients:
1/2 lb Brussels sprouts, trimmed and halved

1/4 tsp cayenne
1/2 tsp chili powder
1/2 tbsp olive oil
Pepper
Salt
Directions:
1. Add all ingredients into the large bowl and toss well.
2. Spread Brussels sprouts in air fryer basket and air fry at 370 F for
14 minutes.
3. Serve and enjoy.
Calories 82
Fat 4.1 g
Sugar 2.6 g
Protein 4 g
Cholesterol 0 mg
Roasted Asparagus
Serve: 4
Ingredients:
36 asparagus spears, cut the ends

1 tbsp olive oil
Pepper
Salt
Directions:

2. Add asparagus into the large bowl. Drizzle with oil.
3. Season with garlic powder, pepper, and salt. Toss well.
4. Arrange asparagus on a parchment-lined baking sheet and cook
for 15 minutes.
5. Serve and enjoy.
Calories 74
Fat 3.8 g
Carbohydrates 8.7 g
Sugar 4.2 g
Protein 4.8 g
Cholesterol 0 mg
Cabbage Chaffle
Serve: 2
Ingredients:

1/2 bacon slice, chopped
1 1/2 tbsp green onion, sliced
2 tbsp cabbage, chopped
2 tbsp almond flour
1/3 cup mozzarella cheese, grated
Pepper
Salt
Directions:

2. Add all ingredients in a bowl and stir to combine.
3. Pour half of the batter in the hot waffle maker and cook until
golden brown.
4. Serve and enjoy.
Calories 233
Fat 19 g
Carbohydrates 7 g
Sugar 1.4 g
Protein 12 g
Cholesterol 90 mg
Broccoli Chaffle
Serve: 1
Ingredients:
1 egg
1 tbsp almond flour
1/4 cup broccoli florets, chopped
Directions:

combined.
3. Pour batter into the hot waffle maker and cook for 4 minutes.
4. Serve and enjoy.
Calories 474
Fat 38 g
Carbohydrates 9.5 g
Sugar 1.9 g
Protein 28.4 g
Cholesterol 164 mg
Zucchini Chaffle
Serve: 2
Ingredients:
1 egg
1 cup zucchini, grated and squeeze out excess liquid
1 tsp dried basil
Pepper
Salt
Directions:

2. In a medium bowl, whisk the egg. Add remaining ingredients and
stir to combine.
3. Pour half of the batter into the waffle maker and cook for 4-5
minutes.
4. Serve and enjoy.
Calories 131
Fat 8.3 g
Carbohydrates 3.1 g
Sugar 1.2 g
Protein 12.5 g
Cholesterol 102 mg
Dill Zucchini Chaffle
Serve: 4
Ingredients:
2 eggs
1 cup mozzarella cheese, grated
2 cups zucchini, grated & squeeze out excess liquid
Directions:

2. In a bowl, whisk eggs. Add remaining ingredients and stir to
combine.
3. Pour 1/4 of batter into the hot waffle maker and cook for 5
minutes.
4. Serve and enjoy.
Calories 65
Fat 3.6 g
Carbohydrates 3.2 g
Sugar 1.3 g
Protein 5.7 g
Cholesterol 86 mg
Broccoli Mushroom Stir Fry
Serve: 4
Ingredients:
2 cups broccoli, cut into florets

1/2 cup carrot, shredded
1/4 cup vegetable broth
2 tsp fresh ginger, grated
1 tbsp sesame seeds, toasted
2 tbsp soy sauce
2 tbsp rice wine vinegar
1/4 cup cashews
Directions:
1. Add broccoli, ginger, mushrooms, garlic, onion, and broth in a

saucepan and cook over high heat until broccoli is softened.
2. Add soy sauce, vinegar, cashews, and carrot and stir well and
simmer for 2 minutes.
3. Sprinkle with sesame seeds and serve.
Calories 97
Fat 4.5 g
Carbohydrates 9.4 g
Sugar 2.7 g
Protein 4.6 g
Cholesterol 0 mg
Mac and Cheese
Serve: 4
Ingredients:
1 large cauliflower head, cut into florets

1 cup heavy cream
1 tsp Dijon mustard
2 oz cream cheese
1/4 tsp pepper
1/2 tsp kosher salt
Directions:

2. Add water and salt to the pot and bring to boil.
3. Spray a baking dish with cooking spray and set aside.
4. Add cauliflower florets into the boiling water and cook for 5
minutes. Drain well and transfer to a baking dish.
5. Add cream into the saucepan and bring to simmer, whisk in
mustard and cream cheese until smooth.
6. Stir in 1 1/2 cup cheese, pepper, garlic, and salt. Whisk until
cheese melts for 2 minutes. Season with pepper and salt.
7. Remove pan from heat and pour over cauliflower florets and stir
well.
8. Top with remaining cheese and bake for 15 minutes.
9. Serve and enjoy.
Calories 435
Fat 35 g
Carbohydrates 13 g
Sugar 5.4 g
Protein 20 g
Cholesterol 116 mg
Grilled Zucchini
Serve: 4
Ingredients:
16 oz zucchini, sliced 1/4-inch thick

1 tsp dried parsley
1 tbsp olive oil
1 tsp dried basil
Pepper
Salt
Directions:

2. Add zucchini slices and remaining ingredients into the mixing
bowl and toss well.
3. Place zucchini slices on a hot grill. Cover and cook for 2-3
minutes.
4. Flip zucchini slices and cook for 2-3 minutes more.
5. Serve and enjoy.
Calories 50
Fat 3.7 g
Carbohydrates 4.1 g
Sugar 2.1 g
Protein 1.5 g
Cholesterol 0 mg
Grilled Cauliflower Wedges
Serve: 8
Ingredients:
1 large cauliflower head, cut into 8 wedges

1/2 tsp ground turmeric
2 tbsp olive oil
1/2 tsp crushed red pepper flakes
Directions:

2. Brush cauliflower wedges with oil and sprinkle with turmeric and
crushed red pepper flakes.
3. Place cauliflower wedges on a hot grill, covered, and cook over
medium-high heat for 8-10 minutes on each side.
4. Serve and enjoy.
Calories 57
Fat 3.6 g
Carbohydrates 5.7 g
Sugar 2.5 g
Protein 2.1 g
Cholesterol 0 mg
Tasty Brussel Sprouts Skewers
Serve: 8
Ingredients:
24 Brussel sprouts, trimmed and cut into half

1/4 cup olive oil
1/2 tsp salt
Directions:

2. Season Brussel sprouts with garlic powder, pepper, and salt and
brush with olive oil.
3. Thread Brussel sprouts onto the soaked wooden skewers and
places them on a hot grill.
4. Cook for 5 minutes on each side.
5. Transfer skewers to a plate and drizzle with balsamic vinegar.
6. Serve and enjoy.
Calories 80
Fat 6.5 g
Carbohydrates 5.3 g
Sugar 1.3 g
Protein 2 g
Cholesterol 0 mg
Eggplant & Zucchini
Serve: 6
Ingredients:
1 lb eggplant, peeled and cut 1-inch cubes

1 zucchini, chopped
3 fresh tomatoes, diced
1/2 onion, diced
1 red bell pepper, chopped
2 tsp dried basil
1 tbsp olive oil
Pepper
Salt
Directions:
1. Add all ingredients except feta cheese into the slow cooker and
stir well.
3. Top with crumbled feta cheese and serve.
Calories 71
Fat 3.3 g
Carbohydrates 9.5 g
Sugar 4.9 g
Protein 2.7 g
Cholesterol 3 mg
Italian Sauteed Mushrooms
Cooking Time: 10 minute
Serve: 6
Ingredients:
1 lb mushrooms, sliced
3/4 cup Italian dressing
1 red bell pepper, sliced
1/2 onion, diced
Pepper
Salt
Directions:
1. Spray pan with cooking spray and heat over medium-high heat.
2. Add mushrooms and salt and sauté for 5-7 minutes. Add red bell
pepper, onion, and Italian dressing and bring to boil.
3. Turn heat to medium and cook for 3 minutes. Season with pepper
and salt.
Calories 113
Fat 8.6 g
Carbohydrates 8 g
Sugar 5.1 g
Protein 2.8 g
Cholesterol 20 mg
Tomato Basil Soup
Serve: 6
Ingredients:

1 onion, chopped
2 tbsp butter
1/4 cup fresh basil leaves
1/2 cup heavy cream
1 1/2 cups vegetable stock
1 tbsp olive oil
Pepper
Salt
Directions:
1. Heat butter and oil in a medium saucepan over medium-high

heat. Add onion and sauté for 5 minutes.
2. Add garlic and sauté for 30 seconds. Add tomatoes, Italian
seasoning, and broth and stir well. Bring to boil over high heat.
3. Turn heat to medium-low and simmer for 8 minutes.
4. Puree the soup using an immersion blender until smooth.
5. Stir in basil and heavy cream.
6. Season soup with pepper and salt.
Calories 100
Fat 10 g
Carbohydrates 2.6 g
Sugar 1.1 g
Protein 0.6 g
Cholesterol 24 mg
Roasted Cauliflower
Serve: 4
Ingredients:
4 cups cauliflower florets

3 tbsp olive oil
1/2 cup cherry tomatoes, halved
1 tbsp capers, drained
Pepper
Salt
Directions:

2. In a bowl, toss together cherry tomatoes, cauliflower, oil, garlic,
capers, pepper, and salt and spread on a baking tray.
3. Roast for 20 minutes.
Calories 123
Fat 10.7 g
Carbohydrates 6.9 g
Sugar 3 g
Protein 2.4 g
Cholesterol 0 mg
Parmesan Asparagus
Serve: 4
Ingredients:
1 lb asparagus, wash, trimmed, and cut the ends

2 tbsp olive oil
3 oz parmesan cheese, shaved
1 tsp dried oregano
Pepper
Salt
Directions:
1. Preheat the oven to 425 F. Spray a baking tray with cooking

spray.
2. Arrange asparagus on a baking tray.
3. Drizzle olive oil over asparagus and season with pepper and salt.
4. Spread cheese, oregano, parsley, and garlic over asparagus and
bake for 10-12 minutes.
5. Serve and enjoy.
Calories 155
Fat 11.8 g
Carbohydrates 6 g
Sugar 2.2 g
Protein 9.5 g
Cholesterol 15 mg
Eggplant Curry
Serve: 8
Ingredients:
2 lbs eggplant, diced

1/2 tsp turmeric powder
1 tsp apple cider vinegar
2 tbsp olive oil
1 green chili, sliced
1 cup half and half
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp curry powder
1 onion, diced
Pepper
Salt
Directions:
1. Heat oil in a medium saucepan over medium heat. Add mustard

seeds and cumin seeds and sauté for 30 seconds.
2. Add eggplant and sauté for 8-10 minutes. Add garlic, green chili,
and onion and sauté for 2-3 minutes.
3. Add turmeric, curry powder, pepper, and salt and cook for 1
minute.
4. Add vinegar and cook for 3-5 minutes.
5. Add half and half and cook for 5-7 minutes.
Calories 86
Fat 7.2 g
Carbohydrates 4.7 g
Sugar 1.5 g
Protein 1.6 g
Cholesterol 11 mg
Cauliflower Soup
Serve: 8
Ingredients:
1 cauliflower head, chopped

8 cups vegetable broth
1 onion, diced
4 carrots, shredded
1 tbsp olive oil
1 tbsp curry powder
1 tsp turmeric powder
6 oz unsweetened coconut milk
Pepper
Salt
Directions:
1. Heat olive oil in a large saucepan over medium heat. Add onion
2. Add cauliflower, red pepper flakes, carrots, and broth and bring
to boil. Turn heat to low and simmer until vegetables are
softened.
3. Add curry powder, turmeric, and ginger and stir well.
4. Puree the soup using a blender until smooth.
5. Add coconut milk and stir well.
6. Season soup with pepper and salt.
7. Serve and enjoy.
Calories 130
Fat 8.4 g
Carbohydrates 8.2 g
Sugar 3.8 g
Protein 6.2 g
Cholesterol 0 mg
Ratatouille
Serve: 8
Ingredients:
1 cup fresh basil, chopped

2 summer squash, sliced
1 bell pepper, chopped
1 eggplant, chopped
1 onion, chopped
2 tbsp olive oil
1 tsp dried oregano
2 tbsp tomato paste
1 cup cherry tomatoes, chopped
1/4 tsp pepper
1/2 tsp sea salt
Directions:
1. Add all ingredients except basil into the crockpot and stir well.
Calories 59
Fat 3.8 g
Carbohydrates 6.5 g
Sugar 4 g
Protein 1.3 g
Cholesterol 0 mg
Creamy Pumpkin Soup
Serve: 4
Ingredients:
2 cups pumpkin puree

4 cups of water
1/4 tsp ground nutmeg
Directions:

Calories 164
Fat 14.4 g
Carbohydrates 8.9 g
Sugar 2.9 g
Protein 2.4 g
Cholesterol 0 mg
Pesto Zucchini Noodles
Serve: 2
Ingredients:
2 zucchini, spiralized using a slicer

For pesto:
6 tbsp walnuts
2 cups fresh spinach
2 tbsp olive oil
Directions:
1. Add all pesto ingredients into the blender and blend until smooth.
2. Add zucchini noodles into the large bowl.
3. Pour pesto over zucchini noodles and toss well.
4. Season with pepper and salt.
5. Serve and enjoy.
Calories 186
Fat 17 g
Carbohydrates 8.2 g
Sugar 3.7 g
Protein 3.9 g
Cholesterol 0 mg
Easy Roasted Artichoke Hearts
Serve: 6
Ingredients:
18 oz frozen artichoke hearts, defrosted

1 tbsp olive oil
Pepper
Salt
Directions:

2. Arrange artichoke hearts on a baking sheet and drizzle with olive
oil. Season with pepper and salt.
3. Roast in preheated oven for 25 minutes.
4. Serve and enjoy.
Calories 25
Fat 2.8 g
Carbohydrates 0.3 g
Sugar 0.1 g
Protein 0.1 g
Cholesterol 0 mg
Roasted Vegetables
Serve: 6
Ingredients:
1 eggplant, sliced
1 onion, sliced
1 bell pepper, cut into strips
2 zucchini, sliced
2 tomatoes, quartered
5 fresh basil leaves, sliced
2 tbsp olive oil
Pepper
Salt
Directions:

paper.
2. Add all ingredients except basil leaves into the mixing bowl and
toss well.
3. Transfer veggie mixture on a prepared baking sheet and roast for
30 minutes.
4. Garnish with basil leaves and serve.
Calories 80
Fat 5.4 g
Carbohydrates 8 g
Sugar 4.6 g
Protein 1.7 g
Cholesterol 1 mg
Roasted Herb Zucchini
Serve: 4
Ingredients:
1 lb zucchini, sliced
2 tbsp olive oil
1 oz parmesan cheese, grated
1 tsp dried mix herbs
Directions:

2. Add all ingredients except parmesan cheese into the large bowl
and toss well.
3. Transfer the zucchini mixture to the baking dish and bake for 10
minutes.
4. Sprinkle parmesan cheese over zucchini.
5. Return to the oven and cook for 5 minutes more.
6. Serve and enjoy.
Calories 110
Fat 8.7 g
Carbohydrates 6 g
Sugar 2.1 g
Protein 4 g
Cholesterol 5 mg
Carrot Tomato Soup
Serve: 4
Ingredients:
14.5 oz can tomatoes, diced

1 tbsp turmeric
4 medium carrots, peeled and chopped
1 tsp ground cumin
1 tsp ground coriander
Pepper
Salt
Directions:
3. Puree the soup using an immersion blender until smooth. Season
with pepper and salt.
4. Serve and enjoy.
Calories 157
Fat 14.7 g
Carbohydrates 7 g
Sugar 3.1 g
Protein 1.8 g
Cholesterol 0 mg
Zucchini Stir Fry
Serve: 2
Ingredients:
2 medium zucchini, chopped

1 tbsp olive oil
1 green onion, green part only, chopped
Pepper
Salt
Directions:

2. Add zucchini and sauté for 3-5 minutes. Season with pepper and
salt.
3. Stir in lemon juice and green onion.
4. Serve and enjoy.
Calories 96
Fat 7.4 g
Carbohydrates 7.3 g
Sugar 3.7 g
Protein 2.6 g
Cholesterol 0 mg
Asian Zucchini Noodles
Serve: 4
Ingredients:
2 large zucchini, spiralized zucchini using a slicer

1/2 cup red cabbage, sliced
1 carrot, peeled and julienned
1 green onion, green part only, chopped
For sauce:
1 lime juice
1 tbsp water
1 tbsp sesame oil
2 tbsp olive oil
1/2 cup almond butter
1 tbsp soy sauce
Directions:
1. In a small bowl, whisk together all sauce ingredients.

2. Add zucchini, green onion, cabbage, and carrot in a large bowl.
3. Pour sauce over zucchini mixture and toss well.
4. Serve and enjoy.
Calories 123
Fat 11.6 g
Carbohydrates 5.2 g
Sugar 2 g
Protein 1.3 g
Cholesterol 0 mg
Zucchini Spinach Soup
Serve: 6
Ingredients:
6 medium zucchini, chopped

1 cup baby spinach
4 cups of water
Pepper
Salt
Directions:
1. Add zucchini and water in a large pot and cook over medium
heat. Bring to boil.
2. Turn heat to low and simmer for 25 minutes.
3. Remove from heat and add coconut milk and spinach.
4. Puree the soup using an immersion blender until smooth. Season
with pepper and salt.
5. Serve and enjoy.
Calories 60
Fat 3.2 g
Carbohydrates 7 g
Sugar 3.6 g
Protein 2.8 g
Cholesterol 0 mg
Broccoli Soup
Serve: 8
Ingredients:
4 cups broccoli, cut into florets

1 tbsp olive oil
1 cup heavy cream
3 1/2 cups vegetable broth
Pepper
Salt
Directions:
1. Heat olive oil in a large pot over medium heat. Add garlic and
sauté for a minute.
2. Add broth, broccoli, and heavy cream and bring to boil, reduce
heat and simmer for 15 minutes.
3. Add shredded cheese and stir constantly until cheese is melted.
Season with pepper and salt.
4. Remove from heat and serve.
Calories 271
Fat 22.1 g
Carbohydrates 4.6 g
Sugar 1.3 g
Protein 14.3 g
Cholesterol 65 mg
Tofu Stir Fry
Serve: 3
Ingredients:
8 oz extra firm tofu, pressed and cut into cubes

1 tsp coconut aminos
3 tsp nutritional yeast
1/4 cup button mushrooms, chopped
4 cherry tomatoes, chopped
4 cups baby spinach
Directions:
1. Spray pan with cooking spray and heat over medium heat.
2. Add mushrooms and onion and sauté until onions are soft, about
2-3 minutes.
3. Add tofu and stir well and cook for 1-2 minutes.
4. Add liquid aminos and nutritional yeast and stir everything well.
5. Add tomatoes and spinach and cook for 3-4 minutes.
6. Serve and enjoy.
Calories 91
Fat 3.6 g
Carbohydrates 8.1 g
Sugar 1.1 g
Protein 9.7 g
Cholesterol 0 mg
Curried Squash Coconut Soup
Serve: 4
Ingredients:
1 1/2 lbs summer squash, ends trimmed and cut into 1-inch
pieces
3/4 tsp curry powder
1 onion, chopped
1 tbsp olive oil
1/2 lime juice
4 cups vegetable stock
Pepper
Salt
Directions:
1. Heat oil in the large pot over medium heat. Add onion to the pot
2. Add curry powder and garlic and sauté for 30 seconds. Add
squash and sauté for 2 minutes.
3. Add stock and bring to boil. Turn heat to medium-low and
simmer for 15 minutes.
5. Stir in lime juice and coconut milk. Season with pepper and salt.
6. Serve and enjoy.
Calories 87
Fat 5 g
Carbohydrates 11 g
Sugar 4.2 g
Protein 1.3 g
Cholesterol 0 mg
Healthy Zucchini Garlic Noodles
Serve: 4
Ingredients:
4 small zucchini, ends trimmed and spiralized

1/3 cup olive oil
2 garlic cloves
2 cups fresh basil leaves
1/4 cup parmesan cheese, grated
2 tsp lemon juice
Pepper
Salt
Directions:
1. Add garlic, basil, olive oil, parmesan cheese, and lemon juice
into the food processor and pulse until well blended. Season with
pepper and salt.
2. In a large bowl, combine together pesto and zucchini noodles.
3. Serve and enjoy.
Calories 189
Fat 18.5 g
Carbohydrates 5.1 g
Sugar 2.2 g
Protein 3.9 g
Cholesterol 4 mg
Cheesy Zucchini Casserole
Serve: 6
Ingredients:
2 eggs
4 cup zucchini, grated
1/2 tsp salt
Directions:
1. Preheat the oven to 375 F. Spray baking dish with cooking spray
and set aside.
2. Add zucchini and salt into the colander and set aside for 10
minutes.
3. After 10 minutes squeeze out all liquid from zucchini.
4. Combine together zucchini, cheddar cheese, mozzarella cheese,
1/2 parmesan cheese, eggs, garlic, and onion and pour into the
prepared baking dish.
6. Serve and enjoy.
Calories 117
Fat 4.6 g
Carbohydrates 4.6 g
Sugar 1.9 g
Protein 9.3 g
Cholesterol 73 mg
Zucchini with Herbs
Serve: 6
Ingredients:
2 1/2 lbs zucchini, cut into quarters

6 garlic cloves, crushed
10 oz cherry tomatoes cut in half
1/3 cup parsley, chopped
1 tsp dried basil
3/4 tsp salt
Directions:
1. Preheat the oven to 350 F. Spray baking dish with cooking spray
and set aside.
2. Add all ingredients except parsley into the large bowl and stir
well to combine.
3. Pour egg mixture into the prepared baking dish.
Calories 52
Fat 2 g
Carbohydrates 5.7 g
Sugar 2.6 g
Protein 4.3 g
Cholesterol 6 mg
Stir Fried Eggplant
Serve: 4
Ingredients:
4 cups eggplant, sliced

1 green pepper, sliced
1 tsp red pepper flakes
6 tbsp tamari sauce
1 tbsp olive oil
1 medium onion, chopped
Directions:
1. Add olive into the pan and heat over medium-high heat.
2. Add onion and garlic into the pan and cook for 6-8 minutes.
3. Turn heat to medium and add eggplant and green pepper. Stir
well and cook for few minutes.
4. Add red pepper flakes, ginger, and tamari and stir well.
5. Cook eggplant mixture for 12 minutes. Stir well.
6. Serve and enjoy.
Calories 74
Fat 3.7 g
Carbohydrates 9.9 g
Sugar 4.9 g
Protein 2.1 g
Cholesterol 0 mg
Creamy Asparagus Soup
Serve: 4
Ingredients:
2 lbs asparagus, trimmed and cut into pieces

2 tbsp butter
2 oz parmesan cheese, shredded
4 cups vegetable broth
1/2 tsp salt
Directions:
1. Add broth into the large microwave-safe bowl and microwave on

high for 5 minutes.
2. Melt butter in a large pot over low heat. Add chopped onion,
garlic, salt, and asparagus to the pot and saute for 5 minutes.
3. Add broth and bring to boil. Turn heat to low and simmer for 2-3
minutes or until tender.
4. Puree the soup using a blender until smooth.
5. Add cream. Stir well and heat over medium heat.
6. Remove pot from heat. Stir in parmesan cheese.
7. Serve and enjoy.
Calories 229
Fat 17 g
Carbohydrates 12 g
Sugar 5.5 g
Protein 7.7 g
Cholesterol 63 mg
Spinach Broccoli Curry
Serve: 4
Ingredients:
1 cup broccoli florets

1 tbsp red curry paste
2 tsp soy sauce
1/2 cup coconut cream
1/4 onion, sliced
4 tbsp olive oil
1/2 cup spinach
1 tsp ginger, minced
Directions:
1. Heat 2 tbsp oil to a pan over medium-high heat. Add onion and
cook until softened.
2. Add garlic and sauté for minutes. Turn heat to medium-low and
add broccoli and stir everything well.
3. Once broccoli is cooked then move vegetables to the other side
of the pan.
4. Add curry paste and cook for a minute. Add spinach and cook
until wilted.
5. Add coconut cream, remaining oil, ginger, and soy sauce. Stir
well and simmer for 5 minutes.
6. Serve and enjoy.
Calories 217
Fat 22 g
Carbohydrates 5.5 g
Sugar 1.8 g
Protein 1.8 g
Cholesterol 0 mg
Healthy Pumpkin Soup
Serve: 4
Ingredients:
1 cup pumpkin puree

1 1/2 cups vegetable broth
1/2 cup heavy cream
1 bay leaf
1/8 tsp nutmeg
1/2 tsp ginger, minced
1/4 onion, chopped
4 tbsp butter
1/4 tsp coriander
1/4 tsp cinnamon
1/2 tsp pepper
1/2 tsp salt
Directions:
1. Melt butter in a saucepan over medium-low heat.

2. Add ginger, garlic, and onion to the pan and sauté for 2-3
minutes. Add spices and stir well and cook for 2 minutes.
3. Add broth and pumpkin puree and mix well. Bring to boil. Turn
heat to low and simmer for 20 minutes.
4. Puree the soup using a blender until smooth then simmer for 20
minutes.
5. Remove pan from heat and add heavy cream and stir well.
6. Serve and enjoy.
Calories 196
Fat 17.8 g
Carbohydrates 7.5 g
Sugar 2.7 g
Protein 3.2 g
Cholesterol 0 mg
Chapter 5: Meat Recipes
Easy Pulled Pork
Serve: 12
Ingredients:
5 lbs pork shoulder, boneless & cut into chunks

1 tbsp black pepper
1 1/2 tbsp salt
Directions:
1. Add all ingredients into the instant pot and mix well.
2. Cover pot with lid and cook on high pressure for 40 minutes.
3. Once done, allow to release pressure naturally for 10 minutes,
then release the remaining pressure manually. Remove lid.
4. Shred the pork using a fork.
5. Serve and enjoy.
Calories 561
Fat 40.6 g
Carbohydrates 2 g
Sugar 0.5 g
Protein 44.5 g
Cholesterol 170 mg
Flavorful Beef Chili
Serve: 8
Ingredients:
2 lbs ground beef

1 tsp cumin powder
4 oz can green chilies
6 oz can tomato paste
30 oz can tomatoes
1 tbsp olive oil
1/2 onion, chopped
1 tsp pepper
1 tsp salt
Directions:

2. Add onion and saute until softened. Add ground beef and cook
until browned.
3. Transfer meat mixture into the slow cooker. Stir in tomatoes,
seasoning, green chilies, and tomato paste.
5. Add 1/4 cup water and stir well.
6. Serve and enjoy.
Calories 195
Fat 12.1 g
Carbohydrates 6 g
Sugar 3.1 g
Protein 15.9 g
Cholesterol 52 mg
Hearty Taco Soup
Serve: 8
Ingredients:
2 lbs ground beef

4 cups chicken stock
16 oz cream cheese
Directions:
1. Brown ground beef in a pan over medium-high heat.

2. Transfer cooked ground beef to the slow cooker along with
remaining ingredients and stir well.
4. Stir and serve.
Calories 287
Fat 24.2 g
Carbohydrates 6.5 g
Sugar 2.9 g
Protein 12 g
Cholesterol 85 mg
Healthy Beef Stroganoff
Serve: 10
Ingredients:
2 1/2 lbs beef stew meat

1/2 tsp xanthan gum
1 cup sour cream
1 can cream of mushroom soup
Pepper
Salt
Directions:
1. Spray slow cooker from inside with cooking spray.

2. Add meat, mushrooms, and cream of mushroom soup into the
slow cooker and stir well.
4. About a half-hour before serving add cream cheese and stir until
cream cheese completely incorporated.
5. Add sour cream and stir well. Season with pepper and salt.
6. Serve and enjoy.
Calories 370
Fat 21.6 g
Carbohydrates 4.5 g
Sugar 0.9 g
Protein 38 g
Cholesterol 136 mg
Mexican Beef
Serve: 6
Ingredients:
2 lbs chuck roast

2 tsp garlic powder
2 tsp onion powder
1 tsp chili powder
1 tsp ground cumin
1 onion, diced
1 lime juice
15 oz can fire-roasted tomatoes
1 cup beef broth
Pepper
Salt
Directions:
1. Season chuck roast with pepper and salt. Add chuck roast in the
slow cooker along with the remaining ingredients.
3. Shred the meat using a fork.
Calories 368
Fat 13 g
Carbohydrates 7.7 g
Sugar 3.3 g
Protein 51.9 g
Cholesterol 153 mg
Easy Beef Stroganoff
Serve: 4
Ingredients:
1 lb beef stew meat

1 cup beef stock
3 tbsp tomato paste
1 tsp paprika
2 bacon slices, diced
1 onion, sliced
Directions:
Calories 303
Fat 11.5 g
Carbohydrates 7.7 g
Sugar 3.7 g
Protein 41.4 g
Cholesterol 112 mg
Keto Butter Beef
Serve: 4
Ingredients:
3 lbs beef roast

1 cup of water
1 stick butter
1 jar banana pepper rings, drained and reserved 1/4 cup juice
1 tbsp Italian dressing seasoning mix
2 tbsp ranch dressing seasoning mix
Directions:
1. Add the meat into the slow cooker.

2. Pour remaining ingredients over meat and stir well.
4. Shred the meat using a fork and serve.
Calories 862
Fat 44.1 g
Carbohydrates 6.3 g
Sugar 2.5 g
Protein 103.4 g
Cholesterol 365 mg
Juicy Pork Tenderloin
Serve: 8
Ingredients:
3 lbs pork tenderloin

2 tbsp olive oil
1 lemon juice
4 garlic clove, chopped
Pepper
Salt
Directions:
1. Add pork into the slow cooker.

2. Add olive oil, lemon juice, garlic, pepper, and salt over pork.
4. Slice and serve.
Calories 277
Fat 9.5 g
Carbohydrates 0.6 g
Sugar 0.1 g
Protein 44.7 g
Cholesterol 124 mg
Easy Ranch Pork Chops
Serve: 6
Ingredients:
6 pork chops, boneless

1 oz ranch seasoning
2 tbsp olive oil
1 tsp dried parsley
Directions:

2. Line baking sheet with parchment paper and set aside.
3. Mix together oil, dried parsley, and ranch seasoning and rub over
pork chops.
4. Place pork chops on a prepared baking sheet and bake for 35
minutes.
5. Serve and enjoy.
Calories 311
Fat 24.6 g
Carbohydrates 0 g
Sugar 0 g
Protein 18 g
Cholesterol 69 mg
Meatballs
Serve: 4
Ingredients:
1 lb ground pork
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp coriander
1/2 tsp dried thyme
Pepper
Salt
Directions:

2. Add all ingredients into the large bowl and mix until well
combined.
3. Make small balls from the meat mixture and place them on a
baking sheet and bake for 15 minutes.
4. Serve and enjoy.
Calories 170
Fat 4.1 g
Carbohydrates 1.5 g
Sugar 0.4 g
Protein 30 g
Cholesterol 83 mg
Lemon Pepper Pork Chops
Serve: 4
Ingredients:

1 tsp lemon pepper seasoning
Salt
Directions:

2. Season pork chops with lemon pepper seasoning, and salt and
place in air fryer basket and cook for 15 minutes.
3. Serve and enjoy.
Calories 257
Fat 19.9 g
Carbohydrates 0.3 g
Sugar 0 g
Protein 18 g
Cholesterol 69 mg
Crispy Crusted Pork Chops
Serve: 2
Ingredients:
2 pork chops, bone-in

1 tbsp olive oil
1 cup pork rinds, crushed
1/2 tsp paprika
1/2 tsp parsley
Directions:

2. In a large bowl, mix together pork rinds, garlic powder, onion
powder, parsley, and paprika.
3. Brush pork chops with oil and coat with pork rind mixture and
place into the air fryer basket.
4. Cook pork chops for 10 minutes. Turn pork chops and air fry for
5 minutes more.
5. Serve and enjoy.
Calories 413
Fat 32.7 g
Carbohydrates 1.3 g
Sugar 0.4 g
Protein 28.5 g
Cholesterol 92 mg
Meatballs
Serve: 4
Ingredients:
1 lb ground lamb
1 tsp onion powder
1 tsp ground cumin
Pepper
Salt
Directions:

combined.
3. Make small balls from meat mixture and place on a parchment-
lined baking sheet.
5. Serve and enjoy.
Calories 218
Fat 8.5 g
Carbohydrates 1.4 g
Sugar 0.2 g
Protein 32.1 g
Cholesterol 102 mg
Cheesy Burger Patties
Serve: 6
Ingredients:
2 lbs ground beef

1 cup mozzarella cheese, grated
1 tsp onion powder
1 tsp garlic powder
Pepper
Salt
Directions:

combined.
3. Make patties from meat mixture and place on a parchment-lined
baking sheet.
5. Serve and enjoy.
Calories 297
Fat 10.3 g
Carbohydrates 0.8 g
Sugar 0.3 g
Protein 47.3 g
Cholesterol 138 mg
Beef & Broccoli
Serve: 2
Ingredients:
1/2 lb beef stew meat, cut into pieces

1 tbsp vinegar
1 tbsp olive oil
1/2 cup broccoli florets
1 onion, sliced
Pepper
Salt
Directions:

2. Add meat and remaining ingredients into the large bowl and toss
well and spread on a baking sheet.
4. Serve and enjoy.
Calories 304
Fat 14.2 g
Carbohydrates 7.3 g
Sugar 2.8 g
Protein 35.8 g
Cholesterol 101 mg
Meatballs
Serve: 4
Ingredients:

4 oz ground lamb meat
1/2 tbsp lemon zest
1 tbsp oregano, chopped
Pepper
Salt
Directions:

2. Line cooking tray with parchment paper and set aside.
lined baking sheet.
6. Serve and enjoy.
Calories 77
Fat 5 g
Carbohydrates 1 g
Sugar 0.2 g
Protein 6.8 g
Cholesterol 61 mg
Meatloaf
Serve: 4
Ingredients:

3 tbsp almond flour
1 lb ground pork
1 onion, chopped
1 tbsp thyme, chopped
Pepper
Salt
Directions:

2. Grease loaf pan and set aside.
combined.
4. Pour meat mixture into the prepared loaf pan and bake for 20
minutes.
5. Serve and enjoy.
Calories 311
Fat 15.7 g
Carbohydrates 7.7 g
Sugar 2.1 g
Protein 36 g
Cholesterol 124 mg
Beef Fajitas
Serve: 4
Ingredients:
1 lb beef flank steak, sliced

1/2 tbsp chili powder
3 tbsp olive oil
2 bell peppers, sliced
1 tsp garlic powder
1 tsp paprika
1 1/2 tsp cumin
Pepper
Salt
Directions:
1. In a mixing bowl, toss sliced steak with remaining ingredients.

2. Add half meat mixture into the air fryer basket and cook at 390 F
for 8 minutes. Stir the mixture after 3 minutes.
3. Cook remaining half mixture.
4. Serve and enjoy.
Calories 330
Fat 18.1 g
Carbohydrates 6.2 g
Sugar 3.3 g
Protein 35.5 g
Cholesterol 101 mg
Easy & Tasty Steak
Serve: 2
Ingredients:
12 oz steaks
1 tsp olive oil
Pepper
Salt
Directions:
1. Coat steaks with oil and season with garlic powder, onion
powder, pepper, and salt.
2. Place steaks into the air fryer basket and air fry at 400 F for 18
minutes. Stir halfway through.
3. Serve and enjoy.
Calories 362
Fat 10.9 g
Carbohydrates 0.8 g
Sugar 0.3 g
Protein 61.6 g
Cholesterol 153 mg
Meatballs
Serve: 6
Ingredients:
2 lbs ground beef

3 oz parmesan cheese, shredded
2 oz pork rind, crushed
Pepper
Salt
Directions:
1. Add all ingredients into the bowl and mix until well combined.
2. Make small balls from meat mixture and place into the air fryer
basket and air fry at 350 F for 8 minutes.
3. Turn meatballs and cook for 4 minutes more.
4. Serve and enjoy.
Calories 401
Fat 17.3 g
Carbohydrates 0.6 g
Sugar 0.1 g
Protein 58.4 g
Cholesterol 213 mg
Simple Steak with Mushrooms
Serve: 4
Ingredients:
1 lb steaks, cut into 1-inch cubes

2 tbsp olive oil
8 oz mushrooms, halved
1 tsp Worcestershire sauce
Pepper
Salt
Directions:
1. Add steak cubes and remaining ingredients into the bowl and toss
well.
2. Transfer meat mixture into the air fryer basket and air fry at 400
F for 18 minutes. Stir halfway through.
3. Serve and enjoy.
Calories 300
Fat 12.8 g
Carbohydrates 2.4 g
Sugar 1.3 g
Protein 42.8 g
Cholesterol 102 mg
Beef Kebabs
Serve: 4
Ingredients:
1 lb beef chuck ribs, cut into 1-inch pieces

2 tbsp soy sauce
1/3 cup sour cream
1/2 onion, cut into 1-inch pieces
1 bell pepper, cut into 1-inch pieces
Directions:
1. Add meat, soy sauce, and sour cream into the bowl and mix well.
Cover and place in the refrigerator overnight.
2. Thread marinated meat, onion, and bell peppers pieces onto the
soaked wooden skewers.
3. Place skewers into the air fryer basket and air fry at 400 F for 10
minutes. Turn halfway through.
4. Serve and enjoy.
Calories 371
Fat 30.2 g
Carbohydrates 5 g
Sugar 2.3 g
Protein 20.6 g
Cholesterol 84 mg
Simple Sirloin Steak
Serve: 2
Ingredients:
1 lb sirloin steaks
1 tsp olive oil
Pepper
Salt
Directions:
1. Brush steak with oil and season with pepper and salt.
2. Place steak into the air fryer basket and air fry at 400 F for 14
minutes. Turn steak halfway through.
3. Serve and enjoy.
Calories 441
Fat 16.5 g
Carbohydrates 0 g
Sugar 0 g
Protein 68.8 g
Cholesterol 203 mg
Burger Patties
Serve: 4
Ingredients:
1 lb ground beef
2 tsp dried parsley
1/8 tsp dried dill
1/2 tsp paprika
1/2 tsp dried dill
Pepper
Salt
Directions:
combined.
2. Make four even shape patties from meat mixture and place into
the air fryer basket and cook at 350 F for 12 minutes. Turn patties
halfway through.
3. Serve and enjoy.
Calories 214
Fat 7.1 g
Carbohydrates 0.7 g
Sugar 0.2 g
Protein 34.6 g
Cholesterol 101 mg
Rosemary Beef Tips
Serve: 4
Ingredients:
1 lb rib-eye steak, cut into 1-inch cubes

1 tsp paprika
2 tsp onion powder
1 tsp garlic powder
2 tbsp coconut aminos
2 tsp rosemary, crushed
Pepper
Salt
Directions:
1. Add meat and remaining ingredients into the bowl and mix well
and let it marinate for 5 minutes.
2. Add the meat into the air fryer basket and air fry at 380 F for 12
3. Serve and enjoy.
Calories 355
Fat 24.5 g
Carbohydrates 3.7 g
Sugar 0.7 g
Protein 28.7 g
Cholesterol 95 mg
Montreal Steak Tips
Serve: 3
Ingredients:
1 lb steak, cut into cubes

1 tsp olive oil
1 tsp Montreal steak seasoning
Pepper
Salt
Directions:
1. In a bowl, add steak cubes and remaining ingredients and toss

well.
2. Add marinated steak cubes into the air fryer basket and cook at
400 F for 5 minutes.
3. Serve and enjoy.
Calories 317
Fat 9.1 g
Carbohydrates 0 g
Sugar 0 g
Protein 54.6 g
Cholesterol 136 mg
Delicious Beef Kebabs
Serve: 4
Ingredients:
1 lb ground beef
1/2 cup onion, minced
1/4 tsp ground cinnamon
1/4 tsp ground cardamom
1/2 tsp cayenne
1/2 tsp turmeric
1 tbsp ginger garlic paste
1/4 cup cilantro, chopped
1 tsp salt
Directions:
1. Add meat and remaining ingredients into the large bowl and mix
until well combined.
2. Make kebabs into sausage shapes and place them into the air
fryer basket and air fry at 350 F for 15 minutes. Turn kebabs
halfway through.
3. Serve and enjoy.
Calories 225
Fat 7.4 g
Carbohydrates 2.6 g
Sugar 0.7 g
Protein 34.9 g
Cholesterol 101 mg
Meatballs
Serve: 4
Ingredients:

1 lb ground beef
Pepper
Salt
Directions:
1. Add ground beef and remaining ingredients into the large bowl
and mix until well combined.
2. Make small meatballs from meat mixture and place it into the air
fryer basket and cook at 400 F for 10 minutes.
3. Serve and enjoy.
Calories 299
Fat 13.4 g
Carbohydrates 2.4 g
Sugar 0.5 g
Protein 40.1 g
Cholesterol 159 mg
Simple Spice Pork Chops
Serve: 4
Ingredients:
8 oz pork chops, boneless

1 tsp onion powder
1 tsp paprika
1 tsp olive oil
Pepper
Salt
Directions:
1. Brush pork chops with oil.

2. Mix together remaining ingredients and rub over pork chops.
3. Place pork chops into the air fryer basket and cook at 380 F for
12 minutes. Turn pork chops halfway through.
4. Serve and enjoy.
Calories 195
Fat 15.3 g
Carbohydrates 0.8 g
Sugar 0.3 g
Protein 12.9 g
Cholesterol 49 mg
Beef Stew
Serve: 8
Ingredients:
15 oz beef, cut into pieces

3 tbsp olive oil
14 oz frozen okra, cut into pieces
2 tomatoes, chopped
4 cups of water
4 oz tomato paste
Directions:
1. Heat oil in a saucepan over medium-high heat.

2. Add onion, garlic, and cilantro and sauté for a minute. Add okra
and stir well and cook for 10 minutes.
3. Add tomatoes, tomato paste, and water into the pan and stir well.
4. Add meat and stir everything well. Turn heat to low and simmer
for 15 minutes.
5. Serve and enjoy.
Calories 186
Fat 8.8 g
Carbohydrates 8.8 g
Sugar 3.7 g
Protein 18.2 g
Cholesterol 48 mg
Flank Steak
Serve: 6
Ingredients:
1 1/2 lbs flank steak

1 1/2 tsp chili powder
15 oz salsa
1/4 tsp pepper
1 onion, chopped
1/2 tsp salt
Directions:
1. Add all ingredients into the large zip-lock bag and mix well.
2. Place a zip-lock bag into the refrigerator overnight.
3. Add marinated steak into the crockpot.
5. Slice and serve.
Calories 264
Fat 9.8 g
Sugar 5 g
Protein 33.4 g
Cholesterol 62 mg
Easy Steak Fajitas
Serve: 6
Ingredients:
2 lbs beef, sliced

2 tbsp fajita seasoning
20 oz salsa
1 onion, sliced
Directions:
1. Add salsa into the crockpot.

2. Add meat, bell peppers, onion, and fajita seasoning to the slow
cooker. Stir well.
4. Serve and enjoy.
Calories 337
Fat 9.7 g
Sugar 5.7 g
Protein 47.9 g
Cholesterol 135 mg
Curried Pork Chops
Serve: 8
Ingredients:
2 lbs pork chops

1 tbsp dried rosemary
1/4 cup olive oil
1 tbsp ground cumin
1 tbsp fresh chives, chopped
1 tbsp curry powder
1 tbsp dried thyme
1 tbsp fennel seeds
1 tsp salt
Directions:
1. In a small bowl, mix cumin, rosemary, 2 tbsp oil, fennel seeds,

chives, curry powder, thyme, and salt and rub over pork chops.
2. Place pork chops into the crockpot.
3. Pour remaining olive oil over pork chops.
5. Serve and enjoy.
Calories 427
Fat 35 g
Carbohydrates 1.7 g
Sugar 0.1 g
Protein 25.9 g
Cholesterol 98 mg
Salsa Pork Chops
Serve: 8
Ingredients:
8 pork chops, bone-in

1/2 cup salsa
3 tbsp olive oil
1 tsp garlic powder
1/4 cup fresh lime juice
Pepper
Salt
Directions:

2. Add pork chops in a pan and cook until browned from both sides.
3. Place pork chops into the crockpot.
4. Pour remaining ingredients over pork chops.
6. Serve and enjoy.
Calories 307
Fat 25.2 g
Carbohydrates 1.5 g
Sugar 0.6 g
Protein 18.3 g
Cholesterol 1.5 mg
Lemon Pepper Pork Tenderloin
Preparation Time: 10 minute
Serve: 6
Ingredients:
2 lbs pork tenderloin

1 tsp fresh parsley, minced
1 tsp fresh lemon juice
2 tbsp olive oil
1/2 tsp kosher salt
Directions:
1. Add all ingredients except pork tenderloin into the zip-lock bag
and mix well.
2. Add pork tenderloin zip-lock bag. Seal bag and place in the
refrigerator overnight.
3. Preheat a grill to medium-high heat.
4. Place pork tenderloin on hot grill and cook for 15-20 minutes.
5. Slice and serve.
Calories 257
Fat 10 g
Carbohydrates 0.2 g
Sugar 0 g
Protein 39.6 g
Cholesterol 110 mg
Grilled Lamb Chops
Serve: 6
Ingredients:
6 lamb chops
1/2 tsp Pepper
2 tbsp olive oil
2 tbsp fresh mint, chopped
1/2 tsp kosher salt
Directions:
1. Preheat a grill to high heat.

2. Brush lamb chops with oil and season with pepper and salt.
3. Place lamb chops on grill, cover, and cook for 5 minutes.
4. Flip lamb chops and cook for 3 minutes.
5. Garnish with mint. Serve.
Calories 301
Fat 19.7 g
Carbohydrates 5 g
Sugar 0 g
Protein 25 g
Cholesterol 0 mg
Grilled Steak Kababs
Serve: 4
Ingredients:
1 lb beef sirloin, cut into 1-inch pieces

2 tsp olive oil
1 onion, cut into 1-inch pieces
1 green bell pepper, cut into 1-inch pieces
1 cup mushrooms
3 tbsp butter
Pepper
Salt
Directions:

2. Thread the beef, bell pepper, mushrooms, and onion onto the
skewers.
3. Brush meat and vegetables with olive oil and season with pepper
and salt.
4. Place skewers on hot grill and cooks for 4-5 minutes per side.
5. Melt butter in a pan over medium-low heat.
6. Add garlic and sauté for a minute.
7. Remove pan from heat and stir in parsley, pepper, and salt.
8. Brush butter mixture all over kababs.
9. Serve and enjoy.
Calories 301
Fat 19 g
Carbohydrates 5 g
Sugar 0 g
Protein 25 g
Cholesterol 0 mg
Lamb Chops
Serve: 6
Ingredients:
12 lamb chops, trim excess fat

For rub:
1 tbsp chili powder
1 tbsp turmeric powder
1 tsp kosher salt
Directions:
1. Heat the grill to medium-high heat.

2. In a small bowl, mix together ground coriander, chili powder,
turmeric, and salt and rub all over lamb chops.
3. Place lamb chops on hot grill and cook for 3-5 minutes on each
side or until cooked.
4. Serve and enjoy.
Calories 648
Fat 52 g
Carbohydrates 1.4 g
Sugar 0.1 g
Protein 38 g
Cholesterol 160 mg
Lamb Kebabs
Serve: 6
Ingredients:
1 1/2 lbs Lamb, cut into 2-inch pieces

5 tbsp olive oil
1 1/2 tbsp fresh parsley, chopped
1 1/2 tbsp fresh mint leaves, chopped
1 1/2 tbsp fresh rosemary, chopped
1/8 tsp crushed red pepper flakes
1 lemon zest, grated
1 1/2 tsp black pepper
1 tsp kosher salt
Directions:
1. Add lamb chunks and remaining ingredients into the zip-lock bag
and mix well.
2. Seal bag and place in the refrigerator overnight.
4. Thread marinated lamb chunks onto the skewers.
5. Place skewers onto the hot grill and cook for 8-10 minutes, turn
skewers twice during cooking.
6. Serve and enjoy.
Calories 321
Fat 20.2 g
Carbohydrates 2.1 g
Sugar 0.1 g
Protein 32.2 g
Cholesterol 102 mg
Meatballs
Serve: 6
Ingredients:
1 egg
1/2 lb ground beef
1/2 lb ground pork
14 oz can tomatoes, crushed
1/4 tsp pepper
1/2 tsp salt
Directions:
1. In a bowl, mix together beef, pork, egg, parsley, garlic, pepper,

and salt until well combined.
2. Make small balls from the meat mixture.
3. Arrange meatballs into the slow cooker.
4. Pour crushed tomatoes, basil, pepper, and salt over meatballs.
6. Serve and enjoy.
Calories 150
Fat 4.4 g
Carbohydrates 3.8 g
Sugar 2.3 g
Protein 23 g
Cholesterol 89 mg
Lamb Patties
Serve: 4
Ingredients:
1 lb ground lamb
1 tsp ground cumin
1/4 tsp pepper
1/2 tsp ground allspice
1 tsp ground cinnamon
1 tsp kosher salt
Directions:

combined.
3. Make small balls from meat mixture and place on a baking sheet
and lightly flatten the meatballs with back on spoon.
5. Serve and enjoy.
Calories 223
Fat 8.5 g
Carbohydrates 2.6 g
Sugar 0.4 g
Protein 32.3 g
Cholesterol 102 mg
Herb Beef Patties
Serve: 5
Ingredients:
1 lb ground beef
3 tbsp almond flour
1 small onion, grated
1 tsp dry oregano
1 tsp dry mint
Pepper
Salt
Directions:
1. Add all ingredients into the bowl and mix until combined.
2. Make small patties from the meat mixture.
3. Heat grill pan over medium-high heat.
4. Place patties in a hot pan and cook for 4-5 minutes on each side.
5. Serve and enjoy.
Calories 284
Fat 15 g
Carbohydrates 5.3 g
Sugar 1.3 g
Protein 32.5 g
Cholesterol 114 mg
Lamb Roast
Serve: 8
Ingredients:
4 lbs lamb roast, boneless

1/2 tsp thyme
1 tsp oregano
3 garlic cloves, cut into slivers
1/2 tsp marjoram
1/4 tsp pepper
2 tsp salt
Directions:
1. Using a sharp knife make small cuts all over the meat then insert
garlic slivers into the cuts.
2. In a small bowl, mix together marjoram, thyme, oregano, pepper,
and salt and rub all over lamb roast.
3. Place lamb roast into the slow cooker.
5. Serve and enjoy.
Calories 605
Fat 48.2 g
Carbohydrates 0.7 g
Sugar 0 g
Protein 38.3 g
Cholesterol 161 mg
Italian Pork Roast
Serve: 8
Ingredients:
2 lbs lean pork roast, boneless

1 tsp dried oregano
1 tsp dried basil
1 tsp garlic powder
1 tbsp parsley
Pepper
Salt
Directions:
1. Add the meat into the slow cooker.

2. Mix together tomatoes, oregano, basil, garlic powder, parsley,
cheese, pepper, and salt and pour over meat.
4. Serve and enjoy.
Calories 239
Fat 8.5 g
Carbohydrates 5.7 g
Sugar 3.5 g
Protein 33.9 g
Cholesterol 94 mg
Meatballs
Serve: 4
Ingredients:
1 lb ground lamb
3 tbsp olive oil
1 tsp ground cumin
1/4 tsp pepper
1 tsp kosher salt
Directions:

paper.
2. Add all ingredients except oil into the mixing bowl and mix until
well combined.
3. Make small meatballs from meat mixture and place them on a
prepared baking sheet.
4. Drizzle oil over meatballs and bake for 20 minutes.
5. Serve and enjoy.
Calories 325
Fat 20.2 g
Carbohydrates 1.7 g
Sugar 0.2 g
Protein 33.6 g
Cholesterol 124 mg
Beef Kofta
Serve: 8
Ingredients:
2 lbs ground beef

1 onion, minced
2 tsp cumin
1 cup fresh parsley, chopped
1/4 tsp pepper
1 tsp salt
Directions:
1. Add all ingredients into the mixing bowl and mix until just
combined.
2. Shape meat mixture into the kabab shapes and cook in a hot pan
for 4-6 minutes on each side.
3. Serve and enjoy.
Calories 223
Fat 7.3 g
Carbohydrates 2.5 g
Sugar 0.7 g
Protein 35 g
Cholesterol 101 mg
Classic Pork Cacciatore
Serve: 6
Ingredients:
1 1/2 lbs pork chops

1 cup beef broth
1 tsp dried oregano
2 tbsp olive oil
3 tbsp tomato paste
1 small onion, diced
1/4 tsp pepper
1/2 tsp salt
Directions:

2. Add pork chops in the pan and cook until brown on both sides.
3. Transfer pork chops into the crockpot.
4. Pour remaining ingredients over the pork chops.
6. Serve and enjoy.
Calories 441
Fat 33.2 g
Carbohydrates 7.3 g
Sugar 4.3 g
Protein 28.2 g
Cholesterol 98 mg
Greek Pork Chops
Serve: 8
Ingredients:

4 tsp dried oregano
2 tbsp Worcestershire sauce
1/4 cup olive oil
1 tsp ground mustard
2 tsp garlic powder
2 tsp onion powder
Pepper
Salt
Directions:
1. Whisk together oil, garlic powder, onion powder, oregano,

Worcestershire sauce, lemon juice, mustard, pepper, and salt.
2. Place pork chops in a baking dish then pour marinade over pork
chops and coat well. Place in the freezer overnight.
3. Preheat the grill. Arrange marinated pork chops on hot grill and
cook for 3 minutes on each side.
4. Serve and enjoy.
Calories 324
Fat 26.5 g
Carbohydrates 2.5 g
Sugar 1.3 g
Protein 18.4 g
Cholesterol 69 mg
Tasty Pork Kabobs
Serve: 2
Ingredients:
1 lb pork tenderloin, cut into 1-inch pieces

1/2 tsp paprika
1/2 tsp oregano
1 tbsp Italian seasoning
1 onion, cut into 1-inch pieces
2 tbsp olive oil
Pepper
Salt
Directions:
1. In a bowl, add all ingredients and mix well and place in the
refrigerator for overnight.
2. Heat grill over medium-high heat.
3. Thread marinated pork pieces and onion pieces onto the skewers
and grill for 15 minutes. Turn skewers after every 3-4 minutes.
4. Serve and enjoy.
Calories 493
Fat 24.2 g
Carbohydrates 7 g
Sugar 3.2 g
Protein 60.2 g
Cholesterol 170 mg
Rosemary Dijon Pork Chops
Serve: 4
Ingredients:

2 tbsp olive oil
1/4 cup Dijon mustard
1/4 cup coconut aminos
1/2 tsp salt
Directions:
1. In a bowl, mix together rosemary, coconut aminos, olive oil,

Dijon mustard, and salt.
2. Add pork chops to the bowl and coat well.
3. Cover and place in the refrigerator for 1 hour.
4. Heat grill over medium-high heat.
5. Place marinated pork chops onto the hot grill and cook for 5
minutes on each side.
6. Serve and enjoy.
Calories 347
Fat 27.8 g
Carbohydrates 4.9 g
Sugar 0.1 g
Protein 18.7 g
Cholesterol 69 mg
Meatloaf
Serve: 6
Ingredients:
2 lbs ground beef

1/2 cup sunflower seed flour
1/2 cup salsa, low-fodmap
2 tbsp olive oil
1 tsp oregano
1 tsp paprika
1 tsp cumin
1 red bell pepper, diced
1/2 tsp salt
Directions:
1. Preheat the oven to 375 F. Grease loaf pan and set aside.
2. Add meat in a bowl.
3. Cook bell pepper in olive oil over medium heat, about 5 minutes.
4. Transfer bell pepper in meat bowl.
5. Add remaining ingredients to the meat mixture and mix until just
combined.
6. Transfer meat mixture into the loaf pan and bake for 50-55
minutes.
7. Slice and serve.
Calories 377
Fat 15.9 g
Carbohydrates 5.8 g
Sugar 2 g
Protein 51.1 g
Cholesterol 190 mg
Pork Roast
Serve: 6
Ingredients:
3 lbs pork shoulder roast, boneless and cut into 4 pieces

1 tbsp fresh oregano
2/3 cup grapefruit juice
1/2 tbsp cumin
Pepper
Salt
Directions:
1. Season meat with pepper and salt and place into the crockpot.
2. Add cumin, oregano, and grapefruit juice into the blender and
blend until smooth.
3. Pour blended mixture over meat and stir well.
5. Remove meat from crockpot and shred using a fork.
6. Return shredded meat into the crockpot and stir well.
7. Serve and enjoy.
Calories 594
Fat 46.4 g
Carbohydrates 2.8 g
Sugar 1.8 g
Protein 38.5 g
Cholesterol 161 mg
Simple Pork Carnitas
Serve: 8
Ingredients:
3 lbs pork roast

1 fresh lime juice
2 tbsp olive oil
Directions:
1. Place pork roast in crockpot.

3. Remove meat from crockpot and shred using the fork.
4. Heat oil in a large pan over medium-high heat.
5. Add shredded meat to the pan and cook for 2-3 minutes.
6. Remove from heat. Add lime juice and stir well.
7. Garnish with cilantro and serve.
Calories 384
Fat 19.5 g
Carbohydrates 0.5 g
Sugar 0.1 g
Protein 48.5 g
Cholesterol 146 mg
Tasty Burger Patties
Serve: 6
Ingredients:
1 lb ground lamb
1 lb ground beef
1 tbsp dried thyme
1 tsp cumin
2 tbsp olive oil
1 tsp dried rosemary
1 tsp pepper
1 1/2 tsp salt
Directions:
combined.
2. Make six even shape patties from the meat mixture.
3. Grill patties over medium heat for 5 minutes on each side.
4. Serve and enjoy.
Calories 330
Fat 15.2 g
Carbohydrates 1.9 g
Sugar 0.2 g
Protein 44.5 g
Cholesterol 136 mg
Italian Shredded Beef
Serve: 8
Ingredients:
2 lbs beef chuck roast, cut into chunks

14.5 oz can fire-roasted tomatoes
1 cup bell pepper, chopped
1 cup carrots, chopped
1/2 tbsp dried red pepper
1 cup onion, chopped
1 tsp salt
Directions:
1. Add all ingredients into the instant pot and stir well.
2. Seal pot and cook on high pressure for 20 minutes.
3. Once done, then release pressure using the quick-release method.
Open the lid.
4. Shred the meat using a fork.
5. Serve and enjoy.
Calories 446
Fat 32.1 g
Carbohydrates 6.3 g
Sugar 3.1 g
Protein 30.5 g
Cholesterol 118 mg
Meatballs
Serve: 6
Ingredients:

2 lbs lean ground beef
2 tsp coriander
1 small onion, grated
1/4 cup fresh parsley, minced
1/2 tsp allspice
1 tsp oregano
1 tsp cinnamon
2 tsp cumin
1 tsp paprika
1/4 tsp pepper
1/2 tsp salt
Directions:

combined.
3. Make small balls from the meat mixture and place them on the
baking sheet.
5. Serve and enjoy.
Calories 291
Fat 15.7 g
Carbohydrates 2.7 g
Sugar 0.7 g
Protein 32.2 g
Cholesterol 128 mg
Rosemary Pork Chops
Serve: 4
Ingredients:

1 tsp dried rosemary, crushed
1/4 tsp pepper
1/4 tsp sea salt
Directions:

paper.
2. Season pork chops with pepper and salt.
3. Combine together garlic and rosemary and rub all over pork
chops.
4. Place pork chops on the baking sheet.
5. Roast pork chops for 10 minutes.
6. Turn oven temperature to 350 F and roast for 25 minutes.
7. Serve and enjoy.
Calories 261
Fat 19.9 g
Carbohydrates 1 g
Sugar 0 g
Protein 18.1 g
Cholesterol 69 mg
Minced Pork
Serve: 4
Ingredients:
14 oz minced pork
1/4 cup green bell pepper, chopped
2 tbsp water
3/4 cup ketchup, sugar-free
1/2 onion, chopped
1/2 tbsp olive oil
Pepper
Salt
Directions:

2. Add chopped bell pepper and onion in the pan and cook until
softened.
3. Add pork, pepper, and salt in a pan and cook until browned.
4. Add water and ketchup and mix well. Bring to boil.
5. Serve and enjoy.
Calories 210
Fat 5.3 g
Sugar 7 g
Protein 26.2 g
Cholesterol 72 mg
Meatloaf
Serve: 4
Ingredients:
2 eggs
1 1/2 lbs ground beef
1 1/2 tsp ground mustard
4 oz tomato sauce, sugar-free
1/3 tsp ground pepper
1/2 cup pork rinds, crushed
Directions:

2. In a mixing bowl, add all ingredients and mix well until
combined.
3. Spray loaf pan with cooking spray. Add beef mixture into the
loaf pan.
5. Cut into the slices and serve.
Calories 406
Fat 14 g
Carbohydrates 9.3 g
Sugar 4.9 g
Protein 56.3 g
Cholesterol 236 mg
Meatloaf
Serve: 8
Ingredients:
2 eggs
2 lbs ground beef
1/2 cup marinara sauce, without sugar
1 cup cottage cheese
1 lb mozzarella cheese, cut into cubes
1/4 cup basil pesto
1 tsp salt
Directions:

2. A grease casserole dish with butter and set aside.
combined.
4. Transfer bowl mixture to the prepared dish and bake for 40
minutes.
5. Serve and enjoy.
Calories 299
Fat 11.5 g
Carbohydrates 3.8 g
Sugar 1.7 g
Protein 43 g
Cholesterol 124 mg
Cabbage Skillet
Serve: 4
Ingredients:
1 lb ground beef
2 cups cabbage, shredded
1/2 cup salsa
2 tsp chili powder
Pepper
Salt
Directions:
1. Heat pan over medium heat.

2. Add ground beef in a pan and cook until brown. Drain excess fat.
3. Add cabbage, seasoning, and salsa to the pan and bring to boil.
4. Cover pan and turn heat to medium and cook for 10 minutes.
5. Remove pan from heat and mix in cheddar cheese until melted.
6. Serve and enjoy.
Calories 318
Fat 14.4 g
Carbohydrates 5.1 g
Sugar 2.3 g
Protein 40.8 g
Cholesterol 124 mg
Smoked Tenderloin
Serve: 6
Ingredients:
2 pork tenderloin
For rub:
1 tbsp onion powder
1/2 tbsp salt
Directions:

2. In a small bowl, combine together all rub ingredients.
3. Coat pork tenderloin with the rub.
4. Heat oven-safe pan over medium-high heat.
5. Spray pan with cooking spray. Sear pork on all sides until lightly
golden brown.
6. Place pan into the oven and roast for about 25-30 minutes.
7. Slice and serve.
Calories 171
Fat 4.1 g
Carbohydrates 2.6 g
Sugar 0.9 g
Protein 29.6 g
Cholesterol 81 mg
Apple Cider Pork Chops
Serve: 8
Ingredients:
2 1/2 lbs pork chops

1 medium onion, sliced
1/2 cup olive oil
1 1/4 cup apple cider vinegar
Directions:

2. Add pork chops and cook until brown.
3. Once all pork chops are browned then add onion and vinegar and
mix well.
4. Cover pan and cook for 45 minutes.
5. Serve and enjoy.
Calories 575
Fat 47.8 g
Carbohydrates 1.6 g
Sugar 0.7 g
Protein 32 g
Cholesterol 122 mg
Italian Beef Chuck Roast
Serve: 8
Ingredients:
3 1/2 lbs beef chuck roast, cut into cubes

1/2 tsp dried thyme
5 carrots, peeled and diced
1 onion, diced
2 tbsp olive oil
1 tsp pepper
1 tsp salt
Directions:
1. Season meat with spices and set aside.

2. Add oil into the instant pot and set the pot on sauté mode.
3. Add onion and sauté for 5 minutes.
4. Add remaining ingredients and stir well.
5. Seal pot and cook on high for 40 minutes.
6. Release pressure using the quick-release method. Open the lid.
Calories 788
Fat 59.6 g
Carbohydrates 5.8 g
Sugar 2.8 g
Protein 53.7 g
Cholesterol 206 mg
Rosemary Lamb Roast
Serve: 6
Ingredients:
4 lbs lamb leg

1 fresh lemon juice
1 tbsp olive oil
4 tbsp rosemary
Pepper
Salt
Directions:
1. Make deep incisions all over the meat.

2. Push rosemary and garlic into the incisions and drizzle with oil.
Season with pepper and salt.
3. Place lamb leg into the slow cooker.
4. Pour lemon juice over the lamb leg.
5. Cook lamb on high for 4 hours.
6. Slice and serve.
Calories 576
Fat 22.9 g
Carbohydrates 2.2 g
Sugar 0.2 g
Protein 85.5 g
Cholesterol 263 mg
Spicy Pepper Beef
Serve: 6
Ingredients:
2 lbs beef chuck, sliced

1 cup chicken broth
1 small onion, sliced
2 cups bell pepper, chopped
1 tsp sriracha sauce
1/3 cup parsley, chopped
1 tsp black pepper
2 tsp salt
Directions:
1. Place meat on the bottom of the Crockpot and top with onion and
bell pepper. Season with garlic, pepper, and salt.
2. Mix broth and sriracha together and pour into the Crockpot.
Calories 314
Fat 10.4 g
Carbohydrates 5.1 g
Sugar 2.7 g
Protein 47.4 g
Cholesterol 136 mg
Greek Beef Roast
Serve: 8
Ingredients:
2 1/2 lbs beef round roast

1/2 cup red wine
1/2 tsp marjoram
1/2 tsp thyme
1 tsp basil
1 tsp kosher salt
Directions:
1. In a small bowl, mix together all spices and rub all over beef
roast.
2. Place roast in the slow cooker and top with onion.
3. Pour broth and red wine into the slow cooker.
5. Shred meat using a fork and stir well.
6. Serve and enjoy.
Calories 284
Fat 11 g
Carbohydrates 1.4 g
Sugar 0.5 g
Protein 39.3 g
Cholesterol 122 mg
Steak Bites
Serve: 4
Ingredients:
3 lbs round steak, cut into 1-inch cubes

4 tbsp butter, sliced
1 tsp garlic powder
1/2 tsp salt
Directions:
1. Place meat cubes in the slow cooker and pour broth over the
meat.
2. Sprinkle with garlic powder, onion, pepper, and salt.
3. Place butter slices on top of the meat.
5. Serve and enjoy.
Calories 845
Fat 44.4 g
Carbohydrates 1 g
Sugar 0.4 g
Protein 103.6 g
Cholesterol 320 mg
Beef Barbacoa
Serve: 8
Ingredients:
3 lbs chuck roast, trimmed and cut into 2" cubes

1 tbsp ground cumin
3 bay leaves
3 tbsp apple cider vinegar
1/4 cup lime juice
4 oz can green chilies, diced
3 chipotles in adobo, chopped
1/2 tsp ground cloves
1 tbsp onion powder
Pepper
Salt
Directions:
1. Add all ingredients into the slow cooker and stir to combine.
2. Cover and cook on low for 8 hours. Discard bay leaves.
3. Shred meat using fork and season with pepper and salt.
4. Serve and enjoy.
Calories 389
Fat 14.9 g
Carbohydrates 3.3 g
Sugar 0.4 g
Protein 57.3 g
Cholesterol 174 mg
Meatloaf
Serve: 6
Ingredients:
2 eggs
3 tbsp olive oil
2 lbs ground beef
1 1/2 cups water
1 tsp garlic salt
1/2 tsp sage
1 tsp parsley
1 tsp oregano
1 tsp thyme
1 tsp rosemary
Directions:
1. Pour water into the instant pot and place trivet in the pot. Grease
loaf pan and set aside.
combined.
3. Transfer bowl mixture into the prepared loaf pan and press down
gently.
4. Place loaf pan on top of the trivet.
5. Seal pot with lid and cook on high for 30 minutes.
6. Allow releasing pressure naturally. Open the lid.
7. Serve and enjoy.
Calories 366
Fat 18 g
Carbohydrates 0.9 g
Sugar 0.2 g
Protein 47.9 g
Cholesterol 190 mg
Chili Chuck Roast
Serve: 4
Ingredients:
2 lbs chuck roast

8 oz can green chilies, chopped
2 lemon juice
1 onion, sliced
1 tbsp oregano
1 tbsp cumin
1/2 cup water
1/2 tsp pepper
Directions:
3. Release pressure using a quick-release method than open the lid.
4. Remove meat from pot and shred the meat using a fork.
5. Return shredded meat to the pot and cook on sauté mode for 5
minutes.
6. Serve and enjoy.
Calories 532
Fat 19.7 g
Carbohydrates 8 g
Sugar 1.8 g
Protein 76.4 g
Cholesterol 229 mg
Beef Ribs
Serve: 4
Ingredients:
2 lbs beef short ribs

1/4 cup Swerve
1 tsp five-spice powder
Directions:
1. In a bowl, whisk together stock, ginger, spice powder, garlic,

swerve, and coconut aminos.
2. Place ribs into the instant pot. Pour stock mixture over the ribs.
4. Allow releasing pressure naturally then open the lid.
5. Serve and enjoy.
Calories 493
Fat 20.6 g
Carbohydrates 5.6 g
Sugar 0.2 g
Protein 65.8 g
Cholesterol 206 mg
Juicy & Tender Chuck Roast
Serve: 4
Ingredients:
2 lbs chuck roast

1 onion, sliced
2 tbsp olive oil
Pepper
Salt
Directions:
1. Add oil into the instant pot and set the pot on sauté mode. Season
meat with pepper and salt.
2. Place meat into the pot and sear from all the sides until browned.
3. Pour broth over the meat. Seal pot with lid and cook on high for
70 minutes.
5. Serve and enjoy.
Calories 580
Fat 26.5 g
Carbohydrates 3.1 g
Sugar 1.5 g
Protein 77.6 g
Cholesterol 229 mg
Lamb Curry
Serve: 4
Ingredients:
1 lb lamb shoulder, cut into cubes

1 1/2 cups chicken stock
2 tsp dried thyme
2 tbsp curry powder
2 carrot, chopped
1 onion, chopped
1 scallion, chopped
1/4 cup water
1/2 tsp salt
Directions:
1. Add meat, curry powder, and onion to the pot and cook on sauté
mode for 3-4 minutes. Add stock and stir well.
2. Add remaining ingredients to the pot and stir well.
4. Allow releasing pressure naturally then open the lid.
Calories 253
Fat 9.1 g
Carbohydrates 8.8 g
Sugar 3.2 g
Protein 33.3 g
Cholesterol 102 mg
Zucchini Lamb Curry
Serve: 4
Ingredients:
1 lb lamb, cut into cubes

1 zucchini, diced
1 cup tomatoes, diced
1 tsp ginger, grated
1 tbsp olive oil
1 1/2 tbsp curry powder
1 carrot, sliced
1 onion, diced
Directions:
1. In a bowl, mix together meat, coconut milk, garlic, and ginger.

2. Cover bowl and place in the refrigerator overnight.
3. Transfer meat into the instant pot along with the marinade.
4. Add oil, tomatoes, onion, and carrot. Stir well.
6. Allow releasing pressure naturally. Open the lid.
7. Add zucchini and cook on sauté mode for 5 minutes.
8. Serve and enjoy.
Calories 314
Fat 14.6 g
Sugar 4.7 g
Protein 33.7 g
Cholesterol 102 mg
Easy Pork Soup
Serve: 2
Ingredients:
1/2 lb ground pork

1 tbsp soy sauce
2 cup chicken stock
1 cup carrot, peeled and shredded
1 tbsp olive oil
1 1/2 cup cabbage, chopped
Pepper
Salt
Directions:
1. Add oil into the instant pot and set the pot on sauté mode.
2. Add meat to the pot and sauté for 3-4 minutes.
3. Add remaining ingredients and stir to combine.
Season soup with pepper and salt.
6. Serve and enjoy.
Calories 288
Fat 11.7 g
Sugar 6.7 g
Protein 32.4 g
Cholesterol 83 mg
Herb Pork Chops
Serve: 4
Ingredients:

1/4 tsp pepper
1 tsp dried rosemary, crushed
1/4 tsp salt
Directions:

2. Spray a baking tray with cooking spray and set aside.
3. Season pork chops with pepper and salt and set aside.
4. In a small bowl, mix together garlic and rosemary and rub over
pork chops.
5. Place pork chops on the baking sheet and roast in preheated oven
for 10 minutes.
6. Turn heat to 350 F and roast for 25 minutes more.
7. Serve and enjoy.
Calories 260
Fat 19.9 g
Carbohydrates 0.8 g
Sugar 0 g
Protein 18.1 g
Cholesterol 69 mg
Beef Mushroom Stew
Cooking Time: 1 hour 45 minutes
Serve: 10
Ingredients:
3 lbs beef stew meat

1/4 tsp thyme
1/4 tsp dried basil
1 tsp onion powder
1 cauliflower head, cut into florets
2 celery stalks, chopped
5 cups of water
2 cups vegetable juice
4 cups beef stock
1/2 onion, chopped
1/4 cup olive oil
1 ½ tbsp sea salt
Directions:
1. Heat oil in a large stockpot over high heat.

2. Add garlic and onion to the pot and sauté until softened. Add
meat and cook for 10 minutes.
3. Add remaining ingredients and stir well and cook over high heat
for 30 minutes.
4. Turn heat to low and simmer until meat and vegetables are
tender, about 1 hour.
5. Serve and enjoy.
Calories 329
Fat 13.9 g
Carbohydrates 5.6 g
Sugar 3.1 g
Protein 44.1 g
Cholesterol 122 mg
Tasty Ground Beef
Serve: 4
Ingredients:
1 lb ground beef
1/2 tsp stevia drops
1 tsp red pepper, crushed
1/2 tsp fresh ginger, minced
1 tbsp olive oil
3 tbsp green onion, sliced
2 1/2 tbsp soy sauce
Directions:

2. Add garlic and meat and cook until meat is brown about 6
minutes.
3. Add red pepper, ginger, soy sauce, and stevia. Mix well. Stir for
2 minutes.
4. Garnish with green onion and serve.
Calories 260
Fat 10.7 g
Carbohydrates 4 g
Sugar 1.8 g
Protein 35.5 g
Cholesterol 101 mg
Beef Chili
Serve: 6
Ingredients:
1 lb ground beef
1 large onion, chopped
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder
4 carrots, chopped
1 bell pepper, seeded and chopped
1/2 tsp salt
Directions:
1. Add meat in pan and brown over high heat.

2. Transfer brown beef into the slow cooker.
3. Add remaining ingredients into the slow cooker and mix well.
Calories 207
Fat 9.2 g
Carbohydrates 9.8 g
Sugar 4.9 g
Protein 20.9 g
Cholesterol 64 mg
Chapter 6: Fish & Seafood
Slow Cook Shrimp Scampi
Cooking Time: 1 hour 30 minutes
Serve: 4
Ingredients:
1 lb raw shrimp, peeled and deveined

2 tbsp butter
2 tbsp olive oil
1/2 cup white cooking wine
Pepper
Salt
Directions:
1. Add broth, lemon juice, parsley, garlic, butter, olive oil, wine,
pepper, and salt into the slow cooker.
2. Add shrimp and stir well.
3. Cover and cook on high for 1 hour 30 minutes.
4. Serve and enjoy.
Calories 255
Fat 14.8 g
Carbohydrates 3.1 g
Sugar 0.2 g
Protein 26.4 g
Cholesterol 254 mg
Paprika Herb Salmon
Serve: 2
Ingredients:
2 salmon fillets
1/4 tsp paprika
1 tsp herb de Provence
2 tbsp olive oil
Pepper
Salt
Directions:

2. Brush salmon fillets with oil and sprinkle with paprika, herb de
Provence, pepper, and salt.
3. Place salmon fillets in the air fryer basket and cook for 5
minutes.
4. Drizzle melted butter over salmon and serve.
Calories 413
Fat 31.1 g
Carbohydrates 0.2 g
Sugar 0 g
Protein 35.4 g
Cholesterol 94 mg
Easy Salmon Patties
Serve: 2
Ingredients:

8 oz salmon fillet, minced
Pepper
Salt
Directions:
2. Make small patties from the salmon mixture and place it into the
air fryer basket.
3. Air fry at 390 F for 7 minutes.
4. Serve and enjoy.
Calories 183
Fat 9.2 g
Carbohydrates 0.5 g
Sugar 0.3 g
Protein 24.8 g
Cholesterol 132 mg
Simple Cajun Salmon
Serve: 4
Ingredients:
4 salmon fillets
1 tsp Cajun seasoning
1/4 cup butter, melted
Directions:

2. Brush salmon fillets with butter and season with Cajun
seasoning.
3. Place salmon fillets in the air fryer basket and cook for 8
minutes.
4. Serve and enjoy.
Calories 337
Fat 22.5 g
Carbohydrates 0 g
Sugar 0 g
Protein 34.7 g
Cholesterol 109 mg
Lemon Pepper Fish Fillets
Serve: 2
Ingredients:
2 tilapia fillets
1/2 tsp lemon pepper seasoning
Salt
Directions:

2. Spray fish fillets with cooking spray. Season with onion powder,
lemon pepper seasoning, and salt.
3. Place fish fillets into the air fryer basket and cook for 10 minutes.
4. Serve and enjoy.
Calories 99
Fat 1.1 g
Carbohydrates 1.3 g
Sugar 0.4 g
Protein 21.3 g
Cholesterol 55 mg
Tasty Crab Cakes
Serve: 5
Ingredients:

18 oz can crab meat, drained
1 tsp Old bay seasoning
1 1/2 tbsp Dijon mustard
2 1/2 tbsp mayonnaise
1 1/2 tsp dried parsley
1 tbsp dried celery
Pepper
Salt
Directions:

combined.
3. Make small patties from crab mixture and place into the air fryer
basket and cook for 10 minutes.
4. Serve and enjoy.
Calories 125
Fat 5.1 g
Carbohydrates 4.2 g
Sugar 2.4 g
Protein 16.4 g
Cholesterol 127 mg
Spicy Air Fryer Shrimp
Serve: 4
Ingredients:
1 lb shrimp
1 tsp steak seasoning
2 tsp olive oil
1 tsp lemon zest, grated
Pepper
Salt
Directions:
1. Add shrimp and remaining ingredients into the mixing bowl and
toss well.
2. Spread shrimp into the air fryer basket and cook at 400 F for 6
minutes.
3. Serve and enjoy.
Calories 159
Fat 4.3 g
Carbohydrates 2.5 g
Sugar 0.1 g
Protein 26 g
Cholesterol 239 mg
Quick Cajun Shrimp
Serve: 4
Ingredients:
1 lb shrimp, deveined & peeled

3/4 tbsp Cajun seasoning
2 tbsp olive oil
Salt
Directions:
1. Add shrimp, Cajun seasoning, and oil into the bowl and toss
well.
2. Spread shrimp into the air fryer basket and air fry at 350 F for 10
minutes.
3. Serve and enjoy.
Calories 195
Fat 8.9 g
Carbohydrates 1.7 g
Sugar 0 g
Protein 25.9 g
Cholesterol 239 mg
Garlic Tomato Shrimp
Serve: 4
Ingredients:
1 lb shrimp, peeled
1 tbsp garlic, sliced
2 cups grape tomatoes
1 tbsp olive oil
Pepper
Salt
Directions:

3. Add shrimp, oil, garlic, tomatoes, pepper, and salt into the large
bowl and toss well.
4. Transfer shrimp mixture into the baking dish and bake for 25
minutes.
5. Serve and enjoy.
Calories 184
Fat 5.6 g
Carbohydrates 5.9 g
Sugar 2.4 g
Protein 26.8 g
Cholesterol 239 mg
Rosemary Garlic Shrimp
Serve: 4
Ingredients:
1 lb shrimp, peeled and deveined

1/2 tbsp fresh rosemary, chopped
1 tbsp olive oil
Pepper
Salt
Directions:

3. Add shrimp and remaining ingredients in a large bowl and toss
well.
4. Pour shrimp mixture into the baking dish and bake for 10
minutes.
5. Serve and enjoy.
Calories 167
Fat 5.5 g
Carbohydrates 2.3 g
Sugar 0 g
Protein 25.9 g
Cholesterol 239 mg
Cajun Scallops
Serve: 1
Ingredients:
4 scallops, rinsed and pat dry

1/2 tsp Cajun seasoning
Pepper
Salt
Directions:
1. Line air fryer basket with parchment paper.

2. Spray scallops with cooking spray and season with Cajun
seasoning, pepper, and salt.
3. Place scallops into the air fryer basket and cook at 400 F for 6
minutes. Turn scallops halfway through.
4. Serve and enjoy.
Calories 106
Fat 0.9 g
Carbohydrates 2.9 g
Sugar 0 g
Protein 20.2 g
Cholesterol 40 mg
White Fish Fillets
Serve: 2
Ingredients:
12 oz white fish fillets

Pepper
Salt
Directions:

2. Spray fish fillets with cooking spray and season with onion
powder, lemon pepper seasoning, garlic powder, pepper, and salt.
3. Place fish fillets into the air fryer basket and cook for 12 minutes.
4. Serve and enjoy.
Calories 298
Fat 12.8 g
Carbohydrates 1.3 g
Sugar 0.4 g
Protein 41.9 g
Cholesterol 131 mg
Delicious Crab Cakes
Serve: 4
Ingredients:
8 oz crab meat
2 tbsp mayonnaise
2 green onion, chopped
1/4 cup bell pepper, chopped
1 tsp old bay seasoning
2 tbsp almond flour
Pepper
Salt
Directions:

combined.
the air fryer basket and cook for 10 minutes.
4. Serve and enjoy.
Calories 167
Fat 10.7 g
Carbohydrates 7.1 g
Sugar 1.6 g
Protein 10.6 g
Cholesterol 32 mg
Tasty Shrimp Fajitas
Serve: 12
Ingredients:
1 lb shrimp
1 green bell pepper, diced
1 tbsp olive oil
Directions:
1. Add shrimp and remaining ingredients into the bowl and toss
well.
2. Transfer shrimp mixture into the air fryer basket and cook at 390
F for 22 minutes. Stir halfway through.
3. Serve and enjoy.
Calories 62
Fat 1.8 g
Carbohydrates 2.1 g
Sugar 0.7 g
Protein 8.8 g
Cholesterol 80 mg
Flavorful Blackened Shrimp
Serve: 4
Ingredients:

1 tsp garlic powder
1 tsp onion powder
2 tbsp olive oil
2 tsp paprika
1/4 tsp cayenne
1 tsp dried oregano
Pepper
Salt
Directions:

2. In a large bowl, toss shrimp with remaining ingredients.
3. Transfer shrimp into the air fryer basket and cook for 6 minutes.
4. Serve and enjoy.
Calories 204
Fat 9.1 g
Carbohydrates 3.6 g
Sugar 0.5 g
Protein 26.2 g
Cholesterol 239 mg
Tuna Patties
Serve: 4
Ingredients:

1 tbsp mustard
Pepper
Salt
Directions:

2. Add all ingredients into the large bowl and mix until just
combined.
the air fryer basket and cook for 6 minutes. Turn patties halfway
through.
4. Serve and enjoy.
Calories 105
Fat 3.2 g
Carbohydrates 1.5 g
Sugar 0.3 g
Protein 16.9 g
Cholesterol 58 mg
Parmesan Garlic Shrimp
Serve: 3
Ingredients:

1 tbsp olive oil
1/4 tsp oregano
1/2 tsp pepper
1/2 tsp basil
Directions:

3. Line air fryer basket with parchment paper.
4. Add shrimp into the air fryer basket and cook for 10 minutes.
5. Serve and enjoy.
Calories 254
Fat 9.1 g
Carbohydrates 4.2 g
Sugar 0.2 g
Protein 37.4 g
Cholesterol 324 mg
Tuna Chaffle
Serve: 2
Ingredients:

1 can tuna, drained
1 dill pickle, sliced
1 tbsp mayonnaise
Directions:

2. Add all ingredients in a bowl and whisk until well combined.
3. Pour half batter in the hot waffle maker and cook for 4 minutes.
4. Serve and enjoy.
Calories 305
Fat 18.1 g
Carbohydrates 2.9 g
Sugar 1.1 g
Protein 31.3 g
Cholesterol 131 mg
Blackened Mahi-Mahi Fish Fillets
Serve: 4
Ingredients:
4 Mahi Mahi fillets

1/2 tsp cayenne
1 tsp oregano
1 tsp garlic powder
1 tsp cumin
1 tsp onion powder
1 tsp paprika
3 tbsp olive oil
1/2 tsp pepper
1/2 tsp salt
Directions:
1. Preheat the oven to 450 F. Line baking sheet with foil and set
aside.
2. Place fish fillets on the baking sheet and drizzle with oil.
3. In a small bowl, mix together cumin, onion powder, paprika,
cayenne, oregano, garlic powder, pepper, and salt.
4. Rub fish fillets with a spice mixture and bake in preheated oven
for 10-12 minutes.
5. Serve and enjoy.
Calories 189
Fat 11.7 g
Carbohydrates 2.1 g
Sugar 0.5 g
Protein 19.4 g
Cholesterol 86 mg
Baked Halibut
Serve: 4
Ingredients:
1 lb halibut fillets
1/4 cup olive oil
1/2 tsp paprika
Pepper
Salt
Directions:

2. Place fish fillets in a baking dish.
3. In a small bowl, mix together oil, garlic powder, paprika, pepper,
and salt.
4. Brush fish fillets with oil mixture and bake in preheated oven for
10-12 minutes.
5. Serve and enjoy.
Calories 270
Fat 15.3 g
Carbohydrates 0.3 g
Sugar 0.1 g
Protein 30.8 g
Cholesterol 53 mg
Cajun Salmon
Serve: 4
Ingredients:
1 lb salmon fillets
1 tsp paprika
2 tsp onion powder
2 tsp garlic powder
2 tsp Cajun seasonings
3 tbsp olive oil
1/4 cup parsley, minced
1 lemon juice
Pepper
Salt
Directions:

2. In a small bowl, mix together Cajun seasoning, pepper, garlic
powder, onion powder, paprika, cayenne pepper, and salt.
3. Brush fish fillets with oil and rub with spice mixture.
5. Pour lemon juice over fish fillets.
Calories 252
Fat 17.6 g
Carbohydrates 2.6 g
Sugar 0.9 g
Protein 22.6 g
Cholesterol 50 mg
Cajun Catfish Fillets
Serve: 4
Ingredients:
1 lb catfish fillets, cut 1/2-inch thick

2 tsp onion powder
1 tbsp dried oregano, crushed
1 tsp crushed red pepper
Pepper
Salt
Directions:

2. In a small bowl, mix together cumin, chili powder, crushed red
pepper, onion powder, oregano, pepper, and salt.
3. Rub fish fillets with the spice mixture and place in a baking dish.
5. Serve and enjoy.
Calories 165
Fat 9 g
Carbohydrates 2.4 g
Sugar 0.6 g
Protein 18 g
Cholesterol 53 mg
Baked Swordfish Fillets
Serve: 2
Ingredients:
12 oz swordfish fillets
2 tsp fresh parsley, chopped
3 tbsp olive oil
1/2 tsp lemon zest, grated
1/2 tsp ginger, grated
1/8 tsp crushed red pepper
Directions:

2. In a small bowl, mix together 2 tablespoon oil, lemon zest, red
pepper, ginger, garlic, and parsley.
3. Season fish fillets with salt.
4. Heat remaining olive oil in a pan over medium-high heat.
5. Place fish fillets in the pan and cook until lightly browned, about
2-3 minutes.
6. Transfer fish fillets in a baking dish and cook for 8-10 minutes.
7. Pour oil mixture over fish fillets and serve.
Calories 449
Fat 29.8 g
Carbohydrates 1.1 g
Sugar 0.1 g
Protein 43.4 g
Cholesterol 85 mg
Baked Basa Fillets
Serve: 4
Ingredients:
4 basa fish fillets

1/4 cup green onion, sliced
8 tsp olive oil
Pepper
Salt
Directions:
1. Preheat the oven to 425.

3. Pour oil and lemon juice over fish fillets. Sprinkle remaining
ingredients.
5. Serve and enjoy.
Calories 308
Fat 21.4 g
Carbohydrates 5.4 g
Sugar 3.4 g
Protein 24.1 g
Cholesterol 0 mg
Grilled Mahi Mahi Fish Fillets
Serve: 3
Ingredients:
3 Mahi Mahi fillets

1 tsp paprika
1 tsp cumin
1 tsp dried oregano
3 tbsp olive oil
1/4 tsp pepper
1/2 tsp salt
Directions:
1. Preheat grill to medium-high heat.

2. In a small bowl, mix together spices.
3. Brush fish fillets with oil. Sprinkle with the spice mixture.
4. Grill fish for 4-5 minutes per side.
5. Drizzle with lemon juice and serve.
Calories 221
Fat 15.3 g
Carbohydrates 2.1 g
Sugar 0.6 g
Protein 19.4 g
Cholesterol 86 mg
Baked Tilapia Fish Fillets
Serve: 4
Ingredients:
1 lb tilapia fillets
2 tbsp olive oil
Pepper
Salt
Directions:
1. Preheat the oven to 400 F. Spray a baking dish with cooking

2. Place fish fillets baking dish. Drizzle with oil and season with
pepper and salt.
3. Sprinkle garlic and parsley over fish fillets and bake for 15
minutes.
4. Serve and enjoy.
Calories 160
Fat 8.1 g
Carbohydrates 1.5 g
Sugar 0.1 g
Protein 21.4 g
Cholesterol 55 mg
Lemon Cod
Serve: 2
Ingredients:
1 lb cod fillets, rinsed and pat dry

1 1/2 tbsp olive oil
1/4 tsp salt
Directions:

2. Place fish fillets in a baking tray.
3. Drizzle with oil and lemon juice and season with cayenne pepper
and salt.
Calories 275
Fat 12.6 g
Carbohydrates 0.3 g
Sugar 0.2 g
Protein 40.6 g
Cholesterol 111 mg
Grilled Salmon
Serve: 4
Ingredients:
4 salmon fillets
2 tbsp olive oil
2 tsp black pepper
2 tsp kosher salt
Directions:
1. Heat a grill to high heat.

2. Brush salmon fillets with oil and season with pepper and salt.
3. Place salmon fillets skin side down on the hot grill and cook for
6-8 minutes.
4. Flip salmon fillets, covered, and cook for 2-4 minutes more.
5. Serve and enjoy.
Calories 298
Fat 18 g
Carbohydrates 0.7 g
Sugar 0 g
Protein 34.6 g
Cholesterol 78 mg
Grilled Lemon Scallops
Serve: 4
Ingredients:
1 lb jumbo Sea scallops

1 tsp salt
For dressing:
1 tbsp fresh parsley, minced

2 tbsp olive oil
1 fresh lemon juice
1/2 tsp kosher salt
Directions:

2. In a small bowl, mix together all dressing ingredients and set
aside.
3. Season scallops with pepper and salt.
4. Place scallops on a hot grill, covered, and cook for 4 minutes.
5. Flip scallops and cook for 2 minutes more.
6. Transfer scallops to a plate.
7. Pour dressing over scallops.
8. Serve and enjoy.
Calories 110
Fat 8.3 g
Carbohydrates 1.5 g
Sugar 0 g
Protein 8.6 g
Cholesterol 40 mg
Spicy Grilled Shrimp
Serve: 6
Ingredients:
2 lbs shrimp, peeled and deveined

2 tbsp hot sauce
1 tbsp chili paste
1 tbsp ketchup, sugar-free
4 tbsp sesame oil
1/3 cup olive oil
1 tsp black pepper
1 tsp salt
Directions:
1. In a bowl, whisk together olive oil, lemon juice, chili paste,

ketchup, garlic, hot sauce, parsley, sesame oil, pepper, and salt.
2. Add shrimp into the zip-lock bag then pour marinade over
shrimp.
3. Seal bag, shake well, and place in the freezer for 2 hours.
4. Preheat a grill to high heat.
5. Thread marinated shrimp onto the soaked wooden skewers.
6. Place shrimp skewers on a hot grill and cook for 2 minutes per
side.
7. Serve and enjoy.
Calories 375
Fat 23 g
Carbohydrates 5 g
Sugar 1.5 g
Protein 35 g
Cholesterol 319 mg
Grilled Cajun Shrimp
Serve: 4
Ingredients:
1 lb shrimp, shelled and deveined

2 garlic cloves, chopped
2 tbsp butter
1 tbsp Cajun seasoning
Directions:

2. Add garlic and sauté for a minute. Remove pan from heat.
3. Season shrimp with Cajun seasoning and thread onto the
skewers.
5. Place skewers on hot grill and cooks for 2-3 minutes per side.
6. Brush shrimp with melted butter mixture and lemon juice.
7. Serve and enjoy.
Calories 189
Fat 7.7 g
Carbohydrates 2.3 g
Sugar 0.1 g
Protein 26.1 g
Cholesterol 254 mg
Lemon Garlic Grilled Halibut
Serve: 4
Ingredients:
4 halibut steaks
1/2 tsp fresh thyme
1/3 cup olive oil
1/2 tsp Rosemary, chopped
1 tsp sea salt
Directions:
1. In a small bowl, mix together oil, thyme, rosemary, lemon juice,

and garlic and set aside.
2. Place halibut steaks into the baking dish.
3. Pour oil mixture on top of halibut steaks and coat well. Cover
and place in the refrigerator for 30 minutes.
5. Remove halibut steaks from refrigerator and season with pepper
and salt.
6. Place halibut steaks on hot grill and cook for 5-7 minutes.
7. Turn steaks and cook for 5-7 minutes more.
8. Serve and enjoy.
Calories 184
Fat 17 g
Carbohydrates 1.5 g
Sugar 0.2 g
Protein 6.1 g
Cholesterol 11 mg
Parmesan Cod Fillets
Serve: 4
Ingredients:
1 lb cod, cut into 4 pieces

4 tbsp butter
1 tsp dried oregano
Directions:

2. Add garlic and butter in microwave-safe bowl and microwave
until butter is melted. Add lemon juice and stir well.
3. Mix together parmesan cheese, parsley, and oregano in a shallow
dish.
4. Dip codpieces into the butter mixture then coat with cheese
mixture and place on a parchment-lined baking sheet.
6. Serve and enjoy.
Calories 285
Fat 16.6 g
Carbohydrates 1.3 g
Sugar 0.1 g
Protein 32.2 g
Cholesterol 106 mg
Greek Tilapia
Serve: 2
Ingredients:
1/2 lb tilapia fillets, remove bones

1 tsp olive oil
1 1/2 tbsp garlic, minced
Pepper
Salt
Directions:

2. In a medium bowl, mix together tomatoes, garlic, feta, parsley,
and olive oil.
3. Spray tilapia fillets with cooking spray and season with pepper
and salt.
4. Place tilapia fillets on baking tray and top and with tomato
mixture.
6. Serve and enjoy.
Calories 212
Fat 9.6 g
Carbohydrates 6.2 g
Sugar 2.9 g
Protein 26.4 g
Cholesterol 80 mg
Greek Baked Salmon
Serve: 5
Ingredients:
1 3/4 lbs salmon fillet

1/3 cup artichoke hearts
1/4 cup sun-dried tomatoes, drained
1/4 cup olives, pitted and chopped
1/3 cup basil pesto
1/4 cup capers
1 tsp paprika
1/4 tsp salt
Directions:
1. Preheat the oven to 400 F. Line baking tray with parchment

paper.
2. Arrange salmon fillet on a prepared baking tray and sprinkle with
paprika and salt.
3. Add remaining ingredients on top of salmon.
5. Serve and enjoy.
Calories 228
Fat 10.7 g
Carbohydrates 2.6 g
Sugar 0.4 g
Protein 31.6 g
Cholesterol 70 mg
Lemon Herb Salmon
Serve: 4
Ingredients:
24 oz salmon, cut into 4 pieces

2 tbsp lemon juice
2 tbsp olive oil
1 tsp oregano
1 garlic clove, grated
1 tbsp yogurt
1 tsp lemon zest
1/4 tsp pepper
1/4 tsp salt
Directions:

2. Add all ingredients except salmon in a baking dish and mix well.
3. Add salmon and coat well and let it sit for 30 minutes.
4. Bake salmon for 10 minutes.
5. Serve and enjoy.
Calories 292
Fat 17.7 g
Carbohydrates 1.1 g
Sugar 0.5 g
Protein 33.4 g
Cholesterol 75 mg
Baked White Fish Fillets
Serve: 1
Ingredients:
8 oz frozen white fish fillet

1 1/2 tbsp butter, melted
1 tbsp lemon juice
1 tbsp roasted red bell pepper, diced
Directions:
1. Preheat the oven to 400 F. Line baking tray with foil and place
fish fillet on a baking tray.
2. Drizzle butter and lemon juice over fish.
3. Sprinkle with Italian seasoning.
4. Top with roasted bell pepper and parsley and bake for 30
minutes.
5. Serve and enjoy.
Calories 355
Fat 18.8 g
Carbohydrates 1.3 g
Sugar 0.8 g
Protein 46.8 g
Cholesterol 47 mg
Lemon Butter Tilapia
Serve: 6
Ingredients:
1 lb tilapia fillets, cut into 2-inch pieces

2 tsp dried oregano
5 tbsp butter
Pepper
Salt
Directions:

2. Add lemon juice and stir well.
3. Add fish pieces into the pan and sprinkle with parsley, oregano,
garlic, pepper, and salt and cook for 6 minutes.
4. Flip fish pieces and cook for 6 minutes more.
5. Serve and enjoy.
Calories 155
Fat 10.4 g
Carbohydrates 1.3 g
Sugar 0.3 g
Protein 14.5 g
Cholesterol 62 mg
Healthy Fish Stew
Serve: 3
Ingredients:
4 cod fillets
1 cup of water
1 1/2 cups onion, sliced
1/8 tsp cayenne
1/2 tsp paprika
1/4 cup olive oil
1/4 tsp pepper
1 tsp salt
Directions:
1. Add oil, cayenne, paprika, onion, water, pepper, and salt into the
pan and bring to boil over medium-high heat.
2. Turn heat to low and simmer for 10-15 minutes.
3. Add fish fillets and cook for 10-15 minutes or until fish is
cooked.
4. Serve and enjoy.
Calories 289
Fat 18.3 g
Carbohydrates 5.7 g
Sugar 2.5 g
Protein 27.4 g
Cholesterol 73 mg
Garlic Herb Red Snapper Fillet
Serve: 2
Ingredients:
1 lb red snapper fillet

1 garlic clove, crushed
2 tbsp olive oil
3/4 cup white wine
2 fresh rosemary sprigs
1/4 tsp herb de Provence
Pepper
Salt
Directions:
1. Preheat the oven to 400 F. Line baking tray with foil.

2. Season fish fillet with pepper and salt and place on a baking tray.
3. Drizzle oil over fish. Place rosemary, garlic, and herb de
Provence on top of fish.
4. Roast in preheated oven for 10 minutes.
5. Slowly pour wine over fish fillet and roast for 5 minutes more.
6. Serve and enjoy.
Calories 493
Fat 18.3 g
Carbohydrates 3.7 g
Sugar 0.7 g
Protein 60.3 g
Cholesterol 107 mg
Spicy Tuna Cakes
Serve: 4
Ingredients:

1 jalapeno pepper, diced
1/4 cup yogurt
1/2 cup fresh cilantro, minced
2 tbsp olive oil
1/2 lemon juice
Pepper
Salt
Directions:
1. Add all ingredients except oil into the large bowl and mix until
just combined.
3. Make small patties from tuna mixture and place on a hot pan and
cook for 5 minutes. Turn patties and cook for 5 minutes more.
4. Serve and enjoy.
Calories 217
Fat 10.1 g
Carbohydrates 2.3 g
Sugar 1.6 g
Protein 28.2 g
Cholesterol 72 mg
Lemon Paprika Shrimp
Serve: 4
Ingredients:

1 tsp Spanish paprika
1/4 tsp chili flakes
1 tbsp garlic, chopped
1/3 cup olive oil
1 1/2 tbsp dry sherry
1/8 tsp pepper
1/4 tsp kosher salt
Directions:

2. Add chili flakes and garlic and sauté for 1 minute.
3. Add shrimp and season with paprika, pepper, and salt and sauté
for 2 minutes or until shrimp turns to pink in color.
4. Add lemon juice and sherry and cook for 2-3 minutes.
Calories 311
Fat 19.1 g
Carbohydrates 3.9 g
Sugar 0.2 g
Protein 26.3 g
Cholesterol 239 mg
Feta Mint Tuna Patties
Serve: 6
Ingredients:
14 oz can tuna
2 tbsp green onions, minced
3 tbsp flax meal
3 tbsp olive oil
1/2 tsp lemon zest
1 tsp dried oregano
1 tbsp lemon juice
Pepper
Salt
Directions:
1. Add all ingredients except olive oil into the large bowl and mix
until just combined.
3. Make small patties from tuna mixture and place it on a hot pan.
4. Cook tuna patties for 5-6 minutes. Turn patties and cook for 3
minutes more.
5. Serve and enjoy.
Calories 199
Fat 12.2 g
Carbohydrates 2.3 g
Sugar 0.7 g
Protein 20.5 g
Cholesterol 58 mg
Rosemary Basil Salmon
Serve: 4
Ingredients:
1 lbs salmon, cut into 4 pieces

1 tbsp olive oil
1/2 tbsp dried rosemary
1/4 tsp dried basil
1 tbsp dried chives
Pepper
Salt
Directions:
1. Place salmon pieces skin side down into the air fryer basket.
2. In a small bowl, mix together olive oil, basil, chives, and
rosemary.
3. Brush salmon with oil mixture and air fry at 400 F for 15
minutes.
4. Serve and enjoy.
Calories 182
Fat 10.6 g
Carbohydrates 0.3 g
Sugar 0 g
Protein 22 g
Cholesterol 50 mg
Lemon Garlic Baked Shrimp
Serve: 4
Ingredients:
1 1/4 lbs shrimp, peeled and deveined

1/4 cup butter
2 tbsp fresh parsley, minced
Pepper
Salt
Directions:

2. Add shrimp in baking dish.
3. Melt butter in a pan over low heat.
4. Add garlic and sauté for 30 seconds.
5. Remove melted butter from heat. Add lemon juice and stir well.
6. Pour butter mixture over shrimp and season shrimp with red
pepper flakes, pepper, and salt.
Calories 276
Fat 14 g
Carbohydrates 3.2 g
Sugar 0.2 g
Protein 32.7 g
Cholesterol 329 mg
Flavorful Sauteed Shrimp
Serve: 4
Ingredients:
1 lb shrimp
1/4 tsp pepper
4 tbsp butter
1 lemon juice
1/2 tsp paprika
1/2 tsp salt
Directions:
1. In a bowl, add shrimp, paprika, Italian seasoning, pepper, and

salt. Toss well.
3. Add shrimp to the pan and cook for 2-3 minutes on each side.
4. Drizzle lemon juice over shrimp.
5. Serve and enjoy.
Calories 244
Fat 13.9 g
Carbohydrates 2.3 g
Sugar 0.4 g
Protein 26.1 g
Cholesterol 270 mg
Delicious Salmon Waffles
Serve: 5
Ingredients:

12 oz can salmon, drained
1 tsp olive oil
2 tbsp green onion, chopped
1/2 tsp salt
Directions:
1. In a bowl, mix together salmon, almond flour, mayo, lemon

juice, oil, green onion, dill, eggs, and salt until well combined.
3. Make five even shape patties from the salmon mixture.
4. Place two patties on the hot waffle maker. Cover and cook for 3
minutes.
5. Serve and enjoy.
Calories 166
Fat 10.3 g
Carbohydrates 1.7 g
Sugar 0.4 g
Protein 16.6 g
Cholesterol 104 mg
Crab Cake Waffles
Serve: 4
Ingredients:

12 oz can wild-caught crab, drained
1 tsp olive oil
1 tbsp lemon juice
Directions:
1. In a bowl, mix together eggs with almond flour, mayo, lemon

juice, oil, parsley, chives, and crab until well combined.
3. Divide waffle mixture into the four even patties.
4. Place two patties on the hot waffle maker. Cover and cook for 3
minutes.
5. Serve and enjoy.
Calories 186
Fat 8.7 g
Carbohydrates 1.2 g
Sugar 0.4 g
Protein 23.7 g
Cholesterol 178 mg
Salmon with Baby Carrots
Serve: 4
Ingredients:
2 cups baby carrots

1 lb salmon, cut into four pieces
2 tbsp olive oil
Salt
Directions:

2. Place salmon pieces on the center of the baking sheet.
3. In a bowl, toss together baby carrots and olive oil.
4. Arrange carrot around the salmon and bake for 20 minutes.
5. Season salmon and carrots with salt.
6. Serve and enjoy.
Calories 225
Fat 14.1 g
Carbohydrates 3.5 g
Sugar 2 g
Protein 22.3 g
Cholesterol 50 mg
Tomato Lemon Cod Fillets
Serve: 6
Ingredients:
1 1/2 lb cod fillets

3 tbsp olive oil
1 tsp oregano
1 lemon juice
1/2 tsp pepper
1 tsp salt
Directions:
1. Add olive oil into the instant pot and set the pot on sauté mode.
2. Add tomatoes, lemon juice, oregano, pepper, and salt and stir for
2 minutes. Add fish fillets and stir well.
4. Once done, release pressure using the quick-release method.
Open the lid.
5. Serve and enjoy.
Calories 182
Fat 8.1 g
Carbohydrates 7.2 g
Sugar 4.7 g
Protein 21.6 g
Cholesterol 56 mg
Broiled Tilapia
Serve: 6
Ingredients:
24 oz tilapia fish fillets

1/4 tsp cinnamon
1/2 tsp paprika
1 tsp dry mustard powder
1 tbsp olive oil
2 lemons, sliced
1/2 tsp basil
1/2 tsp salt
Directions:
1. Line broiler pan with parchment paper and set aside.

2. In a small bowl, mix together all dry spices. Place fish fillets on
pan and brush with oil.
3. Sprinkle spice mixture over fish fillets then arrange lemon slices
on top of fish fillets.
4. Broil fish fillets for 4-5 minutes.
5. Serve and enjoy.
Calories 129
Fat 3.6 g
Carbohydrates 2.2 g
Sugar 0.5 g
Protein 22.4 g
Cholesterol 100 mg
Delicious Fish Stew
Serve: 6
Ingredients:
2 lbs white fish fillets

2 red bell peppers, chopped
2 tbsp olive oil
2 cups of water
14 oz unsweetened coconut milk
14 oz can roasted tomatoes, diced
1 tsp salt
Directions:
1. Heat oil in a saucepan over medium heat.

2. Add green onion and bell peppers and cook for 5 minutes.
3. Add fish, water, coconut milk, and tomatoes and cook for 10
minutes.
4. Add red pepper flakes and serve.
Calories 510
Fat 44.5 g
Sugar 6.1 g
Protein 16.6 g
Cholesterol 0 mg
Pesto Fish Fillets
Serve: 4
Ingredients:
4 tilapia fillets
1/4 cup basil pesto
Pepper
Salt
Directions:
1. Preheat the broiler. Line baking sheet with foil and spray with
cooking spray.
2. Arrange fish fillets on a baking sheet and top with parmesan
cheese and broil for 10 minutes.
3. Top fish fillets with tomatoes and pesto. Season with pepper and
salt.
4. Serve and enjoy.
Calories 74
Fat 3 g
Carbohydrates 2.3 g
Sugar 1.2 g
Protein 10 g
Cholesterol 34 mg
Shrimp Olive Stir Fry
Serve: 2
Ingredients:
1/2 lb shrimp, peeled and deveined

1/3 cup olives
2 tbsp olive oil
1 cup tomatoes, diced
Pepper
Salt
Directions:
1. Heat oil in a pan over high heat.

2. Add onion, mushrooms, and garlic and sauté until onion soften.
3. Add shrimp and tomatoes and stir until shrimp is cooked. Add
olives and stir well.
4. Remove pan from heat and set aside for 5 minutes. Season with
pepper and salt.
5. Serve and enjoy.
Calories 350
Fat 18.8 g
Sugar 4.5 g
Protein 38.8 g
Cholesterol 281 mg
Sauteed Lemon Garlic Scallops
Serve: 2
Ingredients:
1 lb frozen bay scallops, thawed, rinsed & pat dry

2 tbsp olive oil
1 tsp parsley, chopped
1 tsp lemon juice
Pepper
Salt
Directions:
1. Heat oil in a pan over medium heat. Add garlic and sauté for 30
seconds.
2. Add scallops, lemon juice, pepper, and salt, and sauté until
scallops turn opaque.
Calories 263
Fat 16 g
Carbohydrates 2.6 g
Sugar 0.1 g
Protein 30.1 g
Cholesterol 70 mg
Spicy Garlic Shrimp
Serve: 2
Ingredients:
1 lb shrimp, cooked
1/2 bell pepper, chopped
3 tbsp olive oil
1 tsp cumin powder
1 tsp chili powder
Directions:
1. Heat oil in a large pan over medium heat.

2. Add shrimp, garlic, bell pepper, cumin powder, and chili powder
and sauté until bell pepper is cooked.
3. Serve and enjoy.
Calories 417
Fat 25.4 g
Carbohydrates 7.9 g
Sugar 1.6 g
Protein 52.5 g
Cholesterol 478 mg
Asian Coconut Shrimp
Serve: 4
Ingredients:
1 lb shrimp, deveined
1/2 tsp turmeric
1 tbsp ginger, minced
1 tsp garam masala
1 tsp salt
Directions:
1. Add all ingredients into the saucepan and stir well.

2. Cook shrimp over medium heat until done.
3. Stir well and serve over cauliflower rice.
Calories 213
Fat 9.2 g
Carbohydrates 5.3 g
Sugar 1.1 g
Protein 26.8 g
Cholesterol 239 mg
Shrimp Soup
Serve: 8
Ingredients:
24 oz shrimp, cooked
1/2 cup butter
32 oz fish stock
Pepper
Salt
Directions:
1. Add stock and mushrooms to a large pot. Bring to boil over high
heat.
2. Turn heat to medium, add cheese, whipping cream, and butter
and stir until cheese is melted.
3. Reduce heat and add shrimp. Stir well and cook for 2 minutes
more.
4. Serve and enjoy.
Calories 377
Fat 28.2 g
Carbohydrates 3 g
Sugar 0.8 g
Protein 27.7 g
Cholesterol 260 mg
Nutritious Crab Stew
Serve: 2
Ingredients:
1/2 lb lump crab meat

1/2 lb shrimp, shelled and chopped
1 celery stalk, chopped
1/2 tsp garlic, chopped
1/4 onion, chopped
2 tbsp heavy cream
1 tbsp olive oil
2 cups fish stock
Pepper
Salt
Directions:
1. Add oil into the instant pot and set the pot on saute mode. Add
onion and saute for 3 minutes.
2. Add garlic and saute for 30 seconds. Add remaining ingredients
except for heavy cream and stir well.
4. Once done, release pressure using quick release. Remove lid.
5. Stir in heavy cream and serve.
Calories 376
Fat 25.5 g
Carbohydrates 5.8 g
Sugar 0.7 g
Protein 48.1 g
Cholesterol 326 mg
Lemon Garlic Prawns
Serve: 2
Ingredients:
1/2 lb prawns
1 tbsp olive oil
1/2 cup fish stock
1 tbsp lemon zest, grated
Pepper
Salt
Directions:
3. Once done, release pressure using quick release. Remove lid.
4. Drain prawns and serve.
Calories 215
Fat 9.5 g
Carbohydrates 3.9 g
Sugar 0.4 g
Protein 27.6 g
Cholesterol 239 mg
Chapter 7: Salad Recipes
Flavorful Deviled Egg Salad
Serve: 8
Ingredients:
12 hard-boiled eggs, peel and chopped

1/4 tsp paprika
2 tbsp chives, sliced
3/4 cup mayonnaise
6 bacon slices, crumbled
1/4 tsp pepper
1/4 tsp salt
Directions:
combined.
2. Place salad bowl in the refrigerator until ready to serve.
Calories 261
Fat 20 g
Carbohydrates 6.5 g
Sugar 2.1 g
Protein 14 g
Cholesterol 267 mg
Delicious Tuna Salad
Serve: 4
Ingredients:
10 oz can tuna, drain well

1/2 cup mayonnaise
1/2 tbsp fresh dill, chopped
2 green onions, chopped
1/2 tsp sea salt
Directions:
1. Add all ingredients into the large mixing bowl and mix until just
combined.
2. Stir well and serve immediately.
Calories 196
Fat 22.1 g
Carbohydrates 1.9 g
Sugar 0.9 g
Protein 18.9 g
Cholesterol 21 mg
Keto Italian Salad
Serve: 8
Ingredients:
For salad:
2 romaine hearts, chopped

1 tbsp dried basil
1 onion, sliced
1 cup mild pepper rings
1 red bell pepper, sliced into strips
1 cucumber, sliced
1 package mini pepperoni
1 cup parmesan cheese, shredded
8 oz mini mozzarella balls
1/2 lb provolone, chopped
1/2 lb salami, chopped
1 tbsp ground black pepper
For dressing:

1/3 cup red wine vinegar
1/2 cup olive oil
1 tsp salt
Directions:
1. In a small bowl, whisk together all dressing ingredients and set

aside.
2. Add all salad ingredients into the large mixing bowl and mix
well. Cover and place in the refrigerator for 4 hours.
3. Pour dressing over salad and toss well.
4. Serve and enjoy.
Calories 568
Fat 45 g
Carbohydrates 8 g
Sugar 3 g
Protein 28 g
Cholesterol 87 mg
Cauliflower Egg Salad
Serve: 8
Ingredients:
10 hard-boiled egg, peeled, remove yolks and chop the white part
1 tbsp paprika
2 celery stalks, chopped
1 cup mayonnaise
1/4 cup dill pickle relish
1/4 cup mustard
5 green onions, chopped
10 oz frozen cauliflower florets, cooked
Pepper
Salt
Directions:
1. In a medium bowl, add yolks and mash with a fork. Add

mayonnaise, mustard, pepper, and salt and mix well. Set aside.
2. In a mixing bowl, mix cauliflower florets, celery, green onions,
and egg whites. Add egg yolk mixture and mix well.
3. Sprinkle with paprika and serve.
Calories 182
Fat 17.7 g
Carbohydrates 8.1 g
Sugar 4.5 g
Protein 9.5 g
Cholesterol 205 mg
Quick & Easy Greek Salad
Serve: 4
Ingredients:
1 cucumber, chopped
1/2 onion, sliced
1 green bell pepper, diced
1 tsp dried oregano
4 tbsp olive oil
1/2 cup olives, pitted
4 oz feta cheese, diced
Pepper
Salt
Directions:
1. Add all ingredients into the bowl and mix well.

2. Season salad with pepper and salt.
3. Serve and enjoy.
Calories 225
Fat 20 g
Carbohydrates 6 g
Sugar 5 g
Protein 5 g
Cholesterol 24 mg
Easy Avocado Egg Salad
Serve: 2
Ingredients:

1 tbsp chives, minced
2 tbsp mayonnaise
1 avocado, pitted and diced
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 340
Fat 51.6 g
Carbohydrates 5.2 g
Sugar 2 g
Protein 9.8 g
Cholesterol 246 mg
Nutritious Chicken Avocado Salad
Serve: 6
Ingredients:
2 avocados, pitted and diced

2 chicken breasts, cooked and chopped
1/2 onion, chopped
2 hard-boiled eggs, peeled and chopped
2 cups mixed greens
2 tbsp olive oil
Pepper
Salt
Directions:
1. Add avocados, chicken, parsley, onion, bacon, eggs, and mixed

greens in a mixing bowl and mix well.
2. For the dressing: In a small bowl, whisk together lemon juice,
olive oil, pepper, and salt and pour over salad.
3. Toss well and serve.
Calories 255
Fat 17.2 g
Carbohydrates 2.2 g
Sugar 0.6 g
Protein 22.2 g
Cholesterol 115 mg
Cucumber Feta Cheese Salad
Serve: 6
Ingredients:
2 cucumbers, chopped
1/4 cup olive oil
1/4 cup jar pepperoncini peppers
Pepper
Salt
Directions:
1. In a small bowl, mix together lemon juice, olive oil, pepper, and
salt.
2. Add cucumber, cheese, olives, pepperoncini peppers, onion, and
tomatoes in a mixing bowl and mix well.
4. Serve and enjoy.
Calories 136
Fat 11.9 g
Carbohydrates 6.8 g
Sugar 3.5 g
Protein 2.9 g
Cholesterol 11 mg
Southern Chicken Salad
Serve: 4
Ingredients:
3 cups chicken, cooked and shredded

8 oz can green chiles, drained and diced
1/4 tsp ground cayenne
2 tbsp sour cream
1/2 cup mayonnaise
1 celery rib, diced
2 scallions, sliced
Pepper
Salt
Directions:
1. In a large mixing bowl, stir together mayonnaise, cayenne, lemon

juice, sour cream, and garlic.
2. Add remaining ingredients and mix well.
4. Serve and enjoy.
Calories 321
Fat 28 g
Carbohydrates 4 g
Sugar 2.8 g
Protein 33.1 g
Cholesterol 90 mg
Healthy Mediterranean Salad
Serve: 6
Ingredients:
For salad:
2 cups cucumber, chopped

1/3 cup onion, sliced
1 cup artichoke hearts, chopped
2 cups grape tomatoes halved
For dressing:
1 garlic clove
2 tbsp sun-dried tomatoes, packed in oil
6 tbsp olive oil
1/4 tsp sea salt
Directions:
1. Add all salad ingredients into the large bowl and mix well.
2. Add all dressing ingredients into the blender and blend until
smooth.
4. Serve and enjoy.
Calories 279
Fat 15.8 g
Carbohydrates 7.8 g
Sugar 2.8 g
Protein 25.6 g
Cholesterol 81 mg
Quick Pepperoni Avocado Salad
Serve: 1
Ingredients:
1 oz mozzarella pearls
15 pepperoni slices
1/2 avocado, cubed
Pepper
Salt
Directions:
1. Add all ingredients into the medium bowl and toss well.
2. Serve and enjoy.
Calories 687
Fat 61.1 g
Carbohydrates 9 g
Sugar 0.8 g
Protein 25.8 g
Cholesterol 112 mg
Tuna Avocado Salad
Serve: 6
Ingredients:
15 oz can tuna, drained and flaked

2 tbsp olive oil
2 avocados, peeled, pitted, and diced
1 cucumber, sliced
Pepper
Salt
Directions:
1. In a large bowl, mix together cucumber, cilantro, tuna, onion, and

avocado.
2. In a small bowl, whisk together olive oil, lemon juice, pepper,
and salt and pour over salad.
Calories 145
Fat 1.1 g
Carbohydrates 3.6 g
Sugar 1.5 g
Protein 18.8 g
Cholesterol 21 mg
Classic Chicken Salad
Serve: 4
Ingredients:
2 cups chicken breast, cooked and chopped

1/4 cup almonds, sliced
1/2 cup mayonnaise
3 tbsp celery, chopped
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 218
Fat 9.3 g
Carbohydrates 5.3 g
Sugar 2.2 g
Protein 28.1 g
Cholesterol 32 mg
Delicious Asian Chicken Salad
Serve: 8
Ingredients:
For salad:
4 cups coleslaw mix

2 green onions, sliced
1/4 cup almonds, sliced
1 cup chicken breasts, cooked and shredded
1/2 bell pepper, sliced
1 cup red cabbage, shredded
For dressing:

1/2 tbsp sesame oil
2 tbsp olive oil
2 tbsp rice vinegar
Directions:
2. In a small bowl, whisk together all dressing ingredients and pour
over salad.
Calories 118
Fat 7.2 g
Carbohydrates 6.3 g
Sugar 2.4 g
Protein 6.5 g
Cholesterol 16 mg
Shrimp Avocado Salad
Serve: 6
Ingredients:
1 lb shrimp
1/4 cup blue cheese, crumbled
2 1/2 avocados, chopped
1 tbsp olive oil
Pepper
Salt
Directions:
1. Heat olive oil in a pan over medium heat. Add garlic and saute
for a minute.
2. Add shrimp and cook for 5-7 minutes or until shrimp turns to
pink in color. Season shrimp with pepper and salt.
3. Remove pan from heat and set aside to cool.
4. Add shrimp and remaining ingredients into the mixing bowl and
toss well.
5. Serve and enjoy.
Calories 357
Fat 25.6 g
Carbohydrates 9.6 g
Sugar 0.9 g
Protein 23.7 g
Cholesterol 174 mg
Flavors Salmon Salad
Serve: 4
Ingredients:
1 lb salmon fillets
1 cup mayonnaise
1 onion, chopped
4 hard-boiled eggs, peel and diced
Pepper
Salt
Directions:

2. Season salmon fillets with pepper and salt and place on a
prepared baking sheet.
3. Bake salmon in preheated oven for 15 minutes. Once done then
remove from oven and let it cool completely.
4. Chop salmon into small pieces.
5. Add salmon and remaining ingredients into the large bowl and
mix well.
6. Serve and enjoy.
Calories 330
Fat 32.7 g
Carbohydrates 3.6 g
Sugar 2 g
Protein 28.2 g
Cholesterol 214 mg
Turkey Salad
Serve: 1
Ingredients:
8 oz turkey meat, cooked and chopped

3 tbsp mayonnaise
1/4 onion, chopped
1 bacon slice, cooked and chopped
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 685
Fat 55.9 g
Carbohydrates 4.5 g
Sugar 2.3 g
Protein 74.6 g
Cholesterol 193 mg
Cauliflower Broccoli Salad
Serve: 12
Ingredients:

3 cups broccoli florets
1/2 cup pecan pieces
8 oz bacon, cooked and crumbled
1/2 onion, chopped
1 tbsp Swerve
1 cup mayonnaise
Directions:
1. In a large mixing bowl, whisk together mayonnaise, apple cider

vinegar, and mayonnaise.
2. Add remaining ingredients to the bowl and mix well.
3. Serve and enjoy.
Calories 264
Fat 21.1 g
Carbohydrates 9.5 g
Sugar 2.7 g
Protein 10.3 g
Cholesterol 31 mg
Easy Bacon Ranch Chicken Salad
Serve: 2
Ingredients:
10 oz chicken, cooked and cubed

1/4 cup bacon, cooked and crumbled
1/2 tsp parsley
1/2 tsp dill
1/4 cup sour cream
1/4 cup mayonnaise
Pepper
Salt
Directions:
1. In a bowl, whisk together mayonnaise, spices, and sour cream.

2. Add remaining ingredients and mix well.
3. Serve and enjoy.
Calories 462
Fat 25.8 g
Carbohydrates 8.9 g
Sugar 2.1 g
Protein 46.8 g
Cholesterol 147 mg
Tasty Buffalo Chicken Salad
Serve: 5
Ingredients:
3 chicken breasts, boneless, skinless, cooked & shredded

1/2 cup sour cream
2 tbsp sriracha sauce
6 tbsp buffalo sauce
4 oz Monterrey jack cheese, diced
1/2 cup green onions, diced
1/2 cup celery, diced
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 328
Fat 20.2 g
Carbohydrates 4.4 g
Sugar 0.8 g
Protein 30.1 g
Cholesterol 92 mg
Chipotle Chicken Salad
Serve: 4
Ingredients:
2 cups chicken breast, cooked and diced

1 lime juice
1/2 tsp apple cider vinegar
1/3 cup roasted red peppers, diced
1 tsp chipotle powder
1/2 tsp paprika
1 tbsp onion, diced
1/4 cup celery, chopped
1/2 cup mayonnaise
1 1/2 tsp salt
Directions:
combined.
2. Serve and enjoy.
Calories 182
Fat 11.1 g
Carbohydrates 9.7 g
Sugar 3.1 g
Protein 11.2 g
Cholesterol 40 mg
Flavorful Asian Cucumber Salad
Serve: 6
Ingredients:
For salad:
2 cucumbers, sliced
1 carrot, grated
For dressing:
1/2 tsp fish sauce

1/2 tsp apple cider vinegar
1 tsp sesame oil
2 tbsp coconut aminos
Directions:
1. Add all salad ingredients into the bowl and mix well.
over salad.
Calories 35
Fat 0.9 g
Carbohydrates 6.5 g
Sugar 2.4 g
Protein 0.9 g
Cholesterol 0 mg
Healthy Greek Cucumber Salad
Serve: 6
Ingredients:
3 cucumbers, peel and chopped

1 tsp dried oregano
2 tbsp olive oil
1/2 onion, chopped
1 container feta cheese, crumbled
1 can black olives
2 cups grape tomatoes, cut into half
Directions:
1. Add all ingredients into the mixing bowl and mix well.
2. Serve and enjoy.
Calories 86
Fat 6 g
Carbohydrates 8 g
Sugar 4 g
Protein 2 g
Cholesterol 4 mg
Feta Avocado Cucumber Salad
Serve: 3
Ingredients:
1 large cucumber, chopped

1 lemon juice
3 avocados, chopped
Pepper
Salt
Directions:
3. Serve and enjoy.
Calories 121
Fat 8.8 g
Carbohydrates 8.2 g
Sugar 2.7 g
Protein 4.4 g
Cholesterol 15 mg
Egg Bacon Salad
Serve: 6
Ingredients:
8 hard-boiled eggs, peel and cut into 8 pieces

1/2 cup grape tomatoes, halved
1/2 cup blue cheese, crumbled
1 avocado, sliced
3 tbsp yogurt
3 tbsp mayonnaise
Pepper
Salt
Directions:
1. In a large bowl, mix together eggs, grape tomatoes, cheese,

avocado, and bacon.
2. In a small bowl, stir together mayonnaise, vinegar, yogurt, and
chives and pour over salad. Toss well.
4. Serve and enjoy.
Calories 367
Fat 28.8 g
Carbohydrates 6.9 g
Sugar 2.1 g
Protein 20.5 g
Cholesterol 257 mg
Easy Loaded Cauliflower Salad
Serve: 6
Ingredients:

1/4 cup fresh chives, chopped
1 tbsp lemon juice
1/4 cup mayonnaise
1/2 cup sour cream
Pepper
Salt
Directions:
1. Add cauliflower florets into the boiling water and cook until
tender, about 5 minutes. Drain well and let it cool completely.
2. In a mixing bowl, stir together sour cream, garlic powder, lemon
juice, and mayonnaise.
3. Add cauliflower florets, bacon, cheese, and chives and mix well.
5. Serve and enjoy.
Calories 324
Fat 29.6 g
Carbohydrates 7.1 g
Sugar 2.8 g
Protein 16.9 g
Cholesterol 59 mg
Healthy Shrimp Salad
Serve: 2
Ingredients:
For salad:

1/4 onion, chopped
1 tbsp olive oil
Pepper
Salt
For dressing:
1 tsp Dijon mustard

1 lemon juice
1/2 cup mayonnaise
Directions:

2. Add shrimp, oil, pepper, and salt in a bowl and toss well.
3. Spread shrimp on a baking sheet and bake in preheated oven for
5-6 minutes.
4. In a large mixing bowl, whisk together mayonnaise, lemon juice,
and Dijon mustard. Add shrimp, onion, celery, and dill and mix
well.
6. Serve and enjoy.
Calories 596
Fat 60.2 g
Carbohydrates 8.8 g
Sugar 2.4 g
Protein 53.7 g
Cholesterol 478 mg
Delicious Antipasto Salad
Serve: 6
Ingredients:
For salad:
1/2 cup olives, sliced

1 cup pepperoncini, chopped
1 cup cherry tomatoes, halved
1 cup artichoke hearts, quartered
8 oz mozzarella balls, halved
1/2 lb salami
2 large romaine hearts, chopped
For dressing:
1/2 cup olive oil

1/2 tsp oregano
1 tsp Dijon mustard
1/4 cup red wine vinegar
Pepper
Salt
Directions:
2. In a small bowl, whisk together dressing ingredients and pour
over salad.
4. Serve and enjoy.
Calories 384
Fat 34.6 g
Carbohydrates 5.3 g
Sugar 1.7 g
Protein 15 g
Cholesterol 54 mg
Cauliflower Shrimp Salad
Serve: 8
Ingredients:
For salad:
5 cups cauliflower florets, cooked

1/2 cup can olives, sliced
1/3 cup celery, diced
1 lb shrimp, cooked
For dressing:
1/2 cup mayonnaise

1 tsp apple cider vinegar
2 tbsp lemon juice
1/4 tsp celery seed
Pepper
Salt
Directions:
over salad.
Calories 153
Fat 6.5 g
Carbohydrates 9.2 g
Sugar 2.6 g
Protein 14.5 g
Cholesterol 123 mg
Lobster Salad
Serve: 4
Ingredients:
2 cups cooked lobster meat, chopped

1 tsp tarragon, chopped
1/2 cup mayonnaise
1 1/2 cups cauliflower florets, cooked
Pepper
Salt
Directions:

3. Serve salad over lettuce leaves.
Calories 189
Fat 10.5 g
Carbohydrates 9.1 g
Sugar 2.8 g
Protein 14.8 g
Cholesterol 113 mg
Caprese Chicken Salad
Serve: 6
Ingredients:
3 cups chicken breast, cooked and chopped

1 tsp garlic powder
1/3 cup fresh basil, chopped
1/2 cup mayonnaise
1 cup mozzarella, cut into 1/2-inch cubes
1 1/2 cups cherry tomatoes, halved
Pepper
Salt
Directions:
3. Serve and enjoy.
Calories 161
Fat 8.7 g
Carbohydrates 7.9 g
Sugar 3 g
Protein 12.7 g
Cholesterol 7.9 mg
Zucchini Noodle Salad
Serve: 8
Ingredients:
For salad:
4 zucchini, spiralized
1 oz fresh basil, chopped
8 oz mozzarella pearls
4 oz cherry tomatoes, cut in half
For dressing:
1/4 cup olive oil

Pepper
Salt
Directions:
over salad.
Calories 75
Fat 6.6 g
Carbohydrates 4.1 g
Sugar 2.2 g
Protein 1.5 g
Cholesterol 0 mg
Cucumber Cabbage Salad
Serve: 8
Ingredients:
1/2 cabbage head, shredded

3 tbsp olive oil
1/2 lemon juice
2 tbsp green onion, chopped
2 cucumbers, sliced
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 71
Fat 5.4 g
Carbohydrates 5.9 g
Sugar 2.8 g
Protein 1.3 g
Cholesterol 0 mg
Spinach Egg Bacon Salad
Serve: 6
Ingredients:

12 cups spinach
3 tbsp olive oil
1 tbsp Dijon
Pepper
Salt
Directions:
1. Add spinach, egg, and bacon in a large mixing bowl and mix
well.
2. In a small bowl, stir together oil, Dijon, vinegar, and garlic and
pour over salad.
4. Serve and enjoy.
Calories 189
Fat 15.4 g
Carbohydrates 2.8 g
Sugar 0.5 g
Protein 10.1 g
Cholesterol 2.8 mg
BLT Salad
Serve: 4
Ingredients:
For salad:
1 avocado, peeled, pitted, and sliced

1 cup radish sprouts
1 green onion, sliced
2 cups cherry tomatoes, halved
1 head romaine lettuce, chopped
For dressing:

1 tbsp white wine vinegar
1 tbsp almond milk
1/2 cup mayonnaise
Pepper
Salt
Directions:
over salad.
Calories 385
Fat 42.9 g
Carbohydrates 9.6 g
Sugar 4.6 g
Protein 16.3 g
Cholesterol 42 mg
Nutritious Tuna Salad
Serve: 1
Ingredients:
1 can tuna, drained

1/4 lemon zest
1 1/2 tsp Dijon mustard
2 tbsp feta cheese, crumbled
2 cups spinach
2 tbsp olive oil
Directions:
1. Add tuna, feta cheese, and spinach into the bowl and mix well.
2. In a small bowl, stir together olive oil, Dijon mustard, and lemon
zest and pour over salad.
Calories 644
Fat 46.9 g
Carbohydrates 4.7 g
Sugar 1.4 g
Protein 52.1 g
Cholesterol 72 mg
Dill Cucumber Salad
Serve: 4
Ingredients:
2 large cucumbers, sliced

1 garlic clove, grated
1 lemon juice
1/4 cup yogurt
Pepper
Salt
Directions:

3. Serve and enjoy.
Calories 26
Fat 0.4 g
Carbohydrates 4.1 g
Sugar 2.1 g
Protein 1.6 g
Cholesterol 1 mg
Healthy Greek Salad
Serve: 4
Ingredients:
For salad:
1 avocado, diced
7 oz feta cheese, cubed
1/2 onion, sliced
4 tomatoes, cut into wedges
1 large cucumber, sliced
For dressing:
2 tsp dried oregano

1/4 cup olive oil
1/4 tsp salt
Directions:
over salad.
Calories 414
Fat 35.3 g
Sugar 8.9 g
Protein 10.3 g
Cholesterol 44 mg
Bacon Broccoli Salad
Serve: 10
Ingredients:
8 cups broccoli florets, chopped

1/2 lb bacon, cooked and crumbled
4 oz cheddar cheese, cubed
1/2 cup pumpkin seeds
3/4 cup mayonnaise
Pepper
Salt
Directions:

3. Cover salad bowl and place in the refrigerator for 3 hours.
4. Serve and enjoy.
Calories 305
Fat 31.3 g
Carbohydrates 7.3 g
Sugar 1.9 g
Protein 15.3 g
Cholesterol 37 mg
Avocado Salmon Salad
Serve: 2
Ingredients:
7 oz smoked salmon
2 tbsp olive oil
2 tbsp sunflower seeds
1 tsp sesame seeds
1 avocado, diced
6 oz arugula leaves
Pepper
Salt
Directions:
1. Add salmon, cilantro, sunflower seeds, avocado, and arugula

leaves into the mixing bowl and toss well.
2. In a small bowl, stir together lemon juice, olive oil, and sesame
seeds and pour over salad.
4. Serve and enjoy.
Calories 312
Fat 23.7 g
Carbohydrates 5.8 g
Sugar 2 g
Protein 21.8 g
Cholesterol 23 mg
Chapter 8: Snack & Appetizers
Spicy Jalapeno Poppers
Serve: 20
Ingredients:
10 jalapenos, cut in half and remove seeds and ribs

4 bacon slices, cook and crumbled
Directions:

2. In a bowl, mix together cream cheese, cheddar cheese, and
bacon.
3. Stuff cheese mixture into each jalapeno half.
4. Arrange jalapeno halves on a baking sheet and bake in preheated
5. Serve and enjoy.
Calories 65
Fat 5.5 g
Carbohydrates 0.7 g
Sugar 0.3 g
Protein 3.3 g
Cholesterol 16 mg
Cilantro Lime Dip
Serve: 4
Ingredients:
1/2 cup sour cream

1/2 cup mayonnaise
1 tbsp cilantro lime pesto
2 oz olive oil
1 lime zest
1 oz lime juice
2 garlic cloves
1 cup fresh cilantro
1/4 tsp salt
Directions:
1. Add all ingredients into the food processor and process until
smooth.
2. Serve and enjoy.
Calories 274
Fat 39.9 g
Carbohydrates 4.7 g
Sugar 1.3 g
Protein 1.5 g
Cholesterol 5 mg
Bacon Cheese Dip
Serve: 8
Ingredients:

3 wedges Swiss cheese
3 tbsp unsweetened almond milk
1/4 tsp salt
Directions:
smooth.
2. Serve with fresh vegetables.
Calories 201
Fat 14.2 g
Carbohydrates 2.9 g
Sugar 0.6 g
Protein 15.2 g
Cholesterol 45 mg
Broccoli Nuggets
Serve: 4
Ingredients:
2 cups broccoli florets, cook until soft

2 egg whites
Pinch of salt
Directions:

paper.
2. In a mixing bowl, add broccoli and break broccoli into the small
pieces using a masher.
3. Add remaining ingredients and mix until well combined.
4. Drop 20 scoops of broccoli mixture onto the prepared baking
sheet and press into a nugget shape.
6. Serve and enjoy.
Calories 148
Fat 10.4 g
Carbohydrates 3.9 g
Sugar 1.1 g
Protein 10.5 g
Cholesterol 30 mg
Mediterranean Dip
Serve: 16
Ingredients:
16 oz cream cheese
2 tbsp fresh basil
1 cup marinated artichoke hearts
1 cup kalamata olives
1 cup black olives
Directions:
1. Add cream cheese into the food processor and process until
smooth.
2. Add olives, sun-dried tomatoes, basil, and artichokes and process
until coarsely chopped.
3. Serve and enjoy.
Calories 125
Fat 12.1 g
Carbohydrates 2.2 g
Sugar 0.3 g
Protein 2.4 g
Cholesterol 31 mg
Roasted Pepper Dip
Serve: 12
Ingredients:
12 oz jar roasted red peppers, drained

1 tsp xanthan gum
1 tbsp tomato paste
5 oz coconut cream
2/3 cup mayonnaise
10 garlic cloves
1/2 tsp salt
Directions:
1. Add all ingredients into the food processor and process until red
peppers are chopped.
2. Serve and enjoy.
Calories 118
Fat 15.5 g
Carbohydrates 6.3 g
Sugar 3.5 g
Protein 0.7 g
Cholesterol 0 mg
Flavors Chive Dip
Serve: 10
Ingredients:
1 cup chives
1 cup mayonnaise
1 cup yogurt
1 tsp salt
Directions:
1. Add all ingredients into the blender and blend until smooth.
2. Serve and enjoy.
Calories 113
Fat 8.4 g
Carbohydrates 7.7 g
Sugar 3.3 g
Protein 1.8 g
Cholesterol 8 mg
Roasted Mix Nuts
Serve: 20
Ingredients:
5 cups mixed nuts

1 tsp dill
1 tsp chives
1 tsp fresh parsley
1 tsp paprika
1 tsp onion powder
1 tsp garlic powder
1/4 cup olive oil
1 tsp salt
Directions:

2. Add mixed nuts and remaining ingredients into the mixing bowl
and mix well.
3. Spread nuts on a parchment-lined baking sheet and bake for 20
minutes. Stir after every 5 minutes.
4. Serve and enjoy.
Calories 244
Fat 22.8 g
Carbohydrates 8.3 g
Sugar 1.7 g
Protein 5.7 g
Cholesterol 0 mg
Delicious Avocado Deviled Eggs
Serve: 12
Ingredients:
6 hard-boiled eggs, peeled

1 tsp fresh cilantro, chopped
1/4 fresh lime juice
2 tbsp onion, diced
2 tbsp mayonnaise
1 avocado, diced
Pepper
Salt
Directions:
1. Cut eggs in half lengthwise. Add egg yolks to the mixing bowl
and place egg whites onto a serving plate.
2. Add avocado into mixing bowl and mash with egg yolk. Add
cilantro, lime juice, onion, mayonnaise, pepper, and salt and mix
well.
3. Spoon avocado mixture evenly into the egg white halves.
4. Serve and enjoy.
Calories 76
Fat 6.3 g
Carbohydrates 2.5 g
Sugar 0.5 g
Protein 3.1 g
Cholesterol 82 mg
Meatballs
Serve: 4
Ingredients:
1 lb ground chicken
1 poblano chili pepper, minced
1 jalapeno pepper, minced
1 habanero pepper, minced
Salt
Directions:

combined.
3. Make small balls from meat mixture and place it into the air fryer
basket and cook for 25 minutes.
4. Serve and enjoy.
Calories 261
Fat 9 g
Carbohydrates 7 g
Sugar 2 g
Protein 36.1 g
Cholesterol 107 mg
Turkey Meatballs
Serve: 6
Ingredients:

1 lb ground turkey
1 tbsp basil, chopped
2 cups zucchini, grated
1 tsp dried oregano
1 tsp cumin
1 tbsp dried onion flakes
Pepper
Salt
Directions:

combined.
lined baking sheet.
5. Serve and enjoy.
Calories 191
Fat 10.2 g
Carbohydrates 4.1 g
Sugar 1.2 g
Protein 24.1 g
Cholesterol 132 mg
Meatballs
Serve: 4
Ingredients:

1 lb ground chicken
1/4 cup shallots, chopped
1 tbsp olive oil
Pepper
Salt
Directions:

combined.
3. Make small balls from meat mixture and place them on
parchment-lined baking sheet.
4. Bake for meatballs for 15 minutes.
5. Turn meatballs and bake for 10 minutes more.
6. Serve and enjoy.
Calories 365
Fat 16.5 g
Sugar 1 g
Protein 40.4 g
Cholesterol 151 mg
Chicken Nuggets
Serve: 4
Ingredients:
1 1/2 lbs chicken breast, boneless & cut into chunks

1/4 cup mayonnaise
1/4 tsp salt
Directions:
1. In a bowl, mix together mayonnaise, cheese, garlic powder, and

salt.
2. Add chicken and mix until well coated. Arrange coated chicken
in air fryer basket and air fry at 400 F for 25 minutes.
3. Serve and enjoy.
Calories 272
Fat 10.5 g
Carbohydrates 4 g
Sugar 1 g
Protein 38.3 g
Cholesterol 117 mg
Broccoli Fritters
Serve: 4
Ingredients:

3 cups broccoli florets, steam & chopped
Pepper
Salt
Directions:

combined.
3. Make patties from broccoli mixture and place on a parchment-
lined baking sheet and bake for 15 minutes.
4. Turn patties and bake for 15 minutes more.
5. Serve and enjoy.
Calories 295
Fat 22 g
Carbohydrates 6.3 g
Sugar 1.7 g
Protein 19.2 g
Cholesterol 141 mg
Air Fryer Tofu
Serve: 4
Ingredients:
16 oz extra firm tofu, cut into bite-sized pieces

1 tbsp olive oil
2 tbsp soy sauce
Directions:
1. Add tofu, garlic, oil, and soy sauce in a bowl and toss well.
Marinate tofu for 15 minutes.
2. Arrange tofu pieces in the air fryer basket and air fry at 370 F for
15 minutes.
3. Serve and enjoy.
Calories 115
Fat 8.2 g
Carbohydrates 2.8 g
Sugar 0.8 g
Protein 98 g
Cholesterol 0 mg
Kale Spread
Serve: 10
Ingredients:
6 cups kale, chopped

1/2 cup hemp hearts
1/2 cup extra-virgin olive oil
1 tbsp olive oil
1 1/4 tsp sea salt
1/2 cup green onions
Directions:
1. Heat 1 tablespoon of olive oil in a pan over low heat. Add kale
and sauté for 5-7 minutes.
2. Transfer kale into a food processor along with remaining
ingredients and process until smooth.
3. Serve and enjoy.
Calories 116
Fat 10.6 g
Carbohydrates 4.8 g
Sugar 0.2 g
Protein 1.7 g
Cholesterol 0 mg
Zucchini Fritters
Serve: 4
Ingredients:
2 medium zucchini, grated and squeezed

3 cups cauliflower rice
1 tbsp olive oil
1/2 tsp sea salt
Directions:
1. Add all ingredients except oil into the bowl and mix until well
combined.
3. Make small patties from mixture and place on the hot pan and
cook for 3-4 minutes on each side.
4. Serve and enjoy.
Calories 91
Fat 5.2 g
Carbohydrates 8.8 g
Sugar 4.8 g
Protein 4.3 g
Cholesterol 0 mg
Macadamia Hummus
Serve: 20
Ingredients:
1 lb macadamia nuts
6 tbsp olive oil
1/4 cup hot water
1 1/2 tbsp fresh rosemary, chopped
3 garlic cloves
Directions:
smooth.
2. Serve and enjoy.
Calories 201
Fat 21.4 g
Carbohydrates 3.5 g
Sugar 1.1 g
Protein 1.9 g
Cholesterol 0 mg
Cauliflower Hummus
Serve: 8
Ingredients:
1 cauliflower head, cut into florets

3 tbsp olive oil
1 tsp garlic, chopped
1/3 cup tahini
Pepper
Salt
Directions:

2. Spread cauliflower onto the baking sheet and roast for 30-35
3. Transfer roasted cauliflower into the food processor along with
remaining ingredients and process until smooth.
4. Serve and enjoy.
Calories 115
Fat 10.7 g
Carbohydrates 4.2 g
Sugar 0.9 g
Protein 2.4 g
Cholesterol 0 mg
Spicy Brussels Sprouts
Serve: 6
Ingredients:
2 cups Brussels sprouts, halved

1/4 cup olive oil
1/4 tsp salt
Directions:

3. Transfer Brussels sprouts on a baking sheet and roast for 30-35
4. Serve and enjoy.
Calories 85
Fat 8.5 g
Carbohydrates 2.8 g
Sugar 0.7 g
Protein 1 g
Cholesterol 0 mg
Herb Mushrooms
Serve: 4
Ingredients:
1 lb mushroom caps
1 tsp rosemary, chopped
1 tbsp basil, minced
1/2 tbsp vinegar
Pepper
Salt
Directions:
1. Add all ingredients into the bowl and toss well.

2. Add mushroom mixture into the air fryer basket and cook at 350
F for 14 minutes. Shake basket halfway through.
3. Serve and enjoy.
Calories 27
Fat 0.4 g
Carbohydrates 4.2 g
Sugar 2 g
Protein 3.6 g
Cholesterol 0 mg
Spicy Walnuts
Serve: 6
Ingredients:
2 cups walnuts
1 tsp olive oil
Pepper
Salt
Directions:
1. Add walnuts, chili powder, oil, pepper, and salt into the bowl and
toss well.
2. Add walnuts into the air fryer basket and cook at 320 F for 5
minutes.
3. Serve and enjoy.
Calories 265
Fat 25.4 g
Carbohydrates 4.2 g
Sugar 0.5 g
Protein 10 g
Cholesterol 0 mg
Cauliflower Bites
Serve: 4
Ingredients:
1 lb cauliflower florets
1 1/2 tsp garlic powder
1 tbsp olive oil
1 tsp sesame seeds
Pepper
Salt
Directions:
1. Add cauliflower florets and remaining ingredients into the bowl

and toss well and spread on the baking sheet.
3. Serve and enjoy.
Calories 67
Fat 4 g
Carbohydrates 7.1 g
Sugar 3 g
Protein 2.6 g
Cholesterol 0 mg
Spicy Cucumber Salsa
Serve: 18
Ingredients:
2 1/2 cups cucumbers, chopped

1/2 onion, chopped
4 jalapeno peppers, chopped
2 tomatoes, chopped
2 tsp fresh cilantro, chopped
2 tsp fresh parsley, chopped
1/2 tsp salt
Directions:

2. Serve and enjoy.
Calories 9
Fat 0.1 g
Carbohydrates 2.1 g
Sugar 0.9 g
Protein 0.3 g
Cholesterol 0 mg
Guacamole
Serve: 8
Ingredients:
3 medium avocados
1 tbsp jalapeno pepper, minced
1/2 cup tomato, diced
1/2 tsp sea salt
Directions:
1. Scoop out flesh from avocados and place them into the bowl.
2. Mash avocado flesh until smooth. Add remaining ingredients and
mix well.
3. Serve and enjoy.
Calories 31
Fat 1.9 g
Carbohydrates 3.5 g
Sugar 0.8 g
Protein 0.6 g
Cholesterol 0 mg
Healthy Carrot Fries
Serve: 4
Ingredients:
4 medium carrots, peel and cut into fries shape

1 1/2 tbsp olive oil
1 tsp cumin powder
1/2 tbsp paprika
1/2 tsp salt
Directions:

2. Add carrots, cumin powder, paprika, oil, and salt into the bowl
and toss well.
3. Transfer carrot fries on a baking sheet and bake for 10 minutes.
4. Turn carrot fries and bake for 15 minutes more.
5. Serve and enjoy.
Calories 75
Fat 5.5 g
Carbohydrates 6.7 g
Sugar 0.5 g
Protein 3.1 g
Cholesterol 0 mg
Vegan Queso
Serve: 12
Ingredients:
1 cup cashews
4.5 oz can green chilies, diced
Salt
Directions:
2. Serve and enjoy.
Calories 76
Fat 5.6 g
Carbohydrates 5.1 g
Sugar 0.6 g
Protein 2.7 g
Cholesterol 68 mg
Toasted Pecans
Serve: 16
Ingredients:
4 cups raw pecans

2 tsp kosher salt
Directions:

2. Toss pecans with melted butter and spread on a parchment-lined
baking sheet.
3. Toast pecans for 45 minutes. Stir after every 15 minutes.
4. Season with salt and serve.
Calories 251
Fat 24 g
Carbohydrates 4 g
Sugar 1 g
Protein 2 g
Cholesterol 15 mg
Tasty Spicy Almonds
Serve: 6
Ingredients:
1 1/2 cups raw almonds

1/2 tsp cumin
2 tsp Worcestershire sauce
1/2 tsp ground cayenne
1/4 tsp dried basil
1/2 tsp sea salt
Directions:

2. In a large bowl, whisk melted butter, cayenne, onion powder,
basil, garlic powder, cumin, chili powder, and Worcestershire
sauce.
3. Add almonds and toss to coat. Spread almonds on a parchment-
lined baking sheet.
4. Bake for 18-20 minutes. Stir 2-3 times.
5. Season with salt and serve.
Calories 177
Fat 15 g
Carbohydrates 6 g
Sugar 1.5 g
Protein 5.2 g
Cholesterol 10 mg
Rosemary Parmesan Tomatoes
Serve: 6
Ingredients:
9 tomatoes, halved
1 tbsp dried rosemary
2 tbsp olive oil
1/2 tsp ground black pepper
1 tsp kosher salt
Directions:
1. Heat a grill to medium-low heat.

2. Place tomatoes halves, cut side down, onto the grill and cook for
5-7 minutes.
4. Add garlic, rosemary, black pepper, onion powder, and salt and
cook for 3-5 minutes. Remove from heat and set aside.
5. Flip each tomato half and brush with olive oil garlic mixture and
top with grated parmesan cheese. Close grill and cook for 7-10
minutes more until cheese is melted.
6. Remove tomatoes from the grill and serve hot.
Calories 180
Fat 11 g
Carbohydrates 8 g
Sugar 5 g
Protein 10 g
Cholesterol 20 mg
Cauliflower Skewers
Serve: 6
Ingredients:

1/4 cup olive oil
1 onion, cut into wedges
1 yellow bell pepper, cut into squares
1 fresh lemon juice
3 tsp curry powder
1/2 tsp salt
Directions:
1. In a large bowl, whisk together oil, lemon juice, garlic, ginger,

curry powder, and salt.
2. Add cauliflower florets and toss until well coated.
3. Heat the grill to medium heat.
4. Thread cauliflower florets, onion, and bell pepper onto the
skewers.
5. Place skewers onto the hot grill and cooks for 6-7 minutes on
each side.
6. Serve and enjoy.
Calories 125
Fat 8.8 g
Carbohydrates 11 g
Sugar 5 g
Protein 3.4 g
Cholesterol 0 mg
Jalapeno Poppers
Serve: 5
Ingredients:
5 jalapeno peppers, slice in half and deseeded

1/2 tsp garlic, minced
2 tbsp salsa
4 oz goat cheese, crumbled
Pepper
Salt
Directions:
1. In a small bowl, mix together cheese, salsa, chili powder, garlic,

pepper, and salt.
2. Spoon cheese mixture into each jalapeno halves and place in air
fryer basket and air fry at 350 F for 13 minutes.
3. Serve and enjoy.
Calories 111
Fat 8.3 g
Carbohydrates 2.1 g
Sugar 1.2 g
Protein 7.3 g
Cholesterol 24 mg
Crab Dip
Serve: 4
Ingredients:
1 cup crabmeat
2 cups cheese, grated
1/4 cup mayonnaise
2 tbsp hot sauce
1/4 tsp pepper
1/2 tsp salt
Directions:
1. In a 6-inch dish, mix together crabmeat, hot sauce, cheese, mayo,

pepper, and salt.
2. Place dish in the air fryer basket and cook at 400 F for 7 minutes.
3. Remove dish from air fryer.
4. Drizzle dip with lemon juice.
Calories 313
Fat 23.9 g
Carbohydrates 8.8 g
Sugar 3.1 g
Protein 16.2 g
Cholesterol 67 mg
Parmesan Spinach Dip
Serve: 8
Ingredients:
1 cup frozen spinach, thawed and squeeze out all liquid

1/3 cup water chestnuts, drained and chopped
1 cup mayonnaise
1/2 tsp pepper
Directions:
1. Spray air fryer baking dish with cooking spray.

3. Transfer bowl mixture into the prepared dish and place dish in
the air fryer basket.
4. Cook at 300 F for 40 minutes.
5. Serve and enjoy.
Calories 260
Fat 22.4 g
Carbohydrates 9.6 g
Sugar 2.3 g
Protein 6.7 g
Cholesterol 48 mg
Italian Roasted Pepper Dip
Serve: 8
Ingredients:

1/2 cup roasted red peppers
1/3 cup basil pesto
Directions:
1. Add parmesan cheese and cream cheese into the food processor
and process until smooth.
2. Transfer cheese mixture into the air fryer pan and spread evenly.
Pour basil pesto on top of the cheese.
3. Sprinkle roasted pepper on top of basil pesto.
4. Sprinkle mozzarella cheese on top of the pepper layer and place
dish in air fryer basket and cook at 250 F for 12 minutes.
5. Serve and enjoy.
Calories 122
Fat 11.2 g
Carbohydrates 1.7 g
Sugar 0.6 g
Protein 4.3 g
Cholesterol 35 mg
Chicken Jalapeno Poppers
Serve: 12
Ingredients:
1/2 cup chicken, cooked and shredded

4 oz cream cheese
1/4 tsp dried oregano
1/4 tsp dried basil
6 jalapenos, halved and seed removed
1/4 cup Monterey jack cheese, shredded
1/4 tsp salt
Directions:
1. Preheat the air fryer to 370 F. Spray air fryer basket with cooking
spray.
2. Mix all ingredients in a bowl except jalapenos.
3. Spoon 1 tablespoon mixture into each jalapeno half and place it
into the air fryer basket and cook for 20 minutes.
4. Serve and enjoy.
Calories 54
Fat 4.2 g
Carbohydrates 0.9 g
Sugar 0.3 g
Protein 3.1 g
Cholesterol 17 mg
Cajun Broccoli Fritters
Serve: 4
Ingredients:

8 oz broccoli florets, chopped
1 tbsp olive oil
1/2 tsp Cajun seasoning
2 tbsp almond flour
Directions:
1. Add all ingredients except oil in a large bowl and mix until well
combined.
2. Heat oil in a pan over medium heat. Make patties from mixture
and place on a hot pan.
3. Cook patties until lightly browned, about 2-3 minutes on each
side.
4. Serve and enjoy.
Calories 275
Fat 22.2 g
Carbohydrates 7.3 g
Sugar 1.8 g
Protein 14.4 g
Cholesterol 112 mg
Feta Jalapeno Poppers
Serve: 24
Ingredients:
12 jalapeno peppers, cut in half and remove seeds

4 oz cream cheese
2 oz feta cheese
Directions:

2. Add all ingredients except jalapeno peppers into the bowl and
mix well to combine.
3. Stuff cheese mixture into each jalapeno half and place it on a
baking sheet.
5. Serve and enjoy.
Calories 45
Fat 3.8 g
Carbohydrates 0.9 g
Sugar 0.4 g
Protein 2 g
Cholesterol 12 mg
Ranch Dip
Serve: 8
Ingredients:
1 1/2 tbsp ranch seasoning

1 cup mayonnaise
1/2 cup sour cream
Directions:
1. Add all ingredients in a bowl and mix until well combined.

2. Place in refrigerator for 15 minutes.
3. Serve with fresh vegetables.
Calories 151
Fat 12.8 g
Carbohydrates 7.6 g
Sugar 1.9 g
Protein 0.7 g
Cholesterol 14 mg
Yummy Chicken Dip
Serve: 6
Ingredients:
2 cups chicken, cooked and shredded

1/2 cup sour cream
4 tbsp hot sauce
Directions:

2. Add all ingredients in a large bowl and mix until well combined.
3. Transfer mixture in a baking dish and bake for 25 minutes.
4. Serve dip with vegetables.
Calories 245
Fat 18.7 g
Carbohydrates 2.1 g
Sugar 0.3 g
Protein 17.1 g
Cholesterol 86 mg
Cheese Bacon Jalapeno Poppers
Serve: 10
Ingredients:
10 jalapeno peppers, cut in half and remove seeds

5 bacon strips, cut in half
1/3 cup cream cheese, softened
Directions:

2. In a small bowl, mix together cream cheese, garlic powder, and
onion powder.
3. Stuff cream cheese into each jalapeno half.
4. Wrap each jalapeno half with half bacon strip and place in air
fryer basket and cook for 6-8 minutes.
5. Serve and enjoy.
Calories 83
Fat 4.4 g
Carbohydrates 6.3 g
Sugar 1.5 g
Protein 4.8 g
Cholesterol 9 mg
Spicy Guacamole
Serve: 8
Ingredients:
2 avocados, halved and pitted

4 tbsp jalapeno, chopped
1/4 small onion, chopped
1/2 tsp sea salt
Directions:
1. Add cilantro, onion, pepper, and salt in a food processor and

process into a smooth paste.
2. Scoop out the avocado flesh into a bowl and mash with a fork.
Add cilantro paste and lime juice and stir to combine.
3. Serve and enjoy.
Calories 106
Fat 9.8 g
Carbohydrates 5.2 g
Sugar 0.5 g
Protein 1 g
Cholesterol 0 mg
Tasty Cauliflower Hummus
Serve: 6
Ingredients:

1 1/2 tbsp tahini paste
2 tbsp avocado oil
2 tbsp water
3 tbsp olive oil
1/2 tsp salt
Directions:
1. In a microwave-safe dish mix together cauliflower florets, garlic

cloves, avocado oil, water, and salt, and microwave for 15
minutes.
2. Transfer cauliflower mixture into the blender and blend until
smooth.
3. Add remaining ingredients and blend until smooth.
4. Serve and enjoy.
Calories 104
Fat 9.7 g
Carbohydrates 4.2 g
Sugar 1.4 g
Protein 1.8 g
Cholesterol 0 mg
Garlic Zucchini Dip
Serve: 6
Ingredients:
1 zucchini, diced
2 garlic cloves
1/2 cup sunflower seeds
1/2 cup olive oil
2 tbsp salt
Directions:
2. Serve and enjoy.
Calories 173
Fat 18.8 g
Carbohydrates 2.2 g
Sugar 0.7 g
Protein 1.3 g
Cholesterol 0 mg
Chapter 9: Desserts
Delicious Brownie Bites
Serve: 13
Ingredients:
1 cup pecans, chopped

1/4 cup unsweetened chocolate chips
1/2 tsp vanilla
1/4 cup Lakanto monkfruit sweetener
1/4 cup unsweetened cocoa powder
1/8 tsp pink salt
Directions:
1. Add all ingredients except chocolate chips into the food

processor and process until well combined.
2. Transfer batter into the mixing bowl. Add chocolate chips and
mix well.
3. Make 13 even shape balls from mixture and place on parchment
lined baking sheet.
4. Place baking sheet in freezer for 20 minutes.
5. Serve and enjoy.
Calories 111
Fat 9.9 g
Carbohydrates 4.6 g
Sugar 1.3 g
Protein 2.1 g
Cholesterol 0 mg
Peanut Butter Chaffle
Serve: 2
Ingredients:
1 egg
2 tbsp peanut butter
3 tbsp Swerve
Directions:
1. Heat waffle iron.

2. In a small bowl, mix together egg, cheese, Swerve, and peanut
butter.
3. Pour 1/2 of the batter into the waffle iron and cook for 4 minutes.
4. Serve and enjoy.
Calories 153
Fat 11.5 g
Carbohydrates 6.6 g
Sugar 1.7 g
Protein 8.8 g
Cholesterol 86 mg
Chocolate Chaffle
Serve: 2
Ingredients:
1 egg
1 tsp vanilla
1 1/2 tbsp erythritol
2 tsp unsweetened cocoa powder
1 tsp butter, melted
1 tsp cinnamon
1/2 tsp baking soda
Directions:

2. In a bowl, whisk egg with vanilla and cream cheese.
3. Add remaining ingredients and stir until just combined.
4. Pour 1/2 of the batter into the hot waffle maker and cook for 4
minutes.
5. Serve and enjoy.
Calories 175
Fat 14.8 g
Carbohydrates 5.1 g
Sugar 0.8 g
Protein 5.8 g
Cholesterol 118 mg
Avocado Coconut Pops
Serve: 6
Ingredients:
2 avocados, pitted
1/4 cup Swerve
1 1/2 cups unsweetened coconut milk
Directions:
2. Pour into the Popsicle molds and place them in the refrigerator
until set.
3. Serve and enjoy.
Calories 162
Fat 16 g
Carbohydrates 5.6 g
Sugar 2.3 g
Protein 1.8 g
Cholesterol 0 mg
Silky Chocolate Mousse
Serve: 4
Ingredients:
1 1/2 cups heavy whipping cream

2 tbsp Swerve
Directions:
1. Add heavy whipping cream in bowl and beat until thickens.

2. Add cocoa powder and swerve and beat again until stiff peaks
form.
3. Pour in serving glasses and place in the refrigerator for 2 hours.
4. Serve and enjoy.
Calories 174
Fat 17.6 g
Carbohydrates 6.2 g
Sugar 0.2 g
Protein 2.3 g
Cholesterol 62 mg
Lemon Cheesecake Mousse
Serve: 8
Ingredients:
2/3 cup lemon curd

1 cup heavy cream
8 oz cream cheese
1/3 cup Swerve
Directions:
1. Add heavy cream in a large bowl and beat until soft peaks form.
2. In a separate bowl, beat cream cheese until smooth. Add swerve
and lemon curd and beat until combined.
3. Pour cream cheese mixture into the heavy cream and mix until
combined.
4. Place mousse in the refrigerator for 15 minutes before serving.
Calories 231
Fat 23.4 g
Carbohydrates 6.6 g
Sugar 5.4 g
Protein 3.8 g
Cholesterol 118 mg
Blueberry Muffins
Serve: 12
Ingredients:
3 eggs
1/2 cup fresh blueberries
1/4 cup Swerve
2 1/2 cups almond flour
5.5 oz plain yogurt
1/2 tsp vanilla
Pinch of salt
Directions:

2. In a bowl, whisk together yogurt, vanilla, eggs, and salt until
smooth.
3. Add almond flour, baking powder, and swerve and blend again
until smooth.
4. Add blueberries and stir well. Pour batter into the prepared
muffin tray.
6. Serve and enjoy.
Calories 63
Fat 4.2 g
Carbohydrates 3.6 g
Sugar 1.8 g
Protein 3.4 g
Cholesterol 42 mg
Lemon Strawberry Granita
Serve: 8
Ingredients:
2 lbs strawberries, halved

1/2 tsp fresh lemon juice
1 cup of water
1 tsp liquid stevia
1/4 tsp balsamic vinegar
Pinch of salt
Directions:
2. Pour blended mixture into the baking dish. Place baking dish in
freezer for 45 minutes.
3. After 45 minutes lightly stir the granita mixture using a fork and
again place in the freezer for 40 minutes.
4. Stir granita using a fork and serve.
Calories 36
Fat 0.3 g
Carbohydrates 8.7 g
Sugar 5.6 g
Protein 0.8 g
Cholesterol 0 mg
Lemon Yogurt Muffins
Serve: 12
Ingredients:
2 eggs
1 fresh lemon juice
1 tbsp lemon zest
1 cup almond flour
1/3 cup swerve
1/2 cup yogurt
Directions:

combined.
3. Pour batter into the prepared muffin tray and bake for 12-15
minutes.
4. Serve and enjoy.
Calories 96
Fat 8.2 g
Carbohydrates 3.4 g
Sugar 1.3 g
Protein 2.7 g
Cholesterol 41 mg
Vanilla Blackberry Yogurt
Serve: 6
Ingredients:
4 cups frozen unsweetened blackberries

1 cup yogurt
1 tsp vanilla
Directions:
2. Pour blended mixture into the air-tight container and place in the
freezer for 2 hours.
3. Serve and enjoy.
Calories 48
Fat 0.6 g
Carbohydrates 7 g
Sugar 5.7 g
Protein 2.6 g
Cholesterol 2 mg
Delicious Chocolate Fudge
Serve: 10
Ingredients:
1/2 cup cashew butter

1/2 cup coconut oil
Directions:
1. Line 9*5-inch loaf pan with parchment paper and set aside.
2. Add all ingredients into the double boiler over medium heat until
melted. Stir well.
3. Pour melted mixture into the prepared pan and place in
refrigerator until set.
4. Cut into pieces and serve.
Calories 249
Fat 23.6 g
Carbohydrates 6.7 g
Sugar 0.6 g
Protein 3.9 g
Cholesterol 0 mg
Lemon Melon Pops
Serve: 4
Ingredients:
3 cups melon, chopped

Directions:
1. Add lemon juice and melon into the blender and blend until
smooth.
2. Pour blended mixture into the Popsicle molds and place in the
freezer for 4 hours or until set.
3. Serve and enjoy.
Calories 40
Fat 0.2 g
Carbohydrates 9.6 g
Sugar 9.2 g
Protein 1 g
Cholesterol 0 mg
Almond Peanut Butter Bars
Serve: 9
Ingredients:
2 eggs
1/2 cup erythritol
1/2 cup butter softened
1/2 cup peanut butter
Directions:
1. Grease 9*9-inch baking pan with cooking spray and set aside.
2. In a bowl, beat together butter, eggs, and peanut butter until well
combined.
3. Add dry ingredients and mix until a smooth batter is formed.
4. Spread batter in prepared baking pan.
6. Slice and serve.
Calories 203
Fat 17.1 g
Carbohydrates 6.8 g
Sugar 2.9 g
Protein 9.2 g
Cholesterol 36 mg
Chocolate Ice Cream
Serve: 12
Ingredients:
4 egg yolks
4 eggs
1/4 cup Swerve
2 tsp vanilla
4 tbsp MCT oil
3/4 cup of coconut oil
Pinch of salt
Directions:
2. Pour blended mixture into the ice cream maker and churn
according to machine instructions.
3. Store in an airtight container in the freezer.
4. Serve and enjoy.
Calories 198
Fat 21.7 g
Carbohydrates 1.5 g
Sugar 0.3 g
Protein 3.1 g
Cholesterol 125 mg
Cinnamon Protein Bars
Serve: 8
Ingredients:
2 scoops vanilla protein powder

1/4 cup coconut oil, melted
1 cup almond butter
1/2 tsp cinnamon
15 drops liquid stevia
Pinch of salt
Directions:
1. In a bowl, mix together all ingredients until well combined.

2. Transfer bar mixture into a baking dish and press down evenly.
Place in refrigerator until firm.
3. Slice and serve.
Calories 99
Fat 8 g
Carbohydrates 0.6 g
Sugar 0.2 g
Protein 7.2 g
Cholesterol 0 mg
Vanilla Almond Ice Bombs
Serve: 8
Ingredients:
1 cup unsweetened almond milk

1 cup heavy cream
1 tsp vanilla
1/4 cup Swerve
Directions:
1. Add all ingredients into the blender and blend until well
combined.
2. Pour bended mixture into the small silicone muffins molds and
place them in the freezer until set.
3. Serve and enjoy.
Calories 58
Fat 6 g
Carbohydrates 0.8 g
Sugar 0.1 g
Protein 0.4 g
Cholesterol 21 mg
Pumpkin Cheese Ice Bombs
Serve: 12
Ingredients:
3 eggs
1 tsp cinnamon
1/4 cup Swerve
8 oz cream cheese
Directions:
2. Pour blended mixture into the small silicone muffin molds and
place them in the freezer until set.
3. Serve and enjoy.
Calories 94
Fat 7.9 g
Carbohydrates 1.9 g
Sugar 0.5 g
Protein 4.2 g
Cholesterol 62 mg
Vanilla Coconut Bars
Serve: 24
Ingredients:
1/2 cup coconut cream

3 cups unsweetened desiccated coconut
1/4 tsp vanilla
1/2 cup erythritol
Directions:
1. Line 8*5-inch baking pan with parchment paper and set aside.
2. Add all ingredients into the blender and blend until sticky
mixture form.
3. Transfer coconut mixture in prepared baking pan. Spread mixture
evenly and place in refrigerator for 15 minutes.
4. Slice and serve.
Calories 71
Fat 7.3 g
Carbohydrates 1.5 g
Sugar 0.6 g
Protein 0.5 g
Cholesterol 0 mg
Fudge Bars
Serve: 36
Ingredients:
1 cup unsweetened peanut butter

8 oz cream cheese
1 tsp vanilla
1 cup butter
1/2 cup whey protein powder
1 tsp stevia
1 cup erythritol
Directions:
1. Grease baking pan and line with parchment paper. Set aside.
2. Melt butter and cream cheese in a saucepan over medium heat.
Add peanut butter and stir to combine. Remove pan from heat.
3. Add remaining ingredients and blend until just combined.
4. Pour mixture into the prepared pan and spread evenly.
5. Place in refrigerator for 1-2 hours or until set.
6. Slice and serve.
Calories 111
Fat 11g
Carbohydrates 1.6 g
Sugar 0.3 g
Protein 2.6 g
Cholesterol 21 mg
Strawberry Ice Cream
Serve: 10
Ingredients:
12 oz strawberries
1 1/2 cups heavy cream
1/2 tsp vanilla
1 1/2 cups sour cream
1/2 cup Swerve
Directions:
1. Add 1/4 cup sweetener and strawberries into a blender and blend
until pureed.
2. In a large bowl, whisk the strawberry mixture, vanilla, and sour
cream until combined.
3. In a separate bowl, beat heavy cream with remaining Swerve
until stiff peaks form.
4. Gently fold heavy cream mixture into the strawberry mixture and
pour it into the air-tight container. Place in the freezer for 6-8
hours or until firm.
5. Serve and enjoy.
Calories 148
Fat 14 g
Carbohydrates 4.7 g
Sugar 1.8 g
Protein 1.7 g
Cholesterol 40 mg
Choco Cheese Fat Bombs
Serve: 12
Ingredients:
5.5 oz mascarpone cheese

7 oz unsweetened chocolate, grated
1/4 cup Swerve
Directions:
1. Add mascarpone cheese and Swerve into the bowl and beat until
fluffy.
2. Add grated chocolate and mix well.
3. Spoon mixture into the small silicone muffins molds and place in
the freezer until firm.
4. Serve and enjoy.
Calories 106
Fat 10.3 g
Carbohydrates 5.4 g
Sugar 0.2 g
Protein 3.6 g
Cholesterol 7 mg
Chocolate Cake
Serve: 12
Ingredients:
6 eggs
10.5 oz butter, melted
10.5 oz unsweetened chocolate, melted
1 1/2 cup erythritol
Pinch of salt
Directions:
1. Preheat the oven to 350 F. Grease 8-inch spring-form cake pan

with butter and set aside.
2. In a large bowl, beat eggs until foamy. Add sweetener and stir
well.
3. Add melted butter, chocolate, almond flour, and salt and stir until
combined.
4. Pour batter in the prepared cake pan and bake for 30 minutes.
5. Remove cake from oven and allow to cool completely.
6. Slice and serve.
Calories 360
Fat 37.6 g
Carbohydrates 8.6 g
Sugar 0.6 g
Protein 7.2 g
Cholesterol 135 mg
Pecan Carrot Cake
Serve: 16
Ingredients:
2 eggs
1/4 cup pecans, chopped
6 tbsp erythritol
1/2 tsp vanilla
1/2 cup carrots, grated
1/8 tsp ground cloves
1 tsp cinnamon
1 tsp baking powder
2 tbsp unsweetened shredded coconut
Pinch of salt
Directions:
1. Preheat the oven to 325 F. Spray cake pan with cooking spray
and set aside.
2. In a large bowl, whisk together almond flour, cloves, cinnamon,
baking powder, shredded coconut, nuts, sweetener, and salt.
3. Stir in eggs, vanilla, butter, and shredded coconut until just
combined.
4. Pour batter into the prepared cake pan and bake for 30-35
minutes.
5. Slice and serve.
Calories 53
Fat 4.9 g
Carbohydrates 1.6 g
Sugar 0.5 g
Protein 1.3 g
Cholesterol 24 mg
Peanut Butter Chocolate Fudge
Serve: 8
Ingredients:
1 tbsp cocoa powder

1 tbsp cocoa nibs
4 tbsp butter
1 tbsp coconut oil
Directions:
1. Add all ingredients in a pan except cocoa nibs and heat over the
medium-low heat until melted.
2. Pour the mixture into the fudge tray and sprinkle cocoa nibs on
top.
3. Place the tray in the refrigerator for 1 hour.
4. Once fudge set then cut into the pieces and serve.
Calories 121
Fat 11.9 g
Carbohydrates 2.7 g
Sugar 1 g
Protein 2.3 g
Cholesterol 15 mg
Whipped Cream & Fresh Berries
Serve: 2
Ingredients:

1/4 cup fresh strawberries, sliced
1/2 cup fresh raspberries
1/4 cup fresh blueberries
1/4 tsp vanilla
Directions:
1. Add heavy whipping cream in a large bowl and beat until soft
peaks form. Add vanilla and fold well.
2. Serve immediately with fresh berries.
Calories 172
Fat 15.1 g
Carbohydrates 8.9 g
Sugar 4.2 g
Protein 1.5 g
Cholesterol 55 mg
Butter Cake
Serve: 9
Ingredients:
5 eggs
1 cup Swerve
1 tsp vanilla
1 tsp orange extract
1 tsp baking powder
6.5 oz almond flour
Directions:
1. Preheat the oven to 350 F. Spray 9-inch cake pan with cooking
2. Add all ingredients into the mixing bowl and whisk until batter is
fluffy.
3. Pour batter into the prepared pan and bake for 35-40 minutes.
4. Remove cake from oven and set aside to cool completely.
5. Slices and serve.
Calories 287
Fat 27.2 g
Carbohydrates 5.4 g
Sugar 1 g
Protein 8.5 g
Cholesterol 132 mg
Berry Cheesecake Ice Bombs
Serve: 16
Ingredients:
3/4 cup of frozen mix berries

1 tsp vanilla
2 tbsp Swerve
2 tbsp coconut oil
Directions:
2. Spoon blended mixture into the ice cube tray and place in the
freezer until set.
3. Serve and enjoy.
Calories 69
Fat 6.6 g
Carbohydrates 1.6 g
Sugar 0.8 g
Protein 1.1 g
Cholesterol 16 mg
Raspberry Cheese Bites
Serve: 24
Ingredients:
1/2 cup raspberries, halved

1/4 cup Swerve
1 tsp vanilla
Directions:
1. Line baking sheet with parchment paper and set aside.

Place in refrigerator for 1 hour.
3. Once the mixture is chilled then scoop 1 tablespoon scoops and
place onto the prepared baking dish. Place in the refrigerator for
1-2 hours.
4. Serve and enjoy.
Calories 85
Fat 8.5 g
Carbohydrates 1.3 g
Sugar 0.2 g
Protein 1.1 g
Cholesterol 21 mg
Delicious Lemon Cake
Serve: 10
Ingredients:
4 eggs
1 tbsp vanilla
1/2 cup butter softened
2 tsp baking powder
2 cups almond flour
2 tbsp lemon zest
1/4 cup erythritol
Directions:
1. Preheat the oven to 300 F. Grease 9-inch loaf pan with butter and
set aside.
2. In a large bowl, whisk all ingredients until a smooth batter is
formed.
3. Pour batter into the loaf pan and bake for 60 minutes.
4. Slice and serve.
Calories 255
Fat 22.7 g
Carbohydrates 7.7 g
Sugar 1.6 g
Protein 7.6 g
Cholesterol 90 mg
Chocolate Frosty
Serve: 4
Ingredients:

2 tbsp unsweetened cocoa powder
1 tbsp almond butter
1 tsp vanilla
Directions:
1. Add all ingredients into the large bowl and beat using a hand
mixer until soft peaks form.
2. Place in refrigerator for 1 hour.
3. Add frosty in piping bag and pipe into serving cups.
4. Serve and enjoy.
Calories 137
Fat 13.7 g
Carbohydrates 3.2 g
Sugar 0.4 g
Protein 2 g
Cholesterol 41 mg
Vanilla Custard
Serve: 6
Ingredients:
2 egg yolks
3 eggs
1/2 cup erythritol
2 cups heavy whipping cream
1/2 tsp vanilla
1 tsp nutmeg
Directions:

2. Add all ingredients into the large bowl and beat until just
combined.
3. Pour custard mixture into the greased pie dish.
5. Remove from the oven and let it cool completely then place in
the freezer for 2 hours.
6. Serve and enjoy.
Calories 190
Fat 18.6 g
Carbohydrates 1.7 g
Sugar 0.4 g
Protein 4.5 g
Cholesterol 207 mg
Almond Peanut Butter Fat Bombs
Serve: 8
Ingredients:

4 tbsp erythritol
Directions:
2. Cover bowl and place in the freezer until the mixture is firm.
3. Remove from the refrigerator and make small balls from the
mixture.
4. Serve and enjoy.
Calories 39
Fat 3.3 g
Carbohydrates 1.4 g
Sugar 0.5 g
Protein 1.6 g
Cholesterol 0 mg
Smooth Peanut Butter Mousse
Serve: 5
Ingredients:
3/4 cup heavy cream

1/4 cup Swerve
2 tbsp peanut butter powder
1/4 cup peanut butter
Directions:
1. Add all ingredients in a large bowl and beat using a hand mixer
until thick and creamy.
2. Pipe mousse into serving cups and place in the refrigerator for 1-
2 hours.
3. Serve and enjoy.
Calories 214
Fat 19.5 g
Carbohydrates 4.8 g
Sugar 2.5 g
Protein 6.1 g
Cholesterol 43 mg
Delicious Lemon Mousse
Serve: 2
Ingredients:
15 oz can unsweetened coconut milk

1/2 tsp lemon extract
Pinch of turmeric
Directions:
1. Place coconut milk in the refrigerator overnight. Scoop out thick

cream into a large bowl.
2. Add remaining ingredients to the bowl and beat using a hand
mixer until smooth.
3. Transfer mousse mixture into a piping bag and pipe into serving
cups.
4. Place in refrigerator.
5. Serve and enjoy.
Calories 376
Fat 39.9 g
Carbohydrates 5.5 g
Sugar 5.5 g
Protein 2.7 g
Cholesterol 0 mg
Coconut Butter Fat Bombs
Serve: 8
Ingredients:

1/2 cup coconut butter
1/4 cup coconut oil, melted
1 tbsp liquid stevia
Pinch of salt
Directions:
1. Add all ingredients into the bowl and beat using a hand mixer
until smooth.
2. Pour mixture into the silicone candy molds and place them in the
freezer until set.
3. Serve and enjoy.
Calories 85
Fat 9.1 g
Carbohydrates 2.2 g
Sugar 0.2 g
Protein 0.7 g
Cholesterol 0 mg
Almond Butter Fat Bombs
Serve: 6
Ingredients:

1/4 cup Swerve
Directions:
1. Add coconut oil and almond butter in a microwave-safe bowl and

microwave for 30 seconds. Stir until smooth.
2. Add cocoa powder and Swerve and stir well.
3. Pour into mini silicone muffin molds and place in refrigerator
until firm.
4. Serve and enjoy.
Calories 87
Fat 9.7 g
Carbohydrates 1.2 g
Sugar 0.1 g
Protein 0.5 g
Cholesterol 0 mg
Chocolate Custard
Serve: 4
Ingredients:
2 eggs
1 cup unsweetened almond milk
1/4 cup Swerve
1 tsp orange zest
1 tsp vanilla
Pinch of salt
Directions:

2. Place ramekins in a baking dish and set aside.
3. Add all ingredients into the blender and blend until well
combined.
4. Pour mixture into the ramekins.
5. Pour hot water into the baking dish up to halfway through
ramekins.
6. Place baking dish in the oven and bake for 35-40 minutes.
7. Remove from oven and allow to cool completely.
8. Serve and enjoy.
Calories 155
Fat 14.5 g
Carbohydrates 3.4 g
Sugar 0.4 g
Protein 4.2 g
Cholesterol 123 mg
Coffee Fat Bombs
Serve: 10
Ingredients:
1 tbsp cocoa powder, unsweetened

2 tbsp heavy cream
4 tbsp butter
4 tbsp coconut oil
10 drops of liquid stevia
1/2 tsp coffee extract
Directions:
1. Add coconut oil and butter in microwave-safe bowl microwave

for 30 seconds.
2. Add heavy cream, cocoa powder, coffee extract, and liquid stevia
in coconut oil mixture. Stir well.
3. Pour mixture into the mold and place it in the refrigerator for 1
hour.
4. Serve and enjoy.
Calories 99
Fat 11.2 g
Carbohydrates 0.4 g
Sugar 0 g
Protein 0.2 g
Cholesterol 16 mg
Berry Sorbet
Serve: 1
Ingredients:
1/2 cup frozen raspberries

1/2 tsp liquid stevia
1/2 cup frozen strawberries
Directions:
2. Pour into the container and place it in the freezer for 3 hours.
3. Serve chilled and enjoy.
Calories 29
Fat 0 g
Carbohydrates 8.6 g
Sugar 4.1 g
Protein 1.5 g
Cholesterol 0 mg
Choco Peppermint Mousse
Serve: 4
Ingredients:
1 1/4 cup heavy cream

4 drop peppermint stevia
4 oz cream cheese
1/2 cup cocoa powder, unsweetened
1/2 tsp peppermint extract
Directions:
2. Pour mixture into the serving glasses and place in the
refrigerator.
3. Serve and enjoy.
Calories 254
Fat 25.2 g
Carbohydrates 7.8 g
Sugar 0.4 g
Protein 4.9 g
Cholesterol 83 mg
Raspberry Coconut Pudding
Serve: 2
Ingredients:
1/2 cup raspberries

4 tbsp chia seeds
Directions:
2. Pour into the glass jar and place it in the freezer for 3 hours.
Calories 160
Fat 12.9 g
Carbohydrates 11 g
Sugar 2.5 g
Protein 3.3 g
Cholesterol 0 mg
Coconut Butter Pops
Serve: 12
Ingredients:
1/2 cup peanut butter, sugar-free

2 cans of coconut milk
1 tsp liquid stevia
Directions:
2. Pour mixture into the popsicle molds and place in the refrigerator
for 3 hours or until set.
3. Serve and enjoy.
Calories 102
Fat 9.4 g
Carbohydrates 3 g
Sugar 1.6 g
Protein 3.1 g
Cholesterol 0 mg
Raspberry Cheese Fat Bombs
Serve: 8
Ingredients:
1 cup raspberries
2 tbsp Swerve
3/4 cup cream cheese
1 tsp vanilla
Directions:
2. Pour into the ice cube tray and place in the refrigerator until set.
3. Serve and enjoy.
Calories 145
Fat 14.5g
Carbohydrates 3 g
Sugar 0.8 g
Protein 1.8 g
Cholesterol 24 mg
Mint Ice Cream
Serve: 8
Ingredients:
1 egg yolk
1 1/2 cups heavy whipping cream
1/4 tsp peppermint extract
1/2 cup erythritol
Directions:
1. Add all ingredients to the bowl and blend until well combined.
2. Pour ice cream mixture into the ice cream maker and churn ice
cream according to the machine instructions.
3. Serve and enjoy.
Calories 85
Fat 8.9 g
Carbohydrates 0.7 g
Sugar 0.1 g
Protein 0.8 g
Cholesterol 57 mg
Vanilla Pumpkin Ice Cream
Serve: 5
Ingredients:
2 cups heavy whipping cream

1 tbsp vanilla
1 1/2 tsp liquid stevia
2 tsp pumpkin pie spice
Directions:
fluffy.
2. Transfer ice cream mixture in air-tight container and place in the
freezer for 1 hour.
3. Remove ice cream mixture from refrigerator and whisk until
smooth.
4. Again place in the refrigerator for 2 hours.
Calories 184
Fat 17.9 g
Carbohydrates 4.1 g
Sugar 1.2 g
Protein 1.3 g
Cholesterol 66 mg
Berry Yogurt
Serve: 6
Ingredients:
1 cup mixed berries

1 cup coconut cream
2 tbsp erythritol
1/2 lemon juice
1 tsp vanilla
Directions:
1. In a bowl, whisk together coconut cream, sweetener, lemon juice,

and vanilla and place in the freezer for 30 minutes.
2. Add berries and frozen coconut cream mixture into the blender
and blend until smooth.
3. Transfer blended mixture in container and place in the
refrigerator for 1-2 hours.
4. Serve and enjoy.
Calories 108
Fat 9.7 g
Carbohydrates 5.2 g
Sugar 3.2 g
Protein 1.1 g
Cholesterol 0 mg
Delicious Strawberry Yogurt
Serve: 8
Ingredients:
4 cups frozen strawberries

1/2 cup plain yogurt
1 tsp liquid stevia
Directions:
1. Add all ingredients into the blender and blend until yogurt is
smooth.
2. Serve immediately and enjoy it.
Calories 36
Fat 0.2 g
Carbohydrates 7.6 g
Sugar 5.6 g
Protein 0.9 g
Cholesterol 1 mg
Blackberry Ice Cream
Serve: 8
Ingredients:
1 egg yolks
1 1/2 cup heavy whipping cream
1 cup blackberries
1/2 cup erythritol
Directions:
1. Add all ingredients to the bowl and blend until well combined.
2. Pour ice cream mixture into the ice cream maker and churn ice
cream according to the machine instructions.
3. Serve and enjoy.
Calories 92
Fat 9 g
Carbohydrates 2.4 g
Sugar 0.9 g
Protein 1.1 g
Cholesterol 57 mg
Cocoa Butter Raspberry Candy
Serve: 12
Ingredients:
2 oz cocoa butter
1/2 cup dried raspberries
1/4 cup Swerve
1/2 cup coconut oil
Directions:
1. Melt cocoa butter and coconut oil in a saucepan over low heat.
2. Remove saucepan pan from heat.
3. Grind the raspberries in a blender.
4. Add swerve and ground raspberries to the saucepan and stir well.
5. Pour mixture into the silicone candy molds and place them in the
freezer until set.
6. Serve and enjoy.
Calories 101
Fat 11.5 g
Carbohydrates 0.7 g
Sugar 0.2 g
Protein 0.1 g
Cholesterol 0 mg
Lemon Ricotta Cheesecake
Serve: 8
Ingredients:
4 eggs
1 fresh lemon zest
18 oz ricotta cheese
2 tbsp swerve
1 fresh lemon juice
Directions:
1. Preheat the oven to 350 F. Spray cake pan with cooking spray
and set aside.
2. In a large bowl, beat ricotta cheese until smooth. Add egg one by
one and whisk well.
3. Add lemon juice, lemon zest, and swerve and mix well.
4. Transfer mixture into the prepared cake pan and bake for 50-55
minutes.
5. Remove cake from oven and set aside to cool completely.
6. Place cake in the refrigerator for 1-2 hours.
7. Slice and serve.
Calories 122
Fat 7.3 g
Carbohydrates 4.2 g
Sugar 0.5 g
Protein 10.1 g
Cholesterol 102 mg
Chapter 10: 21-Day Meal Plan
Week One of the keto Diet Meal plan
Monday
Breakfast: Spinach Egg Scramble
Lunch: Simple Cajun Salmon
Dinner: Creamy Garlic Butter Chicken
Tuesday
Breakfast: Cauliflower Breakfast Casserole
Lunch: Flavorful Deviled Egg Salad
Dinner: Delicious Chicken Cacciatore
Wednesday
Breakfast: Jalapeno Breakfast Casserole
Lunch: Southern Chicken Salad
Dinner: Easy Pulled Pork
Thursday
Breakfast: Sausage Ricotta Cheese Casserole
Lunch: Quick Cajun Shrimp
Dinner: Lemon Pepper Chicken
Friday
Breakfast: Easy Cheese Quiche
Lunch: Keto Italian Salad
Dinner: Flavorful Chili Lime Chicken
Saturday
Breakfast: Broccoli Egg Bake
Lunch: Classic Chicken Salad
Dinner: Keto Butter Beef
Sunday
Breakfast: Ranch Breakfast Quiche
Lunch: White Fish Fillets
Dinner: Roasted Pepper Artichoke Chicken
Week Two of the Keto Diet Meal Plan

Monday
Breakfast: Cauliflower Casserole
Lunch: Shrimp Avocado Salad
Dinner: Cajun Chicken Stew
Tuesday
Breakfast: Baked Breakfast Egg
Lunch: Flavorful Blackened Shrimp
Dinner: Pesto Chicken
Wednesday
Breakfast: Healthy Veggie Frittata
Lunch: Flavors Salmon Salad
Dinner: Cheesy Chicken Casserole
Thursday
Breakfast: Breakfast Cheese Tomato Quiche
Lunch: Balsamic Chicken
Dinner: Curried Pork Chops
Friday
Breakfast: Delicious Cheese Bacon Quiche
Lunch: Parmesan Garlic Shrimp
Dinner: Chicken with Mushrooms
Saturday
Breakfast: Cheese Ham Baked Omelet
Lunch: Easy Bacon Ranch Chicken Salad
Dinner: Lamb Chops
Sunday
Breakfast: Sausage Zucchini Casserole
Lunch: Chicken Cheese Casserole
Dinner: Lamb Roast
Week Three of the Keto Diet Meal Plan

Monday
Breakfast: Spinach Egg Scramble
Lunch: Baked Halibut
Dinner: Classic Pork Cacciatore
Tuesday
Breakfast: Spicy Scrambled Egg
Lunch: Chicken Broccoli Casserole
Dinner: Pork Roast
Wednesday
Breakfast: Mexican Frittata
Lunch: Italian Baked Pesto Chicken
Dinner: Italian Beef Chuck Roast
Thursday
Breakfast: Simple Asparagus Omelet
Lunch: Baked Swordfish Fillets
Dinner: Rosemary Lamb Roast
Friday
Breakfast: Spinach Kale Egg Bake
Lunch: Flavorful Chicken Casserole
Dinner: Chili Chuck Roast
Saturday
Breakfast: Cheesy Zucchini Quiche
Lunch: Baked Basa Fillets
Dinner: Beef Ribs
Sunday
Breakfast: Cauliflower Breakfast Casserole
Lunch: Avocado Salmon Salad
Dinner: Juicy & Tender Chuck Roast
Conclusion
Keto diet is not just a diet plan it is healthy eating habits having the ability
to change your eating lifestyle. During a keto diet, you are free to eat lots of
healthy fats and satisfying foods that are low in carb. It helps to control
your food cravings.
Keto meal prep cookbook helps you in your keto diet journey. The book
covers all important topics from the basics of a keto diet with tips for keto
diet success and the importance of meal prepping.
There are different types of keto recipes from breakfast to desserts that are
written in this book are made up of easy to find, affordable, and simple
ingredients that are found in your nearest grocery shop easily. All the
recipes written in this book are well balanced in a calorie which helps you
to keep your carb level under control. He recipes written in this book comes
with their exact nutritional values.

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Keto Meal Prep Cookbook for

Tips for Keto Diet Success

Limit daily carb consumption

Decrease your stress level

Add extra salt during keto

Use MCT oils

Why is Meal Prepping Important?

Saves your money

Help to lose weight

Meal Prep Steps

1. Make a shopping list

2. Go for Grocery Store

1. Preheat the oven to 425 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F. Grease 8*8-inch casserole dish.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 375 F. Grease 9*13-inch baking pan.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F. Grease 2-quart casserole dish.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F. Grease 9*13-inch casserole dish.

Nutritional Value (Amount per Serving):

Nutritional Value (Amount per Serving):

1. Preheat the oven to 400 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F. Grease 9*13-inch casserole dish and

Nutritional Value (Amount per Serving):

1. Spread cheddar cheese into the 9-5-inch pie pan.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F. Grease 9*13-inch baking dish.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

Nutritional Value (Amount per Serving):

Nutritional Value (Amount per Serving):

1. In a bowl, whisk eggs with garlic powder, onion powder, pepper,

Nutritional Value (Amount per Serving):

1. Grease four ramekins and set aside.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Grease 8-ounce ramekin and set aside.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

1. Preheat the oven to 350 F.

Nutritional Value (Amount per Serving):

3 eggs, lightly beaten