2 in 1 Weight Loss Ketogenic Cookbook For Beginners PDF

2 IN 1
WEIGHT LOSS
KETOGENIC COOKBOOK
FOR BEGINNERS
21 Days Complete Keto Meal Plan And Easy To Prepare Recipes To Help You
Loss 20 Pounds Weight Daily
Wendy Emmons
&
Faviola Buck
i
Copyright ©
Wendy Emmons & Faviola Buck
2020. All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system or transmitted in any form or by any means electronic, mechanical,
photocopying, recording, scanning or by any other format without authorized
permission in writing by the author
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Table of Contents
BOOK ONE ...................................................................................................................................... 1
Healthy Lose Weight Recipes..................................................................................................... 2
Slow Cooker Chicken Stew .................................................................................................. 2
Salmon Citrus Slow Roasted Salad ............................................................................................ 4
Spicy Beef Noodle Soup ............................................................................................................. 5
Crockpot Beef Vegetable Soup ............................................................................................7
Mediterranean Shrimp ............................................................................................................... 9
Mexican Stuffed Peppers........................................................................................................... 11
Zucchini Pizza Boats ................................................................................................................. 12
Creamy Gluten-Free Tomato Pasta ........................................................................................... 14
Mustard Honey Chicken with Brussel Sprouts ......................................................................... 15
Cauliflower Fried Rice Casserole .............................................................................................. 17
Mexican Salad with Chipotle Shrimp ........................................................................................ 19
Chicken Sausage Apple Squash Sheet Pan ................................................................................ 21
Confetti Quinoa Stuffed Chicken ............................................................................................. 22
Chicken Soup with White Beans & Kale ................................................................................... 24
Balsamic-Marinated Portobello Pizzas .................................................................................... 25
Chicken and Zucchini Stir Fry.................................................................................................. 27
Broiled Tilapia with Thai Coconut Curry Sauce ....................................................................... 28
Sheet Pan Turkey Meatloaf and Broccoli ................................................................................. 30
Spicy Tuna Poke Bowls ............................................................................................................ 32
Egg Roll .................................................................................................................................... 33
Blackened Chicken Cobb Salad ................................................................................................ 35
Asian Chicken Lettuce Wraps .................................................................................................. 37
Chipotle Chicken Tostadas with Pineapple Salsa .................................................................... 39
Creamy Chipotle Sweet Potato Penne Pasta ............................................................................. 41
Spinach Garlic Parmesan Orzo with Crispy Bacon .................................................................. 42
One Pan Baked Salmon with Rosemary Citrus ........................................................................ 45
Black Bean and Mushroom Smothered Burritos ..................................................................... 46
Arroz Con Pollo ........................................................................................................................ 48
Greek Chicken and Farro Salad ............................................................................................... 50
Instant Pot Beef and Barley Stew .............................................................................................. 51
Coconut-Lime Marinated Shrimp + Voodles ........................................................................... 53
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Grilled Watermelon and Steak Salad ....................................................................................... 54
Smashed Pea and Ricotta Pappardelle..................................................................................... 55
Grilled Chicken with Smoky Corn Salad .................................................................................. 56
White Bean and Tuna Salad with Basil Vinaigrette ..................................................................57
Rhubarb and Citrus Salad Vinaigrette ..................................................................................... 58
Pot Sticker Stir-Fry................................................................................................................... 60
Grilled Basil Zucchini with Chicken .......................................................................................... 61
Chicken Dogs Chicago-Style..................................................................................................... 62
Steak and Rye Panzanella ........................................................................................................ 63
Cheesy Tex-Mex Stuffed Chicken............................................................................................. 65
Herb-Roasted Chicken and Cherry Tomatoes ......................................................................... 67
Red Curry Shrimp and Cilantro Rice ....................................................................................... 68
Grilled Pork with Charred Harissa Broccol ............................................................................. 69
Loaded Spaghetti...................................................................................................................... 70
Cookout for One ........................................................................................................................ 71
Summer Farrotto...................................................................................................................... 72
Beef and Veggie Salad Bowl ..................................................................................................... 73
Bow Ties with Spring Vegetables ............................................................................................. 74
Soup with Asparagus .................................................................................................................75
SUMMARY ................................................................................................................................ 77
BOOk TWO ................................................................................................................................... 79
A Ketogenic Meal Plan That will Transform Your Body ............................................................... 80
Ketogenic Diet Fundamentals ...................................................................................................81
Ketogenic Diet Meal Plan ..........................................................................................................81
Keto Foods to Eat ..................................................................................................................... 82
Foods to Avoid.......................................................................................................................... 83
Keto Beverages to Eat............................................................................................................... 84
A Model Keto Menu for One Week .......................................................................................... 85
Healthy Keto-Friendly Snack Options ..................................................................................... 87
Some Ketogenic Shopping List ................................................................................................ 88
Healthy Ketogenic Recipes ........................................................................................................... 90
Pork with Veggies ..................................................................................................................... 90
Pizza Party ................................................................................................................................. 91
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Baked Chicken with Sweet Potato and Mushrooms ................................................................. 91
Shrimp Ceviche ........................................................................................................................ 92
Light Lasagna ........................................................................................................................... 93
Chicken with Cheesy Broccoli Soup ......................................................................................... 94
Cilantro Shrimp with Wild Rice Squash and Chard ................................................................ 94
Lemon Chicken with Gazpacho ................................................................................................ 95
Zesty Tofu and Quinoa ............................................................................................................. 96
Confetti Pesto Pasta ................................................................................................................. 97
Turkey Lettuce Cups ................................................................................................................ 98
Pork with Roasted Vegetables .................................................................................................. 99
Mushroom Bison Burger .......................................................................................................... 99
Salmon with Lemon and Dill ................................................................................................. 100
Shrimp Pasta with Salad ......................................................................................................... 101
Seared Scallops with Lemon Juice and Sage ......................................................................... 102
Cheesy Veggie Pasta ............................................................................................................... 102
Teriyaki Beef with Veggies ......................................................................................................103
Broccoli Pasta and Shrimp Salad ........................................................................................... 104
Chicken Parmigiana with Penne .............................................................................................105
Beef Stir-Fry with Butternut Squash Soup .............................................................................105
Jambalaya Blend with Veggies ............................................................................................... 106
Cod with Rosemary Polenta and Beans .................................................................................. 107
Shaved Zucchini Salad ........................................................................................................... 108
Jalapeno-Watermelon Salad .................................................................................................. 109
Eggplant Parmesan ................................................................................................................. 110
Meatballs and Spaghetti ........................................................................................................... 111
Sweetgreen Portobello, Wild Rice and Squash, with Ginger Miso Dressing .......................... 112
Eggplant and Zucchini Lasagna .............................................................................................. 113
Rosemary-Roasted Vegetables with Serrano Ham And Manchego Cheese ........................... 115
The Bottom Line .......................................................................................................................... 116
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BOOK ONE
Weight Loss Ketogenic Diet
For Beginners
1
Healthy Lose Weight Recipes
One of the human goals is to eat and look healthier. And to stick fit and have
a normal weight-loss goals, you'll have to set yourself up for it by making
sure you've gotten a magazine of new healthy recipes to whip up, that are
delicious also.
I know it can be stressful for you to put together something nutritious and
appetizing after having a long day of work. But I bet you, once you have a
meal-planning cookbook, your food taste is going to improve. In addition,
you won't be lured to order takeout since you already have a delicious,
weight-loss meal prepped and good to go.
These 50 healthy dinner, lunch and breakfast recipes for weight loss each of
the recipes have about five hundred calories or less, and will leave you
pleased enough to stave off yearning until the next meal. Here are some of
the recipes;
Slow Cooker Chicken Stew
Ingredients:
2
 chicken parts 3 lb
 curry powder 2 teaspoon
 dried thyme 1 ½ teaspoon
 ground allspice ¾ teaspoon
 red pepper flakes ½ teaspoon
 black pepper ½ teaspoon
 salt ½ teaspoon
 olive oil 2 teaspoon
 medium onion 1(chopped)
 cloves garlic 3 (minced)
 red wine ½ cup
 ounces black beans 1 ½ c. (rinsed and drained)
 15 ounces diced tomatoes 1 ½ c. (undrained)
Directions:
1. Mix the chicken with curry powder, red pepper flakes, thyme, black
pepper, allspice, and salt.
2. Heat up the oil in a big skillet. Add your onions, garlic, and fry until
the onions softened, about three minutes. Add your chicken
concoction to skillet and brown on both sides. Add wine and allow to
cook for some minutes. Add black beans and tomatoes then mix well.
Move to crock-pot and cook in high temperature for 4-5 hours or until
tender and meat is start falling off from the bone. On the other hand,
you can continue cooking the chicken on your stove for about 20-35
minutes until the chicken is done.
3
Nutrition:
Per serving: calories -443, fat-23g, saturated fat -6g, protein - 34g,
carb- 14g, sodium-547 mg, sugars-2 g, fiber-4 g
Salmon Citrus Slow Roasted Salad
Ingredients:
 Boston lettuce leaves

 Red wine vinegar (2 tablespoon)
 Aleppo pepper flakes
 Roasted beets quartered three
 Two orange peeled, cut into segments
 One large tomato halved, cut into ¼" thick slices
 English cucumber sliced ½
 Avocado 1
 One grapefruit peeled, cut into segments
 Red onion ½
 Slow roasted citrus salmon 1 lb
 Flakey salt such as Maldon salt
Ingredients for citrus shallot vinaigrette:
 shallot minced (1 teaspoon)

 rice wine vinegar (1 ½ teaspoon)
 one garlic clove smashed
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 fresh lemon juice or orange juice (2 tablespoon)
 Salt and pepper to taste
 extra virgin olive oil (5 tablespoon)
Directions:
1. Marinate onions by inserting onion and vinegar in small basin, and

allow them sit for 10- 15 minutes.
2. Placing lettuce leaves on the serving plate.
3. Cut half of the avocado and remove pit. Measure one spoonfuls of
avocado into a bowl; season with aleppo pepper and flakey salt.
4. Position well the quartered beets on a plate, also assemble the
grapefruit and orange segments on the plate.
5. Evenly salt tomato slices. Place on the plate.
6. Evenly salt cucumbers and also place on the plate.
7. Spread pickled onions on the serving plate.
8. Split salmon into pieces and place on plate.
9. Sprinkle Citrus Shallot Vinaigrette on top and spray with small flakey
salt to finish.
Nutrition:
Per serving: calories-336, fat- 21 g, saturated fat -3g,
protein 17g, carb-20g, sodium -70g, sugars-11 g, fiber-5
Spicy Beef Noodle Soup
5
Ingredients:
 Mung bean noodles 1.7 oz (also known as glass noodles or cellophane)

 1 c. cooked short rib meat shredded
 Korean red pepper flakes (1 ½ tablespoon)
 Garlic chopped (1 tablespoon)
 1 c. cooked short rib meat shredded
 Sliced fresh shitake mushrooms (4)
 Water (1 cup)
 Fish sauce or soy sauce for serving
 Rich Beef Broth (4 cups)
 Bok choy chopped (2 cups)
 Two scallions cut into two" lengths
 Additional Korean red pepper flakes for serving
Directions:
1. Use hot water Soak in the mung bean noodles for 20-30 minutes; and
then drain.
2. Heat sesame oil, garlic and red pepper flakes in a small plate until
garlic and fragrant change to light brown; mix with shredded meat;
and drop aside.
3. Heat water and beef broth in a large pot. Add mushrooms, bok choy,
and drained.
4. Soak mung bean noodles and cook for about 4-5 mins until noodles are
just spongy and bok choy is cooked.
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5. Add scallions and marinated meat to the soup and heat allow to heat
well.
6. Serve with additional Korean red pepper flakes if you are a spicy food
lovers. If beef broth is unsalted, you can serve with soy sauce or fish
sauce on the side for drizzling.
Nutrition:
Per serving: calories -315, fat -7 g, saturated fat -5 g, protein -21 g,
carb -16 g, sodium -667 mg, sugars -1 g, fiber-1 g
Crockpot Beef Vegetable Soup
Ingredients:
 Extra virgin olive oil (1 tablespoon)

 Kosher salt 2 teaspoon
 Black pepper ¼ teaspoon
 Beef stew meat boneless chuck roast 1 lb (cut into one-inch cubes)
 Dried- oregano (1 teaspoon)
 One can diced tomatoes(14.5-ounce)
 Gold potatoes 2— diced
 Tomato paste (3 tablespoon)
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 Low sodium beef broth 2-4 cups
 Small yellow onion 1(diced)
 Cloves garlic -minced (2 teaspoon)
 Large carrots 4 -choppe
 Parsnips 2 (peeled and diced)
 Celery 2 ribs — diced
 One can tomato sauce (8 ounces)
 Worcestershire sauce (1 tablespoon)
 Smoked paprika (½ teaspoon)
 Granulated sugar (½ teaspoon)
 Peas 1 cup — frozen or fresh
 Chopped fresh parsley —for serving (optional)
Directions:
1. In a large pot, heat the oil over high temperature. Add your beef and
spray over with one teaspoon pepper and salt. Turn the beef all sides,
so that it change to nice coloring. Once the beef is lightly change to
brown, transfer to a 6-quart slow cooker.
2. On the pan, add your diced onion. Cook and stir until the onion is
soften for about 2 minutes. Stir in your garlic and let cook for 25
seconds. Add in about ½ cup of the beef broth. Allow the broth lessen
for about 3 minutes, then move the mixture to the slow a cooker.
3. On the slow cooker, add the potatoes, carrots, parsnips, celery, diced
tomatoes, tomato sauce, Worcestershire, tomato paste, sugar, oregano,
paprika, beef broth 2 ½ cups, and add the remaining 1 tsp salt.
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4. Cover and cook on low temperature for about 7 hours, until the
vegetables and beef are tender. whisk in the peas. If the soup is thicker
more than the way you want it, you can add the remaining one cup
beef broth until you reach your preferred consistency. Serve when hot,
you can sprinkle with fresh parsley if you wish.
Nutrition:
Per serving: calories 285, fat 6 g, saturated fat-3 g,
protein -26g, carb -32 g, sugars -10 g, fiber -7 g
Mediterranean Shrimp
Ingredients:
 Large shrimp 1 lb— (frozen or fresh and thawed)

 Kosher salt( ¾ teaspoon) — divided
 Ground black pepper (½ teaspoon) — divided
 Extra virgin olive oil (2 tablespoon)
 Red onion 1— chopped
 Cloves garlic minced —(2 teaspoons )
 14.5- ounces can fire roasted diced tomatoes (1)
 Dried oregano (1 teaspoon)
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 Red pepper flakes (¼ teaspoon)
 Honey (1 teaspoon)
 Red wine vinegar (1 teaspoon)
 14- ounces artichoke hearts 1 can — drained and quartered
 Pitted Kalamata olives (½ cup)
 Crumbled feta cheese (½ cup)
 Chopped fresh parsley (2 tablespoon)
 Fresh lemon juice (1 tablespoon)
 Rice — crusty bread ,whole wheat couscous, pasta. For serving:
(optional)
Directions:
1. position a rack in your oven center and heat the oven to 3500F. Pat the
shrimp dry, with a mixing bowl, spray ¼ teaspoon black pepper and ½
teaspoon salt. Toss to coat, and then set aside.
2. Preheat the ovenproof skillet, heat the olive oil for 3-5 minutes. Add
onion and sprinkle in the remaining ¼ tsp salt and ¼ tsp black pepper.
Cook, stirring sporadically, for about 5 minutes. Reduce the
temperature so that the onion softens but does not brown. Add the
garlic and cook for just 30 seconds.
3. Add the tomatoes, red pepper flakes and oregano. Reduce to low
temperature and allow to simmer for 10 minutes. Stir in the honey and
red wine vinegar. Then remove from the heat.
4. Scatter the olives and the artichokes over the top, then assemble the
shrimp on top in a single layer. Spray in the feta on top.
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5. Bake for 10 - 15 minutes, until the tomatoes are tender, the cheese
change slightly, and the shrimp well cooked. Squeeze in the lemon
juice on the top and drop with parsley. And serve hot.
Nutrition:
Per serving: calories-455, fat- 25g, saturated fat- 7 g,
protein- 37 g, carb-16 g, sugars-8 g, fiber- 2 g
Mexican Stuffed Peppers
Ingredients:
 Extra virgin olive oil (2 teaspoon)

 Kosher salt (½ teaspoon)
 14 ounces fire-roasted diced tomatoes with juices 1 can
 Ground chili powder (1 teaspoon)
 Ground cumin (1 teaspoon)
 Large peppers (4)
 Black pepper (¼ teaspoon)
 Ground chicken or turkey (1 lb)
 Garlic powder (1 teaspoon)
 Cooked brown rice (1 ½ cup)
 Shredded cheese 1 ¼ cup – (Cheddar, pepper jack, Monterey Jack or
similar cheese)-divided
Directions:
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1. Heat your oven to 3650 F. Evenly cover a 9 by 13-inch baking bowl with
nonstick spray. Slice half of the bell peppers starting from the top to
the bottom. Remove membranes and seeds, then assemble cut part up
in the set baking dish.
2. Using the large, nonstick skillet heat the olive oil over medium
temperature. Add the chicken, garlic powder, pepper, chili powder,
cumin and salt. Cook, breaking until the chicken change to brownish
color allow for about 5 minutes. Exhaust off any surplus liquid, and
then pour in your can of diced tomatoes with their juices. Allow to
simmer for about 2 minute.
3. Remove from heat. And stir in the rice and add ¾ cup of your
shredded cheese. Remove the seeds inside the peppers, and then top
with the cheese that is remaining.
4. Inside the pan that contain peppers pour in little water—very small
water that will just cover the bottom of the pan. Bake without covering
for 25 - 35 minutes or allow until the peppers are smallish and the
cheese is melted. Sprinkle with any of your preferred fixings, and enjoy
when hot.
Nutrition:
Per serving: calories-448, fat-22 g, saturated fat-7 g,
protein-33 g, carb-30 g, sugars-7 g, fiber-6 g
Zucchini Pizza Boats
12
Ingredients:
 Medium zucchini (40)

 Kosher salt (¼ teaspoon)
 Freshly ground Parmesan (2 teaspoon)
 Italian seasoning (1 teaspoon)
 Chopped fresh basil, or thyme (2 teaspoon
 Pizza sauce 1cup (similar prepared marinara sauce)
 Shredded mozzarella cheese 1 ¼ cup
 Crushed red pepper flakes (¼ - ½ teaspoon)— optional
 Mini pepperoni or regular-size pepperoni (¼ cup)
Directions:
1. Position a rack in the center of the oven. Heat the oven to 3600 F.
Evenly coats a 9x13-inch baking bowl with nonstick spray.
2. Cut into halve of each zucchini lengthwise. Using a melon baller or
small spoon, lightly scrape out the center of the zucchini flesh and
pulp, letting a space of about 1/3 inch on each side. Assemble the
zucchini shells on the baking pan. Spray salt inside of the zucchini.
3. Add the pizza paste into all the zucchini shell, dividing it equally. You
may need more or less, but that depends on the size of your zucchini.
Put a bigger amount, but don't fill it to the very top.
4. Spray the mozzarella on the top, and then lightly sprinkle in the Italian
seasoning and red pepper flakes if you are making use of any. Scatter
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on the pepperoni or any other preferred toppings. Lastly, spray in the
Parmesan.
5. Bake for about 10 - 20 minutes or until the cheese is bubbly and the
zucchini tender. If you wish, switch over to the oven to broil and cook
the zucchini for about 5 additional minutes or until the cheese become
lightly browned. Take away from the oven and spray with your
chopped fresh basil. And serve when hot.
Nutrition:
Per serving: calories-120, fat-5 g, saturated-3 g,
protein-8 g, carb-5 g, sugars-5 g, fiber-2 g
Creamy Gluten-Free Tomato Pasta
Ingredients:
 Olive oil (3 teaspoon) -divided

 Canned Italian stewed tomatoes (8 ounces) -drained
 Kosher salt and black pepper (¼ teaspoon each)
 Minced garlic (1 teaspoon)
 Gluten free pasta (10 ounces)
 Diced white onion ½ cup
 Paleo mayo (¼ cup)
 Egg yolk (1)
 Crushed red pepper flakes (½ teaspoon) optional
 Cracked pepper and Fresh basil
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Directions:
1. Using a small pan, stir onions and garlic in 1tablespoon olive until
fragrant, for about 3 minutes. Set aside once they are well cooked.
2. Using a large pot, cook the gluten pasta sequenty.
3. Exhaust, rinse the pasta, and put pasta into the pot back. heat on low
temperature.
4. Mix in the 2 tablespoon of the remaining olive oil and mix gently.
5. In another bowl, mix together the egg yolk and mayo. Add the mixture
to your pot with the pasta, covering until its creamy. Lightly mix in the
fried onion/garlic.
6. Stir the pasta with the tomatoes,pepper and kosher salt .
7. Stir softly over low, medium temperature until it becomes creamy and
combined.
8. If you have a cooked protein, you can add it in here.
9. Pour pasta into bowls. Decorate with fresh cracked pepper and basil.
Nutrition:
Per serving: calories-345, fat- 17.1 g, saturated -2.7 g,
protein-9.2 g, carb- 49.1 g, sodium-175 mg, sugars-4.7 g, fiber-3.5 g
Mustard Honey Chicken with Brussel Sprouts
Ingredients:
 Extra-virgin olive oil (¼ cup with 2 tablespoons)
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 Bone-in, skin-on chicken thighs(2 lb)-4 medium thighs
 Garlic cloves (3)- minced
 Fresh lemon juice (2 tablespoon)
 Dijon mustard (1 tablespoon)
 Whole-grain mustard (1 tablespoon)
 Honey (1 tablespoon)
 Nonstick cooking spray
 Freshly ground black pepper and kosher salt
 Brussels sprouts (1 ½ lb) -halved
 Large red onion( ¼ )-sliced
Directions:
1. Preheat your oven to 445 degree F. lubricant a large baking sheet using
nonstick cooking spray and place aside.
2. In a smaller bowl, mix together the ¼ cup of olive oil, whole-grain
mustard, garlic, 1 tablespoon of the lemon juice, Dijon mustard and
honey. Use salt and pepper to season to your taste.
3. Dip the chicken thighs in the sauce using tongs, allow the sauce to
cover both sides of the chicken. position the chicken thighs on the
prepared baking sheet. Dispose any remaining sauce.
4. In another smaller bowl, mix the red onion and Brussels sprouts.
Sprinkle with the 2 tablespoons remaining olive oil and 1 tbps lemon
juice and toss until its coat well. On the baking sheet assemble the
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sprouts around the chicken, ensure they are not overlapping. Use salt
and pepper to season.
5. Roast for 35 to 40 minutes, until the chicken change to golden brown
and has an internal temp of 160 degree F and the Brussels sprouts are
crunchy, serve when hot.
Nutrition:
Per serving: calories-365, fat-22.3 g, saturated fat-3.5 g, protein-33.4 g,
carb-15.4g, sodium-355.7 mg, sugars-6.5 g, fiber-3.5 g
Cauliflower Fried Rice Casserole
Ingredients:
 diced meat (5 ounces)- pork or chicken (Optional)

 cauliflower rice or broccoli rice (3 cups)
 stir fry vegetables 1 lb
 small shallot (1)-chopped
 grated ginger 1 tablespoon
 garlic (2 teaspoon) -minced
 Handful of mung bean sprouts (optional)
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 gluten free Szechuan sauce (¼ cup)or any gluten-free sauce of your
choice
 Sesame oil for the pan
 beef broth (2 tablespoon) for flavor
 eggs 6
Directions:
1. Preheat your oven to 350 degree F.

2. Add 2 Tablespoons of sesame oil to a large pan and heat to 2500 f. If
you wish to add meat, then you have to do so here. Just stir-fry until
they turns browned and mostly cooked, then remove and set the meat
aside. If you are going with the vegetarian option, skip the meat aspect
and go at once to adding your garlic, shallot and ginger to the pan and
stir the ingredients until scented for about 2-3 minutes.
3. Add all of your stir veggies and sauce. Fry for about 3-5 minutes again
until its coated well.
4. Mix in the cauliflower rice, 2 eggs and broth. You can add the two eggs
in to the stir-fry whisked or whole.
5. Stir-fry for another 5 minutes to produce a fried cauliflower rice. But
the stir frying should not stay more than 10 minutes.
6. Transfer pan ingredients to an 8 x 11 casserole baking dish.
7. Break the remaining 4 eggs on top of the casserole, evenly spacing
them out. Cover with foil, and position in your oven at 365 degree F for
15 minutes or until the eggs are set. For gooey eggs, remove casserole
18
from the oven after about 10-15 minutes of baking and slice the egg
yolk in the middle to produce a gooey egg.
8. Take the casserole back to the oven for an another 3-5 minutes.
9. Allow to cool before freezing, or serve instantly.
10. Garnish with sesame seeds green onion, cilantro, red pepper flakes and
sesame seeds.
Nutrition:
Per serving: calories-175, fat-7.9 g, saturated fat 3.1 g,
protein12 g, carb 10.6 g, sodium368.3 mg, sugars5.3 g, fiber3.7 g
Mexican Salad with Chipotle Shrimp
Ingredients:
 Raw jumbo shrimp (2 lb) -peeled and cleaned

 Mayonnaise (¼ cup)
 Whole ripe avocado (1) - peeled and chopped
 Cloves garlic (3)
 Chopped kale (8 cups)
 Ears corn on the cob (4) - shucked
 Black beans (15 ounces can)- drained
19
 Cherry tomatoes or pint grape (1)- halved
 Whole chipotle peppers (about 2-3)
 Fresh lime juice (7 tablespoon)-divided
 Olive oil (¼ cup)
 Salt ½ (teaspoon)
Directions:
1. Preheat the grill. In a processor jar, add four tablespoons of lime juice,
chipotle peppers, garlic, salt and olive oil. Cover and squash until
smooth.
2. Measure out three tablespoons of the chipotle squash and save it for
the dressing. Using a small bowl, mix the shrimp and the marinade
that is remaining, until well coated.
3. In another bowl, mix the three tablespoons of chipotle puree,
mayonnaise, honey and 3 tablespoons limejuice. Mix until smooth.
Then taste, and add salt and pepper as needed.
4. Prepare all the veggies. Set out a big salad bowl. Add in the kale. Then
toss with the dressing until its well coated. (I prefer dressing into the
kale using hand.) Then add the avocado, black beans and tomatoes.
5. Position the shrimp and corncobs on the grills. Your shrimp will fall
through the grates if are small they. Is either you use a grill basket, or
rest them on a piece of foil. Examine the shrimp for 4-6 minutes until
it cherry. Examine the corn for 6-10 minutes turning every 2 minutes.
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6. As soon as the corn is cool enough to touch, cut the cobs off and add it
to the salad.
7. Toss in the shrimp and serve.
Nutrition:
Per serving: calories-362, fat-16 g saturated fat -2 g, protein-32 g,
carb-32 g, sodium-1215 mg, sugars-8 g, fiber-6 g
Chicken Sausage Apple Squash Sheet Pan
Ingredients:
 olive oil (1tablespoon )

 chicken sausages (4)
 large crisp apple (1)
 small butternut squash (1)
 sweet onion (1)
 ground allspice (½ tablespoon)
 Salt and pepper
Directions:
1. Preheat your oven to 3950 F. Cut and squash in half of the butternut,
lengthwise. Cut off the rounded orb sections, save for future use.
2. Unpeel the long parts of the butternut squash, then cut them into
skinny wedges. Core the apple and also slice or cut into thin wedges,
unpeeled. Peel and slice onion into wedges.
21
3. Pile the onions, butternut squash and apples on a big-rimmed 18x13-
inch baking pan. Sprinkle olive oil over on the top and toss to coat
well. Then spread the onions, squash and apples out into a particular
layer. Spray with salt, allspice and pepper.
4. Roast in the oven for 16 minutes. Meanwhile, the chicken on the bias
cut into ½ inch slices.
5. Toss the veggies, and spread them back out. Make out space on the
baking sheet and add the sausages. Put back the sheet in the oven for
about 11-15 mins, allow the sausages to sizzling. Then Serve warm!
Nutrition:
Per serving: calories: 346, fat-14 g, saturated fat-3 g,
protein-16g, carb -37 g, sodium 890mg, sugars15 g, fiber 6 g
Confetti Quinoa Stuffed Chicken
Ingredients:
 Boneless skinless chicken breasts (4)

 Quinoa (¾ cup)- any color
 Coconut oil (1 tablespoon)
 Bell pepper ¾ cup- diced

 Red onion (½ cup) -diced

 Cloves garlic (2)- minced
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 Serrano pepper (1)- diced
 Unsweetened coconut (⅓ cup) -Shaved
 Chipped cilantro ¼ cup
 Lime (1), zest (1) and (1 tbsp) juice
 Chicken broth(1 ½ cups)
 Chili powder (1 teaspoon)
 Salt (1 teaspoon)
Directions:
1. Preheat your oven to 3650 F. With parchment paper Line a rimmed

baking sheet. Position the coconut oil in a medium pot and set to
medium-high temperature. Add the diced bell pepper once melted
with garlic red onion, and serrano pepper. Stir fry for 2-4 minutes to
soften a little. Then pour your vegetables into a pan. They should still
be vivid in color.
2. Pour the quinoa in the sauce pot. Turn to high temperature and add
the broth and ½ tps salt. Cover the pot and allow to boil. Cook for 10-15
minutes, or until the broth absorbed and develop vent holes in the
surface of the quinoa. Take off from heat and allow the quinoa steam
for another 6 minutes.
3. Use a boning knife to cut an opening in each chicken breast along one
long side. Make the cut through the center of the chicken, using the
knife equivalent to the cutting board, leaving the other side attached.
(See images for clearing up.) Cut directly, as to not leave thick uncut
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parts that will find it difficult to cook through in the oven. Then spray
each breast on all sides with chili powder, cumin and salt.
4. Once the quinoa is downy, stir in the shaved coconut, sautéed
vegetables, lime zest shaved coconut, cilantro, and lime juice. Taste,
for salt. Stuff the confetti quinoa into the hole of each chicken breast.
On the baking sheet stand the chicken breasts up.
5. Bake for 30 minutes. And Serve warm.
Nutrition:
Per serving: calories -365, fat- 12 g, saturated fat -8 g,
protein -32 g, carb -27 g, sodium -1041 mg, sugars- 3 g, fiber -5 g
Chicken Soup with White Beans & Kale
Ingredients:
 Strip uncured bacon (1)- chopped

 Chicken broth or vegetable broth (8 cups)
 Sea salt and black pepper to taste
 White beans (1 15- ounces can)- slightly drained
 Avocado oil (1 tablespoon)(if using bacon, omit oil)
 White or yellow onion (1 cup)- diced
 Cloves garlic (4)-minced
 Shredded chicken (2c.)
 Loosely packed chopped kale (3 cups)
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Directions:
1. Heat your Dutch oven over medium temperature. Once hot, add oil.
Allow to heat for about a minute, stir and then add onion.
2. Stir-fry for 3-4 minutes, or until your onion is translucent and start
scenting. Then add garlic and stir-fry 1-3 minutes more, be careful so it
won’t burn.
3. Add broth next, drained the white beans and chicken slightly, and
allow to a simmer. Cook for 8 minutes to bring out the flavors. Then
taste and season with pepper and salt until is good to your taste. Add
the kale In the last few minutes of cooking, cover and allow to cook
until floppy.
4. Serve when is hot.
5. Store cooled leftovers in the fridge, it can stay up to 3-4 days, or up to 1
month in the freezer. You can as well reheat in the microwave or the
stovetop.
Nutrition:
Per serving: calories 203, fat 6.5g saturated fat 6.2g, protein 15.5,
carb 18.5, sodium 687mg, sugars 2.5g, fiber 15.5g
Balsamic-Marinated Portobello Pizzas
Ingredients:
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 portobello mushrooms (4 large)
 balsamic vinegar (¼ cup)
 avocado or olive oil( 2 tablespoon)
 salt and pepper (1 pinch)
 red bell pepper (1 medium size)
 red onion (1small size)
 garlic (1 head)
 avocado or olive oil (2 tablespoon)
 sea salt and black pepper (1 healthy pinch)
 fresh herbs (2 tablespoon)- such as oregano or rosemary (optional)
 pizza sauce (¾ cup)
 sun-dried tomatoes (½ cup)
 soft vegan cheese (⅓ cup) - divided
Directions:
1. Preheat your oven to 395o F and line an outsized baking sheet with
parchment paper. And put aside.
2. Add Portobello mushrooms to a deep bowl or large freezer bag. Add
the pepper, oil, balsamic vinegar and salt. Use a quiche brush to brush
on all sides. Marinate on each side for about 5 minutes.
3. Add vegetables and garlic to your baking sheet, toss it with oil, pepper,
salt, and fresh herbs (if you have) and bake for 15-20 minutes or until it
turns golden brown and scent out. Set aside and set the oven to 3950 F.
4. The soft vegan cheese will be a bit golden brown on the top. Take
them out from oven and enjoy hot, or you can as well garnish with
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dried tomatoes, extra vegan parmesan, red pepper flake, fresh basil and
balsamic drizzle(all these are optional).
Nutrition:
Per serving: calories 303, fat 21 g, saturated fat 2.5 g, protein 5.2 g,
carb 21.5 g, sodium 169 mg, sugars12.4 g, fiber 4.5 g
Chicken and Zucchini Stir Fry
Ingredients:
 Low sodium soy sauce (¼ cup)

 Chicken broth (1 cup)
 Cornstarch (1 tablespoon)
 Mirin (2 tablespoon)
 Sugar (1 teaspoon)
 Sesame oil (2 teaspoon)
 Canola oil divided (1 teaspoon)
 Minced garlic (1 tablespoon)
 Minced ginger (1 tablespoon)
 Chicken breast, sliced very thinly (1 lb)
 Zucchini 1 C,
 Sesame seeds and scallion for garnish,( optional)
Directions:
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1. In a big bowl add your soy sauce, sugar, sesame oil chicken broth,
cornstarch and mirin, and mix until everything is totally dissolved.
2. Using a big skillet add a teaspoon of canola oil on a medium heat half
part of the chicken for about 3-5 minutes on each side. And then Set
aside.
3. Repeat these steps with the other half of the chicken then add extra
teaspoon of oil. Set aside the chicken in a plate.
4. Add the1 teaspoon oil that remaining, add garlic and ginger and cook
for 35-40 second.
5. Turn the garlic and ginger very well and add in the sauce, stirring well.
Cook the sauce for about a minute, then add the zucchini and allow to
cook for another 3 minutes more, until is tender crisp or thickened.
Remove from heat, and add in your chicken and stir very well to coat.
If you wish you can garnish with scallions and sesame seeds.
Nutrition:
Per serving: calorie 245 s, fat 6.4 g, saturated fat1 g, protein 27 g,
carb 16 g, sodium 889 mg, sugars 7 g, fiber1.7 g
Broiled Tilapia with Thai Coconut Curry Sauce
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Ingredients:
 Dark sesame oil (1 teaspoon)

 Low-sodium soy sauce (4 teaspoon)
 Curry powder (1 teaspoon)
 Chopped fresh cilantro (¼ cup)
 Salt (1teaspoon)
 Peeled fresh ginger (1 tablespoon)- Minced
 Garlic cloves (4) - minced
 Finely chopped red bell pepper (1 cup)
 Chopped scallions (1 cup)
 Red curry paste (2 teaspoon)
 Ground cumin (½ teaspoon)
 Brown sugar (1 tablespoon)
 Asian fish sauce (2 teaspoon)
 Light coconut milk (1 14 oz can)
 Tilapia fillets (6 6- ounces)
Directions:
1. Heat your broiler.

2. Heat half teaspoon of oil in a big nonstick skillet over average
temperature. Add the garlic, pepper, ginger and scallions; cook for 1
minute. Stir in curry paste curry powder and cumin; and cook for
another 1 minute.
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3. Add soy sauce, coconut milk, sugar, asian and fish sauce allow to
simmer.
4. Bring down from heat and stir in basil of cilantro if you are using any.
5. Brush fish with half teaspoon oil; spray with ¼ teaspoon salt. Lay fish
on a baking sheet that is coated with cooking spray.
6. Broil for 6 minutes or until fish chip easily when you tested with a fork.
7. Enjoy your fish with sauce, rice, and lime wedges.
Nutrition:
Per serving: calories-230, fat 6 g, protein 34.5 g, carb 5.4 g, fiber 1.3 g
Sheet Pan Turkey Meatloaf and Broccoli
Ingredients:
 ground turkey 1.3 lb (20 oz)

 quick cooking oatmeal (⅓ cup)
 ketchup (6 Tablespoon)- divided
 minced onion (⅓ cup)
 egg (1)
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 thyme leaves (½ teaspoon) - dried or fresh
 kosher salt (1 teaspoon)
 Worcesterchire sauce (2 teaspoon)- divided
 bunch broccoli (1)- cut into florets
 olive oil (2 tablespoon)
 kosher salt (¾ teaspoon)
Directions:
1. Heat the oven to 4350F. Arrange a 13x9-inch sheet pot with Reynolds
Wrap Non-Stick Foil, face the side up towards food.
2. In a basin toss broccoli with oil and spice with ½ teaspoon salt and
spread it out on sheet pot in a solitary coat on one side.
3. Using a big bowl mix together the ground turkey, egg, thyme oatmeal,
¾ tsp salt, ¼ cup ketchup, onion and 1 tsp Worcesterchire sauce, mix
very well.
4. Divide the mixture into four equal portions. On the other part of the
pot sheet, put each segment into a 4 by 3–inch free form loaf.
5. Using a small bowl, combine the remaining 2 tablespoons of ketchup
with the remaining teaspoon of Worcestershire sauce and spray onto
loaves.
6. Bake 35 minutes, turning the broccoli halfway, until the meat is well
cooked from side to side in the center and the broccoli is faintly burnt.
Nutrition:
Per serving: calories 345, fat15 g, saturated fat 5 g, protein- 37 g,
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carb -21.6 g, sodium -945 mg, sugars -5 g, fiber -7g
Spicy Tuna Poke Bowls
Ingredients:
 Sushi grade tuna (½ lb) slice into ½ -inch cubes

 Sliced scallions (¼ cup)
 Low sodium soy sauce or gluten-free tamari (2 Tablespoon)
 Sesame oil(1 teaspoon)
 Sriracha (½ teaspoon)
 Light mayonnaise (2 Tablespoon)
 Sriracha sauce (2 teaspoon)
 Cooked sushi white rice or short grain brown rice(1 cup)
 Peeled and diced cucumbers (1 cup)
 Hass avocado (½ medium size,3 ounces) sliced
 Scal lions (2)- for garnishing
 Black sesame seeds(1 teaspoon)
 Gluten-free tamari or low sodium soy (optional) for serving
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 Sriracha (optional) for serving
Directions:
1. In a small bowl mix together the mayonnaise and sriracha, add with a
little water to drizzle.
2. In another bowl, mix tuna with soy sauce, scallions, sriracha and
sesame oil. Gently toss to mix well and put aside while you get ready
the bowls.
3. In two bowls, layer ½ rice, ½ tuna, scallions, avocado and cucumber.
4. sprinkle with sesame seeds and spicy mayo.
5. If you wish, serve with additional soy sauce on the side.
Nutrition:
Per serving: calories 386, fat 15.3 g, saturated fat 3 g, protein 35.3 g,
carb 32.4 g, sodium 875.5 mg, sugars 2.9 g, fiber 5 g
Egg Roll
Ingredients:
 Ground chicken or turkey (1 lb)
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 Grated or minced fresh ginger (2 teaspoon )
 Chopped yellow onion (¼ cup)
 Garlic (2 cloves) minced
 Broccoli slaw mix or Package coleslaw (1 12-oz)
 Coconut aminos (3 Tablespoon)
 Sambal oelek paste (1 teaspoon)
 Green onions (2) chopped
 Sriracha (optional) for serving
 Sesame seeds and cilantro (optional) for garnish
Directions:
1. Put your Brown ground turkey or chicken in a large skillet. Cut meat
into smaller portions as it cooks using a spatula or wooden spoon.
Cook for 5-10 minutes or until the meat is no longer cherry. Then
remove from heat.
2. In the same skillet over medium temperature, add sesame oil. As soon
as it’s hot, add garlic, onion and ginger and allow to cook until
scented, for about 4-6 minutes. Add shredded cabbage and carrots
(coleslaw mix) into the skillet.
3. Stir and add sambal oelek paste and coconut aminos. Cook for
additional 3-5 minutes or allow the cabbage to tender.
4. Portion into plate and on each add green onions and a sprinkle of
cilantro, sriracha and sesame seeds (that’s if using).
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Nutrition:
Per serving: calories325, fat 16 g, saturated fat-2 g), protein 31 g,
carb 13 g, sodium 395 mg, sugars 7 g, fiber 2 g
Blackened Chicken Cobb Salad
Ingredients:
 paprika (¾ teaspoon)
 chili powder (¾ teaspoon)
 4 big eggs, hard-boiled –sliced
 cooked turkey bacon (6 slices) crumbled
 garlic powder (¾ teaspoon)
 sea salt (½ teaspoon)
 pepper (¼ teaspoon)
 Pinch of cayenne pepper
 olive oil (1 tablespoon)
 boneless skinless chicken breasts (1 lb 4 pieces)
 baby spinach or chopped romaine (12 cup)
 grape tomatoes (1 cup) halved
 1 big cucumber, sliced
 baby bella mushrooms(1 cup) sautéed
 red onion (½ cup) chopped
 crumbled blue cheese (½ cup)- optional
 avocados (2) sliced
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for red wine vinaigrette:
 red wine vinegar (⅓ cup)

 Dijon mustard (1 Tablespoon)
 maple syrup or honey(1 teaspoon)
 sea salt (¾ teaspoon)
 black pepper (½ teaspoon)
 extra virgin olive oil (½ cup)
Directions:
1. Take out the chicken of its package and dry with paper towels. In a
small bowl, Add your chili powder paprika, cayenne pepper, garlic
powder, sea salt and black pepper
2. Coat the chicken breast with the spice mixture.
3. To cook your chicken, you have many options is either you grill it on
an indoor or outdoor grill or you can scorch it on the stovetop. To
scorch: add a Tablespoon of olive oil to a large skillet over medium
heat. Position the chicken breasts in hot oil. Cook chicken for about 5–
8 minutes on each side. Remove the chicken from skillet and allow for
4 minutes to cool before slicing for the salad.
4. While the chicken is on heat, make the dressing by addition together
all the ingredients in a basin or goblet jar.
5. Divide the romaine or spinach among the plates. Put together the
same segments of blackened chicken, mushrooms, bacon, hard-boiled
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egg, avocado, blue cheese, tomatoes, cucumber and red onion on the
greens top.
6. Top with salad, a tablespoon of red wine, vinaigrette dressing or any of
your preferred dressing before serving.
Nutrition:
Per serving: calories 485, fat 26 g, protein 48 g, carb18 g, sugars 7 g, fiber 8 g
Asian Chicken Lettuce Wraps
Ingredients:
 Hoisin sauce (3 tablespoons)

 Low-sodium tamari (2 tablespoons)
 Rice wine vinegar (2 tablespoons)
 Sriracha (1 tablespoon)
 Avocado or olive oil (1 tablespoon)
 Onion (1 medium size), diced
 Garlic (2 cloves), minced
 Freshly grated ginger (1 tablespoon)
 Ground chicken (1 lb)
 Water chestnuts (½ cup), drained and sliced
 Black pepper and sea salt, to your taste
 Iceberg lettuce Butter or Bibb, for serving
 Green onions 2 sliced, for serving
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 Crushed peanuts ¼ cup for serving
For peanut sauce:
 Peanut butter (¼ cup

 Garlic (1 clove)
 Maple syrup 2 tablespoon
 Low sodium tamari (2 Tablespoon)
 Sriracha (1 teaspoon)
 Water
Directions:
1. Mix together hoisin sauce, rice wine vinegar, soy sauce, sesame oil and
Sriracha in a bowl. And Set aside.
2. In a skillet over a medium-high temperature, heat oil. And add onions,
cook for about 5 minutes, then add garlic and ginger and cook until
scented, for a minute more. Add ground chicken, cook until dense, and
mostly cooked through, using wooden spoon to break the meat.
3. Pour your sauce in and allow to cook for about1- 2 minutes more or
until sauce reduces a little and chicken is completely cooked through.
Turn the heat off and whisk in water chestnuts. Have a taste of the
combination and season with pepper and salt, if needed.
4. Make peanut sauce by mixing together all the ingredients in a bowl.
For a thinner sauce, you can add water 1 tablespoon to create your
desired consistency.
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5. Enjoy your chicken mixture with lettuce leaves and put about ¼ cup
into center of each leaf. Top up with green onions and crushed
peanuts. Serve with peanut sauce.
Nutrition:
Per serving: calories 461, fat 49 g, protein 29 g, carb 26 g, sodium 911 mg,
sugars16 g, fiber 3 g
Chipotle Chicken Tostadas with Pineapple Salsa
Ingredients:
 Avocado oil (1 tablespoon) (or olive oil)

 Ground chicken (2 lb)
 Chipotle chili powder (2 teaspoon)
 Freshly ground salt and pepper
 Low-sodium chicken broth (¼ cup)
 Tomato paste (1 Tablespoon)
 Grain-free tortillas 6 (8-inch)
 Avocados (2) mashed
 Shredded purple cabbage (½ cup)
 Chopped fresh cilantro leaves (¼ cup)
Ingredients for the pineapple salsa:

 Small diced fresh pineapple 2 c.
 Red onion (¼ cup) Finely diced
39
 Jalapeño (1 Tablespoon) finely diced
 Fresh lime juice 2 Tablespoon (from 1 lime)
 Garlic (1 clove), minced
 fresh cilantro leaves (1 Tablespoon)
 olive oil or avocado oil (1 tsp)
 Pinch of salt
Directions:
1. Heat oven to 3650 F and line a baking sheet with parchment paper.
2. In a medium bowl, make the pineapple salsa: toss the pineapple
together, cilantro, salt, jalapeño, onion, lime juice, garlic and avocado
oil. Store in refrigerate until you are ready to serve, it can stay up to 5
days.
3. Make the chicken in a skillet, heat the avocado oil on a medium heat.
Add ground chicken, salt, chipotle chili powder and pepper.
4. Cook the chicken, and break the meat using the back of a spoon until
it changes to brown, it will take about 6 minutes.
5. Reduce the heat and add the tomato paste and chicken broth and stir
to mix properly. Continue to cook for another 3 minutes.
6. Bring down from heat and cover to keep humid until you’re ready to
serve.
7. To assemble: position the tortillas in a layer on the arranged baking
sheet. evenly spray the tops of tortillas with nonstick cooking spray.
Bake for10 minutes, or until it changes to golden brown and crisp.
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8. Cautiously spread the mashed avocado on each crisp tortilla top. Spray
with a big scoop of chipotle chicken and shredded cabbage.
9. Serve on top with a sprinkle of cilantro and pineapple salsa.
Nutrition:
Per serving: calories 460, fat 25.6 g, saturated fat 5.2 g, protein 32.7 g, carb
25.7 g, sugars 6.3 g, fiber 8 g
Creamy Chipotle Sweet Potato Penne Pasta
Ingredients:
 Brown rice and quinoa penne (3 cups)

 Olive oil (½ tablespoon)
 Garlic (2 cloves)
 Pueblo Lindo Chiles Chipotle Pepper (1)
 Nutmeg (⅛ teaspoon)
 Salt (½ teaspoon)
 Freshly ground pepper
Directions:
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1. Soak your cashews in at least 4 cups of water for about 2 hours,
otherwise you can place them in a bowl, and then add 4 cups of boiled
water and allow the cashews soak in the hot water for about 40
minutes to make the process more faster.
2. Once you are set to prepare the pasta sauce: add chipotle chile pepper,
salt, pepper, drained cashews, roasted sweet potato, garlic, water, and
nutmeg to a high powered blender. Blend until the sauce comes
together, add 1 tablespoon or 2 water more, to help blend. Taste
seasonings and adjust if necessary. Set aside.
3. Boil the pasta using the directions on the package. Drain pasta and
then move back to pot.
4. As the pasta is boiling, stir-fry your mushrooms: add olive oil to a
skillet over medium – high heat. Add mushrooms and then season
with salt, pepper and garlic powder; stir-fry for 3-5 minutes or until the
mushrooms are well cooked and look juicy and nice.
5. Stir in your sweet potato sauce into the cooked pasta. Add mushrooms
and stir. Garnish with parsley or sage, any of your preferred choice.
Nutrition:
Per serving: calories462, fat13.2 g, saturated fat1.7 g, protein 11.3 g, carb45.8 g,

sugars2.7 g, fiber 4.5 g
Spinach Garlic Parmesan Orzo with Crispy Bacon
42
Ingredients:
 Bacon (8 slices)
 Uncooked orzo pasta 1 ⅔ can (10 oz)
 Package organic spinach1 (5-oz)
 Garlic powder (½ teaspoon)
 Freshly ground salt and pepper
 Reserved pasta water (½ cup)
 Butter (1 tablespoon)
 Shredded carrots (½ cup)
 Frozen or fresh sweet corn (⅔ cup)
 Red bell pepper 1cut into chunks
 Freshly grated parmesan cheese (½ can)
 Red chili pepper flakes (½ teaspoon)
Directions:
1. Add bacon to a large pan and position over medium heat, cook bacon
until crispy and change golden brown. If the pan starts bring out
smoke at any point, then lower the heat. However, is recommended
43
you cook your bacon on lower heat. Once bacon is done, splotch with
a paper towel to soak up excess grease, then slice into bite pieces and
set aside.
2. As the bacon is cooking, position a large pot of water over high
temperature and add in a larger amount of salt. Once the water boils,
add in the orzo and cook for about 5-8 minutes. Once orzo is well
cooked, drain the pasta and set aside in the sieve. Don’t forget to
reserve ½ cup of the pasta water.
3. Add a tablespoon butter to that same pot you cooked the pasta in and
situate over medium temperature. Once the butter is well melted, add
in minced garlic, red bell pepper, carrot and corn, and stir fry for 2
minutes.
4. Add in spinach; cook until the spinach fades, about3minutes. Add the
cooked orzo into the pot back and turn to low heat. Add in the
reserved pasta water, garlic powder, parmesan and red chili pepper
flakes.
5. Lastly, stir in bacon crumbles. Add pepper and salt to taste. For me i
like adding A LOT of black pepper into this particular dish, it really
give me a nice flavor!
6. Enjoy hot.
Nutrition:
Per serving: calories 445, fat 12.2 g, saturated fat 5.3 g
protein 21.3 g, carb 33.6 g, sugars 3.5 g, fiber 3.5 g
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One Pan Baked Salmon with Rosemary Citrus
Ingredients:
 Olive oil (1/3 cup)

 Sockeye salmon12 ounces (whole fillet or around 3 fillets)
 Fresh orange juice (2 Tablespoon)
 Melted butter or Olive oil to drizzle
 Lemon juice (1 Tablespoon)
 Garlic minced (½ teaspoon)
 Grted dried orange peel (¼ teaspoon)
 Kosher salt to taste
 Fresh rosemary (2 Tablespoon)
 Thin asparagus or other vegetable of your choice (1 bunch)-trimmed
 Pinch of ground pepper
 Orange (6) -Thinly sliced
 Lemon pepper (¼ teaspoon) -Optional
Directions:
1. Heat oven to 3950 F.

2. Mix together 2 Tablespoon rosemary, orange juice, pinch of salt, lemon
pepper, 1/3 cup olive oil, ¼ teaspoon orange peel and garlic. Cover and
set aside.
3. Layer your dish.
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4. Add your trimmed asparagus first (or any of your preferred vegetable)
and sprinkle with olive oil or butter. Add ¼ teaspoon of lemon pepper
seasoning.
5. Lay your salmon on between the asparagus spears (skin side down).
6. Sprinkle the marinade orange rosemary on the salmon top.
7. On the salmon slices top add thin orange and on asparagus top.
8. Rest 2 x 2 fresh branches of rosemary evenly on the salmon top and
just about the pot.
9. Spray little more orange peel, kosher salt and pepper on top of the
salmon veggie bake.
10. Bake at 3950 F for 10-15 minutes or until salmon is not longer thick in
the middle.
Nutrition:
Per serving: calories 355, fat 20 g, saturated 2 g, protein 26 g, carb 13 g, sugars

6 g, fiber 2 g
Black Bean and Mushroom Smothered Burritos
Ingredients:
 White rice100 g 1/3 cup
46
 Onion (1 medium), sliced or diced
 Pickled jalapeños1 Tbsp (I used green), finely chopped
 Cooked black beans 145 g (2/3 cup)
 Mushrooms (8 medium size), sliced or diced
 Garlic (2 cloves), minced
 Smoked paprika (2 teaspoon)
 Sour cream (3 Tablespoon)
 Tomato paste (1 Tablespoon)
 Flour tortillas (4 large)
 Salt
 Black pepper
 Cheddar cheese, 150 g grated (1 ½ cups)
 Oil (1 Tablespoon)
 Coriander (1 Tablespoon), chopped
 Toppings, to serve: black olives, diced tomatoes, diced red onion,
jalapeños, fresh coriander, diced avocado, etc. (optional)
Directions:
1. Boil the rice in enough water until is well cooked, then drain.
2. Heat your oil in a big frying pan, and add onion and mushrooms. Cook
for 2-3 minutes over a medium heat or until softened slightly, then add
the tomato puree, smoked paprika, cumin and garlic. Cook for 3 more
minutes, stirring occasionally
47
3. Add your black beans and cooked rice, and add enough seasoning. Mix
fine to unite.
4. Add about ¼ mixture of rice to the middle of any of the bulky flour
tortillas. Top with ¼ of grated cheese. Fold inwards two areas of the
tortilla, then turn through 90 degree and wrinkle in the remaining two
sides to wrap fully the burrito.
5. Repeat the step with the remaining tortillas, cheese and rice, and lay
the burritos seam-side down on your baking tray.
6. Using a small bowl, mix together the chopped jalapeños, sour cream
and coriander. Season with a pepper and pinch of salt to taste, and mix
well.
7. Divide equally the sour cream sauce over the four burritos, and spread
it around a bit. Bake at 3850 F for around 20-25 minutes, or until
crisped to your liking.
8. Serve with your preference toppings.
Nutrition:
Per serving: calories 475, fat 23 g, saturated fat 9.7 g, protein 17.9 g,
carb 42 g, sodium 675 mg, sugars 2 g, fiber 4.5 g
Arroz Con Pollo
Ingredients:
 Skinless chicken thighs (8)

 Chicken bouillon cube(1)
48
 Olive oil (3 teaspoon)
 Vine tomato (1 medium size) -diced
 Vinegar (1 tablespoon)
 Sazon (2 teaspoon)
 Goya (½ teaspoon)
 Garlic powder (½ teaspoon)
 Onion (½)
 Cilantro (1/4 cup)
 Scallions (5)
 Bell pepper (2 Tablespoon)
 Enriched long grain white rice (2 ½ cups)
 Cups water (4)
 Kosher salt to taste,( 2 teaspoon)
Directions:
1. Season chicken with garlic powder, vinegar, ½ tsp sazon and adobo
and allow to sit for about 10 minutes.
2. Heat a deep skillet on medium heat, add 2 teaspoon of oil when hot.
3. Add chicken and allow for about 5 minutes or until it change brown on
each side. Remove from heat and set aside.
4. Put garlic, onion, pepper cilantro and scallions in mini food processor.
Add the left over teaspoon of olive oil to the pot and stir fry onion
combination on medium heat until is soften, for about 4 minutes.
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5. Add tomato, and cook for another few minutes. Add rice and mix very
well and allow to cook for another few minutes.
6. Add water, remaining sazon and bouillon , scraping up the browned
bits ( if any)from the bottom of your pot.
7. Taste for salt, add to your taste
8. Add your chicken and nestle into rice, allow to boil. Cook on medium-
low heat until most of the water disperses.
9. Cook for about 15 minutes without opening the cover. Off the heat and
let it sit with the cover on for extra 8 minutes. And eat with your fork!
Nutrition:
Per serving: calories 420, fat 7 g, saturated fat 3 g, protein 32.4 g,
carb 45 g, sodium 565mg, sugars 0.4 g, fiber 1 g
Greek Chicken and Farro Salad
Ingredients:
 Quick-cooking faro (1 ¼ cups )

 Olive oil (2 Tablespoons)
 baby arugula (3 oz) 3 cups
 Red onion(½ ) sliced
 Kosher salt and pepper
 grape tomatoes (8 oz)- halved
 Boneless, skinless chicken breasts (12 oz)- sliced
 Fresh dill (¼ cup)- chopped
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 seedless cucumber (½)
 Lemon juice ( 4 Tablespoon)
 feta (3 oz)-crumbled
Directions:
1. Cook farro using the package directions, then drain and transfer to a big
bowl, and toss with a Tablespoon of oil.
2. In a bowl, fly onion with 2 Tablespoon of lemon juice and a pinch of salt.
3. Heat the remaining Tablespoon of oil in a big skillet on medium-high

heat. Season chicken with ¼ teaspoon of salt and pepper and cook for 8 to 10
minutes or until golden brown.
4. Remove from heat and stir in the remaining 2 Tablespoon of lemon juice.
5. Add chicken and any juices to your farro and with tomatoes, dill, onion
and cucumber; toss to mix together. Fold in arugula and feta and enjoy!
Nutrition:
Per serving: calories 370, fat 9 g, saturated fat1.2 g, protein 24 g,
sodium 189 mg, carb 47 g, sugar 4 g, fiber 5 g
Instant Pot Beef and Barley Stew
Ingredients:
 Beef chuck1 lb, well trimmed

 Half medium butternut squash, (peeled and seeded)
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 Garlic (4 cloves)- smashed
 Pearled barley (1 cup)
 All-purpose flour(1 Tablespoon)
 Olive oil(1 Tablespoon)
 Big onion (1)- chopped
 Thyme (8 sprigs)-with leaves for serving
 Bottle beer(1) 12-oz
 Carrots (3 medium size), sliced
 No-salt-added beef broth (3 cups)
Directions:
1. On your Instant Pot to stir-fry. Using a medium bowl, toss beef with flour.
And add olive oil to the Pot, then cook your beef for 3 - 6 minutes or until it
changes on all sides. Then move beef to a pan.
2. Add onion, thyme sprigs, garlic, and ½ teaspoon of salt and pepper and
cook, stirring regularly, for 5 to 6 minutes or until tender. Stir in beer. And
press cancel.
3. Turn the beef back to the pot along with beef stock, squash, barley and
carrots. Lock the cover and cook on high temperature for 15 minutes. Serve
sprinkled with extra thyme if preferred.
Nutrition:
Per serving: calories 495, fat 8 g, saturated fat 2 g,
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protein 34 g, sodium 494 mg, carb 36 g, fiber12 g
Coconut-Lime Marinated Shrimp + Voodles
Ingredients:
 Limes (3)
 light coconut milk (3/4 cup)
 fresh cilantro (1 ½ cup)
 zucchini (2 medium)
 cooked deveined shrimp (1 lb)
 red chile (1)
 low-sodium soy sauce (1 teaspoon)
 garlic (2 cloves)
 fresh ginger(1 )
 scallions (2- sliced)
 big carrot(1)
 red pepper (1)- sliced
Directions:
1. Squeezee about ¼ cup of limes juice from all the limes. mix in coconut
milk and soy sauce. Grate in garlic, ½ red chile and ginger. Thinly chop
1/2 cup of cilantro and stir into the bowl with the scallion whites. finely
slice the rest of chile and put aside.
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2. Using a spiralizer fixed with the best noodle blade, spiralize carrot, and
then use a bigger blade to spiralize zucchini. Toss voodles in the
coconut milk mixture; allow to sit for about 9 minutes.
3. After 9 minutes, fold in red pepper, the remaining cilantro and shrimp.
spray with sliced chile and remaining scallions.
Nutrition:
Per serving: calories 235, fat 5.4 g, sat2.6g, protein 34 g,
sodium 416 mg, carb 13 g, sugars 6 g, fiber 2 g
Grilled Watermelon and Steak Salad
Ingredients:
 Sirloin (1 lb)
 Fresh flat(1 c) -leaf parsley leaves
 Small red onion (½)- sliced
 Small seedless watermelon (½)
 Fresh lemon (3 Tablespoon)
 Olive oil (2 Tablespoon)
 Cherry tomatoes (1 lb)- halved
 Fresh mint (1 c)- leaves torn
 Small bunch arugula (1)
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Directions:
1. Heat grill over a medium-high temperature. Season steak with ½ tsp of

salt and pepper and grill to your desired doneness. Progress to a
cutting board and allow to relax before cutting.
2. In a bowl, mix together with honey, lemon juice, oil and a pinch of salt
and pepper. Fold in tomatoes and onion.
3. Cut your watermelon into ½ inch-thick triangles shape and cut off
rinds. Brush evenly with oil, then grill until lightly burnt, about two
minutes for each side. Divide among 4 plates.
4. Wrinkle herbs into tomato mixture, and then lightly toss with arugula.
Spoon the top of watermelon and top with steak when serving.
Nutrition:
Per serving: calories 372, fat 17 g, sat 4.6 g, protein 27 g,
sodium 336 mg, carb 25 g, sugar 17g, fiber 4.5g
Smashed Pea and Ricotta Pappardelle
Ingredients:
 frozen peas (1 ½ cups)- thawed

 part-skim ricotta cheese (½ c)
 kosher salt (½ teaspoon)
 lemon zest(1 teaspoon)
 Pappardelle (12 oz)
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 chives (¼ c) chopped
 pepper (½ teaspoon)
Directions:
1. Cook pasta according to package directions. Reserve half cup of

cooking water; drain the pasta and put back to the pot.
2. While pasta is cooking, add 1 cup thawed peas in a food processor until
is almost chopped. Add ricotta and zest and add a few times to mix
together, then season with pepper and salt.
3. Toss your pasta with ricotta combination and the remaining half cup
of peas, adding reserved pasta water if pasta looks dry. spray with
chopped chives and serve.
Nutrition:
Per serving: calories 435, fat 6.7 g, saturated fat 3.4 g,
protein 17 g, sodium 106 mg, carbs 30 g, fiber 3 g
Grilled Chicken with Smoky Corn Salad
Ingredients:
 Boneless, skinless chicken 6-oz (4)

 Olive oil (1 ½ teaspoon)
 Limes (2)- halved
 Corn (4 ears) - shucked
 Cilantro (¼ cup) chopped
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 Green olives (2 tablespoons) Chopped
 Manchego cheese (1 oz )- grated
 Salt and Pepper
 Smoked paprika (1 teaspoon)
Directions:
1. Season your boneless, chicken-breast portion with pepper and salt and
interrogate on medium-high heat to cook through for about 5 - 6
minutes for each side.
2. Grill limes, cut down the sides, and corn until well cooked for 4 - 8
minutes.
3. Cut corn from cob and toss in basin with juice of two lime halves, then
add chopped cilantro, grated Manchego cheese, chopped green olives,
and pinch of both salt and pepper.
4. Serve chicken with corn and the left over lime halves and sprinkle with
a mixture of olive oil and with smoked paprika.
Nutrition:
Per serving: calories 346, fat 12 g, saturated fat 3.2 g,
protein 22 g, sodium 325 mg, carb 23 g, fiber 2 g
White Bean and Tuna Salad with Basil Vinaigrette
Ingredients:

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 Green beans (12 oz) - trimmed and halved
 Small shallot (1) - chopped
 Lightly packed basil leaves (1 cup)
 Olive oil (3 tablespoon)
 Torn lettuce (4 can)
 Small white beans (1) 15-oz can - rinsed
 Solid white tuna in water (2) 5-oz cans - drained
 Soft-boiled eggs (4)
Directions:
1. Boil water with a big pot. Add salt 1 tablespoon, then green beans, and
cook for about 3 – 5 minutes or until just tender. Drain and rinse with
cold water to cool.
2. In a blender add together, puree shallot, vinegar, basil, oil and ½
teaspoon of both salt and pepper and blend until smooth.
3. Move half of dressing to bigger bowl and toss with green beans. Fold in
lettuce, tuna and white beans. Serve with the eggs and the remaining
dressing.
Nutrition:
Per serving: calories 345, fat 15.5 g, saturated fat 2 g
Rhubarb and Citrus Salad Vinaigrette

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Ingredients:
 White wine vinegar (2 tablespoon)
 Stalks rhubarb (3) - trimmed and cut into pieces
 Olive oil ¼ cup.
 Cara Cara oranges (2)
 Baby spinach 3 oz (4 cups)
 Watercress (2 bunches)
 Toasted pistachios (¼ cup) - chopped
 Ricotta salata (1 oz) - shaved
Directions:
1. In small bowl, mix together vinegar and honey. Add rhubarb and toss
to coat together. Allow for at least 5 to 10 minutes, then add olive oil, 2
tsps coarsely ground pepper and half teaspoons salt.
2. Slice oranges thinly after you have cut away peel and white pith.
3. In a big bowl, toss watercress and spinach; fold in slices orange and
divide among plates. Spoon the rhubarb and dress over each salad, top
with ricotta salata and pistachios.
Nutrition:
Per serving: calories 285, fat 180, saturated fat 2.5 g

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protein 4 g, sodium 386 mg, carbohydrate 24 g, fiber 3 g
Pot Sticker Stir-Fry
Ingredients:
 Package of pierogies or vegetable pot stickers

 Vegetable oil (1 tablespoon)
 Hoisin sauce (2 tablespoon)
 Fresh lime juice (2 tablespoon)
 Small red onion (1)- thinly sliced
 Red pepper (1) - sliced
 Yellow pepper 1- sliced
 Fresh ginger (1 tablespoon)
 Snow peas (8 oz) - halved diagonally
 Water (1 tablespoon)
Directions:
1. Fry your pierogies or vegetable pot stickers in big skillet according to

package directions; transfer to plate after. Mix together fresh lime
juice, hoisin sauce and water.
2. Add vegetable oil and heat on medium heat. Then add yellow pepper,
red pepper, and chopped fresh ginger and cook, toss regularly for
about 5 minutes. Put in small sized red onion and cook, tossing for
about a minute.
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3. Add snow peas, covered and cook, often toss for about 4 minutes or
until vegetables are tender. Toss vegetables together with the sauce
and use pot stickers to serve.
Nutrition:
Grilled Basil Zucchini with Chicken
Ingredients:
 White rice (1 cup)

 lime (1)
 Sugar (½ teaspoon)
 Red chile (½) - sliced
 Small zucchini ( 4) 1 ¼ lbs - halved
 Olive oil (2 tablespoon) – divided
 Low-sodium soy sauce (1 tablespoon)
 wedges for serving
 basil (2 ½ cup) - roughly chopped
 Chicken tenders (1 lb)
Directions:
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1. Cook rice with package directions.
2. Zest lime into bulky bowl, then squeeze out lime juice about 2
tablespoons. Thinly grate garlic into bowl, and then stir in sugar, soy
sauce, and chile.
3. Brush zucchini with 1 tbsp oil and season with ¼ tsp of both salt and
pepper. Use the remaining tablespoon of oil to rub chicken tenders
and season with ¼ teaspoon of salt and pepper. Interogate zucchini
until just tender as well as chicken for about 4 mins for each side;
move to cutting board.
4. Cut both chicken and zucchini into portions and toss in sauce; wrinkle
in basil and dish up over rice with lime wedges.
Nutrition:
Chicken Dogs Chicago-Style
Ingredients:
 hot dog buns (4)

 sweet onion (¼) finely sliced
 Yellow mustard (1 teaspoon)
 Poppy seeds (1 teaspoon)
 Jarred pepperoncini peppers ( 2), sliced with (1 Tablespoon) brine
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 cooked chicken sausages (4)
 plum tomatoes (2)- sliced into half
 dill pickle spears (4)
 romaine heart 1 (3 cups) - sliced
Directions:
1. Heat grill over medium heat. Using a bowl, mix together pepperoncini
brine, mustard and honey; stir in poppy seeds. Add onion and
pepperoncini peppers and then toss to coat.
2. Grill sausages, stirring occasionally for about 10 – 15 minutes or until
lightly overcooked and heated through. If you wish, grill buns.
3. Bits and pieces sausages into buns with pickles and tomatoes. Toss
onions and poppy seeds adding with romaine and make use of spoon
on sausages top.
4. Serve with extra mustard and remaining romaine mixture if preferred.
Nutrition:
Per serving: calories 495, fat18g, saturated fat 2 g,
Steak and Rye Panzanella
63
Ingredients:
 Caraway seeds (2 teaspoon)

 Olive oil (4 tablespoon) - divided
 Rye bread (3 slices)
 Sirloin steak (1 lb)
 Garlic (1 clove) - pressed
 Fennel (1 Bulb) - quartered
 Red onion (1 medium size) - sliced
 Bunch kale1 large (about 10 cups)
Directions:
1. In a small skillet toast caraway seeds over a medium heat, for about 2
minutes. In a small bowl, mix together vinegar, mustard 2 tablespoons
oil, garlic, ¼ teaspoon salt and caraway seeds, and Heat grill saucepan
on medium temperature.
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2. Brush fennel, bread and onion with a tablespoon oil and season onion
and fennel with a pinch salt. Grill and cover, stir often, cook for about
4 - 8 minutes for vegetables and 1 - 2 minutes for bread or until
vegetables are tender and well-cooked and bread is toasted. Move to
cutting board; thinly slice the fennel and tear bread into large piece.
3. Use big bowl, grilled vegetables, toss kale, and bread with half of
dressing and allow to sit, tossing occasionally.
4. Rub steak with 1 tablespoon olive oil remaining and season with half
teaspoon of both salt and pepper. Grill to until you are satisfied. Move
to cutting board and allow to rest for 6 minutes before slicing. Fold
into salad and sprinkle with the remaining vinaigrette.
Nutrition:
Per serving: calories 445, fat 25 g, saturated fat 3.5 g,
Cheesy Tex-Mex Stuffed Chicken
Ingredients:
 Scallions 2 ( sliced)
 Lime zest (1 teaspoon)
 Boneless, skinless chicken breasts (4)
 Seeded jalapeños (2) sliced
 Cilantro(1 ¼ cup)- chopped
 Monterey Jack cheese (4 oz) roughly grated
65
 Olive oil (3 tablespoon)
 Salt
 Torn romaine lettuce (5 cups)
 Peppers (2 bells) - sliced
 Lime juice (3 tablespoon)
 Peppers (2 bells) - sliced
 Small red onion (½) - sliced
Directions:
1. Heat oven to 460°F. In bowl, add together scallions and ¼ cup cilantro,
seeded jalapeños, and lime zest, then use Monterey Jack cheese to toss.
2. Put in knife into thickest part of each boneless, skinless chicken
breasts and move and the knife back and forth to make 2 ½ -inch hole
that is wide enough without going through. Stuff chicken with mixture
cheese.
3. In a big skillet heat olive oil 2 tablespoons on medium heat. Season
chicken with pepper and salt and cook for 3 - 5 minutes or until
change to golden brown on each side. Turn chicken and cooked
through for 10 - 15 minutes.
4. In a big bowl, mix together lime juice, ½ teaspoon salt and 1
tablespoon olive oil. Add bell peppers and red onion and allow sit for
10 minutes, stirring occasionally. Toss with 1 cup fresh cilantro and
romaine lettuce. Serve with lime wedges and chicken.
Nutrition:
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Per serving: calories 365, fat 25 g, saturated fat 6.5 g
Herb-Roasted Chicken and Cherry Tomatoes
Ingredients:
 Oil (1 ½ Tablespoon)
 Cherry tomatoes (1 lb.) – halved
 Sprig rosemary (1)
 Large bone-in chicken breasts (2) 12 oz each
 Salt ( ¾ teaspoon)
 Parsley (¼ cup) - chopped
 Pepper (¾ teaspoon)
 Fennel seeds (1 teaspoon) - crushed
 Instant polenta (1 cup)
Directions:
1. Heat oven to 465 degree F. Heat 1 teaspoon oil in an oven skillet on

medium heat. Season chicken breasts with ½ teaspoon of both salt and
pepper. Cook, skin sides down for about 5 - 7 minutes until it changes
to golden brown and crisp.
2. Turn and add cherry tomatoes, fennel seeds and rosemary; sprinkle
with 1 tablespoon oil and season with ¼ teaspoon of both salt and
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pepper, then roast until chicken is well cooked through and tomatoes
break down, for about 10 - 15 minutes.
3. Prepare polenta. Remove rosemary; move chicken to cutting board and
allow rest for 5 minutes. Add red wine vinegar into tomatoes, and then
toss with parsley. Get rid of bone from chicken, slice and serve on
polenta. Topping with tomatoes and eat with fork.
Nutrition:
Per serving: calories 455, fat16.5 g, saturated 3 g
Red Curry Shrimp and Cilantro Rice
Ingredients:
 Long-grain white rice (1 cup)

 Grated lime zest (1 teaspoon)
 Ginger (1) sliced
 Baby bok choy 1½ lb. (4 - 6 heads)
 Thai red curry paste (2 tablespoon)
 Shrimp (1 lb) - Peeled and deveined
 Fresh lime juice (2 tablespoon)
 Cilantro (1 cup) - chopped
 Canola oil (1 tablespoon)
 Garlic (2 cloves) sliced
 Light coconut milk (1)13.5-oz can
68
 Fish sauce (1 tablespoon)
Directions:
1. Cook white rice long-grain. Fuzz with fork and crinkle in shredded
cilantro and lime zest.
2. In a large skillet, Heat canola oil over medium. Add garlic and ginger
and stir fry for 2 minutes.
3. Stir in Thai red curry paste and allow to cook for 3 minutes. Stir in fish
sauce and light coconut milk and cook for 3 minutes.
4. Stir in baby bok choy and shrimp and cook for 3 - 5 minutes or until
shrimp are dense throughout. Stir in fresh lime juice. Serve rice with
extra cilantro, sliced lime wedges and red chiles if you wish.
Nutrition:
Per serving: calories 415, fat12 g, saturated fat 6.5 g
protein 25 g, sodium 1,465 mg, carb 41 g, fiber 4 g
Grilled Pork with Charred Harissa Broccol
Ingredients:
 Lemons (2)
 Pork tenderloin (1 ½ lb)
 Kosher salt
 Harissa (2 teaspoons)
 Olive oil (3 ½ tablespoons)
69
 Pepper
 Broccoli 1 large head (1¼ lbs) - trimmed and cut
Directions:
1. Heat grill to medium-high temperature. Grate zest of 1 lemon and put

aside, and then cut all lemons in half. Brush pork with a teaspoon of oil
and season with ½ teaspoon salt. Grill pork, turning regularly for15 - 20
minutes or until it reaches 1450 F on instant-read thermometer. move
to cutting board and allow to rest for at least 5 minutes.
2. Coat broccoli with a tablespoon of olive oil and grill with pork, stir
regularly for 4 minutes or until just tender and charred and lemon
until well-cooked.
3. Mix harissa with 2 tablespoon of remaining oil and use broccoli to toss;
spray with lemon zest.
4. Compress lemon cut over pork and then segment pork. Serve with
grilled lemon wedges and broccoli.
Nutrition:
Loaded Spaghetti
70
Ingredients:
 Sliced bell pepper (1 cup)

 Cooked whole-wheat spaghetti (1 cup)
 Cooked edamame (2/3 cup)
 Sliced red onion (½ cup)
Directions:
1. Stir fry onions and peppers in oil until onions are lucent.
2. Toss with edamame and pasta.
Nutrition:
Per serving: calories 420, fat12 g, saturated fat 6.5 g
protein 25 g, sodium 1,465 mg, carb 41 g, fiber 4 g
Cookout for One
71
Ingredients:
 Organic beef hot dog (1)

 Whole-grain mustard (½ Tbsp)
 Wheat hot dog bun (1 whole)
 Sweet relish (½ Tbsp)
 Organic baked beans (½ cup)
 Sliced honeydew melon (1 cup)
Directions:
1. Cook hot dog, and heat beans in a pot.

2. Serve hot dog in the bun, topped with relish and mustard, adding
melon and beans on the side.
Nutrition:
Per serving: 490 cal, fat12 g, saturated fat 6.5 g
Summer Farrotto
Ingredients:
 Boneless, skinless chicken breast (1) 3 oz

 Yellow squash (1 cup) - diced
 Chopped parsley (1 Tablespoon)
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 Olive oil, divided (2 Tablespoon)
 Sliced red onion (¼ cup)
 Dry faro (½ cup)
 Grated Parmesan cheese (1 Tablespoon)
Directions:
1. Heat chicken in 1 Tablespoon oil, season with pepper and salt to taste,
and then dice.
2. Stir fry onion and squash with the remaining oil. Stir in farro until it
covers in oil. Add 2/3 cup of water, allow to boil, stir and decrease heat,
and then cover. Cook for 15 minutes or until soft. Stir in parsley,
chicken, and cheese, and then serve.
Nutrition:
Beef and Veggie Salad Bowl
Ingredients:
 Dry red quinoa (2 Tablespoon)

 Mesclun greens (2 cups)
 Chopped broccoli florets (½ cup)
 Cooked lean beef (3 oz, cubed)
73
 Red bell pepper (¼) chopped
Directions:
1. Cook quinoa as directed by the manufactures.

2. Toss with broccoli, beef, greens and pepper in a bowl.
3. Mix oil and vinegar for vinaigrette.
Nutrition:
Bow Ties with Spring Vegetables
Ingredients:
 Dry whole-grain farfalle pasta 2 oz

 Artichoke hearts (½ cup)
 Fresh mint (1 Tablespoon) - chopped
 Red onion (¼ cup) - sliced
 Peas (¼ cup)
Directions:
1. Cook pasta as directed in the package and toss with oil, mint and
vegetables.
74
2. Season with pepper and salt to taste.
Nutrition:
Per serving: 370 cal, fat13 g, saturated fat 6.5g
Soup with Asparagus
Ingredients:
 Asparagus spears (10 small size)

 Chopped kale (1 cup)
 Amy's Organic Chunky Vegetable soup (1 cup)
 Dry quinoa (2 Tablespoon)
 Boneless, skinless chicken breast (4 oz)
 fresh ginger (1/8 teaspoon)- Grated
 Soy sauce (2 teaspoon)
Directions:
1. Bake chicken at 345 degree F for 20 minutes, then grate with a fork.
2. Add together quinoa, soup, and kale in a pot, allow to boil for about 15
minutes. Then add chicken.
3. Spray asparagus, and toss with ginger and soy sauce. Serve with
asparagus on the side.
Nutrition:
75
protein 23g, sodium 460 mg, carb 48 g, fiber 4 g
76
SUMMARY
The keto diet, is said to be, low in carbs, moderate in protein and high in fat.
If following any ketogenic diet, carbs are normally reduced to under 50
grams for each day.
Fats should reinstate the greater part of cut carbs and deliver about 75
percent of your total calorie intake.
Proteins should take responsibility for about 20 percent of energy needed,
while carbs are normally controlled to 5%.
This carb drop will make your body to depend on fats for its major energy
source as a replacement of glucose — this process is known as ketosis.
In ketosis, your body make use of ketones which are the molecules formed in
the liver from fats when there is limited glucose— as an alternate energy
source.
Is true that fat is regularly avoided for its soaring calorie content, but
research made us to understand that ketogenic diets are extensively more
effectual in regards to promoting weight loss than low-fat diets.
In addition, keto diets reduce hunger and boost satiety, which can be
predominantly supportive when trying to lose weight.
It can seem overwhelming switching over to a ketogenic diet, but it
shouldn’t be too complex.
Your center of attention should be on reducing carbs and increasing the
protein and fat content of your meals and snacks.
Carbs must be limited In order to reach and continue in a state of ketosis.
Although some people might only reach ketosis by consuming less than 25
77
grams of carbs per day, others may be archiving ketosis with a greatly higher
carb intake.
Normally, the lower the carbohydrate, the more easier it is to archive and
stay in ketosis. This is why maintaining to keto-friendly diets and avoiding
substance rich in carbs is the finest way to effectively lose weight on a
ketogenic diet.
78
BOOk TWO
After 50 keto diet weight loss
Recipes
79
A Ketogenic Meal Plan That will Transform Your Body
Are you a man or woman over 50, and have been even more interested in
losing weight than you were in your twenty’s. At this age, many do
experience a dawdling metabolism at a rate of about 50 calories per day.
Slowing metabolism attached with less exercise, potential for increased
cravings and muscular degeneration can make it very hard to control weight
gain.
There are countless diet options available to aid lose weight, but the keto
diet has been the most popular recently. I have received quite a lot of
questions around the efficiency of keto and how to abide by the diet in a
vigorous way.
Below, I have scientifically proved advice that can grant you the answers you
are looking for if you really want to lose weight on keto for people over 50.
Research has confirmed that consuming this low-carb, high-fat diet can
encourage fat loss and even develop certain conditions such as cognitive
decline and type 2 diabetes. This guide explains what to eat and what to
80
avoid while following a keto diet and offer a week keto meal plan to get you
on track.
Ketogenic Diet Fundamentals
The keto diet is very low in carbs, high in fat and modest in protein. If you
have been following a ketogenic diet, you should have in mind that carbs are
normally reduced to below 50 grams per day, although looser and stricter
editions of the diet exist. Fats should reinstate the majority of cut carbs and
deliver about 75 percent of your total calorie consume. Proteins should
account for about 20 percent of needed energy, while carbs are typically
limited to 5 percent. This carb drop forces your body to depend on fats for its
major energy source as an alternative of glucose — a process recognized as
ketosis. While in ketosis, your body make use of ketones — molecules
formed in the liver from fats when there is limited of glucose — as an
alternate fuel source. Although fat is normally shun because of its high
content of calorie, research proves that ketogenic diets are extensively more
helpful at encouraging weight loss more than low-fat diets. In addition, keto
diet reduces hunger and boost satiety, which can be predominantly helpful
in the process to lose weight.
Ketogenic Diet Meal Plan
Switching over to a ketogenic diet can appear great, although it doesn’t have
to be complex. Your main focus should center on reducing carbs while
boosting the protein and fat content of snacks and meals. In order to achieve
and continue in a state of ketosis, carbs must be controlled. Although certain
81
people might only reach ketosis by eating 25 grams or even lesser of carbs
per day, others may achieve ketosis by taken much higher carb. In general,
the lesser your carbohydrate intake, the more easier it is to achieve and
continue in ketosis. This is why attaching yourself to keto-friendly foods and
avoiding food items that are rich in carbs is the finest way to lose weight
successfully on a ketogenic diet.
Keto Foods to Eat
If you really want to lose weight when following ketogenic meals, diet and
snacks should center within the following foods:
 Poultry => Turkey and chicken.

 Fatty fish => Herring, wild-caught salmon and mackerel.
 Eggs => Organic whole eggs and pastured make the finest choice.
 Fat dairy => Butter, Yogurt and cream.
 Seeds and nut => Pumpkin seeds, almonds, macadamia nuts,
flaxseeds, walnuts and peanuts.
 Avocados => A full avocados can be added to nearly any snack or
meal.
 Condiments => Fresh herbs, Salt, vinegar, pepper, lemon juice, and
spices.
 Meat => Organ meats, venison, Grass-fed beef, pork and bison.
 Fat cheese => Cream cheese, mozzarella, Cheddar, goat cheese, brie.
 Nut butter => Cashew butters, natural peanut and almond.
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 Healthy fats => Coconut butter, coconut oil, sesame oil, olive oil and
avocado oil.
 Starchy-free vegetables => Mushrooms, broccoli, greens, tomatoes
and peppers.
Foods to Avoid
Avoid foods that are rich in carbs while keeping to a keto diet.
The subsequent foods should be avoided:
 Sugary and sweets foods => Agave syrup, sugar, maple syrup, ice
cream, candy and coconut sugar.
 Bread and baked foods => Whole-wheat bread, White bread,
crackers, doughnuts, cookies and rolls.
 Grains and grain foods => Breakfast cereals, Wheat, tortillas, rice
and oats.
 Sweetened beverages => Sports drinks, sweetened teas, juice and
soda.
 Pasta: Noodles and spaghetti.
 Starchy vegetables => Sweet potatoes, potatoes, pumpkin, butternut
squash, peas and corn.
 High-carb sauces => Dipping sauces, barbecue sauce and sugary salad
dressings.
 Legumes and beans => Kidney beans, black beans, lentils chickpeas.
 Fruit => Bananas, grapes, Pineapple and citrus
 Certain alcoholic beverages => Sugary mixed drinks and Beer.
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However carbs should be limited, low-glycemic fruits like berries can be
taken in restricted amounts if you want to maintain a keto-friendly
macronutrient variety. Make sure you choose healthy food items and stay
away from unhealthy fats and processed foods.
These food items should also be avoided:
 Unhealthy fats: Shortening, margarine and vegetable oils like corn oil
and canola.
 Diet foods: These includes foods that have non-natural preservatives,
colors and sweeteners like aspartame and sugar alcohols.
 Processed foods: Packaged foods and Fast food and processed meats
like lunch meats and hot dogs.
Keto Beverages to Eat
Sugar can be seen in many types of beverages including coffee drinks, juice,
iced tea and soda. Whereas on a ketogenic diet, high-carb drinks must be
shunned just like high-carb foods. It’s no small issue that sugary beverages
have been associated to many health issues — from obesity to an increasing
risk of diabetes. Fortunately, there are many succulent, sugar-free choices for
those on the keto diet. Keto beverage options include:
 Water: Water is the finest choice for hydration and is very advisable to
be taken throughout the day.
 Unsweetened coffee: To add sweet smelling savor to your cup of joe.
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 Sparkling water: Sparkling water can be a very good replacement of
soda.
 Unsweetened green tea: Green tea is yummy and offers many health
benefits.
In case you want to add additional flavor to your water, try experimenting
with varieties of keto-friendly flavor mixtures.
For instance, tossing a little fresh mint and lemon peel into your water can
make hydration moderate. Although alcohol should be avoided, enjoying a
low-carb drink like tequila or vodka combine with soda water is completely
okay on occasion.
A Model Keto Menu for One Week
The menu below offers less than 50g of whole carbs daily.
As stated above, some individual may have to lessen carbohydrates even

more to be able to reach ketosis. This is a all-purpose one-week ketogenic
diet menu that can be altered depending on individual nutritional wants.
Monday
 Breakfast: Two fried eggs in pastured butter serve with sautéed

greens.
 Lunch: A bunless grass-fed burger with mushrooms, cheese and slice
avocado
 Dinner: Red meat chops with green beans sautéed in coconut oil.
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Tuesday
 Breakfast: Mushroom omelet.

 Lunch: Tuna salad and celery topped with tomatos.
 Dinner: Roast chicken with sauce and fried broccoli.
Wednesday
 Breakfast: Bell pepper puffy with eggs and cheese.

 Lunch: Arugula salad with blue cheese, boiled eggs, turkey and
avocado.
 Dinner: grilled salmon and spinach sprinkle with coconut oil.
Thursday
 Breakfast: Full-fat yogurt sprinkle with Keto granola.

 Lunch: Steak with cheese, cauliflower rice, salsa, herbs and avocado.
 Dinner: Bison steak with cheap broccoli.
Friday
 Breakfast: Parched avocado egg boats.

 Lunch: Caesar with chicken.
 Dinner: Chops Pork with vegetables.
Saturday
 Breakfast: Cauliflower toast sprinkle with avocado and cheese.

 Lunch: Salmon burgers sprinkle with pesto.
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 Dinner: Meatballs with parmesan cheese and zucchini noodles.
Sunday
 Breakfast: Prepare coconut milk chia pudding sprinkle with coconut

and walnuts.
 Lunch: Cobb salad prepared with greens, turkey, boiled eggs, cheese
and avocado.
 Dinner: Chicken coconut curry.
Though various ketogenic meals are centered on animal products, there is a

large variety of vegetarian selections to choose from as well.
If you are following a more moderate ketogenic diet, adding some berries to
your breakfast or adding a small portion of a stiff vegetable to your dinner
will raise the number of carbs in the meal arrangement.
Healthy Keto-Friendly Snack Options
Eating snacks as in between meals facilitate in reducing hunger, keeping you

fit while keeping to a ketogenic diet. Since the ketogenic diet is so satisfying,
you may not even need pass one or two snacks per day, depending on the
level of your activity.
Here are some of the best, healthy keto-friendly snack selections:
 Cheddar cheese and almonds

 Avocado overfed with chicken salad
 Boiled egg
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 Kale chips
 Coconut chips
 Peppers and celery together with herbed cream cheese dip
 Salami sliced and olives
 Cheese roll-ups
 Macadamia nuts
 Keto smoothie prepare with avocado, coconut milk and cocoa
 Berries with intense whipping cream
 Jerky
 Parmesan crisps
 Greens with avocado and full-fat dressing
 Avocado cocoa mousse
Although these keto snacks can sustain richness in meals, as well as add to
weight increase if you’re eating taking too much snacks throughout the day.
It’s essential to eat the fitting number of calories based on the level of your
activity, age, weight loss goal and gender.
NOTE: Healthy Keto-friendly snacks should be reach or high in fat, modest

in protein and low in carbs. Increase fiber by taken snacks that are base on,
low-carb vegetables mix with high-fat dipping sauce.
Some Ketogenic Shopping List
A well-formed ketogenic diet should contain lots of fresh produce, proteins

and healthy fats. Selecting a combination of both frozen and fresh produce
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will guarantee that you have a supply of healthy keto-friendly fruits and
vegetables to add to recipes.
Here are some of the easy ketogenic shopping catalog that can direct you:
 Fish: Fatty fish such as sardines, salmon, herring and mackerel.

 Poultry and Meat: Beef, turkey, chicken and pork
 Eggs: Buy pastured eggs or omega-3-enriched at any time possible.
 Oils: Avocado oils and coconut oil.
 Avocados: Purchase both unripe and ripe avocados.
 Fresh or frozen berries: Raspberries, blackberries and blueberries.
 Seeds: Chia seeds, Pumpkin seeds and sunflower seeds.
 Frozen or fresh low-carb vegetables: Tomatoes, peppers,
cauliflower, mushrooms, broccoli, greens and onions.
 Shellfish: Shrimp, oysters and scallops.
 Full-fat dairy: Sour cream, butter, unsweetened yogurt and heavy
cream.
 Cheese: Goat cheese, cream cheese, brie and cheddar.
 Nuts: Pistachios, almonds macadamia nuts and pecans.
 Nut butters: Peanut butter and almond butter.
 Condiments: Spices, mustard, Sea salt, salsa, pepper, herbs, garlic,
vinegar and olives.
It’s always advisable to plan your meals in advance and fill your cart with the
necessary ingredients needed for some days’ worth of vigorous dishes. In
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addition, attaching yourself with shopping list will help you stay away from
tempting some unhealthy foods.
NOTE: Preparing a shopping list will help you choose what foods that will fit
into your ketogenic meal chart. Fill your cart with low-carb veggies, meat,
healthy fats, poultry, eggs and full-fat dairy.
Healthy Ketogenic Recipes
Pork with Veggies
Ingredients:
 Steamed green beans (1 cup)

 Pork tenderloin (1) - 4 oz
 Sweet potato baked (1)
 Almonds (2 tablespoons) - sliced
Directions:
1. Season pork with pepper and salt, sear in an ovenproof skillet covered
with cooking squirt, and move to a 350 degree F oven for 20 minutes.
2. Cut and serve with green beans topped with sweet potato and
almonds.
Nutrition:
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Per serving: calories – 370, fat-25g, saturated fat -5g, protein - 32g, carb- 15g,
sodium-547 mg, sugars-2.5 g, fiber-4 g
Pizza Party
Ingredients:
 Broccoli slaw (3 oz)

 Sliced scallions (¼ cup)
 Amy's Light 'N Lean Vegetable Pizza (1)
 Olive oil (1 tsp)
 Black beans (¼ cup)
 Lemon juice (1 oz)
Directions:
1. Bake pizza.
2. Blend scallions, slaw, lemon juice, beans, scallions and oil, and serve
on the side.
Nutrition:
Per serving: 405 cal, fat-25g, saturated fat - 6 g, protein – 30 g, carb - 14 g,

sodium-447 mg, sugars-3 g, fiber-4 g
Baked Chicken with Sweet Potato and Mushrooms
Ingredients:
 Skinless chicken breast (½)

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 Chives (1 Tablespoon)
 Sweet potato (1 medium)
 Baby portobello mushrooms (1 cup) - sliced
Directions:
1. Using a 360 degree F oven, bake your chicken, topped with oil,
mushrooms and chives, for 16 minutes.
2. Microwave sweet potato for about 5 - 7 minutes.
Nutrition:
Per serving: calories 375, fat-25 g, saturated fat - 6 g, protein – 30 g
carb - 14 g, sodium- 347 mg, sugars- 3 g, fiber- 4 g
Shrimp Ceviche
Ingredients:
 Cucumber (½ cup) - chopped

 Mango (1/3 cup) - chopped
 Onion (1 Tablespoon) - chopped
 Avocado (¼ cup) - sliced
 Tomato (1) - sliced
 Cooked shrimp (1 cup)
 Jicama (1/3 cup) - chopped
 Red pepper (1 teaspoon)
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 Lemon juice (¼ cup)
Directions:
1. Toss all the ingredients together, and dress with lemon juice.
2. And serve.
Nutrition:
Per serving: calories - 430, fat-25 g, saturated fat - 6 g, protein – 30 g carb - 14

g, sodium- 347 mg, sugars- 3 g, fiber- 4 g
Light Lasagna
Ingredients:
 Part-skim ricotta (¼ cup)

 Cooked whole-wheat spaghetti (½ cup)
 Prepared tomato (1/3 cup) – sauce
 Cooked Coleman Natural Italian Chicken Sausage link (1)
 Crushed red chili flakes (½ teaspoon)
 Spinach (2 cups)
Directions:
1. Mix pasta, chili flakes, ricotta and sauce, then pieces sausage on top.
Add spinach, and allow sag.
Nutrition:
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Per serving: calories-35o, fat- 24 g, saturated fat- 6 g, protein- 32 g, carb-15 g,
sugars-7 g, fiber- 4 g
Chicken with Cheesy Broccoli Soup
Ingredients:
 Parsnips (1 cup) – chopped

 Broccoli (1 cup) - chopped
 nonfat chicken stock (¾ cup)
 almonds (1 Tablespoon) – sliced
 low-fat shredded cheddar cheese (¼ cup)
 lemon juice (1 teaspoon)
 chicken breast (4 oz)
 Salt and pepper, to taste
Directions:
1. Steam parsnips and broccoli, then crush with cheddar and stock;
sprinkle with nuts.
2. Bake chicken, and top with lemon juice, and season.
Nutrition:
Per serving: calories-365, fat- 24 g, saturated fat- 7 g, protein- 34 g, carb-18 g,

Cilantro Shrimp with Wild Rice Squash and Chard
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Ingredients:
 Large shrimp (8)

 Swiss chard (1 cup)
 Fresh lime juice (2 teaspoon)
 Fresh cilantro (2 teaspoon)
 Yellow squash (1 )- sliced
 Dry wild rice blend (¼ cup)
1. Over medium heat, burn shrimp in olive oil for 3 - 4 minutes, season
with lime juice and cilantro.
2. Steam chard and squash for 5 - 7 minutes, and cook rice using to
package directions.
Per serving: cal 370, fat- 24 g, saturated fat- 7 g, protein- 34 g, carb-18 g,

Lemon Chicken with Gazpacho
Ingredients for chicken:
 chicken breast (3 ½ oz)

 olive oil (1 Tablespoon)
 lemon (½) sliced
 fresh rosemary (1 teaspoon)
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Ingredients for gazpacho:
 Stewed tomatoes (1 cup)

 Onion (½ cup) – chopped
 Garlic (3 cloves) - minced
 Cucumber (¼ cup) – chopped
 White wine vinegar (1 Tablespoon)
 Green pepper (¼ cup) - chopped
Directions:
1. Use olive oil to coat chicken. Cover with rosemary and lemon slices,
and bake at 360 degree F for about 20 - 30 minutes.
2. Mix gazpacho ingredients in a blender, and then serve worm with
chicken.
Per serving: 414 cal, fat- 24 g, saturated fat- 7 g, protein- 34 g, carb-18 g,

sugars-5 g, fiber- 4 g.
Zesty Tofu and Quinoa
Ingredients:
 Cooked quinoa (1 cup)

 Extra-firm tofu (2 oz) - cubed
 Red pepper (3 Tablespoon) - diced
 Green pepper (3 Tablespoon)- diced
 Cilantro (1 teaspoon)
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 Avocado (2 Tablespoon) - diced
 Fresh lime juice (2 teaspoon)
Directions:
1. Mix all ingredients.
Per serving: cal 325, fat - 23 g, saturated fat- 4 g, protein- 33 g, carb-13 g,

Confetti Pesto Pasta
Ingredients:
 Cherry tomatoes (¼ pint)

 Chicken breast (1/3 cup) – diced
 Cooked green beans (1/3 cup)
 Salt and pepper (¼ teaspoon eash)
 Pesto sauce (¼ cup)
 Cooked linguine (1 cup)
 Shredded Parmesan (¼ cup)
Directions:
1. Mix diced chicken breast, pesto sauce, tomatoes, cooked green beans
and with pepper and salt in a bowl.
2. Then add cooked linguine. Top with shredded Parmesan.
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Per serving: Cal 416, fat-25 g, saturated fat - 6 g, protein – 30 g carb - 14 g,
sodium- 357 mg, sugars- 4 g, fiber- 5 g
Turkey Lettuce Cups
Ingredients for turkey:
 White mushrooms (½ cup) – chopped

 Scallion (2 Tablespoon) - sliced
 Ground lean turkey (4 oz)
 Boston lettuce leaves (2)
 Garlic (1 teaspoon) - minced
 Cooked edamame and shelled (1/4 cup)
Ingredients for sauce:
 Hoisin sauce (½ Tablespoon)

 Rice vinegar (½ teaspoon)
 Low-sodium soy sauce (1 teaspoon)
Ingredients for slaw:
 Sliced jicama (¼ cup)

 Shredded green cabbage and red cabbage (½ cup)
 Sliced carrot (¼ cup)
 Rice vinegar (½ tsp)
Directions:
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1. Using a nonstick skillet covered with cooking spray, stir fry the white
mushrooms, ground lean turkey, boston lettuce leaves and Garlic for 5
minutes.
2. Add edamame, scoop mixture on lettuce, and then top with scallion,
and enfold up. sprinkle with sauce.
3. Serve with slaw on the side.
Per serving: cal 329, fat-35 g, saturated fat - 7 g, protein – 35 g carb - 16 g,

Pork with Roasted Vegetables
Ingredients:
 Baked cubed butternut squash (1 cup)

 Pork tenderloin (3 oz)
 Brussels sprouts (2 cups) cooked in (1 Tablespoon) olive oil
 Black pepper (1 teaspoon)
Directions:
1. Roast pork tenderloin at 390 degree F, and then serve with some
vegetables.
Per serving cal: 405, fat - 30 g, saturated fat - 5 g, protein – 38 g carb - 19 g,

sodium- 368 mg, sugars - 2 g, fiber- 3 g
Mushroom Bison Burger

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Ingredients:
 Tomato (2 slices)
 Arnold Artisan Ovens Multi-Grain Flatbread (1)
 Portobello mushroom (1) - grilled
 Red onion (1 slice)
 Lettuce (2 Leaves )
 Grass-fed bison burger (4 oz)
Directions:
1. Grill burger and mushroom, and top with lettuce onion, and tomato
on flatbread.
Per serving: Cal 374, fat - 30 g, saturated fat - 5 g, protein – 38 g carb - 19 g,

sodium- 368 mg, sugars - 2 g, fiber- 3 g
Salmon with Lemon and Dill
Ingredients:
 Lemon juice (1 Tablespoon)

 Chopped broccoli (1 ½ cup) - steamed
 Dill (1 teaspoon)
 Wild Atlantic salmon (5 oz)
 Parsnips (2/3 cup)
Directions:
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1. Sprinkle salmon with dill and lemon juice and bake for 20 minutes at
245 degree F.

Shrimp Pasta with Salad
Ingredients for pasta:
 Dry rigatoni (½ cup) - cooked

 Shrimp (3 oz) - poached
 Oil-packed sun-dried tomatoes (½ cup) - drained and pureed
 Black olives (3 large) - sliced
 Pine nuts ½ tablespoon
 Grated Parmesan 2 teaspoon
Ingredients for salad:
 Chopped tomato (¼ cup)

 Romaine lettuce (1 cup)
 Balsamic vinegar (½ Tablespoon)
 Sliced cucumber (½ cup)
Directions:
1. Toss pasta with pine nuts, sun-dried tomatoes, shrimp and olives.
2. Topping with Parmesan. And Serve with the salad.
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Per serving: cal 464, fat-35 g, saturated fat – 5.5 g, protein – 32 g carb - 16 g,
Seared Scallops with Lemon Juice and Sage
Ingredients:
 Canola oil (2 teaspoon)

 Kale (2 cups) sautéed in (2 teaspoon) olive oil
 Lemon juice (2 teaspoon)
 Cubed roasted acorn squash (1 ½ cups)
 Sea scallops (3 oz)
 Ground sage (½ teaspoon)
Directions:
1. Heat canola oil in a big nonstick skillet over 3500f. Add scallops and
cook for about 3 minutes without stirring until it changed to brown.
Toss scallops and cook for a minutes or until the sides are rigid and
centers dense.
2. Sprinkle with lemon juice and sage on top. Serve with kale and squash.

Cheesy Veggie Pasta
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Ingredients:
 Whole-wheat macaroni (½ cup)

 Low-fat ricotta cheese (½ cup)
 Chopped spinach (¾ cup)
 Crushed whole peeled canned tomatoes (1 cup)
 Zucchini wedges (1 cup)
Directions:
1. Cook vegetables over medium heat, then mix with cheese and cooked
macaroni.

sodium- 354 mg, sugars-3 g, fiber- 4.4 g
Teriyaki Beef with Veggies
Ingredients:
 Cooked brown rice (½ cup)

 Low-sodium teriyaki sauce (2 Tablespoon)
 Grass-fed beef tenderloin (3 oz) - cubed
 Sliced water chestnuts (¼ cup)
 Light honey (1 Tablespoon) -mustard dressing
 Sliced carrots (¼ cup)
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 Chopped broccoli (½ cup)
 Sliced peppers (¼ cup)
Directions:
1. Toss beef in teriyaki then dress for 26 minutes.

2. Preheat olive oil in a pot, and fry beef 3 - 5 minutes.
3. Put in veggies, and steam for extra 5 - 8 minutes or until beef changes
to light brown.
4. Serve over rice.
Per serving: cal 500, fat-31 g, saturated fat – 3.5 g, protein – 29 g carb - 25 g,
Broccoli Pasta and Shrimp Salad
Ingredients:
 Whole-wheat elbow macaroni (½ cup) - cooked

 Broccoli (½) - steamed
 Sun-dried tomatoes (4) – halved
 Whole-wheat elbow macaroni (½ cup) - cooked
 Red wine vinegar (2 Tablespoon)
 Oregano (½ teaspoon)
 Cooked shrimp (4 oz)
 Capers (1 teaspoon)
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 Onion powder (¼ teaspoon)
Directions:
1. Toss all ingredients together, and serve cold.
Per serving: Cal 315, fat-25 g, saturated fat -5g, protein – 32 g, carb – 15 g,
sodium - 547 mg, sugars-2.5 g, fiber-4 g
Chicken Parmigiana with Penne
Ingredients:
 Tomato sauce (½ cup)

 Grilled chicken (4 oz) – diced
 Whole-wheat penne (½ cup)
 Spinach (1 cup)
 Grated Parmesan (1 ½ Tablespoon)
Directions:
1. Stir fry spinach in a teaspoon of olive oil, and toss with tomato sauce,
chicken and penne. Top with Parmesan.
Per serving: Cal 435, fat-35 g, saturated fat - 6 g, protein – 36 g, carb – 20 g,

sodium - 347 mg, sugars-2.5 g, fiber-4 g
Beef Stir-Fry with Butternut Squash Soup
Ingredients:
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 steak tenderloin fillet (3 oz) - sliced thin
 shiitake mushrooms (½ cup) - sliced
 onion (½) - sliced
 olive oil (2 teaspoon)
 cooked bulgur (1/3 cup)
 Pacific Natural Foods squash soup (½ cup)
Directions:
1. Stir-fry beef, mushroom and onion.

2. Serve over bulgur.
Per serving: Cal 455, fat-19 g, saturated fat - 4g, protein – 25 g, carb – 19 g,
sodium - 247 mg, sugars - 4.5 g, fiber -6 g
Jambalaya Blend with Veggies
Ingredients:
 Cooked brown rice (½ cup)

 Veggie burger (1)
 Salt, to taste
 Red onion (¼ cup) - chopped
 Diced squash (¾ cup)
 Salsa (2 Tablespoons)
 Corn (2 Tablespoons)
 Red, yellow or green bell peppers (½ cup) - chopped
 Diced zucchini3/4 cup
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Directions:
1. Cook burger in pot coated with cooking spray, then slice burger and
mix with salsa, rice and corn.
2. Toss veggies with salt and oil, roast for 20 - 25 minutes, and dish up on
the side.

Cod with Rosemary Polenta and Beans
Ingredients:
 Cod (3 oz)
 Cooked green beans (½ cup)
 Dash of salt and pepper
 1 % milk (½ cup)
 Fresh parsley (1 teaspoon) chopped
 Dry polenta (¼ cup)
 Pine nuts (1 Tablespoon)
 Rosemary (½ teaspoon)
Directions:
1. Season cod with salt, pepper and parsley, then steam for 10 minutes.
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2. Use milk to cook the polenta, using package information, and then
rosemary and pine nuts to top. Use green beans to serve.
Per serving: Cal 350, fat-16 g, saturated fat – 6 g, protein – 28 g, carb – 23 g,

sodium - 147 mg, sugars - 5 g, fiber -3 g
Shaved Zucchini Salad
Ingredients:
 Zucchini (2 medium size) - ribboned

 Chopped Kalamata olives and pitted (2 Tablespoon)
 Diced feta cheese (2 Tablespoon)
 Pine nuts (1 Tablespoon) - toasted
 Extra virgin olive oil (1½ Tablespoon)
 Freshly ground black pepper (¼ teaspoon)
 Halved cherry tomatoes (1 cup)
 Balsamic vinegar (½ Tablespoon)
 Apple cider vinegar (½ Tablespoon)
 Garlic (1 clove) - minced
Directions:
1. Mix oil, pepper, vinegars and garlic in a small bowl and set aside.
2. Add zucchini, pine nuts, olives, tomatoes and feta in a bowl. Pour
dressing over cheese and vegetables, toss to mix together, and serve.
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Per serving: cal 420, fat 36 g, saturated fat 6 g, carbs 27 g, sugar 16 g, sodium
608 mg, fiber 6 g, protein 12 g.
Jalapeno-Watermelon Salad
Ingredients:
 Apple cider vinegar (1 Tablespoon)

 Extra virgin olive oil (3 Tablespoons)
 Balsamic vinegar (1 Tablespoon)
 Garlic (1 clove) - minced
 Arugula (3 cups)
 Diced seedless watermelon (2 cup)
 Freshly ground black pepper (¼ teaspoon)
 Feta cheese (2 Tablespoons) - diced
 Halved cherry tomatoes (½ cup)
 Diced red onion (¼ cup)
 Seeded and minced jalapeño (1 Tablespoon)
 Minced fresh mint (2 Tablespoons)
Directions:
1. Mix together garlic, olive oil, pepper, vinegars and salt in a large bowl.
Whisk until is well mix.
2. Add the jalapeño, arugula, feta, tomatoes, watermelon, onion and
mint. Toss with your hands to mix well. Serve at once.
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Per serving: cal 205, fat 18 g, sat 4 g, carbs12 g, sugar 8 g, sodium 450 mg, fiber
2 g, protein 5 g.
Eggplant Parmesan
Ingredients:
 Zucchini (2)
 Large eggplant (1)
 Low-fat mozzarella (1 cup)
 Sea salt (¼ teaspoon)
 Quinoa (¾ cup)
 Fresh basil (¼ cup)
 Jar marinara sauce (1)
 Freshly grated Parmesan (1 cup) - divided
 Chopped fresh oregano (¼ cup)
 Chia seeds (¼ cup)
 Freshly ground pepper (¼ tsp)
 Fresh spinach (2 cups)
Directions:
Peel and slice the eggplant and zucchini. Brush all sides with oil and place on
a baking sheet. Spray with salt and roast in a 350 degree F oven for about 12 -
14 minutes or until tender.
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1. Mix half the Parmesan, mozzarella and oregano. In another bowl, mix
quinoa, 2 tablespoons oil, remaining Parmesan, basil, chia and pepper.
2. In a baking dish Spread half the marinara. Coated with spinach, half
the vegetables and cheese-oregano mixture. Repeat and top with
quinoa blend and then bake for 15 – 20 minutes. And serve.
Per serving: cal 340, fat 19 g, saturated fat 5g, carbs 32 g, sugar 12 g, sodium
506 mg, fiber 9 g, protein 19g.
Meatballs and Spaghetti
Ingredients:
 Cooked farro (1 cup)

 Lean ground turkey (1 lb)
 Whites egg (4)
 Oregano (1 teaspoon)
 Pinch of salt and pepper
 Grated Asiago cheese (4 Tablespoons)
 Spinach leaves (1 cup)
 Chopped onion (4 Tablespoons)
 Turmeric (1 teaspoon)
 Sweet potatoes (4)
Directions:
1. Heat oven to 360°F.
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2. For meatballs, mix together all the ingredients apart from sweet
potatoes and grated asiago cheese, then roll into 10 balls, each ball
about 1 inch in diameter. Position the balls on a sheet pan wrinkled
with parchment paper. Bake for 20 mins or until it changes to golden
brown on top
3. peel and wash sweet potatoes. Then, make slight ribbons from the
potatoes flesh, using the peeler. In boiling salted water blanch the
ribbons, then drain.
4. Serve meatballs on top the ribbons, spread with sliced Asiago.
Per serving: cal 335, fat 5 g, sat 1.6 g, carbs 37 g, sugar 7 g, sodium 265 mg, fiber
6 g, protein 36 g.
Sweetgreen Portobello, Wild Rice and Squash, with Ginger Miso

Dressing
Ingredients for Wild Rice:
 Cooked wild rice (2 cups) – warm

 (1 small) peeled, diced and roasted butternut squash
 Red beet (1 medium size) - peeled and diced
 Kale leaves (4 cups) - shredded
 Basil leaves (1) - torn
 Diced, stemmed and roasted Portobello mushrooms (3)
 (1 small) peeled, diced and roasted red onion
Ingredients for dressing:
112
 Tamari or soy sauce (2 Tablespoons)
 Sweet white miso paste (2 Tablespoons)
 Rice vinegar (2 Tablespoons)
 Sriracha (1 Tablespoons) - optional
 Sesame oil (½ teaspoon)
 Warm water (¼ cup)
 Ginger (1 thumb-sized) - peeled and minced
 Grape seed oil (½ cup)
 Mirin (2 Tablespoons)
 Garlic (1 clove) - smashed and minced
Directions:
1. Add all dressing ingredients apart from grape seed oil in a food
processor and smooth on a low.
2. When putting in grape seed oil boost speed to medium. And Set aside.
3. Mix all of the salad ingredients in a big mixing bowl, and toss with
your desired amount of dressing. Serve at once.
Per serving: 455 cal, fat 5 g, sat 1.6 g, carbs 37 g, sugar 7 g, sodium 375 mg, fiber
6 g, protein 36 g.
Eggplant and Zucchini Lasagna
113
Ingredients:
 Olive oil 1 Tablespoon

 Fresh part-skim mozzarella 8 oz, sliced
 Eggplant 1, thinly sliced
 (28 oz) whole tomatoes 1 can, drained
 Lemon ½
 Garlic 2 cloves, minced
 White onion ¼, diced
 Ricotta cheese 2 cups
 Basil leaves 6, chopped
 Chopped parsley sprigs 3 (leaves only),
 Zucchini 1, thinly sliced
Directions:
1. Heat pan on medium high temperature, heat the oil, onion and garlic
for 2 - 5 minutes.
2. Add the tomatoes; and stir infrequently for about 5 – 10 minutes or till
thickened.
3. In a big bowl, mix the herbs, ricotta and zest; season with pepper and
salt. take out half the sauce; and set aside.
114
4. Now in the pan add half the ricotta mix; half the vegetables, add the
rest of the sauce and mozzarella.
5. Bake in a 395 degree F oven, cover for 20 - 30 minutes or till tender.
Remove lid and bake for another 5 - 10 minutes until the cheese is
bubbly.
Per serving: calories 325, fat 25 g, carbs16 g, fiber 3 g, protein 29g.
Rosemary-Roasted Vegetables with Serrano Ham And Manchego

Cheese
Ingredients:
 Small brussels sprouts (½ lb) – halved

 Asparagus (½ lb) - trimmed and cut into pieces
 Olive oil (2 teaspoons)
 Shaved manchego cheese (2 Tablespoons)
 Chopped fresh rosemary (2 teaspoons)
 Serrano ham (1 oz) torn into pieces
 Sherry vinegar (1 Tablespoon)
Directions:
1. Heat oven to 455 degree F.

2. Using a baking piece, add together rosemary, asparagus, oil, brussels
sprouts, and a nip of freshly black pepper.
3. Roast vegetables, stir just once and allow for about 25 mins or until
tender and charred. Stir in vinegar and ham; roast for more 2 minutes.
115
4. Serve with sprinkled cheese on top.
Per serving: cal 324, fat 20 g, saturated fat 6 g, carbs 28 g, sugar 7 g, sodium
835 mg, fiber 10 g, protein 21 g
The Bottom Line
116
A vigorous ketogenic diet is ought to have about 75 percent of fat, 20 percent
protein and only 5 percent or fewer than 50g of carbs a day. Center your
attention on high-fat and low-carb foods such as eggs, low-carb vegetables
meats and dairy, and also sugar-free beverages. Be sure to limit yourself from
unhealthy fats and highly processed items. The recognition of the ketogenic
diet by many has made it more easier to find a wide range of healthy and
interesting keto meal ideas that will help you stay fit, healthy and lively.
117

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2 IN 1

Slow Cooker Chicken Stew

carb- 14g, sodium-547 mg, sugars-2 g, fiber-4 g

Salmon Citrus Slow Roasted Salad

 Boston lettuce leaves

Ingredients for citrus shallot vinaigrette:

 shallot minced (1 teaspoon)

1. Marinate onions by inserting onion and vinegar in small basin, and

Per serving: calories-336, fat- 21 g, saturated fat -3g,

protein 17g, carb-20g, sodium -70g, sugars-11 g, fiber-5

Spicy Beef Noodle Soup

 Mung bean noodles 1.7 oz (also known as glass noodles or cellophane)

Per serving: calories -315, fat -7 g, saturated fat -5 g, protein -21 g,

carb -16 g, sodium -667 mg, sugars -1 g, fiber-1 g

Crockpot Beef Vegetable Soup

 Extra virgin olive oil (1 tablespoon)

Per serving: calories 285, fat 6 g, saturated fat-3 g,

protein -26g, carb -32 g, sugars -10 g, fiber -7 g

 Large shrimp 1 lb— (frozen or fresh and thawed)

Per serving: calories-455, fat- 25g, saturated fat- 7 g,

protein- 37 g, carb-16 g, sugars-8 g, fiber- 2 g

Mexican Stuffed Peppers

 Extra virgin olive oil (2 teaspoon)

Per serving: calories-448, fat-22 g, saturated fat-7 g,

protein-33 g, carb-30 g, sugars-7 g, fiber-6 g

Zucchini Pizza Boats

 Medium zucchini (40)

Per serving: calories-120, fat-5 g, saturated-3 g,

protein-8 g, carb-5 g, sugars-5 g, fiber-2 g

Creamy Gluten-Free Tomato Pasta

 Olive oil (3 teaspoon) -divided

Per serving: calories-345, fat- 17.1 g, saturated -2.7 g,

protein-9.2 g, carb- 49.1 g, sodium-175 mg, sugars-4.7 g, fiber-3.5 g

Mustard Honey Chicken with Brussel Sprouts

 Extra-virgin olive oil (¼ cup with 2 tablespoons)

Per serving: calories-365, fat-22.3 g, saturated fat-3.5 g, protein-33.4 g,

carb-15.4g, sodium-355.7 mg, sugars-6.5 g, fiber-3.5 g

Cauliflower Fried Rice Casserole

 diced meat (5 ounces)- pork or chicken (Optional)

1. Preheat your oven to 350 degree F.

Per serving: calories-175, fat-7.9 g, saturated fat 3.1 g,

protein12 g, carb 10.6 g, sodium368.3 mg, sugars5.3 g, fiber3.7 g

Mexican Salad with Chipotle Shrimp

 Raw jumbo shrimp (2 lb) -peeled and cleaned

Per serving: calories-362, fat-16 g saturated fat -2 g, protein-32 g,

carb-32 g, sodium-1215 mg, sugars-8 g, fiber-6 g

Chicken Sausage Apple Squash Sheet Pan

 olive oil (1tablespoon )

Per serving: calories: 346, fat-14 g, saturated fat-3 g,

protein-16g, carb -37 g, sodium 890mg, sugars15 g, fiber 6 g

Confetti Quinoa Stuffed Chicken

 Boneless skinless chicken breasts (4)

 Red onion (½ cup) -diced

1. Preheat your oven to 3650 F. With parchment paper Line a rimmed

Per serving: calories -365, fat- 12 g, saturated fat -8 g,

protein -32 g, carb -27 g, sodium -1041 mg, sugars- 3 g, fiber -5 g

Chicken Soup with White Beans & Kale

 Strip uncured bacon (1)- chopped

carb 18.5, sodium 687mg, sugars 2.5g, fiber 15.5g

Balsamic-Marinated Portobello Pizzas

carb 21.5 g, sodium 169 mg, sugars12.4 g, fiber 4.5 g

Chicken and Zucchini Stir Fry

 Low sodium soy sauce (¼ cup)