lo Kickslan CLAUDIA J. CALDWELLDISCLAIMER & COPYRIGHT The information provided within this book is for general informational purposes only. While we {ty to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this eBook for any purpose. Any use of this information is at your own risk. The methods describe within this book are the author's personal thoughts. They are not intended to be a definitive set of instructions for this project. You may discover there are other methods and materials to accomplish the same end result. This book is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health. © 2018 Claudia J. Caldwell | Florian Funk All rights reserved. This book or parts thereof may not be reproduced in any form, stored in any retrieval system, or transmitted in any form by any means—electronic, mechanical, photocopy, recording, or otherwise—without prior written permission of the publisher, except as provided by United States of America copyright law. For permission requests, write to the publisher, at “Attention: Permissions Coordinator,” at the address below. info@ci-caldwell.comTABLE OF CONTENTS Disclaimer & Copyright... Table of contents Bacon Breakfast Egg & Goats Cheese Medley Nutty Cottage Cheese Fruit Mingle.. Egg & Bacon Sandwich Twist. Chorizo & Egg Breakfast Buns... Loaded Avocado ... Coconut & Blueberry Porridge Sweet & Spicy Stuffed Peppers. Cheesy Cauliflower Combo Avocado & Chilli Crab Salad. Cheeky Cheesy Chips.. Bacon & Halloumi Sausages Mediterean Meatballs & Mozzarella 16 Pork in Garlic & Red Wine... Pan Seared Pork & Pepper Zucchini & Sausage Stew... Salmon & Pistachio Hot Pot. Beef & Tomato Pie Aromatic Spinach & Cheese Curry ..Bacon Breakfast Biscuit Ingredients: 6 bacon slices (chopped). 3 large eggs. 1 cup cheddar cheese (grated). 1 cup onion (chopped). 1 cup green peppers (chopped). % cup almond flour. 1 tsp baking powder. Ytsp salt. %tsp pepper. Cooking spray. Instructions: Preheat oven at 375. Spray a large frying pan with cooking spray and fry the bacon until crisp and browned. Remove bacon and add onions and peppers, fry until tender. ‘* Ina bowl, mix together almond flour, baking powder, salt and pepper until well combined. Ina separate bowl, whisk the eggs and add half a cup of cheese; add egg mixture to flour mixture and mix until well combined, stir in cooked bacon. ¢ Line a baking tray with greaseproof paper; spoon on the sticky mixture making 12 individual round biscuits, flatten slightly with back of spoon. Sprinkle over the remaining cheese and bake for 10 minutes. Nutri nal Inform: Total servings - 12 Per serving: (1 biscuit)Egg & Goats Cheese Medley Ingredients: 8 large eggs. 4 tomato (chopped). 2 oz goats cheese. 2 tbsp water. % cup mixed fresh herbs (chopped). 1 tsp butter. %tsp salt. % sp black pepper. ns: Whisk together eggs, salt, pepper and water. Heat butter in a large frying pan, add egg mixture and scramble for 2-3 minutes until cooked through, blend in tomatoes and remove from heat. ‘* Fold in goats cheese and herbs. Nutritional Information: Total servings - 4 Per serving:Nutty Cottage Cheese Fruit Mingle Ingredients: % cup cottage cheese. % cup frozen mixed berries. 3 tbsp walnuts (chopped). 1 tsp flaxseed oil. 1 tsp chia seeds. Instructions: ‘* Place cottage cheese into a bowl and drizzle with flaxseed oil. * Sprinkle on chia seeds and top with mixed berries and walnuts. Nutritional Information: Total servings - 1 Per serving:& Bacon Sandwich Twist Ingredients: 4 bacon slices. 3 large eggs. 1 tomato (chopped). 1 spring onion (chopped). % cup mozzarella. % cup cheddar cheese. Cooking spray. Instructions: Preheat oven at 400 and line a baking tray with parchment paper. Mix the cheese together and spread it evenly on the tray, making a circle. Bake for 5 minutes. © Spray a frying pan with cooking spray, fry the bacon until crispy and remove from pan. Spray a litle more cooking spray and scramble the eggs. * Place the bacon and eggs on one half of the cheese circle; sprinkle on tomato and onions. ‘* Fold the cheese circle in half over the bacon and eggs, press down fitmly and bake for 5 minutes. Nutritional Information: Total servings - 2 Per serving:Chorizo & Egg Breakfast Buns Ingredients: 12 eggs. 6 oz cheddar cheese (grated). 5 oz chorizo (chopped). 2 spring onions (chopped). Salt and pepper. Cooking spray. Instructions: Preheat oven at 350 and grease a large muffin tray. Add the onions and chorizo to the bottom of each muffin tray hole. Whisk together eggs, cheese, salt and pepper; pour on top of the onions and chorizo. Bake for 20-25 minutes until cooked through. Nutritional Information: Total servings - 6 Per serving: (2 buns)Loaded Avocad Ingredients: 4 eggs. 4 cherry tomatoes (chopped). 6 oz bacon (chopped), 2 avocados. Cooking spray. Instructions: Preheat oven at 375. Spray a frying pan with cooking spray and fry bacon until crispy. Cut avocados and remove stone; scoop out enough flesh in order to fit an egg. Place avocados on a baking tray and crack an egg into each hole. Sprinkle tomatoes and bacon over the eggs. ¢ Bake for 20 minutes until eggs are thoroughly cooked. Nutritional Information: Total servings - 2 Per serving:Coconut & Blueberry Porridge Ingredients: © 1 large egg. © ‘% cup blueberries. © 1 oz butter. ¢ 1 tbsp coconut flour. * 4 tbsp coconut cream. © 4 pinch psyliium husk powder. Instructions: Ina bowl, whisk egg and stir in coconut flour and psyllium husk. On a low heat, melt butter and add coconut cream. Gradually mix in egg mixture until it becomes thick and creamy. © Stir in blueberries. Nutritional Information: Total servings - 1 Per serving: 10Sweet & Spicy Stuffed Peppers Ingredients: 8 oz cream cheese. 8 mini bell peppers. 1 oz chorizo (chopped). 2 tsp olive oil. 1 tbsp coriander (chopped). ¥ tbsp chipotle paste. Instructions: © Cut bell peppers lengthwise and remove seeds. ‘* Mix all other ingredients together until well combined. ¢ Spoon mixture into peppers. Nutri nal Inform: Total servings - 4 Per serving: "Cheesy Cauliflower Combo Ingredients: 28 o7 cauliflower (chopped). 46 oz broccoli (chopped). 8 oz cheddar cheese (grated). 7 oz cream cheese. 1 cup thick cream. 2 oz butter. 2 tsp garlic powder. Instructions: Preheat oven at 350. Ina large saucepan, boil the broccoli until cooked through and tender. Strain the broccoli and leave in pan; add cream cheese, thick cream, butter and garlic. powder. Using a blender, puree until smooth and creamy. Grease a large baking dish and add cauliflower florets. Pour over creamy broccoli mixture and top with cheese. ¢ Bake for 40-45 minutes until cauliflower is tender and cheese is golden. Nutri nal Inform: Total servings - 6 Per serving: 12Avocado & Chilli Crab Salad Ingredients: 12 oz crab meat (canned). 4 large eggs (hard boiled). 2 avocados. 2 oz baby spinach. 2 tsp olive oil. % cup mayonnaise. % cup cottage cheese. %tsp chill flakes. ns: Chop boiled eggs into halves and slice the avocados. Drain crab meat and stir in chill flakes. Arrange eggs, avocados, mayonnaise, cottage cheese, crab meat and spinach onto a plate. * Drizzle olive oil over spinach. Nutritional Information: Total servings - 2 Per serving: 13Cheeky Cheesy Chips Ingredients: © 8 oz cheddar cheese (grated). © %tsp chili flakes. © 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 chill flakes and paprika and bake for 10 minutes until completely melted and golden. * Allow to cool. Nutritional Information: Total servings - 4 Per serving: 14Bacon & Halloumi Sausages Ingredients: © 8 ozhalloumi, * 6 ozbacon. Instructions: Preheat oven at 425. Cut halloum’ 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: 15Mediterean Meatballs & Mozzarella Ingredients: 16 oz minced beef. 14 02 whole tomatoes (canned). 7 oz spinach. 5 oz mozzarella. 2 oz butter. 2 oz parmesan (grated), 4 egg. 3 tsp olive oil 2 tbsp chives (chopped). 1 tsp salt. 1 tsp garlic powder. % tsp onion powder. %Atsp dried basil. % tsp black pepper. Instructions: «Ina large bowl, mix together beef, parmesan, egg and spices until well combined. Make the mixture into wainut sized meatballs. Heat oil in a frying pan and fry the meatballs until cooked through and browned. Turn down heat and add tomatoes and chives. Allow to simmer for 15-20 minutes. In a separate frying pan, melt butter and fry spinach for 2 minutes then add to meatballs. Put the meatballs onto a serving plate; tear up mozzarella and drop over meatballs. Nutri nal Inform: Total servings - 4 Per serving: 16Pork in Garlic & Red Win Ingredients: 48 oz pork shoulder. 6 garlic cloves. 6 Iceberg lettuce leaves. 2 red onions. % cup ted wine. ¥% cup olive oil 2 tbsp coriander (finely chopped). 1 thsp salt. 2 tsp ground cinnamon. 2 tsp black pepper. 2 tsp dried thyme. Instructions: Preheat oven at 250. Slice onions into thin wedges and chop garlic in half; add all remai make marinade. ‘¢ Place pork shoulder into a large ziplock bag, pour in marinade. Seal bag and place in a large dish, refrigerate overnight. Ina large ovenproof dish, place pork and marinade; cover with tight fitting lid. Bake in bottom of oven for 6-7 hours. Pork will be extremely tender and pull apart for serving on top of lettuce leaves. 19 ingredients to Nutritional Information: Total servings - 4 Per serving: 17Pan Seared Pork & Pepper Ingredients: 10 oz pork (cut into st 4 0z butter. 1 red pepper (chopped), 1 yellow pepper (chopped). 1 ted onion (sliced). 1 tsp chilli paste. 8). Instructions: ¢ Heat butter in a large frying pan on high heat and brown pork for 3 minutes. * Add in remaining ingredients and fry until thoroughly cooked. Nutritional Information: Total servings - 2 Per serving: 18Zucchini & Sausage Stew Ingredient 16 oz sausage, 8 oz mozzarella (grated). 7 oz marinara sauce. 6 oz bacon (chopped). 4 0z cream cheese. 4.02 parmesan (grated). 2 zucchinis (grated). 2 eggs. 1 onion (finely chopped). ns: Preheat oven at 400. Mix together, zucchinis, cream cheese, eggs, parmesan and 4 oz mozzarella until well combined. Pour mixture into an ovenproof dish and bake for 18-20 minutes. * Ina large frying pan, cook onions, sausage and bacon until cooked through. ‘¢ Take zucchini bake from oven, spread over marinara sauce and top with sausage mixture. ‘¢ Top with remaining mozzarella and bake for an additional 15 minutes. Nutritional Information: Total servings - 6 Per serving: 19Salmon & Pistachio Ingredients: 15 oz salmon fillets. 10 oz cherry tomatoes. % cup green olives (pitted & chopped). Y% cup pistachio nuts (chopped). % cup olive oil % cup fresh dill (chopped). Instructions: Preheat oven at 350. Mix together, olives and pistachios with a dash of olive oil until well combined. Place salmon fillets in an ovenproof dish and spread olive mixture around the dish, Ina separate oven proof dish, place tomatoes and cover with olive cil. Bake both for 15 minutes until thoroughly cooked and sprinkle over with dill. Nutritional Information: Total servings - 2 Per serving: 20Chicken with Onion Mayo Ingredients: 16 02 chicken breast. 7 oz green cabbage (chopped). % cup mayonnaise. % red onion (finely sliced). 1 thsp olive oil. Cooking spray. Instructions: Mix together, onions and mayonnaise. Place chopped cabbage in centre of serving plate and drizzle with olive oil Gently place chicken on top of cabbage and put onion mayonnaise on side. Nutritional Information: Ina large frying pan sprayed with cooking spray, cook chicken until cooked thoroughly. Total servings - 2 Par serving: 2Beef & Tomato Pie Ingredient © 1402 minced beef. * 9 oz cherry tomatoes (halved). #3 onions (chopped). © 3 carrots (chopped). © 3 garlic cloves (grated). ¢ % cauliflower head (cut into florets). © ‘% cup olive oil Instructions: Preheat oven at 350. Boil a large pan of water and add cauliflower; cook until tender. ‘* Add a little olive oil to a frying pan and cook carrots, onion and garlic until cooked through. ‘¢ Add minced beef to frying pan and cook until browned, add tomatoes. © Pour the beef mixture into an ovenproof dish. Ina bowl, add cauliflower and a little olive oil; mash cauliflower until smooth and creamy. ‘* Spoon cauliflower mixture over beef and bake for 20 minutes until golden brown. Nutritional Information: Total servings - 6 Per serving: 22Aromatic Spinach & Cheese Curry Ingredients: 14002 spinach. 7 oz halloumi (cubed). 3 tbsp curry paste. 2 tsp olive oil 1 tbsp cumin seeds. 1 pinch black pepper. Instructions: Ina large bowl, mix olive oil and curry paste; stir in cubed halloumi Pour mixture into a frying pan and cook for 5-6 minutes until cheese begins to melt. Ina separate frying pan, toast cumin seeds until they begin to smoke; add some olive oil and spinach, fry until cooked through and season with pepper. * Place spinach on a serving plate and top with cheese. Nutritional Information: Total servings - 2 Per serving: 23GET YOUR PERSONAL COPY OF MY.. BREAKTHROUGH 30-DAY KETO MEAL PLAN