02 - Meal Plan

meal plan
LESYA HOLZAPFEL
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PUBLISHED BY LESYA HOLZAPFEL OF EAT BE FIT EXPLORE IN 2019 COPYRIGHT © 2019 LESYA
HOLZAPFEL
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HOLZAPFEL
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I am not a medical professional. The information I provide is based on my B.S of Dietetics
education and personal experiences. Any recommendations I make about nutrition, fitness,
products, lifestyle, or information provided to you in person or on this website should be
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not take the place of professional medical advice.
Before starting any new diet program please check with a medical professional and clear any
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Meal Plan Summary
Breakfast Lunch Dinner
M Flax P ancakes with Strawberries & Thai Red C urry C hicken and C auliflower, 1 Steak with Balsamic Brussels Sprouts, 1
o C ream, 1 serving (5 oz) serving (12.4 oz) serving (12.3 oz)
T Sausage Egg “McMuffin”, 1 serving (11.7 Harissa Salmon with Garlic Kale, 1 serving (8.1 Keto chicken with herb butter, 1 serving
u oz) oz) (6.5 oz)
W Flax P ancakes with Strawberries & Thai Red C urry C hicken and C auliflower, 1 Steak with Balsamic Brussels Sprouts, 1
e C ream, 1 serving (5 oz) serving (12.4 oz) serving (12.3 oz)
T Sausage Egg “McMuffin”, 1 serving (11.7 Harissa Salmon with Garlic Kale, 1 serving (8.1 Keto chicken with herb butter, 1 serving
h oz) oz) (6.5 oz)
F P rosciutto-Wrapped Mini Frittata Muffins, Taco Salad with C reamy C ilantro Lime C hicken & Veggie Sheet P an Dinner, 1
r 1 serving (6.1 oz) Sauce, 1 serving (11.5 oz) serving (12.4 oz)
S P rosciutto-Wrapped Mini Frittata Muffins, Taco Salad with C reamy C ilantro Lime C hicken & Veggie Sheet P an Dinner, 1
a 1 serving (6.1 oz) Sauce, 1 serving (11.5 oz) serving (12.4 oz)
S
u
Macronutrients Analysis
Day Energy Prot Fat Carb Net Carb

(Kcal) (g) (g) (g) (g)
Monday 1289.4 96.2 87.6 32.8 17.2
Tuesday 1353.8 86 106.5 13.6 10.3
Wednesday 1289.4 96.2 87.6 32.8 17.2
Thursday 1353.8 86 106.5 13.6 10.3
Friday 1347.9 82.8 104.6 24.9 14.6
Saturday 1347.9 82.8 104.6 24.9 14.6
Sunday 0 0 0 0 0
Shopping List
Branded Food Products Database
Almond Flour, 0.25 cup (0.1 oz)

Flax Meal, 7.99 Tbsp (1.9 oz)
Baking Soda, 0.37 tsp (0.7 oz)
2 lb Chicken Thighs, 15.99 ONZ (16 oz)
Harissa paste, 2 Tbsp (1 oz)
Mayo, 0.25 Cup (1.1 oz)
Romaine Lettuce, 1.5 cup (3 oz)
Grape Tomatoes, 8 TOMATOES | ABOUT (3 oz)
Red Onion, chopped, 0.25 cup (0.9 oz)
Dijon Mustard, 2 tsp (0.4 oz)
Balsamic Vinegar, 1 Tbsp (0.5 oz)
Spices and Herbs
Cinnamon, 0.5 tsp (0.1 oz)

Vanilla Extract, 1 tsp (0.2 oz)
ginger, 0.5 teaspoon (0.1 oz)
Paprika, 1.17 teaspoon (0.1 oz)
Ground Cumin, 0.5 tsp (0.1 oz)
Chili Powder, 0.5 tsp (0 oz)
Garlic Powder, 0.5 tsp (0.1 oz)
salt, 0.5 dash (0 oz)
salt, 0.67 tablespoons (0.5 oz)
black pepper, 0.67 tsp, ground (0.1 oz)
dried oregano, 0.67 tsp, ground (0 oz)
Fats and Oils
Coconut Oil, 2.83 tbsp (1.3 oz)

ghee, 1 tablespoons (0.5 oz)
olive oil, 0.12 cup (0.8 oz)
Olive Oil, 4.67 tablespoon (2.5 oz)
Nut and Seed Products
Coconut Milk, 0.12 cup (1.1 oz)

Coconut Cream, 0.25 cup (2.1 oz)
coconut milk, 0.06 cup (0.6 oz)
Dairy and Egg Products
Eggs, 1.5 egg (2.3 oz)

eggs, 6 large (12.2 oz)
Ghee, 1 Teaspoon (0.2 oz)
Ghee, 1 tbsp (0.5 oz)
Fruits and Fruit Juices
Strawberries, 0.25 cup, halves (1.4 oz)

coconut cream, 99.93 grams (3.6 oz)
Lime Juice, 1 Tbsp (0.6 oz)
Avocado, diced, 0.5 avocado (2.5 oz)
lemon juice, 0.5 teaspoon (0 oz)
Sausages and Luncheon Meats
pork breakfast sausage, 0.5 pound (8.6 oz)
Beverages
water, 0.5 cup (4.5 oz)
Vegetables and Vegetable Products
cremini mushrooms, thinly sliced, 0.12 pound (1.8 oz)

onion, finely diced, 0.12 portion(s) (0.4 oz)
garlic, minced, 3.41 garlic clove (0.5 oz)
cauliflower, 1 cup (3.9 oz)
kale, 0.5 bunch (5.4 oz)
Cilantro, chopped, 0.5 cup (3 oz)
Brussels Sprouts, 2 cup (6.3 oz)
garlic cloves, 0.5 clove (0.1 oz)
fresh parsley, 2.01 tablespoon (0.2 oz)
Red pepper, 0.67 medium (approx 2-3/4" long, 2-1/2 dia.) (2.8 oz)
Onions, 0.67 small (1.7 oz)
zucchini, 0.33 lbs (4.3 oz)
Soups, Sauces, and Gravies
red curry paste, 1 tablespoon (0.7 oz)
Finfish and Shellfish Products
wild salmon filets, 2 fillet (8.9 oz)
Beef Products
Ground Beef, 0.5 pound (8 oz)
Pork Products
Steak, 1 pounds (16.4 oz)
Poultry Products
chicken breast, 2.01 chicken breast (7.7 oz)

Chicken thighs, 399.77 grams (14.3 oz)
Other

kosher salt, 2 serving (0 oz)
cherry tomatoes, 0.25 cup (1.3 oz)
coconut flour, 0.5 tablespoons (0.1 oz)
prosciutto, 1.25 ounces (1.3 oz)
spinach, 0.12 pound (2 oz)
garlic powder, 0.25 teaspoon (0 oz)
Spinach, 4.01 oz (4.1 oz)
Recipes
Flax Pancakes with Strawberries & Cream
Flax Pancakes with Strawberries & Cream 4

servings. Ready in 15 min.
Ingredients
Almond Flour, 0.5 cup (0.3 oz)
Flax Meal, 16 Tbsp (3.7 oz)
Cinnamon, 1 tsp (0.1 oz)
Baking Soda, 0.75 tsp (1.5 oz)
Coconut Oil, 1 tbsp (0.5 oz)
Coconut Milk, 0.25 cup (2.1 oz)
Eggs, 3 egg (4.6 oz)
Strawberries, 0.5 cup, halves (2.7 oz)
Coconut Cream, 0.5 cup (4.3 oz)
Instructions/Preparation
Pancakes:
Mix all dry ingredients in a bowl and set aside.
Mix all wet ingredients in a separate bowl.
Then, combine all wet ingredients with dry ingredients (if the batter is too thick, add more
Coconut Milk).
Heat coconut oil in a small skillet. Pour 1/4 cup of batter in a skillet over medium heat and cook
for 2 to 3 minutes per side.
Strawberries & Cream:
Slice strawberries into thin slices. Add to saucepan and cook for 3 minutes over medium heat.
Add Coconut Cream and Vanilla. Combine until it becomes like a syrup.
Top pancakes with strawberries and cream.
Original source: https://eatbefitexplore.com/

Thai Red Curry Chicken and Cauliflower
Thai Red Curry Chicken and Cauliflower 4

Ingredients
2 lb Chicken Thighs, 32 ONZ (32 oz)
coconut oil, 2 tbsp (0.9 oz)
garlic cloves, 2 garlic clove (0.3 oz)
ginger, 1 teaspoon (0.1 oz)
red curry paste, 2 tablespoon (1.4 oz)
coconut cream, 200 grams (7.1 oz)
cauliflower, 2 cup (7.7 oz)
Preheat the oven to 400° F.
Combine melted coconut oil, garlic cloves, ginger, red curry paste and coconut cream in a bowl.
Season with salt and pepper. Whisk well to combine.
Pour into a large zip lock bag and add in the chicken. Let marinate.
Meanwhile, break the cauliflower into florets.
Pour the chicken with the sauce onto the sheet pan. Cook for 15 minutes.
Take the pan out of the oven and add the cauliflower.
Stir it into the sauce.
Bake for another 10 minutes or until chicken reaches 165°F.
Original source: https://eatbefitexplore.com

Steak with Balsamic Brussels Sprouts
Steak with Balsamic Brussels Sprouts 2 servings. Ready

in 25 min.
Ingredients
Steak, 1 pounds (16.4 oz)
Brussels Sprouts, 2 cup (6.3 oz)
Olive Oil, 2 tablespoon (1.1 oz)
Dijon Mustard, 2 tsp (0.4 oz)
Balsamic Vinegar, 1 Tbsp (0.5 oz)
Season Steak with Salt and Pepper.
Grill or fry on cast iron skillet until Steak is done to your liking. Set aside the Steak.
Cut the Brussels Sprouts in half.
Heat 1 Tbsp of Olive Oil in a medium skillet over medium heat.
Add Brussels Sprouts and let them cook on each side for 3 to 5 minutes until caramelized.
Meanwhile, add the remaining tablespoon of Olive Oil, Dijon Mustard, and Balsamic Vinegar into a
small bowl.
Whisk and season with Salt and Pepper to taste.
When the Brussels Sprouts are done, pour Balsamic dressing on top of them.

Sausage Egg “McMuffin”
Paleo Sausage Egg “McMuffin” 1 serving. Ready in 20

min.
Ingredients
pork breakfast sausage, 0.25 pound (4.3 oz)
water, 0.25 cup (2.2 oz)
kosher salt, 1 serving (0 oz)
Grab two stainless steel 3-inch biscuit cutters, and grease the insides well with melted ghee.
Place one cutter on a plate and fill it with the sausage meat.
Gently press the meat down to uniformly shape a sausage patty.
Heat a skillet over medium heat and add a tablespoon of ghee. Add the patty to the pan.
Fry the sausage about 2 to 3 minutes on each side or until fully cooked.
Now, make the eggy buns. Grab two small bowls and crack one egg into each. Pierce the yolks
with a fork.
Heat a skillet over medium-high heat with the remaining tablespoon of ghee.
Place the two greased biscuit cutters in the pan, and pour an egg into each mold.
Season the eggs with salt and pepper to taste. Then, add cup water to the skillet
Turn down the heat to low, and cover the pan. Cook the eggs, covered, for about 3 minutes or
until cooked through.
Transfer the eggs to a paper-towel-lined plate.
Assemble the faux-McMuffin by sandwiching the sausage patty in between the two egg rounds.
Original source: https://nomnompaleo.com/post/53107778638/paleo-sausage-egg-mcmuffin

Harissa Salmon with Garlic Kale
Harissa Salmon with Garlic Kale 4 servings. Ready in 30

min.
Ingredients
wild salmon filets, 4 fillet (17.9 oz)
Harissa paste, 4 Tbsp (2 oz)
kale, 1 bunch (10.7 oz)
Preheat the oven to 400°F.
In a small bowl, combine harissa paste, olive oil and chopped garlic.
Brush the sauce on salmon. Leave 1 tbsp aside for kale. Toss the remainder of the sauce in kale.
Place kale on sheet pan and top with salmon. Season with salt and pepper.
Bake for 15 minutes or until fish is 145° F.

Keto chicken with herb butter
Keto Chicken with Herb Butter 4 servings. Ready in 45

min.
Ingredients
Ghee, 2 tbsp (1 oz)
chicken breast, 4 chicken breast (15.3 oz)
lemon juice, 1 teaspoon (0 oz)
garlic cloves, 1 clove (0.1 oz)
fresh parsley, 4 tablespoon (0.4 oz)
garlic powder, 0.5 teaspoon (0.1 oz)
Spinach, 8 oz (8.1 oz)
Olive OIl, 2 tablespoon (1.1 oz)
salt, 1 dash (0 oz)
Take the butter out of the fridge and bring to room temperature.
Start with the herb butter. Mix ghee, lemon juice, garlic cloves, parsley, salt, and pepper
thoroughly in a small bowl and let sit until its time to serve.
Season the chicken with salt and pepper. Fry in oil on medium heat until the fillets are cooked
through, and register 165 degrees with a meat thermometer.
Lower the temperature towards the end to avoid dry chicken filets.
Serve the chicken on a bed of leafy greens and place a generous amount of herb butter on top.
Original source: https://www.dietdoctor.com/recipes/keto-chicken-herb-butter

Prosciutto-Wrapped Mini Frittata Muffins
Prosciutto-Wrapped Mini Frittata Muffins 8

Ingredients
cremini mushrooms, thinly sliced, 0.5 pound (7.4 oz)
onion, finely diced, 0.5 portion(s) (1.8 oz)
garlic, minced, 3 garlic clove (0.4 oz)
coconut milk, 0.25 cup (2.4 oz)
cherry tomatoes, 1 cup (5.3 oz)
coconut flour, 2 tablespoons (0.5 oz)
prosciutto, 5 ounces (5.1 oz)
spinach, 0.5 pound (8.1 oz)
Heat the oven to 375°F.
Heat 2 tablespoons of ghee over medium heat in a large cast-iron skillet and sauté the onions
until soft and translucent.
Add the garlic and mushrooms and cook until the mushroom moisture evaporates.
Season the filling with salt and pepper to taste and spoon it on a plate to cool to room
temperature.
For the batter, beat the eggs in a large bowl with coconut milk, coconut flour, and salt until well-
mixed. Stir in the sautéed mushrooms and spinach and mix to combine.
Brush the remainder of the ghee onto the muffin tin and line each cup with prosciutto, taking care
to cover the bottom and sides completely.
Spoon in the frittata batter, filling each cup until 3/4 full. Top each muffin with some halved cherry
tomatoes.
Bake the muffins in the oven for about 20 minutes, flipping the tray at the halfway point.
Cool the muffins in the pan for a couple minutes before transferring them to a wire rack.
Original source: http://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-

muffins
Taco Salad with Creamy Cilantro Lime Sauce
Taco Salad with Creamy Cilantro Lime Sauce 2

Ingredients
Ghee, 1 Teaspoon (0.2 oz)
Ground Beef, 0.5 pound (8 oz)
Paprika, 0.5 teaspoon (0 oz)
Ground Cumin, 0.5 tsp (0.1 oz)
Garlic Powder, 0.5 tsp (0.1 oz)
Lime Juice, 1 Tbsp (0.6 oz)
Cilantro, chopped, 0.5 cup (3 oz)
Mayo, 0.25 Cup (1.1 oz)
Romaine Lettuce, 1.5 cup (3 oz)
Grape Tomatoes, 8 TOMATOES | ABOUT (3 oz)
Avocado, diced, 0.5 avocado (2.5 oz)
Red Onion, chopped, 0.25 cup (0.9 oz)
In a medium skillet melt the Ghee.
Add Ground Beef and cook until no longer pink.
Add in all the seasonings and spices. Set aside.
While the Ground Beef is cooking, make the sauce.
In a food processor or blender, combine Mayo, Cilantro, Olive Oil, and Lime Juice. Blend until
smooth. Season with Salt and Pepper.
To assemble salad, place half of the Romaine lettuce in a bowl. Top with half of the Beef, Red
Onion, Avocado, and Grape Tomatoes.
Drizzle half of the sauce on top.

Chicken & Veggie Sheet Pan Dinner
Chicken & Veggie Sheet Pan Dinner

3 servings. Ready in 35 min.
Ingredients
Chicken thighs, 600 grams (21.4 oz)
Garlic, 1 garlic clove (0.1 oz)
salt, 1 tablespoons (0.7 oz)
black pepper, 1 tsp, ground (0.1 oz)
paprika, 1 teaspoon (0.1 oz)
dried oregano, 1 tsp, ground (0.1 oz)
olive oil, 1 tablespoon (0.5 oz)
Red pepper, 1 medium (approx 2-3/4" long, 2-1/2 dia.) (4.3 oz)
Onions, 1 small (2.5 oz)
zucchini, 0.5 lbs (6.5 oz)
Preheat oven to 400 degrees F.
Combine melted Coconut Oil, Minced Garlic, Salt, Pepper and all seasonings in a small bowl.
Brush mix onto Chicken Thighs.
Slice Red Pepper and Onion. Cut Zucchini in cubes.
Toss all Vegetables in Olive Oil and season with Salt and Pepper.
Add Veggies to baking sheet Top the Veggies with Chicken Thighs.
Bake for 30 minutes or until Chicken registers at 165 degrees F.

Meal Plan Summary
M Blackberries & C ream with C oconut Flakes, 2 P oblano C hicken Fajitas, 1 serving C ajun Shrimp, Sausage & Vegetables, 1
o serving (7.9 oz) (10.7 oz) serving (13.3 oz)
T Strawberry C oconut C hia P udding, 1 serving Rotisserie C hicken Wraps, 2 serving P ork Stir Fry With Vegetables, 2 serving (13.1
u (5.3 oz) (15.7 oz) oz)
W Blackberries & C ream with C oconut Flakes, 2 P oblano C hicken Fajitas, 1 serving C ajun Shrimp, Sausage & Vegetables, 1
e serving (7.9 oz) (10.7 oz) serving (13.3 oz)
T Strawberry C oconut C hia P udding, 1 serving Rotisserie C hicken Wraps, 2 serving P ork Stir Fry With Vegetables, 2 serving (13.1
h (5.3 oz) (15.7 oz) oz)
Fr Green Breakfast Smoothie, 1 serving (21.6 oz) Italian Sausage and Veggies, 1 C hicken Shawarma, 1 serving (10.4 oz)
serving (10.3 oz)
S Green Breakfast Smoothie, 1 serving (21.6 oz) Italian Sausage and Veggies, 1 C hicken Shawarma, 1 serving (10.4 oz)
a serving (10.3 oz)
S
u

(Kcal) (g) (g) (g) (g)
Monday 1327 81.7 97.6 32.7 17.3
Tuesday 1383.7 97.6 97.5 41.2 19
Wednesday 1327 81.7 97.6 32.7 17.3
Thursday 1383.7 97.6 97.5 41.2 19
Friday 1371.3 51.9 117.3 31.7 17
Saturday 1371.3 51.9 117.3 31.7 17
Sunday 0 0 0 0 0
Shopping List
Blackberries, 2.01 cup (10.3 oz)

Coconut Cream, 12.04 tablespoon (6.5 oz)
Strawberries, chopped, 0.25 cup (1.2 oz)
avocado, 1 cup, cubes (5.4 oz)
lime, 0.5 oz (0.5 oz)
Avocado, 2 avocado (10 oz)
lemon juice, 0.13 cup (1.1 oz)
Coconut Flakes, 6.03 Tbsp (1.1 oz)

poblano pepper, 0.5 portion(s) (0.5 oz)
Yellow Squash, 0.5 SQUASH (3.5 oz)
Bell Pepper, 0.5 PEPPER (1.8 oz)
Cajun Seasoning, 1 tsp (0.9 oz)
red onion, 0.5 cup (1.8 oz)
tahini paste, 0.5 ONZ (0.5 oz)
Spices and Herbs
Vanilla Extract, 0.5 tsp (0.1 oz)

chili powder, 0.5 tbsp (0.1 oz)
cumin, 1 tsp (0.1 oz)
paprika, 0.5 teaspoon (0 oz)
garlic powder, 0.5 tsp (0.1 oz)
salt, 0.5 dash (0 oz)
turmeric, 0.5 tsp (0 oz)
cinnamon, 0.5 tsp (0.1 oz)
salt, 1 teaspoon (0.2 oz)
Coconut Milk, canned, 1 cup (8.6 oz)

Chia Seeds, 2 tablespoon (0.6 oz)
celery, 2 stalks (2.9 oz)

cucumber, 1 cup, pared, chopped (4.8 oz)
red pepper, 0.5 small (1.3 oz)
onion, 0.5 serving (1 oz)
cilantro, chopped, 0.13 cup (0.1 oz)
Boston Bibb lettuce, 0.5 head (5" dia) (2.9 oz)
avocado for serving, 0.5 avocado, small (1.8 oz)
Grape Tomatoes, 3.99 ounce (4 oz)
Bibb Lettuce Leaves, 15.97 leaf (2.9 oz)
Cilantro, 2 cup (1 oz)
Radishes, 1 cup (4.1 oz)
Green beans, 0.5 lb (7.8 oz)
Zucchini, 0.5 medium (0.2 oz)
Asparagus, 0.25 bunch (3.9 oz)
Ginger, minced, 1 tablespoon (0.3 oz)
Red Bell Pepper, 1 cup (5.1 oz)
red pepper, 0.5 red bell pepper (2.2 oz)
Boston Bibb lettuce head, 0.5 heads (2.9 oz)
Fats and Oils
coconut oil, 2 tablespoon (1 oz)

Avocado oil, 2 servings (1 oz)
Sesame Oil, 1 teaspoon (0.1 oz)
Poultry Products
chicken breast, 1.25 lb (20.3 oz)

Rotisserie Chicken, 3.99 thigh (13.5 oz)
Italian sausage, 1 pound (15.6 oz)
Finfish and Shellfish Products
Shrimp, 0.5 lb (8.1 oz)
Pork Products
Pork Loin (cut into strips), 0.75 pounds (12 oz)
Other
Stevia, 0.5 teaspoon (0.1 oz)

almond milk, 3 cups (26.8 oz)
liquid stevia, 20 drops (0.1 oz)
matcha powder, 2 tsp (0.3 oz)
spinach, 2 oz (2 oz)
red pepper flakes, 4 servings (0.3 oz)
tamari soy sauce, 2 tablespoons (1.3 oz)
broccoli florets, 6.01 ounces (6.1 oz)
Recipes
Blackberries & Cream with Coconut Flakes
Blackberries & Cream with Coconut Flakes

1 serving. Ready in 5 min.
Ingredients
Blackberries, 0.5 cup (2.6 oz)
Coconut Cream, 2 tablespoon (1.1 oz)
Coconut Flakes, 1.5 Tbsp (0.3 oz)
Wash Blackberries. Place Blackberries in small bowl.
Drizzle Coconut Cream on top and sprinkle with Coconut Flakes.

Poblano Chicken Fajitas
Poblano Chicken Fajitas 4 servings. Ready in 35 min.
Ingredients
chicken breast, 1.5 lb (24.3 oz)
chili powder, 1 tbsp (0.3 oz)
garlic powder, 1 tsp (0.1 oz)
salt, 1 dash (0 oz)
red pepper, 1 small (2.6 oz)
poblano pepper, 1 portion(s) (1 oz)
onion, 1 serving (2 oz)
lime, 1 oz (1 oz)
Boston Bibb lettuce, 1 head (5" dia) (5.8 oz)
avocado for serving, 1 avocado, small (3.6 oz)
Preheat the oven to 400°.
Slice chicken breast into strips. Place in medium bowl and add the chili powder, cumin, paprika,
garlic powder, salt and 2 tbsp olive oil. Mix well.
Slice the peppers and onions and toss in 1 tbsp of olive oil. Season with salt and pepper.
Transfer to a sheet pan and bake for 25 minutes or until chicken reaches 165°F.
Toss chicken and veggies together and add lime juice and cilantro.
Serve on top of Bibb lettuce with avocado.

Cajun Shrimp, Sausage & Vegetables
Cajun Shrimp, Sausage & Vegetables 4 servings. Ready

in 20 min.
Ingredients
Zucchini, 1 medium (0.4 oz)
Yellow Squash, 1 SQUASH (7 oz)
Asparagus, 0.5 bunch (7.7 oz)
Bell Pepper, 1 PEPPER (3.6 oz)
Shrimp, 1 lb (16.2 oz)
Sausage, italian, pork, raw, 1 pound (15.6 oz)
Cajun Seasoning, 2 tsp (1.7 oz)
Slice the zucchini and squash, cut the asparagus in half and cut the pepper in chunks.
Slice the sausage and add to a large bowl.
Add in shrimp, veggies, olive oil and Cajun seasoning.
Season with salt and pepper.
Toss until coated and transfer to a sheet pan.
Bake for 15 minutes until shrimp are pink and vegetables are tender.

Strawberry Coconut Chia Pudding
Strawberry Coconut Chia Pudding 2 servings. Ready in 10

min.
Ingredients
Vanilla Extract, 0.5 tsp (0.1 oz)
Strawberries, chopped, 0.25 cup (1.2 oz)
Coconut Milk, canned, 1 cup (8.6 oz)
Chia Seeds, 2 tablespoon (0.6 oz)
Stevia, 0.5 teaspoon (0.1 oz)
Place all ingredients into a jar with a lid
Shake well until mixed.
Check the sweetness and adjust for personal taste
Place in the fridge and leave overnight. (or at least 4 hours)
Original source: https://divaliciousrecipes.com/strawberry-and-coconut-chia-pudding/

Rotisserie Chicken Wraps
Rotisserie Chicken Lettuce Wraps 1 serving. Ready in 15

min.
Ingredients
Grape Tomatoes, 1 ounce (1 oz)
Bibb Lettuce Leaves, 4 leaf (0.7 oz)
Cilantro, 0.5 cup (0.3 oz)
Rotisserie Chicken, 1 thigh (3.4 oz)
Avocado, 0.5 avocado (2.5 oz)
Shred the chicken.
Cut the tomatoes in half and slice the avocado.
For the Wraps:
Lay down 4 Bibb Lettuce Leaves.
Divide the chicken between the lettuce wraps
Top with Tomatoes, Avocado, Fresh Cilantro, and Hot Sauce if you want.

Pork Stir Fry With Vegetables
Pork Stir Fry With Vegetables 4 servings. Ready in 15 min.
Ingredients
Avocado oil, 2 servings (1 oz)
Pork Loin (cut into strips), 0.75 pounds (12 oz)
Sesame Oil, 1 teaspoon (0.1 oz)
red pepper flakes, 4 servings (0.3 oz)
tamari soy sauce, 2 tablespoons (1.3 oz)
Ginger, minced, 1 tablespoon (0.3 oz)
Red Bell Pepper, 1 cup (5.1 oz)
broccoli florets, 6 ounces (6.1 oz)
Heat the avocado oil in a large skillet.
Add pork and season with salt and pepper. Cook until done.
Meanwhile, chop the veggies.
Make the sauce by combining sesame oil, garlic, ginger, red pepper flakes, and tamari sauce.
Add veggies to skillet and cook for 5 minutes.
Pour sauce in and stir, cooking for another 5 minutes until fully incorporated.
Original source: https://www.lowcarbmaven.com/easy-pork-stir-fry-recipe-vegetables/

Green Breakfast Smoothie
Green Low Carb Breakfast Smoothie 1 serving. Ready in 5

min.
Ingredients
avocado, 0.5 cup, cubes (2.7 oz)
celery, 1 stalks (1.5 oz)
cucumber, 0.5 cup, pared, chopped (2.4 oz)
coconut oil, 1 tablespoon (0.5 oz)
almond milk, 1.5 cups (13.4 oz)
liquid stevia, 10 drops (0 oz)
matcha powder, 1 tsp (0.1 oz)
spinach, 1 oz (1 oz)
Into a blender or Nutribullet, add your almond milk and spinach. Blend for a second to break down
the spinach to make room for the rest of the ingredients.
Add in the rest of your ingredients and blend for about a minute until creamy.
You can add a teaspoon of matcha powder for added benefits and a kick of caffeine.
Original source: http://www.tasteaholics.com/recipes/drinks/green-low-carb-breakfast-smoothie/

Italian Sausage and Veggies
Italian Sausage and Veggies 4 servings. Ready in 20 min.
Ingredients
Italian sausage, 1 pound (15.6 oz)
Radishes, 2 cup (8.2 oz)
Green beans, 1 lb (15.6 oz)
3 tbsp olive oil, 3 tablespoon (1.6 oz)
Half the radishes and trim the ends off the beans.
Slice the sausage and add to a large bowl.
Add in the veggies and oil. Season with salt and pepper.
Toss until coated and transfer to a sheet pan.
Bake for 15 minutes until sausage is cooked and vegetables are tender.

Chicken Shawarma
Chicken Shawarma 4 servings. Ready in 30 min.
Ingredients
chicken breast, 1 lb (16.2 oz)
coconut cream, 8 tablespoon (4.3 oz)
turmeric, 1 tsp (0.1 oz)
cinnamon, 1 tsp (0.1 oz)
red onion, 1 cup (3.6 oz)
red pepper, 1 red bell pepper (4.4 oz)
Boston Bibb lettuce head, 1 heads (5.8 oz)
tahini paste, 1 ONZ (1 oz)
lemon juice, 0.25 cup (2.2 oz)
Slice the chicken into strips and place in large bowl. Add the coconut cream, cumin, cinnamon,
turmeric and salt. Toss well to combine. Set aside.
Meanwhile, slice the red onion and red pepper into thin strips.
Grease the sheet pan with 2 tbsp olive oil and add the peppers, onions and marinated chicken.
Bake for 20 minutes.
While chicken is baking, combine all of the ingredients for the tahini sauce in a medium bowl and
whisk until it is smooth.
Serve with Boston Bibb lettuce leaves and drizzle the sauce on top.

Meal Plan Summary
M Fresh Strawberry Mousse, 1 serving Gluten-free Low C arb C rab C akes (P aleo), 4 C reamy C hicken & Broccoli C asserole, 1
o (4.1 oz) serving (12.4 oz) serving (18.1 oz)
Roasted Lemon Asparagus, 1 serving (4.5 oz)
T Green Goodness Smoothie, 1 serving Wings and Fries, 2 serving (19.6 oz) Zoodles with Meatballs, 1 serving (10.1 oz)
u (7.6 oz)
W Fresh Strawberry Mousse, 1 serving Gluten-free Low C arb C rab C akes (P aleo), 4 C reamy C hicken & Broccoli C asserole, 1
e (4.1 oz) serving (12.4 oz) serving (18.1 oz)
Roasted Lemon Asparagus, 1 serving (4.5 oz)
T Green Goodness Smoothie, 1 serving Wings and Fries, 2 serving (19.6 oz) Zoodles with Meatballs, 1 serving (10.1 oz)
h (7.6 oz)
Fr Bacon & Egg Breakfast Muffins, 4 Easy Stuffed P eppers, 2 serving (17.6 oz) Italian C hicken with Ranch Broccoli, 1
serving (10.7 oz) serving (11 oz)
S Bacon & Egg Breakfast Muffins, 4 Easy Stuffed P eppers, 2 serving (17.6 oz) Italian C hicken with Ranch Broccoli, 1
a serving (10.7 oz) serving (11 oz)
S
u

(Kcal) (g) (g) (g) (g)
Monday 1363.1 94.9 96.8 29.4 20.1
Tuesday 1332.8 82.3 102.8 21.4 11.9
Wednesday 1363.1 94.9 96.8 29.4 20.1
Thursday 1332.8 82.3 102.8 21.4 11.9
Friday 1342.3 127.9 79.5 26.1 19.8
Saturday 1342.3 127.9 79.5 26.1 19.8
Sunday 0 0 0 0 0
Shopping List
Strawberries, 2 ounces (2.1 oz)

Avocado, 1 avocado (5 oz)
Lemon Juice, 0.5 tablespoons (0.3 oz)
Coconut Cream, 133.3 grams (4.8 oz)
1/2 cup Coconut Cream, chilled, 0.66 cup (5.7 oz)

Brookshire's, unsweetened coconut flakes, upc: 092825110095, 4 Tbsp (0.4 oz)
MCT Oil, 2 Tbsp (1.1 oz)
Nutritional Yeast Seasoning, 0.5 Tbsp (0.1 oz)
baking powder, 1 tsp (0.1 oz)
Lemon Pepper Seasoning, 1 tsp (0.1 oz)
Frank's Red Hot Sauce, 1 portion(s) (3 oz)
marinara sauce, 0.5 cup (4.5 oz)
chicken broth, 0.5 cup (4.4 oz)
Chicken Broth, 1.33 cup (11.4 oz)
Xanthan Gum, 0.67 tsp (0 oz)
Alessi, premium all natural marinara sauce, upc: 071072004012, 0.5 cup (4.3 oz)
Primal Kitchen Italian, 2 Tbsp (1.1 oz)
Ranch Seasoning, 1 tsp (0.1 oz)
Coconut Milk, 200 grams (7.1 oz)
Spinach, 2 cups (2.1 oz)

Green Onion, 0.29 cup (1.1 oz)
sweet onions (chopped finely), 0.5 cup (3 oz)
Asparagus, 0.5 bunches (8 oz)
Zucchini, 3 medium (21 oz)
Red Pepper, halved, 2.01 red bell pepper (8.2 oz)
onion, 1 small (2.5 oz)
garlic clove, minced, 1 garlic clove (0.1 oz)
Cauliflower, riced, 0.67 cup (2.5 oz)
Broccoli Florets, 0.67 cup (2.3 oz)
broccoli, 0.5 lbs (4.9 oz)
Eggs, 7.96 large (16.2 oz)

egg whites, 0.25 cup (2.3 oz)
Ghee, 0.25 cup (1.7 oz)
Feta, 0.33 cups (1.8 oz)
egg, 0.5 egg (0.8 oz)
Pork Products
Bacon, 5.31 slices (4.2 oz)

Bacon, 2.67 slices (2.2 oz)
Spices and Herbs
dried parsley, 1 tablespoons (0.1 oz)

mustard, 1 teaspoons (0.2 oz)
Paprika, 0.67 teaspoon (0 oz)
Salt, 0.67 teaspoon (0.1 oz)
basil, 1 tablespoons (0.1 oz)
Fats and Oils
mayonnaise, 1.99 tablespoon (1 oz)

olive oil (divided), 5 tablespoon (2.7 oz)
worcestershire sauce, 1 tsp (0.2 oz)
Poultry Products
chicken wings, 2 lbs (20.4 oz)

Chicken Thighs, sliced into pieces, 0.67 pound (11.1 oz)
chicken thighs, 1 Pound (16 oz)
Beef Products
ground beef, 2.01 portion(s) (14.3 oz)

ground beef, 0.5 pound (8 oz)
Other
almond flour, 2.99 tbsp (0.7 oz)

lump crab meat, 1 lb (16.2 oz)
old bay seasoning, 1 tbsp (0.2 oz)
Recipes
Fresh Strawberry Mousse
Fresh Strawberry Mousse 1 serving. Ready in 15 min.
Ingredients
Strawberries, 1 ounces (1 oz)
1/2 cup Coconut Cream, chilled, 0.33 cup (2.9 oz)
Brookshire's, unsweetened coconut flakes, upc: 092825110095,
2 Tbsp (0.2 oz)
Cut and clean Strawberries
Blend or process Strawberries in a food processor and set aside
Whip Coconut Cream in a mixer until stiff peaks occur
Gently fold in strawberry puree into the Coconut Cream
Top with coconut flakes

Low Carb Crab Cakes
Crab Cakes 8 servings. Ready in 30 min.
Ingredients
egg whites, 0.25 cup (2.3 oz)
dried parsley, 1 tablespoons (0.1 oz)
mustard, 1 teaspoons (0.2 oz)
mayonnaise, 2 tablespoon (1 oz)
olive oil (divided), 2 tablespoon (1.1 oz)
worcestershire sauce, 1 tsp (0.2 oz)
sweet onions (chopped finely), 0.5 cup (3 oz)
almond flour, 3 tbsp (0.8 oz)
lump crab meat, 1 lb (16.2 oz)
old bay seasoning, 1 tbsp (0.2 oz)
Heat two teaspoons of olive oil in a skillet over medium heat. Saute chopped onion for about 10
minutes, until translucent and lightly browned.
Meanwhile, mix all other ingredients except the crab meat and remaining olive oil.
When everything is well combined, add the sauteed onions, and finally fold in crab meat very
gently.
Try to avoid breaking up the lumps of crab meat.
Form 8 patties and place on a lined baking sheet or cutting board.
If possible, refrigerate for at least 30 minutes (this will help the crab cakes stay together when
frying).
Fry crab cakes on a skillet over medium heat, in two batches of four.
Use about two teaspoons of oil for each batch, and cook for about 3-5 minutes per side, until
browned.
Original source: https://www.wholesomeyum.com/recipes/easy-crab-cakes/

Roasted Lemon Asparagus
Roasted Lemon Asparagus 4 servings. Ready in 15 min.
Ingredients
Asparagus, 1 bunches (16.1 oz)
Olive oil, 2 tablespoon (1.1 oz)
Lemon Juice, 1 tablespoons (0.5 oz)
Nutritional Yeast Seasoning, 1 Tbsp (0.2 oz)
In a large bowl, toss Asparagus with Olive Oil and Lemon Juice.
Season with Salt and Pepper.
Transfer Asparagus onto a baking sheet.
Bake for 10-15 minutes.
Top with Nutritional Yeast before serving.

Creamy Chicken & Broccoli Casserole
Creamy Chicken & Broccoli Casserole 3 servings. Ready in

30 min.
Ingredients
Chicken Broth, 2 cup (17.1 oz)
Coconut Cream, 200 grams (7.1 oz)
Xanthan Gum, 1 tsp (0.1 oz)
Chicken Thighs, sliced into pieces, 1 pound (16.6 oz)
Cauliflower, riced, 1 cup (3.7 oz)
Bacon, 4 slices (3.3 oz)
Paprika, 1 teaspoon (0.1 oz)
Salt, 1 teaspoon (0.2 oz)
Feta, 0.5 cups (2.7 oz)
Broccoli Florets, 1 cup (3.4 oz)
In a medium saucepan, combine Chicken Broth and Coconut Cream and bring to a simmer.
Add all the spices and Xanthan Gum and whisk to combine.
Cook sauce on low until it thickens, about 5 minutes.
In another medium skillet, cook bacon and set aside.
Grease a 9x13 casserole dish with Coconut Oil.
Add Cauliflower rice and cooked Bacon to baking dish.
Pour sauce over Rice and lay Chicken over it.
Season with Salt and Pepper and bake for 30 minutes.
Take out of the oven, top with Broccoli and Feta. Bake for another 10 to 15 minutes.
Let sit for 5 minutes for the sauce to thicken.

Green Goodness Smoothie
Green Goodness Smoothie 1 serving. Ready in 5 min.
Ingredients
Coconut Milk, 100 grams (3.6 oz)
Spinach, 1 cups (1 oz)
Avocado, 0.5 avocado (2.5 oz)
MCT Oil, 1 Tbsp (0.5 oz)
Blend Coconut Milk, Spinach, Avocado, MCT Oil and half a cup of ice in a blender until smooth.
Serve in a glass or as a smoothie bowl.

Wings and Fries
Wings and Fries 4 servings. Ready in 50 min.
Ingredients
chicken wings, 2 lbs (20.4 oz)
Ghee, 0.25 cup (1.7 oz)
Lemon Pepper Seasoning, 1 tsp (0.1 oz)
Frank's Red Hot Sauce, 1 portion(s) (3 oz)
Zucchini, 2 medium (14 oz)
Toss the chicken wings in baking powder.
Place on a parchment paper-lined sheet pan covering half of the sheet pan and place in the oven
to bake for 40 minutes.
Meanwhile, cut the zucchini into fries and toss them with lemon pepper seasoning. Season with
salt and pepper.
Add fries to sheet pan 15 minutes before wings are done.
While wings and fries are baking, combine hot sauce and butter in a small saucepan and melt
together. Season with salt and pepper.
Pour sauce over wings and serve with zucchini fries.

Zoodles with Meatballs
Zoodles with Meatballs 4 servings. Ready in 30 min.
Ingredients
ground beef, 1 pound (16 oz)
egg, 1 egg (1.5 oz)
basil, 2 tablespoons (0.2 oz)
Squash, summer, zucchini, includes skin, raw, 2 medium (14
oz)
Alessi, premium all natural marinara sauce, upc:
071072004012, 1 cup (8.6 oz)
In a medium bowl, combine ground beef and egg. Season with salt and pepper. Form into
meatballs.
Use a non-stick sheet pan or line sheet pan with parchment paper.
Bake for 20 minutes.
Meanwhile, make the zucchini noodles using a Zoodler. Place zoodles on a kitchen towel, sprinkle
them with salt and let the water soak out while the meatballs soak.
Take the meatballs out of the oven and serve over zoodles. Top with marinara sauce and garnish
with fresh basil.

Bacon & Egg Breakfast Muffins
Bacon & Egg Breakfast Muffins 12 servings. Ready in 40

min.
Ingredients
Eggs, 12 large (24.4 oz)
Bacon, 8 slices (6.3 oz)
Green Onion, 0.44 cup (1.6 oz)
Preheat oven to 350 degrees.
Coat muffin tin cavities with nonstick cooking spray.
In a large pan over medium heat, cook bacon until crisp.
Transfer cooked bacon to a paper towel-lined plate.
Allow bacon to cool slightly before chopping bacon (or breaking apart with your hands) into small
pieces.
In a mixing bowl, whisk eggs together.
Add bacon and chopped green onions and mix again until all ingredients are well-combined.
Pour or ladle egg mixture into cavities of prepared muffin tin until each cavity is about halfway full
(do not exceed this as the eggs in the muffins will expand as they bake and will overflow).
Transfer muffin tin to oven and bake until edges of muffins are golden brown, about 20-25
minutes.
Remove from oven, allow to cool, enjoy!
Original source: https://realbalanced.com/recipe/3-ingredient-bacon-and-egg-breakfast-muffins

Easy Stuffed Peppers
Easy Stuffed Peppers 4 servings. Ready in 40 min.
Ingredients
Red Pepper, halved, 2 red bell pepper (8.2 oz)
ground beef, 2 portion(s) (14.3 oz)
onion, 1 small (2.5 oz)
garlic clove, minced, 1 garlic clove (0.1 oz)
marinara sauce, 0.5 cup (4.5 oz)
chicken broth, 0.5 cup (4.4 oz)
Half the peppers and deseed them. Rub with olive oil and place in oven while you make the
sauce. (15 min)
Heat olive oil in a medium skillet. Add in the diced onion and garlic. Cook until translucent.
Add in the ground beef, marinara sauce and chicken broth. Season with salt and pepper and cook
for 5 minutes.
Take the peppers out of the oven and fill with the meat sauce. Bake for another 15 minutes or
until peppers are tender.
Garnish with fresh basil.

Italian Chicken with Ranch Broccoli
Italian Chicken with Ranch Broccoli 4 servings. Ready in

35 min.
Ingredients
chicken thighs, 2 Pound (32 oz)
Primal Kitchen Italian, 4 Tbsp (2.1 oz)
broccoli, 1 lbs (9.8 oz)
Ranch Seasoning, 2 tsp (0.3 oz)
Preheat the oven to 400°.
Place chicken thighs into a large zip lock bag and pour Italian dressing over it. Marinate dressing
for 15 minutes while you are prepping the broccoli.
Chop broccoli into crowns and toss in ranch seasoning. Season with salt and pepper.
Transfer broccoli to a sheet pan and add the marinated chicken. Bake for 25 minutes or until
chicken is 165°F.

Meal Plan Summary
M Healthier P eanut Butter C hocolate C hip Keto Salmon with Garlic “C ream” C hopped Italian Keto Antipasto Salad
o Muffins, 1 serving (4.9 oz) Sauce, 1 serving (5.9 oz) Recipe, 2 serving (10.3 oz)
Roasted Lemon Asparagus, 1 serving
(4.5 oz)
T Blueberry P ancakes, 1 serving (2.6 oz) Asian C hicken Lettuce Wraps, 1 serving Morrocan P ork and Green Beans, 2 serving
u (9.6 oz) (16.7 oz)
W Healthier P eanut Butter C hocolate C hip Keto Salmon with Garlic “C ream” C hopped Italian Keto Antipasto Salad
e Muffins, 1 serving (4.9 oz) Sauce, 1 serving (5.9 oz) Recipe, 2 serving (10.3 oz)
Roasted Lemon Asparagus, 1 serving
(4.5 oz)
T Blueberry P ancakes, 1 serving (2.6 oz) Asian C hicken Lettuce Wraps, 1 serving Morrocan P ork and Green Beans, 2 serving
h (9.6 oz) (16.7 oz)
F Shakshuka, 1 serving (6.6 oz) Korean Steak Tacos, 2 serving (12.9 oz) Easy C hicken Adobo, 1 serving (11 oz)
r C rispy Green Beans, 1 serving (5.5 oz)
S Shakshuka, 1 serving (6.6 oz) Korean Steak Tacos, 2 serving (12.9 oz) Easy C hicken Adobo, 1 serving (11 oz)
a C rispy Green Beans, 1 serving (5.5 oz)
S
u

(Kcal) (g) (g) (g) (g)
Monday 1270 56.5 106.4 27 16.7
Tuesday 1271.3 107.9 82.9 27.8 19.4
Wednesday 1270 56.5 106.4 27 16.7
Thursday 1271.3 107.9 82.9 27.8 19.4
Friday 1266.3 112 77.8 24.3 17.4
Saturday 1266.3 112 77.8 24.3 17.4
Sunday 0 0 0 0 0
Shopping List
eggs, 0.67 large (1.4 oz)

Egg, 5.02 medium (7.9 oz)
Feta cheese, 1 ounces (1 oz)
Ghee, 0.67 Tbsp (0.4 oz)
Egg, 1 egg (1.5 oz)
Spices and Herbs
salt, 0.33 cup (3.5 oz)

Cinnamon, 0.25 tsp (0 oz)
Salt, 1.01 Pinch (0.1 oz)
Salt, 1 1/2 tsp (0 oz)
Fresh basil, 1 sprig (0.1 oz)
Thyme, 1 tsp (0 oz)
Ginger, 0.67 tbsp (0.1 oz)
Fresh Basil, 0.13 cup leaves, whole (0.1 oz)
pepper, 0.5 tsp, ground (0 oz)
bay leaves, 0.67 (0 oz)
Legumes and Legume Products
peanut butter, 0.11 cup (0.9 oz)
Baked Products
baking powder, 0.59 tsp (0.1 oz)
Lakanto Monk Fruit Sweetner, 1.01 tsp (0.1 oz)

Cholula Hot Sauce, 0.67 tsp (0.1 oz)
Green Beans, 0.95 cup (8.2 oz)
Pork Rinds, 0.5 ONZ (0.5 oz)
Blueberries, 0.25 cup (1.4 oz)

Lemon juice, 1.5 tablespoons (0.8 oz)
lemon, sliced, 0.5 fruit (2-1/8" dia) (1 oz)
Fats and Oils
Coconut Oil, 1.01 tablespoon (0.5 oz)

Olive Oil, 1 servings (0.5 oz)
Sesame Oil, 0.67 tablespoon (0.3 oz)
avocado oil, 1 tablespoons (0.5 oz)
sesame oil, 1 tablespoon (0.5 oz)
Olive oil, 1.5 tbsp (0.8 oz)
avocado oil, 0.33 tbsp (0.2 oz)
Tomato sauce, canned, no salt added, 0.5 cup (4.4 oz)

Garlic, 4.01 (0.4 oz)
Parsley, 4.01 tbsp (0.5 oz)
Asparagus, 0.5 bunches (8 oz)
Garlic Cloves, 5.34 garlic clove (0.8 oz)
Boston Bibb Lettuce Leaves, 8 leaf inner (1.4 oz)
Scallion stalk, 0.67 small (3" long) (0.1 oz)
Cilantro, chopped, 0.42 cup (0.2 oz)
jalapeno, 1 pepper (0.5 oz)
red pepper, 1 medium (approx 2-3/4" long, 2-1/2 dia.) (4.3 oz)
Lettuce, butterhead, raw, 8 leaf, large (4.3 oz)
Pepperoncini Peppers (drained, chopped), 0.5 cup (2.2 oz)
green beans, 0.5 lbs (8.1 oz)
cilantro, 3 Tbsp (3 oz)
Scallions, for garnish, 0.33 tbsp chopped (0.1 oz)
garlic cloves, sliced, 2 cloves (0.2 oz)
chilies, 0.67 Chili (0.3 oz)
Branded Food Products
Cumin, 2 portion (0.1 oz)
Coconut Cream, 15.05 ml (0.5 oz)
Poultry Products
Ground Chicken, 1 lb (15.4 oz)

drumsticks, 3.33 drumstick (15.5 oz)
LI
Tamari Sauce, 4 Tbsp (2.1 oz)
Beef Products
Flank steak, 2 steak (14.4 oz)
Salami (chopped), 4.01 oz (4.1 oz)
Pork Products
boneless pork chops, 4 (19.1 oz)

Other
almond flour, 0.25 cup (1 oz)

almond milk, 0.11 cup (1 oz)
cacao nibs, 0.17 cup (0.7 oz)
Lakanto Monk Fruit Sweetener, 0.17 cup (1.2 oz)
Almond Flour, 0.25 cup (1 oz)
Almond Milk, 1.01 tbsp (0.5 oz)
bell pepper, 0.5 serving (1.3 oz)
Salmon Filets, 8.02 oz (8.1 oz)
salt and pepper, 1 serving (0 oz)
White wine vinegar, 0.5 tbsp (0.3 oz)
sea-salt, 0.13 tsp (0 oz)
pepper, 0.13 tsp (0 oz)
Proscuitto, 3.01 oz (3 oz)
Grape tomatoes, 1 cups (5.3 oz)
Artichoke hearts, 3.51 oz (3.6 oz)
Kalamata olives, 0.25 cup (1.2 oz)
ginger paste, 0.33 tbsp (0.2 oz)
rice vinegar, 0.33 cup (3 oz)
tamari soy sauce, 0.25 cup (2.1 oz)
black peppercorns, 0.67 tbsp (0.2 oz)
Truvia Sweetener, 0.33 tbsp (0.2 oz)
Recipes
Healthier Peanut Butter Chocolate Chip Muffins
Healthier Peanut Butter Chocolate Chip Muffins 6

Ingredients
salt, 1 cup (10.5 oz)
peanut butter, 0.33 cup (2.8 oz)
almond flour, 0.75 cup (3 oz)
almond milk, 0.33 cup (3 oz)
cacao nibs, 0.5 cup (2.1 oz)
Lakanto Monk Fruit Sweetener, 0.5 cup (3.6 oz)
Preheat the oven to 350F.
Combine all dry ingredients (except cacao nibs) in a large mixing bowl and stir.
Add the peanut butter and almond milk and stir to combine.
Add in 1 egg at a time, stirring until each is fully combined.
Fold in the cacao nibs or sugar-free chocolate chips.
Spray a muffin tin with cooking oil spray and even distribute the batter to make 6 large muffins.
Bake for 15 minutes and let them cool.
Original source: http://www.tasteaholics.com/recipes/breakfast-recipes/healthier-peanut-butter-

chocolate-chip-muffins/
Keto Salmon with Garlic “Cream” Sauce
Keto Salmon with Garlic “Cream” Sauce 2

Ingredients
Olive Oil, 1 servings (0.5 oz)
Salmon Filets, 8 oz (8.1 oz)
Coconut Cream, 15 ml (0.5 oz)
Lemon juice, 1 tablespoons (0.5 oz)
Garlic, 4 (0.4 oz)
Thyme, 1 tsp (0 oz)
Parsley, 4 tbsp (0.5 oz)
salt and pepper, 1 serving (0 oz)
In a medium skillet, heat up the Olive Oil. Season both sides of the salmon with salt and pepper.
Sear the salmon 4-5 minutes per side until cooked through. Set salmon aside.
In a medium bowl, combine the coconut cream, chicken broth, minced garlic, lemon juice, and
thyme. Whisk together until smooth. Season with salt and pepper.
Melt the Ghee in the same pan used to cook the Salmon. Add in the cream sauce and bring to a
boil. Cook for 3-5 minutes or until the sauce starts to thicken. Add the Salmon back to the pan
and cook for another 2 minutes.
Serve the salmon with the sauce poured over it and fresh parsley.
Original source: https://eatbefitexplore.com/keto-salmon-garlic-cream/

Roasted Lemon Asparagus
Roasted Lemon Asparagus 4 servings. Ready in 15 min.
Ingredients
Asparagus, 1 bunches (16.1 oz)
Lemon Juice, 1 tablespoons (0.5 oz)
In a large bowl, toss Asparagus with Olive Oil and Lemon Juice.
Season with Salt and Pepper.
Transfer Asparagus onto a baking sheet.
Bake for 10-15 minutes.
Top with Nutritional Yeast before serving.

Chopped Italian Keto Antipasto Salad Recipe
Chopped Italian Keto Antipasto Salad Recipe 8

Ingredients
Olive oil, 3 tbsp (1.5 oz)
White wine vinegar, 1 tbsp (0.5 oz)
sea-salt, 0.25 tsp (0.1 oz)
pepper, 0.25 tsp (0 oz)
Salami (chopped), 8 oz (8.1 oz)
Pepperoncini Peppers (drained, chopped), 1 cup (4.4 oz)
Proscuitto, 6 oz (6.1 oz)
Grape tomatoes, 2 cups (10.6 oz)
Artichoke hearts, 7 oz (7.1 oz)
Fresh Basil, 0.25 cup leaves, whole (0.2 oz)
Kalamata olives, 0.5 cup (2.4 oz)
In a large bowl, whisk together the olive oil, white wine vinegar, sea salt, and black pepper. Tilt the
bowl if needed.
Add all remaining ingredients, except basil, and toss to combine.
Add fresh basil right before serving.
Original source: https://www.wholesomeyum.com/antipasto-salad-recipe/

Blueberry Pancakes
Blueberry Pancakes 2 servings. Ready in 10 min.
Ingredients
Almond Flour, 0.25 cup (1 oz)
Baking Powder, 0.25 tsp (0 oz)
Cinnamon, 0.25 tsp (0 oz)
Salt, 1 Pinch (0.1 oz)
Lakanto Monk Fruit Sweetner, 1 tsp (0.1 oz)
Egg, 1 medium (1.6 oz)
Blueberries, 0.25 cup (1.3 oz)
Coconut Oil, 1 tablespoon (0.5 oz)
Almond Milk, 1 tbsp (0.5 oz)
Combine all your dry ingredients in your blender or Nutribullet and shake to evenly disperse.
Add in your wet ingredients and blend until combined.
You can fold in your blueberries at this point or throw them in while the pancake is cooking.
Heat up a bit of coconut oil in a pan until very hot and pour in half your batter.
Add blueberries to the top of the pancake and cook until bubbles begin to stay around the rim of
the pancake - about a minute and a half.
Flip and cook for another 30 seconds.
Do the same with the other half of your batter and serve!
Original source: https://www.tasteaholics.com/recipes/paleo/paleo-low-carb-blueberry-pancakes/

Asian Chicken Lettuce Wraps
Asian Chicken Lettuce Wraps 3 servings. Ready in 25 min.
Ingredients
Ghee, 1 Tbsp (0.6 oz)
Ground Chicken, 1.5 lb (23.1 oz)
Garlic Cloves, 2 garlic clove (0.3 oz)
Ginger, 1 tbsp (0.2 oz)
Sesame Oil, 1 tablespoon (0.5 oz)
Tamari Sauce, 3 Tbsp (1.6 oz)
Cholula Hot Sauce, 1 tsp (0.2 oz)
Boston Bibb Lettuce Leaves, 12 leaf inner (2.1 oz)
Scallion stalk, 1 small (3" long) (0.2 oz)
Cilantro, chopped, 0.25 cup (0.1 oz)
In a medium skillet, melt the ghee over medium heat.
Add Ground Chicken and cook all the way through (165 degrees F).
Add Garlic and Ginger and cook until fragrant (3-5 minutes).
While Chicken is cooking, whisk together Sesame Oil, Tamari Sauce and Cholula in a small bowl.
Season with Salt and Pepper to taste.
Divide Chicken among Lettuce Leaves and garnish with Cilantro and Scallions.
Add more Cholula Hot Sauce if desired.

Morrocan Pork and Green Beans
Morrocan Pork and Green Beans 4 servings. Ready in 35

min.
Ingredients
pepper, 0.5 tsp, ground (0 oz)
garlic, minced, 2 garlic clove (0.3 oz)
boneless pork chops, 4 (19.1 oz)
lemon, sliced, 0.5 fruit (2-1/8" dia) (1 oz)
green beans, 0.5 lbs (8.1 oz)
cilantro, 3 Tbsp (3 oz)
In a small bowl, combine all the ingredients for the spice mixture (salt, cumin, paprika, turmeric,
pepper, garlic, and coconut oil). Brush mixture on the pork chops.
Place on sheet pan, leaving room for the beans and lemon.
In a medium bowl, toss the green beans in olive oil. Season with salt and pepper.
Add the beans to the sheet pan and surround chops and beans with sliced lemons.
Cook for 25 minutes or until pork chops are 145°F.

Shakshuka
Shakshuka 2 servings. Ready in 10 min.
Ingredients
Tomato sauce, canned, no salt added, 0.5 cup (4.4 oz)
Salt, 1 1/2 tsp (0 oz)
bell pepper, 0.5 serving (1.3 oz)
Eggs, 4 medium (6.3 oz)
Cumin, 2 portion (0.1 oz)
Feta cheese, 1 ounces (1 oz)
Fresh basil, 1 sprig (0.1 oz)
Heat a small skillet on a medium flame with the tomato sauce add sliced bell pepper and season
with salt and pepper.
Crack and gently lower your eggs into the tomato sauce.
Sprinkle feta or goat cheese all over the eggs and season with salt, pepper, and cumin.
Using an oven mitt, place the skillet into your oven and bake for about 10 minutes.
Now the skillet should be hot enough to continue cooking the food in the oven instead of heating
itself up first.
Once the eggs are cooked, but still runny, take the skillet out with an oven mitt.
Chop some fresh basil and sprinkle over the shakshuka.
Extra comments/notes
Goat Cheese and Feta Cheese are ok in moderation and not as inflammatory as cows milk
cheese. Feel free to omit them altogether.
Original source: https://www.tasteaholics.com/recipes/quick-bites/shakshuka/

Korean Steak Tacos
Korean Steak Tacos 4 servings. Ready in 35 min.
Ingredients
Flank steak, 2 steak (14.4 oz)
avocado oil, 1 tablespoons (0.5 oz)
tamari sauce, 2 Tbsp (1.1 oz)
sesame oil, 1 tablespoon (0.5 oz)
garlic clove, 1 garlic clove (0.1 oz)
jalapeno, 1 pepper (0.5 oz)
red pepper, 1 medium (approx 2-3/4" long, 2-1/2 dia.) (4.3 oz)
Lettuce, butterhead, raw, 8 leaf, large (4.3 oz)
Slice the steak against the grain into strips. Place in medium bowl with cilantro, avocado oil,
tamari sauce, sesame oil, chopped garlic clove and chopped jalapeno.
Toss to coat and let marinate for 20 minutes.
Meanwhile, slice the green pepper into strips and get the Bibb lettuce (or tortilla) and toppings
ready.
Transfer steak and peppers to a sheet pan and cook for 15 minutes. Serve with lettuce wraps or
low carb tortillas.

Chicken Adobo
Easy Chicken Adobo 6 servings. Ready in 40 min.
Ingredients
bay leaves, 2 (0 oz)
Scallions, for garnish, 1 tbsp chopped (0.2 oz)
garlic cloves, sliced, 6 cloves (0.6 oz)
drumsticks, 10 drumstick (46.4 oz)
avocado oil, 1 tbsp (0.5 oz)
chilies, 2 Chili (0.9 oz)
ginger paste, 1 tbsp (0.5 oz)
rice vinegar, 1 cup (9.1 oz)
tamari soy sauce, 0.75 cup (6.2 oz)
black peppercorns, 2 tbsp (0.7 oz)
Truvia Sweetener, 1 tbsp (0.5 oz)
Place the chicken, garlic, chilies, ginger, rice vinegar, tamari sauce, peppercorns, bay leaves and
sweetener in a large zip lock bag.
Toss the chicken in the marinade and let it sit in the fridge for at least an hour. (overnight is ideal)
Heat avocado oil in a large dutch oven. Add in the chicken (leave marinade in the bag for now)
and cook for 3 minutes per side or until skin gets crispy.
Add in the marinade with 1/2 cup of water and bring to a boil.
Cover and cook for 25 minutes or until sauce thickens a bit.
Garnish with fresh scallions.
Original source: https://eatbefitexplore.com/easy-chicken-adobo/

Crispy Green Beans
Crispy Green Beans 2 servings. Ready in 15 min.
Ingredients
Green Beans, 0.95 cup (8.1 oz)
Egg, 1 egg (1.5 oz)
Nutritional Yeast, 0.5 Tbsp (0.1 oz)
Pork Rinds, 0.5 ONZ (0.5 oz)
Garlic Clove, minced, 1 garlic clove (0.1 oz)
In a large bowl, whisk Egg, Oil, and Garlic. Season with Salt and Pepper. Toss in Green Beans and
mix.
Process Pork Rinds in a food processor until they resemble breadcrumbs. Sprinkle in Pork Rinds
on Green Beans and toss gently.
Transfer onto a baking sheet. Bake for 10 minutes or until golden
Sprinkle Nutritional Yeast on top right before serving.

02 - Meal Plan

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02 - Meal Plan

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meal plan

CONTENT AND RECIPES BELONG TO LESYA HOLZAPFEL PHOTOGRAPHY BELONGS TO LESYA

IT IS PROHIBITED TO REPRODUCE OR REDISTRIBUTE ANY PART OF THIS PUBLICATION IN ANY

Breakfast Lunch Dinner

Day Energy Prot Fat Carb Net Carb

Monday 1289.4 96.2 87.6 32.8 17.2

Tuesday 1353.8 86 106.5 13.6 10.3

Wednesday 1289.4 96.2 87.6 32.8 17.2

Thursday 1353.8 86 106.5 13.6 10.3

Friday 1347.9 82.8 104.6 24.9 14.6

Saturday 1347.9 82.8 104.6 24.9 14.6

Branded Food Products Database

Almond Flour, 0.25 cup (0.1 oz)

Spices and Herbs

Cinnamon, 0.5 tsp (0.1 oz)

Fats and Oils

Coconut Oil, 2.83 tbsp (1.3 oz)

Nut and Seed Products

Coconut Milk, 0.12 cup (1.1 oz)

Dairy and Egg Products

Eggs, 1.5 egg (2.3 oz)

Fruits and Fruit Juices

Strawberries, 0.25 cup, halves (1.4 oz)

Sausages and Luncheon Meats

pork breakfast sausage, 0.5 pound (8.6 oz)

water, 0.5 cup (4.5 oz)

Vegetables and Vegetable Products

cremini mushrooms, thinly sliced, 0.12 pound (1.8 oz)

Soups, Sauces, and Gravies

red curry paste, 1 tablespoon (0.7 oz)

Finfish and Shellfish Products

wild salmon filets, 2 fillet (8.9 oz)

Ground Beef, 0.5 pound (8 oz)

Steak, 1 pounds (16.4 oz)

chicken breast, 2.01 chicken breast (7.7 oz)

ghee, 4 tablespoons (2.1 oz)

Flax Pancakes with Strawberries & Cream

Flax Pancakes with Strawberries & Cream 4

Mix all dry ingredients in a bowl and set aside.

Mix all wet ingredients in a separate bowl.

Strawberries & Cream:

Top pancakes with strawberries and cream.

Original source: https://eatbefitexplore.com/

Thai Red Curry Chicken and Cauliflower 4

Meanwhile, break the cauliflower into florets.

Stir it into the sauce.

Bake for another 10 minutes or until chicken reaches 165°F.

Original source: https://eatbefitexplore.com

Steak with Balsamic Brussels Sprouts 2 servings. Ready

Season Steak with Salt and Pepper.

Cut the Brussels Sprouts in half.

Heat 1 Tbsp of Olive Oil in a medium skillet over medium heat.

Whisk and season with Salt and Pepper to taste.

Original source: https://eatbefitexplore.com

Paleo Sausage Egg “McMuffin” 1 serving. Ready in 20

Gently press the meat down to uniformly shape a sausage patty.

Transfer the eggs to a paper-towel-lined plate.

Original source: https://nomnompaleo.com/post/53107778638/paleo-sausage-egg-mcmuffin

Harissa Salmon with Garlic Kale 4 servings. Ready in 30

Bake for 15 minutes or until fish is 145° F.

Original source: https://eatbefitexplore.com

Keto Chicken with Herb Butter 4 servings. Ready in 45

Original source: https://www.dietdoctor.com/recipes/keto-chicken-herb-butter