By Claudia J.

Caldwell
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Breakfast ......................................................................................................................................... 4
Perk You Up Porridge .......................................................................................................................... 4
Jolly Good Egg & Bacon Sandwich ....................................................................................................... 5
Egg Fusion ............................................................................................................................................ 6
Avocado Medley .................................................................................................................................. 7
Egg and Bacon Banquet ....................................................................................................................... 8
Crispy Cauliflower Toasties ................................................................................................................. 9
Stuffed Spicy Jalapeno Sensations .................................................................................................... 10
Lunch ............................................................................................................................................ 11
Cheeky Cheesy Chips ......................................................................................................................... 11
Bacon & Halloumi Sausages .............................................................................................................. 12
Zingy Garlic Chicken Kebab ............................................................................................................... 13
Contemporary Coconut Chicken Curry .............................................................................................. 14
With Cauliflower Rice ........................................................................................................................ 14
Bacon & Broccoli Wrap...................................................................................................................... 15
Perfect Strawberry Pancakes ............................................................................................................ 16
Garlic and Herb Lamb ........................................................................................................................ 17
Dinner ........................................................................................................................................... 18
Crispy Bacon with Crunchy Cabbage ................................................................................................. 18
Spicy Salmon and Spinach ................................................................................................................. 19
One Pot Creamy Chicken Chasseur ................................................................................................... 20
Satisfying Onion Soup ........................................................................................................................ 21
Tasty Beef Taco Pie ........................................................................................................................... 22
Special Spicy Wings ........................................................................................................................... 23
Luscious Cheesy Choice Lasagne ....................................................................................................... 24
Creamy Keto Chicken Casserole ....................................................................................................... 25
 Perk You Up Porridge

Ingredients:

• 2 tbsp almond flour.

• 2 tbsp sesame seeds (ground).
• 2 tbsp flaxseed (ground).
• ½ cup almond milk (unsweetened).

Instructions:

• Mix almond flour, sesame seeds and flax seeds together in a bowl.
• Stir in the almond milk and microwave for one minute.
• Stir again and microwave for an additional minute.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 17.1g
Carbohydrates: 9.5g
Protein: 8g
Calories: 216
 Jolly Good Egg & Bacon Sandwich

Ingredients:

• Cooking spray.
• 2 large eggs.
• 1 tbsp coconut flour.
• 1 tbsp butter (salted).
• ¼ tsp baking powder.
• 1 slice cheddar cheese.
• 2 slices bacon (grilled)

Instructions:

• Place butter in microwave for 30 seconds or until melted.

• Let butter to cool slightly. Mix in 1 egg, coconut flour and baking powder; microwave for one
and a half minutes.
• Allow bread to cool and slice to make two equally thin slices.
• Using the cooking spray, fry the remaining egg to your preference. Grill the bread until
toasted and crunchy.
• Assemble the sandwich placing a slice of toast on the bottom, cheese, bacon and fried egg;
top with remaining toast.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 39g
Carbohydrates: 6g
Protein: 28g
Calories: 490
 Egg Fusion
Ingredients:

• 5 large eggs.
• 9 slices of ham (thin cut).
• ½ cup of chopped roasted red peppers.
• ¼ cup crumbled feta cheese.
• ⅓ cup finely chopped fresh spinach.
• 1 ½ Tbsp pesto sauce.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 400 degrees.

• Spray a six hole muffin tray with cooking spray.
• Line each hole of the muffin tray with 1 ½ pieces of ham. Ensure that there are no holes.
• Mix the spinach and red peppers together. Place a small amount in each hole of the muffin
tray.
• Place ½ Tbsp of crumbled feta cheese on top of the spinach and peppers.
• Take the 5 eggs and whisk gently, add the salt and pepper.
• Share the mixture evenly across the muffin tray.
• Place in the oven and bake for 16-18 minutes until the eggs feel set.
• Remove each one gently from the muffin tray.
• Garnish with ¼ tsp of pesto sauce and some of the roasted red peppers.

Nutritional Information:
Total servings - 6

Per serving:

Fat - 6.7g
Carbohydrates - 1.8g
Protein - 9.3g
Calories – 109
 Avocado Medley

Ingredients:

• 2 hard boiled eggs (chopped).

• 1 medium tomato (chopped).
• 1 ripe avocado (chopped).
• 1 tsp fresh lemon juice.
• 3 slices cooked bacon (chopped).
• Pinch of salt and black pepper.

Instructions:

• Mix the avocado, tomato and boiled eggs together with the salt, black pepper and
lemon juice. Mix enough to slightly mash some of the avocado and eggs.
• Sprinkle the chopped bacon over the top.

Nutritional Information:
Total servings: 1

Per serving:

Fat: 31g
Carbohydrates: 12g
Protein: 21g
Calories: 404
 Egg and Bacon Banquet
Ingredients:

• 6 large hard boiled eggs.

• 12 slices of bacon.
• 3.5 oz cream cheese.
• ¼ tsp dried thyme.

Instructions:

• Preheat oven at 400 degrees.

• Take the shell off the eggs and cut in half lengthways.
• Remove the yolk to leave the indentment in the egg.
• Mix together the cream cheese and thyme.
• Fill 6 egg white halves (indentments) with the cream cheese filling.
• Place the 6 empty egg white halves on top of the filled halves (to form a whole egg)
• Take two bacon slices (per egg) and wrap tightly around the egg.
• Place the wrapped eggs on a baking tray, bake in the oven for 30 minutes.

Nutritional Information:
Total servings: 6

Per serving (1 filled egg):

Fat: 17.2g
Carbohydrates: 0.7g
Protein: 11.9g
Calories: 205
 Crispy Cauliflower Toasties
Ingredients:

• 1 small cauliflower head (grated).

• 1 avocado (chopped).
• ½ cup mozzarella cheese (chopped).
• 1 large egg.
• 1 tbsp fresh lime juice.
• ½ tsp garlic powder.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 425 degrees.

• Place the cauliflower in a bowl (microwave safe). Heat on high in the microwave for 8
minutes.
• Allow the cauliflower to cool. Place on paper towels to remove excess water.
• Mix egg, mozzarella, garlic powder, salt and pepper together; stir in the cauliflower.
(mix well).
• Line a baking tray with greaseproof paper.
• Spoon the mixture onto the tray evenly; making four squares.
• Bake in the oven until browned (15-20 minutes).
• In a bowl, mash the avocado with lime juice and a pinch of salt and pepper.
• Spread the crispy cauliflower with avocado miix.

Nutritional Information:
Total servings: 2

Per serving:

Fat: 23.5g
Carbohydrates: 6.5g
Protein: 10g
Calories: 300
 Stuffed Spicy Jalapeno Sensations
Ingredients:

• 8 slices bacon.
• 8 large jalapeno peppers.
• 3 oz cheddar cheese (grated).
• 3 oz cream cheese.
• Cooking spray.

Instructions:

• Preheat oven at 400.

• Slit each pepper lengthwise; remove a few seeds (depending on spiciness required).
• In a bowl, mix together cheddar and cream cheese and stuff each pepper with the mixture.
Close each pepper as much as possible.
• Wrap each pepper with a slice of bacon and spray with cooking spray.
• Place on a baking tray and bake for 20 minutes; grill for an additional 5 minutes until golden
brown.

Nutritional Information:
Total servings - 8

Per serving:

Fat: 10g
Carbohydrates: 4g
Protein: 6g
Calories: 130
 Cheeky Cheesy Chips
Ingredients:

• 8 oz cheddar cheese (grated).

• ½ tsp chilli flakes.
• ½ tsp paprika.

Instructions:

• Preheat oven at 400.

• Line a baking tray with parchment paper and spoon on cheese into separate piles.
• Sprinkle cheese piles with chilli flakes and paprika and bake for 10 minutes until completely
melted and golden.
• Allow to cool.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 22g
Carbohydrates: 2g
Protein: 12g
Calories: 229
 Bacon & Halloumi Sausages
Ingredients:

• 8 oz halloumi.
• 6 oz bacon.

Instructions:

• Preheat oven at 425.

• Cut halloumi into 10 chunks and wrap a slice of bacon around each chunk.
• Bake on a baking tray for 15-20 minutes, turning occasionally until cooked through and
golden brown.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 63g
Carbohydrates: 4g
Protein: 33g
Calories: 703
 Zingy Garlic Chicken Kebab
Ingredients:

• 32 oz chicken breast (cut into 1 inch cubes).

• 4 garlic cloves (crushed).
• 1 lemon (zested and juiced).
• ½ cup almond milk.
• ¼ cup olive oil.
• ¼ cup fresh parsley (finely chopped).
• ½ tsp salt.
• ¼ tsp black pepper.
• 1 tbsp mixed herbs (dried).

Instructions:

• In a large bowl, mix together garlic, lemon, almond milk, olive oil, parsley, salt, pepper and
herbs.
• Add chicken cubes to the bowl and stir well to ensure all chicken is coated.
• Chill in the fridge for 2-3 hours; stirring occasionally to ensure even coverage.
• Fry the chicken in a large frying pan until browned and cooked through.
• Using wooden skewers, fill the skewer with chicken pieces.

Nutritional Information:
Total servings - 6

Per serving: (2 skewers).

Fat: 14g
Carbohydrates: 2g
Protein: 33g
Calories: 276
 Contemporary Coconut Chicken Curry
With Cauliflower Rice
Ingredients:

• 27 oz coconut milk.
• 16 oz chicken thighs (boneless and skinless, cubed).
• 8 oz broccoli (cut into small florets).
• 3 oz green beans (cut in half).
• 1 onion (finely chopped).
• 1 chilli pepper (finely chopped).
• 3 tbsp coconut oil.
• 1 tbsp fresh ginger (grated).
• 1 tbsp curry paste.
• Salt and pepper.

Cauliflower rice:

• 24 oz cauliflower head (grated).

• 3 oz coconut oil.
• ½ tsp salt.

Instructions:

• Heat coconut oil in a frying pan. Add onion, chilli and ginger and fry until softened.
• Add chicken and curry paste; fry until chicken is cooked and lightly browned.
• Add broccoli and green beans.
• Add the solid part of coconut milk, salt and pepper. Allow to simmer for 15-20 minutes.
• In another large frying pan, add 3 oz coconut oil. When hot, add the grated cauliflower.
• Add salt and cook for 5-10 minutes until rice has softened.
• Place rice on a serving plate and top with chicken curry.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 112g
Carbohydrates: 21g
Protein: 32g
Calories: 1190
 Bacon & Broccoli Wrap
Ingredients:

• 1 large egg.
• 1 cup broccoli (chopped).
• 1 onion (sliced).
• 1 slice bacon.
• ¼ cup tomatoes (chopped).
• 2 tbsp cheddar cheese.
• 1 tbsp milk.
• 1 tsp avocado oil.
• Pinch salt and pepper.

Instructions:

• Fry bacon until crispy and remove from pan. Add broccoli and cook for 3 minutes until soft,
mix in tomatoes and pour into a bowl.
• In a separate bowl, mix egg, milk, onion and salt and pepper. Add oil to a large frying pan
over medium heat; pour in egg mixture so it covers the base of frying pan. Cook for 2
minutes until the bottom has set, flip and cook the other side.
• Place egg wrap on a plate and fill bottom half with broccoli mixture; top with bacon and roll
into a wrap.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 19g
Carbohydrates: 9g
Protein: 15g
Calories: 258
 Perfect Strawberry Pancakes

Ingredients:

• 4 large eggs.
• 1 cup thick cream.
• 7 oz cottage cheese.
• 2 oz fresh strawberries.
• 2 oz butter.
• 1 tbsp psyllium husk (powder).

Instructions:

• Mix together cottage cheese, eggs and psyllium husk until well combined. Allow to rest for 10
minutes.
• Heat butter in a large frying pan and fry each pancake on a medium heat for 3-4 minutes on
each side.
• In a bowl, whip the cream until peaks are formed.
• Serve the pancakes topped with cream and fresh strawberries.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 40g
Carbohydrates: 4g
Protein: 14g
Calories: 424
 Garlic and Herb Lamb
Ingredients:

• 8 lamb chops.
• 1 tbsp olive oil.
• 1 tbsp butter.
• Pinch of salt and pepper.
• 4 oz garlic and herb butter.

Instructions:

• Season the lamb with salt and pepper.

• Place butter and a little olive oil in a large frying pan; fry the chops for 4-5 minutes.
• Serve on a plate with the herb butter on top.

Nutritional Information:
Total servings: 4

Per serving:

Fat: 62g
Carbohydrates: 0.3g
Protein: 43g
Calories: 723
 Crispy Bacon with Crunchy Cabbage
Ingredients:

16 oz green cabbage (chopped).

10 oz bacon (chopped).
2 oz butter.
Salt and pepper to taste.

Instructions:

• In a large frying pan, fry the bacon until crispy.

• Add cabbage, butter, salt and pepper; fry until soft and slightly coloured.

Nutritional Information:
Total servings: 2

Per serving:

Fat: 79g
Carbohydrates: 9g
Protein: 21g
Calories: 850
 Spicy Salmon and Spinach
Ingredients:

• 24 oz salmon fillets.
• 16 oz spinach.
• 2 oz olive oil.
• ½ cup mayonnaise.
• 1 oz parmesan cheese (grated).
• 1 tbsp chilli paste.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 400 degrees.

• In an ovenproof dish, drizzle half of the olive oil.
• Season the salmon with salt and pepper; place in the dish, skin side down.
• Mix the chilli paste with the mayonnaise and stir in the parmesan cheese.
• Spread the mixture over the fillets and bake in the oven for 15-20 minutes.
• In a large frying pan, wilt the spinach in the remaining olive oil for 1-2 minutes.
• Place the wilted spinach on plates and top with the salmon.

Nutritional Information:
Total servings: 4

Per serving:

Fat: 57g
Carbohydrates: 2g
Protein: 41g
Calories: 700
 One Pot Creamy Chicken Chasseur
Ingredients:

• 16 oz chicken breast.
• 8 oz baby mushrooms.
• 4 cloves garlic (crushed).
• ½ red onion (finely chopped).
• 1 ½ cups thick cream.
• ¼ cup parmesan (grated).
• 2 tbsp butter (unsalted).
• 1 tbsp olive oil.
• 1 tsp mixed herbs (dried).
• 1 tsp garlic powder.
• ¼ tsp salt.
• ¼ tsp black pepper.

Instructions:

• Slice chicken breasts in half (lengthways) making them easier to cook.

• In a bowl, mix garlic powder, mixed herbs, salt and pepper. Season both sides of chicken
breasts with the mixture.
• In a large frying pan, melt the butter. Fry the chicken breasts, 5 minutes on each side or until
thoroughly cooked. Set cooked chicken to one side.
• Using the same frying pan, add mushrooms and onion; fry until tender and slightly browned.
Add crushed garlic and fry for an additional minute.
• Reduce heat and stir in the thick cream, parmesan and herbs; simmer until sauce begins to
thicken, stirring continuously.
• Return chicken and any juices back to the pan, cook for an additional 3-4 minutes.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 48g
Carbohydrates: 7g
Protein: 31g
Calories: 570
 Satisfying Onion Soup
Ingredients:

• 4 large onions (finely chopped).

• 5 garlic cloves (chopped).
• 2 cups chicken broth.
• 2 cups beef broth.
• 4 tbsp ghee.
• ½ cup cheddar cheese.

Instructions:

• In a large pan, melt the ghee and cook onions until caramelised.
• Add garlic and broth.
• Bring to boil; reduce heat and simmer for 45-60 minutes.
• Sprinkle cheddar cheese on top.

Nutritional Information:
Total servings: 6

Per serving:

Fat: 17g
Carbohydrates: 9g
Protein: 15g
Calories: 223
 Tasty Beef Taco Pie
Ingredients:

• 16 oz mince beef.
• 6 large eggs.
• 1 cup cheddar cheese (grated).
• 1 cup thick cream.
• 2 garlic cloves (crushed).
• 3 tbsp taco seasoning.
• ½ tsp salt.
• ¼ tsp black pepper.

Instructions:

• Preheat oven at 350 degrees.

• Fry the beef in a large frying pan until browned over.
• Reduce heat to low and add taco seasoning; cook until sauce is thickened.
• Grease a 9” ovenproof dish; spread beef in evenly.
• Mix the cream, eggs, garlic, salt and pepper. Por over the beef.
• Sprinkle cheese over the dish and bake for 30-35 minutes until cheese is
golden brown.
• Let rest for 5 minutes before serving.

Nutritional Information:
Total servings: 8

Per serving:

Fat: 27.9g
Carbohydrates: 2.14g
Protein: 24.1g
Calories: 370
 Special Spicy Wings
Ingredients:

• 6 chicken wings, 6 chicken drumsticks.

• ½ cup hot chilli sauce.
• 2 tbsp butter.
• 1 tsp garlic powder.
• Pinch salt and pepper.

Instructions:

• Lightly coat the chicken in the hot chilli sauce, cover and refrigerate for an hour.
• Line a baking tray with foil and place the chicken on.
• Cook under a hot grill for 10 minutes until they turn deep brown.
• In a saucepan, melt the butter with the rest of the hot sauce; add in the garlic
powder. Stir and take off heat when butter has completely melted.
• Turn the chicken and cook for an additional 10 minutes.
• When cooked, place in a bowl and pour over the hot spicy sauce.

Nutritional Information:
Total servings: 2

Per serving: (6 wings or 6 drumsticks).

Fat: 46g
Carbohydrates: 1g
Protein: 46g
Calories: 620
 Luscious Cheesy Choice Lasagne
Ingredients:
Cheese dough:

• 1 ½ cups mozzarella (grated).

• 4 oz cream cheese (softened).
• 2 large eggs.
• 1 tsp mixed herbs (dried).

Filling:

• 16 oz minced beef.
• 1 red onion (finely chopped).
• 1 cup mozzarella (grated).
• 1 cup marinara sauce.
• 6 tbsp ricotta cheese.
• 1 tsp mixed herbs (dried)
• Salt and pepper.

Instructions:

• Preheat oven at 350 degrees.

• Add all dough ingredients to a blender; blend until a thick, smooth consistency is formed.
• Line a 9 x 12 inch ovenproof dish with greaseproof paper.
• Use a spatula to spread the dough mixture evenly across the dish.
• Bake for 20-25 minutes or until mixture is firm to the touch. Set aside and allow to cool.
• In a large frying pan add the beef, salt,pepper and onion. Cook until completely browned.
• Stir in marinara sauce and dried herbs; reduce heat and simmer for 5 minutes.
• Slice the dough evenly into 3 pieces.
• In an 8 x 4 inch ovenproof dish, add a layer of the meat mixture and place one slice of dough
on top.
• On top of the dough, add another layer of meat mixture and spread 3 tbsp of ricotta cheese
on top; sprinkle ¼ cup mozzarella over.
• Repeat with second dough sheet, meat mixture, ricotta and mozzarella.
• Add last dough sheet, add remaining meat mixture and top with remaining mozzarella.
• Bake for 25 minutes or until top begins to brown.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 44g
Carbohydrates: 9g
Protein: 48g
Calories: 633
 Creamy Keto Chicken Casserole
Ingredients:

• 32 oz chicken thighs (boneless and skinless).

• 16 oz cauliflower (florets).
• 7 oz cheddar cheese (grated).
• 4 oz cherry tomatoes (halved).
• 1 ½ oz butter.
• 1 leek (chopped).
• ¾ cup sour cream.
• ½ cup cream cheese (softened).
• 3 tbsp pesto.
• 3 tbsp lemon juice (fresh).
• ½ tsp black pepper.

Instructions:

• Preheat oven at 400 degrees.

• In a large frying pan, melt the butter and fry chicken until cooked and golden brown.
• In a bowl, mix sour cream, cream cheese, lemon juice, pesto and pepper until well combined.
• Place chicken in a large ovenproof dish, pour cream cheese mixture on top.
• Add cauliflower, leek and tomatoes.
• Bake in the oven for 25 minutes, remove and sprinkle cheese on top.
• Bake for a further 10 minutes or until cheese is melted and golden brown.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 64g
Carbohydrates: 7g
Protein: 40g
Calories: 758