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30 Filipino Keto Meal
30 Filipino Keto Meal
BREAKFAST
BRUNCH
SALAD
KETO
SOUP
LUNCH
DINNER
FOODS
TO
ENJOY
Enjoy a variety of meat, fish, eggs, full-fat dairy products
like cheeses, butter, and cream, low-carb nuts
(especially pecans, macadamia nuts, brazil nuts,
walnuts, almonds, and pine nuts), healthy oils, low-carb
condiments, low-carb veggies like broccoli, cauliflower,
and leafy greens—and a whole lot of avocados!
FOODS
TO
LIMIT
You may enjoy certain higher-carb fruits and vegetables in moderation.
For instance, a handful of berries or a small serving of squash, carrots,
tomatoes, tomatoes, or onions are okay to incorporate into your diet.
I cook with a few of these ingredients often, because I love the flavor and
texture they bring to my dishes. I feel it’s worth using some of my daily carbs
to enjoy their contribution.
Watch for higher carbs in cottage cheese, full-fat yogurts with added sugar,
and certain nuts, including cashews, chestnuts, and pistachios, and their
corresponding nut flours.
These items are fine to incorporate into your diet in moderation, just be sure
to track those carbs.
FOODS
TO
AVOID
Foods to altogether avoid on a keto diet include grains, most fruits,
processed foods, starchy vegetables, sugary drinks, and refined fats.
Watch nutrition labels for hidden sugars and carbs while grocery
shopping and cooking. This is especially important when you are buying
condiments, sauces, and dressings rather than making them yourself.
Store-bought versions of these products are often loaded with
sweeteners and starchy thickeners. Alcohol should also be avoided, but
dry wines and low-carb spirits can be consumed in small amounts.
When you drink alcohol, your body is going to burn the alcohol first as
energy and then use fat (if you are fat-adapted).
So, realize when you are drinking that you aren’t making any progress,
just stalling until your body burns through the alcohol.
Breakfast
& Brunch
SERVINGS
4
PREP
5 min
COOK
5 min
LOW-CARB PANCAKES
INGREDIENTS METHOD
TOPPINGS: Pour the batter into the skillet and tilt the pan so
it spreads all over. Cook for about 2 to 3 minutes
1 cup heavy whipping cream
until golden brown. Carefully flip it over and cook
2 oz (57 g) fresh raspberries
for 1 minute more.
PER SERVING: CALORIES: 428 | FAT: 40.0g | TOTAL CARBS: 7.0g | FIBER: 4.0g | PROTEIN: 14.0g
Breakfast
& Brunch
SERVINGS
SERVINGS
12 muffins
PREP
10 min
COOK
30 min
CHEESY SAUSAGE
INGREDIENTS METHOD
Nonstick cooking spray (optional) Preheat the oven to 350°F. Prepare a 12-cup muffin tin
8 large eggs with cooking spray or cupcake liners and set it aside.
6 oz (170 g) cream cheese
2 tbsp butter In a blender or with a hand mixer, mix the eggs, cream
½ tsp freshly ground black pepper cheese, butter, pepper, and garlic powder until fluffy.
½ tsp garlic powder
4 oz (113 g) cooked breakfast sausage Divide the mixture evenly between the prepared muffin
½ cup grated Cheddar cheese cups.
TIP: Get creative—you can add diced tomatoes, green chiles, onion, peppers, bacon, ham, or any flavor cheese.
These muffins are also great topped with hot sauce or salsa. Served hot or cold, they’re always a winner! Just be
sure to include any additional carbs to your total.
PER SERVING 1(MUFFIN): CALORIES: 168 | FAT: 15g | TOTAL CARBS: 1g | FIBER: 0g | PROTEIN: 7g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
20 min
SUPERFOOD GRANOLA
INGREDIENTS METHOD
PER SERVING: CALORIES: 377 | FAT: 35g | TOTAL CARBS: 10g | FIBER: 7g | PROTEIN: 6g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
10 min
SPICY EGGS WITH CHEESE
INGREDIENTS METHOD
PER SERVING: CALORIES: 396 | FAT: 32.0g | TOTAL CARBS: 5.0g | FIBER: 2.0g | PROTEIN: 24.0g
Breakfast
& Brunch
SERVINGS
PREP
2 min
COOK
10 min
SCRAMBLED EGGS
WITH SALMON
INGREDIENTS METHOD
2 eggs, whisked In a frying pan, add butter and heat until it melts. Pour
2 tbsp butter the eggs and cream into the pan and stir until
¼ cup heavy whipping cream scrambled.
1 tbsp chopped fresh chives
To taste Salt and freshly ground black pepper Lower the heat and allow the mixture to simmer for a few
cured salmon minutes. Continue stirring the mixture until creamy.
2 oz (57 g) Sprinkle with chives, pepper, and salt.
PER SERVING: CALORIES: 749 | FAT: 61.0g | TOTAL CARBS: 3.0g | FIBER: 0g | PROTEIN: 47.0g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
15 min
SHRIMP AND CHIVES OMELET
INGREDIENTS METHOD
PER SERVING: CALORIES: 880 | FAT:84.0g | TOTAL CARBS: 5.0g | FIBER: 2.0g | PROTEIN: 28.0g
Breakfast
& Brunch
SERVINGS
PREP
15 min
COOK
40 min
VINAIGRETTE AND
MUSHROOM FRITTATA
INGREDIENTS METHOD
VINAIGRETTE: Preheat the oven to 350 ° F (180 ° C).
4 tbsp olive oil Make the vinaigrette: In a bowl, combine the olive oil and
1 tbsp white wine vinegar vinegar. Stir well to combine. Set aside.
FRITTATA: Make the frittata: Melt the butter in a nonstick skillet over
medium-high heat, then add and sauté the mushrooms
1 lb (454 g) sliced mushrooms until lightly browned. Remove from the heat and reserve
4 oz (113 g) butter the melted butter to grease a baking dish.
6 chopped scallions
1 tsp salt On a plate, combine the scallions with fried mushrooms,
½ tsp ground black pepper then sprinkle with salt and pepper. Fold in the parsley.
1tbsp fresh parsley
10 eggs eggs In another bowl, whisk together the eggs, cheese,
8 oz (227 g) shredded cheese mayonnaise, salt, and pepper.
1 cup keto-friendly mayonnaise
½ tsp salt Add the mushroom mixture to the egg mixture. Stir to
¼ tsp ground black pepper combine well.
4 oz (113 g) leafy greens
Pour the mixture into the greased baking dish. Arrange
the dish in the preheated oven and bake for about 40
minutes until lightly browned and puffed.
PER SERVING: CALORIES: 1084 | FAT: 104.0g | TOTAL CARBS: 8.0g | FIBER: 3.0g | PROTEIN: 32.0g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
5 min
AVOCADO TOAST
INGREDIENTS METHOD
2 tbsp tablespoons ground flaxseed In a small bowl, combine the flaxseed and baking
½ tsp baking powder powder, breaking up any lumps in the baking powder.
2 large eggs Add the eggs, salt, pepper, and garlic powder (if using)
1 tsp salt, plus more for serving and whisk well. Let sit for 2 minutes.
½ tsp freshly ground black pepper, plus more for
serving In a small nonstick skillet, heat 1 tablespoon olive oil
½ tsp garlic powder (optional) over medium heat. Pour the egg mixture into the skillet
3 tbsp extra-virgin olive oil, divided and let cook undisturbed until the egg begins to set on
1 medium ripe avocado, peeled, pitted, and the bottom, 2 to 3 minutes.
sliced
2 tbsp chopped ripe tomato or salsa Using a rubber spatula, scrape down the sides to allow
the uncooked egg to reach the bottom. Cook another 2
to 3 minutes.
Once it’s almost set, flip it like a pancake and allow the
top to fully cook, another 1 to 2 minutes.
Remove the egg mixture “toast” from the pan and allow
it to cool slightly. Slice into two pieces.
PER SERVING: CALORIES: 287 | FAT: 25g | TOTAL CARBS: 9g | FIBER: 10g | PROTEIN: 7g
Breakfast
& Brunch
SERVINGS
PREP
10 min
COOK
5 min
AVOCADO BOATS
INGREDIENTS METHOD
1 Roma tomato, chopped In a small mixing bowl, gently toss the tomato, olive oil,
2 tbsp extra-virgin olive oil, plus more for drizzling basil, garlic, salt, and pepper, and set aside.
1 tbsp fresh basil, plus more, cut into chiffonade,
for serving Sprinkle the cut surface of the avocado halves with the
1 clove, crushed lemon juice to prevent browning.
⅛ tsp Sea salt
freshly ground black pepper Generously stuff the avocado halves with the tomato
1 avocado, halved and pit removed mixture.
½ Juice of lemon
1 tsp flaxseed, ground Plate the stuffed avocado, drizzle with olive oil, and top
with a few ribbons of fresh basil.
PER SERVING: CALORIES: 308 | FAT: 28g | TOTAL CARBS: 12g | FIBER: 7g | PROTEIN: 2g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
5 min
CLASSIC BACON AND EGGS
INGREDIENTS METHOD
2 eggs Fry the bacon in a pan on medium-high heat until crispy.
65 g bacon, in slices Put aside on a plate. Leave the rendered fat in the pan.
cherry tomatoes (optional)
fresh thyme (optional) Use the same pan to fry the eggs. Place it over medium
heat and crack your eggs into the bacon grease. You
can also crack them into a measuring cup and carefully
pour them into the pan to avoid splattering of hot grease.
Cook the eggs any way you like them. For the sunny
side up — leave the eggs to fry on one side and cover
the pan with a lid to make sure they get cooked on top.
For eggs cooked over easy — flip the eggs over after a
few minutes and cook for another minute. Cut the cherry
tomatoes in half and fry them at the same time.
PER SERVING : CALORIES: 425 | FAT: 31g | TOTAL CARBS: 2g | FIBER: 3g | PROTEIN: 33g
Breakfast
& Brunch
SERVINGS
PREP
5 min
COOK
10 min
FRIED HALLOUMI CHEESE
WITH MUSHROOMS
INGREDIENTS METHOD
140 g mushrooms Rinse and trim the mushrooms, and cut or slice.
140 g halloumi cheese
45 g butter Heat up a hearty dollop of butter in a frying pan where
5 green olives you can fit both halloumi cheese and mushrooms.
To tase salt and pepper
Fry the mushrooms on medium heat for 3-5 minutes until
they are golden brown. Season with salt and pepper.
PER SERVING : CALORIES: 803 | FAT: 72g | TOTAL CARBS: 9g | FIBER: 2g | PROTEIN: 34g
Breakfast
& Brunch
SERVINGS
PREP
10 min
COOK
5 min
CAULIFLOWER RICE
INGREDIENTS METHOD
TIP: If you don’t have a food processor, try a box grater to create riced cauliflower.
SERVINGS
PREP
5 min
COOK
10 min
GROUND BEEF
AND BROCCOLI
INGREDIENTS METHOD
220 g ground beef or ground turkey Rinse and trim the broccoli, including the stem. Cut into
21 g butter or light olive oil small florets. Peel the stem and cut it into small pieces.
110 g (290 ml) broccoli
To taste salt and pepper Heat up a dollop of butter in a frying pan where you can
fit both the ground beef and broccoli.
Lower the heat, add more butter, and fry the broccoli for
3-5 minutes. Stir the ground beef every now and then.
PER SERVING : CALORIES: 638 | FAT: 46g | TOTAL CARBS: 8g | FIBER: 3g | PROTEIN: 47g
Lunch
& Dinner
SERVINGS
PREP
5 min
COOK
10 min
FRIED SALMON
WITH ASPARAGUS
INGREDIENTS METHOD
PER SERVING : CALORIES: 591 | FAT: 52g | TOTAL CARBS: 4g | FIBER: 2g | PROTEIN: 28g
Lunch
& Dinner
SERVINGS
PREP
10 min
COOK
25 min
FRIED CHICKEN WITH
INGREDIENTS METHOD
70 g butter, divided Melt half of the butter in a large frying pan, over medium-
450 g boneless chicken thighs high heat.
salt and pepper
220 g (550 ml) broccoli, chopped into bite-sized Generously season the chicken thighs with salt and
pieces (including stem) pepper. Place in the pan, and fry for approximately 20 -
¼ (22 g) leek 25 minutes, flipping the chicken until browned on both
½ tsp garlic powder sides. Remove from pan, and keep warm under the
¼ tsp salt aluminum foil, or in the oven under low heat. While the
⅛ ground black pepper chicken cooks, prepare the leek.
Remove the root, and the dark green section of the leek
with a sharp knife, and discard. Cut the remaining, light
green portion in half, lengthwise. Slice into thin,
crescent-shaped pieces, and then place into a bowl of
water, tossing to release any sandy deposits. Strain, and
set leek aside.
PER SERVING : CALORIES: 570 | FAT: 38g | TOTAL CARBS: 9g | FIBER: 3g | PROTEIN: 48g
Lunch
& Dinner
SERVINGS
PREP
10 min
COOK
20 min
FETTUCCINE ALFREDO WITH
INGREDIENTS METHOD
4 tbsp extra-virgin olive oil, divided In a large skillet, heat 2 tablespoons of oil over medium-
6 oz pancetta, cubed high heat until it shimmers. Add the pancetta and cook
2 tbsp minced shallot until it’s browned for about 5 minutes. Using a slotted
3 oz mushrooms, sliced spoon, remove it from the oil, and set it aside on a
4 zucchini, cut into ribbons with a platter.
vegetable peeler
3 garlic cloves, minced Add the remaining 2 tablespoons of oil to the pan. Add
8 oz cream cheese the shallot and mushrooms to the skillet. Cook, stirring
8 tbsp(1 stick) unsalted butter occasionally, until browned, about 5 minutes. Add the
½ cup heavy (whipping) cream zucchini and cook, stirring occasionally, for about 3
1 cup grated Parmesan cheese minutes more, until the zucchini is just tender. Add the
⅛ tsp freshly ground black pepper garlic and cook, stirring constantly, for 30 seconds.
Return the pancetta to the pan and cook for 30 seconds
more to rewarm the pancetta.
MAKE IT VEGETARIAN: Omit the pancetta to make this vegetarian. You can also add a pinch
of red pepper flakes to the veggies for heat.
PER SERVING : CALORIES: 691 | FAT: 62g | TOTAL CARBS: 10g | FIBER: 2g | PROTEIN: 29g
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15 min
MEATY LASAGNA
INGREDIENTS METHOD
Layer a single layer of salami in the pan over the sauce, and spread
with a thin layer of the pesto and ricotta mixture. Sprinkle with 1 cup of
shredded cheese.
Spread about ¼ to ½ cup more of the sauce over the top, add another
layer of salami and another layer of the ricotta mixture, and another
cup of shredded cheese.
Spread a final layer of salami over the top of the shredded cheese and
cover with the remaining sauce. Sprinkle with the remaining cup of
shredded cheese.
Put the pan on a rimmed baking sheet to catch any drips and place it in
the oven. Bake for 1 hour. Allow cooling slightly before slicing into 12
pieces.
PER SERVING : CALORIES: 554 | FAT: 43g | TOTAL CARBS: 11g | FIBER: 2g | PROTEIN : 29g
Lunch
& Dinner
SERVINGS
PREP
15 min
COOK
10 min
PORK STIR-FRY
INGREDIENTS METHOD
3 tbsp coconut oil In a large skillet, heat the coconut oil over medium-high
1 lb ground pork heat until it shimmers.
6 scallions, both white and green parts,
sliced Add the pork and cook, stirring, until it just starts to
2 heads broccoli or bagged coleslaw mix brown, about 5 minutes.
1 tbsp grated peeled fresh ginger
3 garlic cloves, minced Add the scallions, brocolli, and ginger. Cook, stirring,
2 Zest of lemon until the vegetables soften, about 3 minutes more.
1 tbsp low-sodium soy sauce
½ tsp sesame oil Add the garlic and cook, stirring constantly, for about 30
½ tsp chili oil seconds.
Add the lime juice, soy sauce, sesame oil, and chili oil.
Cook for 1 to 2 minutes, or until heated through.
TIP: If you have fresh cilantro, stir in some chopped cilantro at the end of cooking or use it as a garnish. You can
also garnish with chopped
PER SERVING : CALORIES: 698 | FAT: 50g | TOTAL CARBS: 5g | FIBER: 1g | PROTEIN : 54g
Lunch
& Dinner
9
SERVINGS
PREP
20 min
COOK
1 hr & 10 min
TUNA CASSEROLE
INGREDIENTS METHOD
¼ cup avocado oil Preheat the oven to 350ºF.
1 onion, chopped
2 zucchini, sliced In a large nonstick skillet, heat the oil over medium-high
3 garlic cloves, minced heat until it shimmers. Add the onion and zucchini and
1 recipe Cream of Mushroom Soup, cook, stirring occasionally, until the veggies start to
cooled soften, about 5 minutes.
1 Zest of 1 lemon
1 tsp 1 teaspoon dried dill Add the garlic and cook, stirring constantly, for 30
1 tbsp 1 tablespoon Dijon mustard seconds. Remove from the heat and cool.
1 lb 1 pound oil-packed tuna, drained
1 cup 1 cup shredded Cheddar cheese In a large bowl, combine the cream of mushroom soup,
lemon zest, dill, and mustard. Whisk until smooth. Add
the cooled vegetables, tuna, and cheese. Mix to
combine.
*This simple tuna casserole uses the Cream of Mushroom Soup. Zucchini pieces replace noodles,
but you won’t miss the noodles at all because this casserole is loaded with flavor.
PER SERVING : CALORIES: 761 | FAT: 59g | TOTAL CARBS: 12g | FIBER: 3g | PROTEIN : 53g
Lunch
& Dinner
SERVINGS
PREP
15 min
COOK
20 min
ARROZ CON POLLO
INGREDIENTS METHOD
¼ cup avocado oil In a large nonstick skillet, heat the avocado oil over
1 lb boneless, skinless chicken thighs, medium-high until it shimmers.
chopped
1 onion, chopped Add the chicken and cook, stirring occasionally, until it is
8 oz mushrooms, sliced browned, about 5 minutes. Using a slotted spoon,
1 (14-oz) can crushed tomatoes, with their juices remove the chicken from the oil and set it aside. Add the
chili powder onion and mushrooms to the skillet. Cook, stirring
1 tbsp dried oregano occasionally until the vegetables are browned, about 5
1 tsp ground cumin minutes.
1 tsp garlic powder
1 tsp salt Return the chicken to the skillet with the vegetables,
½ tsp cayenne pepper adding any juices that have collected on the plate.
Pinch cups uncooked Cauliflower Rice
2 cups shredded Monterey Jack cheese Add the tomatoes and their juices, chili powder, oregano,
1 cup sour cream, for garnish cumin, garlic powder, salt, and cayenne. Bring to a
½ cup simmer, stirring. Add the cauliflower. Cook, stirring
occasionally, for 5 minutes. Add the cheese. Cook,
stirring, just until the cheese melts and mixes in, about 2
minutes more.
PER SERVING : CALORIES: 513| FAT: 35g | TOTAL CARBS: 20g | FIBER: 7g | PROTEIN : 31g
Salad
SERVINGS
4
PREP
10 min
COOK
TARRAGON DRESSING
INGREDIENTS METHOD
PER SERVING : CALORIES: 681 | FAT: 48g | TOTAL CARBS: 12g | FIBER: 6g | PROTEIN: 52g
Salad
SERVINGS
4
PREP
10 min
COOK
0 min
SALMON SALAD
INGREDIENTS METHOD
8 oz flaked salmon (fresh or canned) In a large bowl, combine the salmon, scallions, and
3 scallions, both white and green parts, pickles.
finely chopped
3 dill pickles, finely chopped In a small bowl, whisk together the mayonnaise, oil,
½ cup Mayonnaise mustard, lemon juice and zest, dill, and pepper.
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard Mix the dressing into the salmon mixture.
1 lemon juice and zest
1 tsp dried dill Divide the salad between 4 storage containers.
⅛ tsp freshly ground black pepper
Storage: This doesn’t freeze well, but it will keep in the
refrigerator in the airtight containers for up to 5 days.
TIP: You can also use canned tuna or cooked fresh baby shrimp for this salad.
PER SERVING : CALORIES: 446 | FAT: 31g | TOTAL CARBS: 11g | FIBER: 2g | PROTEIN: 34g
Salad
SERVINGS
4
PREP
15 min
COOK
INGREDIENTS METHOD
1 lb dark meat and skin from a rotisserie In a large bowl, combine the chicken, eggs, olives, bell
chicken, chopped pepper, artichoke hearts, and cherry tomatoes.
2 Hard-boiled Eggs, peeled and chopped
½ cup sliced black olives In a small bowl, whisk together the mustard, oil, vinegar,
1 red bell pepper, seeded and chopped shallot, salt, pepper, and red pepper flakes.
1 (14 oz) can artichoke hearts, drained and
chopped Divide the chicken salad between 4 storage containers,
8 cherry tomatoes, quartered and divide the vinaigrette between 4 single-serve
2 tbsp Dijon mustard storage containers. To serve, toss the dressing with the
½ cup extra-virgin olive oil salad.
3 tbsp apple cider vinegar
1 tbsp minced shallot Storage: The dressing won’t freeze well, but it will keep
½ tsp salt in the refrigerator, covered, for a week. The covered
⅛ tsp freshly ground black pepper salad will keep in the refrigerator for about 5 days.
Pinch red pepper flakes
TIP: Feel free to add additional veggies or cheese to the salad depending on your flavor preferences—but make
sure if you do add veggies that they aren’t starchy.
PER SERVING : CALORIES: 499 | FAT: 40g | TOTAL CARBS: 18g | FIBER: 6g | PROTEIN: 22g
Salad
SERVINGS 4
4 15 min
PREP
20 min
15 min
COOK
20 min
KETO MEDITERRANEAN SALAD
INGREDIENTS METHOD
1 head Cauliflower Grate the cauliflower into small rice-sized pieces.
2 Cucumbers
3 Tomatoes Add 2 tablespoons of olive oil to a frying pan over
1 Red onion medium heat. Add the riced cauliflower and stir well for 5
1 piece Spring onion minutes. Turn off heat, and place cooked cauliflower in a
½ cup Feta cheese bowl to cool.
2 Cloves of garlic
½ tbsp Salt Chop the cucumbers, red and spring onions, and
½ tbsp Freshly ground pepper tomatoes and place them in with the cauliflower once
½ cup Olives cooled
½ Lemon
2 tbsp Apple vinegar Slide the garlic and add to the bowl. Chop the olives,
1 tbsp Oregano remove seeds and add in the bowl
4 tbsp Olive oil
Add the lemon, apple vinegar, oregano, and the rest of
the olive oil. Squeeze the half lemon juice into it.
Break the feta cheese on top and add salt and ground
pepper.
PER SERVING : CALORIES: 268 | FAT: 28g | TOTAL CARBS: 20g | FIBER: 4g | PROTEIN : 12g
Salad
SERVINGS
4
PREP
20 min
COOK
20 min
KETO FLAT IRON STEAK SALAD
INGREDIENTS METHOD
250 g Flat T-bone beef steak Add 2 tablespoons of olive oil to a grilling pan over
4 cups Fresh baby spinach medium heat. Place the beefsteak in the pan and
2 Tomatoes sprinkle half of the salt and ground pepper. Turn the
1 Avocado steak frequently, and cook to the preferred doneness
4 Radishes
½ cup Blue cheese or feta Turn off heat, and leave the cooked steak to cool
½ tbsp Salt
½ tbsp Freshly ground pepper In a bowl, add the olive oil, balsamic vinegar, salt,
½ Lemon ground pepper, and the rest of the salt and ground
2 tbsp Balsamic vinegar pepper
4 tbsp Olive oil
Squeeze the lemon juice on top and mix well. Take a
quarter of the baby spinach and place it on one plate
Cut the cooled steak into long slices, place on the plate
PER SERVING : CALORIES: 803 | FAT: 66g | TOTAL CARBS: 16g | FIBER: 4g | PROTEIN : 15g
Soup
SERVINGS
6
PREP
20 min
COOK
35 min
CHICKEN POT PIE SOUP
INGREDIENTS METHOD
2 tbsp extra-virgin olive oil, divided 1. Heat 1 tablespoon olive oil in a large stockpot over
1 lb skinless chicken breast, cut into ½-inch medium-high heat and sauté the chicken breast until just
chunks cooked through about 10 minutes.
1 onion, chopped
1 cup quartered mushrooms 2. With a slotted spoon, transfer the chicken to a plate
2 celery stalks, chopped and set aside.
2 carrots, diced
1 tbsp minced garlic 3. Add the remaining 1 tablespoon oil and sauté the
5 cups low-sodium chicken broth onion, mushrooms, celery, carrots, and garlic until
1 cup heavy (whipping) cream softened, 6 to 7 minutes.
¼ cup cream cheese
1 cup chopped green beans 4. Stir in the chicken broth and reserved chicken and
1 tbsp chopped fresh thyme bring the soup to a boil. Reduce the heat to low and
To taste Salt and Freshly ground black pepper simmer until the vegetables are tender, about 15
minutes.
TIP: If you wish to freeze this soup, do not add the heavy cream during preparation. While reheating the frozen
soup, stir in the cream, and then serve.
PER SERVING : CALORIES: 336 | FAT: 26g | TOTAL CARBS: 7g | FIBER: 2g | PROTEIN: 20g
Salad
SERVINGS
4
PREP
15 min
PLUS 1 HR STEEPING TIME
COOK
10 min
CREAM OF MUSHROOM SOUP
INGREDIENTS METHOD
1 (2-ounce) package dried porcini mushrooms In a medium pot, bring the dried porcini mushrooms and
3 cups sodium-free vegetable broth or chicken vegetable broth to a simmer. Remove from the heat and
broth let steep for at least an hour. The longer you allow it to
4 tbsp(½ stick) unsalted butter steep, the more mushroom flavor the broth will have.
1 piece shallot, finely chopped
1 lb cremini mushrooms, sliced sherry or dry Strain the mushrooms from the broth. Chop the
½ cup white wine mushrooms and reserve the broth.
1 tsp dried thyme
½ tsp salt In a large pot, heat the butter over medium-high until it
⅛ tsp freshly ground black pepper shimmers. Add the shallot and cremini mushrooms and
1½ cups 1½ cups heavy (whipping) cream cook, stirring occasionally,
until the mushrooms are deeply browned, 5 to 7 minutes.
TIP: You can use this recipe for other dishes, such as Cheesy Green Bean Casserole, or enjoy it as a soup.
PER SERVING : CALORIES: 355 | FAT: 29g | TOTAL CARBS: 17g | FIBER: 4g | PROTEIN: 8g
Soup
SERVINGS
8
PREP
10 min
COOK
25 min
TUSCAN KALE SOUP
INGREDIENTS METHOD
¼ cup extra-virgin olive oil In a large stockpot over medium heat, heat the olive oil.
½ cup finely diced yellow onion
2 garlic cloves, chopped Add the onion, garlic, and oregano and cook, stirring
2 tbsp dried oregano frequently to prevent sticking, until the onion is tender
8 cups vegetable broth and the garlic is fragrant for about 5 minutes.
¼ cup hemp hearts
3 cups kale, stems removed, and leaves cut Pour the broth into the pot and turn the heat to low.
into thin ribbons
1 cup 1 cup chopped fresh parsley, plus a few After the broth has been simmering for about 5 minutes,
sprigs for garnish toss in the hemp hearts and simmer for another 15
½ cup diced rutabaga minutes.
⅓ cup diced sun-dried tomatoes
⅓ cup diced carrots Add the kale, parsley, rutabaga, sun-dried tomatoes, and
1 Juice of lemon carrots and simmer for another 5 minutes until the
Sea salt carrots are tender.
Remove the pot from the heat and squeeze in the lemon
juice, then throw in the entire lemon peel to allow the oils
from the skin to get into the broth. Season with salt and
stir.
TIP: If you’re not a big fan of kale, swap it out for collard greens or spinach. Both options will provide vitamin C
and iron.
PER SERVING : CALORIES: 139 | FAT: 9g | TOTAL CARBS: 11g | FIBER: 3g | PROTEIN: 3g
Soup
SERVINGS
8
PREP
10 min
COOK
40 min
TOMATO BISQUE
INGREDIENTS METHOD
Nonstick coconut oil cooking spray Preheat the oven to 400°F. Grease a baking dish with
1 lb tomatoes, coarsely chopped cooking spray.
1 yellow onion, coarsely chopped
2 garlic cloves, coarsely chopped Combine the tomatoes, onion, and garlic in the baking
¼ cup extra-virgin olive oil, plus more for dish. Add the ¼ cup olive oil and toss in the thyme.
drizzling Season with salt and pepper. Top with the lemon halves
2 thyme sprigs and roast for 20 minutes or until the tomatoes start to
1 lemon, halved blister.
1 cup cup coconut cream
⅓ cup chopped fresh basil, for garnish Remove from the oven and transfer the mixture to a
To tase Sea salt & large saucepan over low heat.
Freshly ground black pepper
Stir in the coconut cream and bring the soup to a
simmer. Cook for 20 minutes to allow the flavors to meld
together.
Turn off the heat and blend the soup with an immersion
blender until it is silky smooth (adding warm water, if
necessary, to reach desired texture).
TIP: If you want to make this soup outside of tomato season, the heirloom tomatoes can be swapped out for any
varietal of cherry tomatoes. Avoid using Roma or beefsteak tomatoes as they are typically less sweet and won’t
yield the same flavor.
PER SERVING : CALORIES: 158 | FAT: 14g | TOTAL CARBS: 7g | FIBER: 2g | PROTEIN: 1g
Soup
SERVINGS 4
4
PREP
15 min
COOK
0 min
AVOCADO GAZPACHO
INGREDIENTS METHOD
2 cups chopped tomatoes In a high-powered blender (or in a large bowl, if using an
2 large ripe avocados halved and pitted immersion blender), combine the tomatoes, avocados,
1 large cucumber, peeled and seeded cucumber, bell pepper, yogurt, olive oil, cilantro,
1 medium bell pepper (red, orange, or yellow), scallions, vinegar, and lime juice. Blend until smooth. If
chopped using a stand blender, you may need to blend in two or
1 cup plain whole-milk Greek yogurt three batches.
¼ cup extra-virgin olive oil
¼ cup chopped fresh cilantro Season with salt and pepper and blend to combine the
¼ cup chopped scallions, green part only flavors.
2 tbsp red wine vinegar
2 Juice of limes or 1 lemon Chill in the refrigerator for 1 to 2 hours before serving.
½ tsp salt Serve cold.
¼ tsp freshly ground black pepper
TIP: To seed a cucumber, cut a peeled cucumber in half widthwise. Quarter each half lengthwise and stand each
quarter on its end. Run the knife down the length of the seeded side to remove the seeds.
PER SERVING : CALORIES: 392 | FAT: 32g | TOTAL CARBS: 20 | FIBER: 9g | PROTEIN: 6g