The Art of Fat Loss Cookbook 15

THE ART OF
FAT LOSS
COOKBOOK
Protein Sparing Modified Fast Recipes

and Meal Plans to Accelerate Fat Loss and Healing
by:
Maria and Craig Emmerich
The Art of Fat Loss Cookbook
Copyright © 2020 by Maria Emmerich and Craig Emmerich
All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means without written permission
of the author.
Published by Maria and Craig Emmerich.

Thank You
I, like many of you, have had some really difficult times in my life. Life, like waves of the ocean,
has high points as well as low points. It is during those low points that I had to stop spending
money at restaurants and start cooking at home, which helped form me into the healthy
ketogenic cook I am today. I have learned to accept the low parts of the wave and to have
gratitude for the high waves. The hardships taught me amazing life-long lessons. I struggled out
of the cocoon and it made me a butterfly with strong wings.
I am grateful to my love and best friend, Craig, who never complains even though I often mess
up the kitchen as soon as he cleans it. He also has been a huge part of this book: picking up all
the groceries, testing recipes, as well as adding the detailed nutritional information for all the
recipes.
I am grateful for my boys Micah and Kai who love to help me in the kitchen. Even though it takes
twice as long to get dinner on the table when they help me, it is totally worth it. When we had to
put our adoption on hold I was completely devastated, but I remember my mom telling me that
my children just weren’t born yet… I cry as I write this because she was totally right. These two
boys were meant for me!
I want to express my gratitude to you, the reader! I can’t thank you enough for all your love and
support through my journey!
Contents
INTRODUCTION
What is a Protein Sparing Modified Fast? 7
Thermic Effect of Food 7
Oxidative Priority 8
PSMF Instructions 10
PSMF Example 10
Help Getting Started 11
Protein Sparing Foods List 11
Helpful Products For Protein Sparing Days 12
BR EAK”FAST”
Chocolate Pudding 16
Leftover Turkey Frittata 17
Breakfast Patties 18
Ham and Chives Soufflé Omelet 19
Creamsicle Breakfast Smoothie 20
Dutch Baby Apple Pancake 21
Dutch Baby Pancake and Lox 22
Malt-o-Meal Cereal 23
Protein Sparing Pancakes 24
Breakfast Sammie 25
French Toast 26
Steak n Eggs 27
M AIN DISHES
Thanksgiving Turkey Breast 29
Protein Sparing Bourbon Chicken 30
Buffalo Chicken Meatballs 31
Juicy Ginger Chicken Breasts 32
Perfect Poached Chicken 33
Orange Chicken over Egg Rice 34
Porchetta-Style Chicken Breasts 35
Turkey Sandwich 36
Tomato Basil Grilled Chicken 37
Turkey Meatloaf with Dijon Sauce 38
Tuna Salad Sandwich 39
Shrimp Fried “Rice” 40
Basil Shrimp Ceviche 41
Tuna Melt Dutch Baby 42
Salmon Ceviche 43
Easy Baked Shrimp Scampi 44
Sorrento Fish 45
Peel n Eat Ginger Lime Shrimp 46
Halibut with Ginger Sauce 47
Grilled Crab Legs 48
Baked Garlic and Herb Lobster Tails 49
Taco Shrimp Kabobs 50
Broiled Scallops 51
Mediterranean Grilled Swordfish 52
Grilled Flank Steak Chimichurri 53
BBQ Meatloaf 54
Saucy Meatballs 55
Kung Pao Meatballs 56
Filet mignon with Truffle Mustard 57
Sweet n Sour Pork Chops 58
Garlic Thyme Pork Loin 59
Pork Chops with Truffle Mustard 60
CONDIMENTS
Protein Sparing Chimichurri 62
Orange Marmalade 63
Spicy BBQ Vinegar Sauce 64
Truffle Mustard 65
SIDES
Protein Sparing Bread 67
Fried “Rice” 68
Salmon Jerky 69
Thanksgiving Stuffing 70
Meatball Soup 71
Egg Salad Sandwiches 72
Basil Tortilla 73
SWEET TR EATS
Strawberry Pavlova 75
Fudgesicles 76
Orange Creamsicle Popsicles 77
Electrolyte Gummies 78
Electrolyte Ice Pops 79
Creamy Strawberry Ice Pop 80
Chocolate Meringue Cookies 81
Angel Food Cake 82
Chocolate Angel Food Cupcakes 83
Protein Frosting 84
MEAL PL ANS
Meal Plan Week 1 86
Grocery List Week 1 87
Meal Plan Week 2 88
Meal Plan Week 3 90
Meal Plan Week 4 92
Keto-Adapted.com Info 94
Introduction
WHAT IS A PROTEIN SPARING MODIFIED FAST?
Protein Sparing Modified Fasting (PSMF) is a pattern of eating where you get many of the
benefits of fasting (weight loss, improved insulin sensitivity, etc.), without the negatives (loss of
lean mass). In a water fast you lose about a third of a pound of lean mass each day of the fast. A
3 -day fast during a week results in the loss of a pound of lean mass. Lean mass is not easy to
build and we don’t want to lose it if we can avoid it.
The idea behind a PSMF is to reduce carbs and fat as much as possible while still hitting your
protein goal or even getting a bit more protein than your target if needed. Instead of 0.8 times
your lean mass for your protein goal, you want maybe 1.0 times your lean mass when doing a
PSMF. The additional protein makes your body use even more stored fat for fuel, helps break
stalls or accelerate weight loss and healing, and helps keep you feeling full, while also giving
you the added benefit of the high thermic effect of food with protein, which means that you
effectively lose 25 percent of the calories you take.
You also want to get some fat during this type of fast to ensure that you keep your hormones
happy and that fat-soluble vitamins (A, D, E, and K) get absorbed. 30 to 40 grams of fat will be
enough.
THERMIC EFFECT OF FOOD

Thermic effect of food (TEF) is the amount of energy needed to consume and digest different
macro nutrients. Some (protein) require much more energy to be consumed than others (carbs
and fat). This means that the total calories consumed will result in different amount of effective
calories in the body depending on what macro nutrients were consumed.
This chart shows you the thermic effect of different macro nutrients.
Macro Nutrient Thermic Effect of Food Calories Consumed Effective Calories
Fat 3% 100 97
Carbohydrates 8% 100 92
Protein 25% 100 75
Pure Protein Day
In my first book over 10 years ago, Secrets to know that the pure protein day works, and we
a Healthy Metabolism, I wrote about what I were right all along!
call a “pure protein day.” I knew there was a A pure protein day maintains muscle while you
strong thermic effect of food with protein. My utilize the fat on your body to generate fuel and
guideline for a pure protein day was no carbs ketones. The thermic effect of the protein helps
(no vegetables, either) and little fat. I was afraid burn calories, too!
of the backlash from the keto community, so I
I often still eat my keto bread (I originally called
started calling it a pure protein and fat day.
it “protein bread”) with scrambled eggs or a
However, now that Craig and I understand the grassfed beef burger.
science behind protein-sparing modified fasts, we
7 - Introduction
This chart shows how protein results in more TEF and less effective calories in the body. This
is another of the reasons why PSMF are powerful tools for weight loss and forcing the body to
consume more body fat for fuel which is fat loss.
OXIDATIVE PRIORITY:
Oxidative Priority is the order in which our body processes and stores fuels from the diet. Fuels
with higher priority have to be processed first before fuels of lower priority. Here is a chart
showing the Oxidative Priority of fuels.
The #1 priority is alcohol because there is no storage for it. So the body must burn it all off
before it can get to burning other fuels. This means that eating while drinking will end up with
most of the food being stored while the body deals with the alcohol. This is one reason why
alcohol can be so detrimental to fat loss.
8 - Introduction
The next priority is exogenous ketones. We don’t recommend using them in any situation other
than brain health (seizure control, etc), but they are especially bad for fat loss. Let your body
make its own ketones from your own fat stores.
Next are carbohydrates. There is a moderate storage capacity for carbohydrates in the liver and
muscle. But it isn’t a lot. And the glycogen in the muscle is locked into the muscle and only
really used in intense workouts like sprints or long runs of 2 hours plus. A vigorous walk for an
hour will likely tap little to none of this glycogen. So really you only have your liver for storage
which is maybe 100g glucose. Excess beyond storage capacity or fuel needs gets turning into fat
and stored in fat storage.
The next priority is protein but protein is a bit different. It is only used as a fuel
when there aren’t other fuels present. So if you are very lean (not a lot of fat
storage) and eat very low fat and carbs, your body will turn protein into glucose to
supply fuel to the body. But for most people protein will primarily be used to build
and repair lean tissues. Our bodies are constantly turning over protein and needs a constant
supply of amino acids to fuel this turnover. This is why PSMF is beneficial compared to water
only fasting (longer than 24 hours) where you lose precious lean mass.
The last priority is fat. This makes sense because it is the easiest to start and we have almost
unlimited storage space (some humans have over 1,000,000 calories stored as fat). But dietary
fat will displace your own body fat being used as fuel. There are only 3 biological pathways for
dietary fat. This charts shows them:
As you can see, the vast majority of dietary fat goes into your fat storage. Studies have shown
that varying dietary from 93g a day to 168g a day resulted in no change in the amount of
fat in the stool (less than 10g a day). So the rest gets absorbed into the body. Once in the
bloodstream, it only has two places it can go. To the cells or to storage. Studies have also
shown that the fat coming in the diet (in chylomicrons) is not often used as fuel. Only a small
percentage of chylomicrons get burned as fuel or go to the cells. So instead, almost all of it gets
stored in your fat cells.
9 - Introduction
So this is why lowering fat on a PSMF day can enable the body to use more of its own fat stores
for fuel. You eliminate other fuels (no alcohol or exogenous ketones, little to no carbs and low
fat) so the body is forced to use more of its stored body fat as fuel. This makes PSMF days a
powerful tool for fat loss.
PSMF INSTRUCTIONS:
PSMF is something you want to add a couple days a week to speed up fat loss or to break a
stall. This isn’t an every day diet. While you are eating some of the most nutrient dense foods,
you are eating very little of them (typically about 600 calories) so you aren’t getting a lot of
vitamins and minerals that the body needs. So try adding 1-2 days a week and then your regular
fat loss macros the other days (like my 30 Day Ketogenic Cleanse).
If you want to get aggressive, you could go up to 3-4 days a week of PSMF for while. But PSMF
is a tool to use when needed, not all the time.
PSMF EXAMPLE
PSMF is something we treat a bit like water fasting in that we suggest you do it every once in a
while—maybe a couple days a week or as needed to break a stall and increase weight loss.
Let’s look at an example. A woman that weighs 170 pounds and has 38 percent body fat means
she has 105 pounds of lean mass.
170 x 0.38 = 64.6 pounds of body fat
170 - 64.6 = 105.4 pounds of lean mass
105 x 1.0 is 105 grams of protein
Her macros would be little to no carbs, 105 grams of protein, and about 30-40 grams of fat.
40 grams fat = 360 calories (1g fat is 9 calories)
360 minus TEF of 3% = 349 effective calories
105 grams protein = 420 calories (1g protein is 4 calories)
420 minus TEF of 25% = 315 effective calories
“
As you can see, this is like fasting while preserving lean mass
because she is only getting about 780 calories, though only
I tried a PSMF (“pure protein day”)
about 664 (349+315) of those calories are useful because of
today... I had to force myself to hit that
the thermic effect of food. She will get enough protein to
protein goal, I just wasn’t hungry. I
preserve important lean body mass, but she will have to use
used the recommendation from Maria’s
a lot of stored fat to fuel her body. This is what makes PSMF
calculator, and am going to try another
such a great tool for accelerating weight loss or breaking a
one tomorrow... It doesn’t feel at all
stall.
like “fasting”!
Being keto adapted before doing PSMF will be very helpful.
–Jillian
10 - Introduction
It is not required but it will make it much easier to do. When you are fully keto adapted (after
4-6 weeks or so) your body will be very efficient at tapping stored body fat for fuel. Most of our
clients find that PSMF come very easy. The protein is very satiating and they actual stay full
throughout the day.
About ten years ago, Maria called this practice a “pure protein day.” Back then, we hadn’t heard
of PSMF. We just knew the properties of the thermic effect of food and how our metabolisms
worked, so we knew this could be helpful for people to lose weight faster. PSMF is becoming
more popular and well-known and is a great tool for improving results.
So give it a try! You will love the results you see.
HELP GETTING STARTED

This cookbook is perfect for summer because the recipes are easy, many are grilling recipes and
are perfect to get you into your summer wardrobe fast!
The idea behind a protein-sparing modified fast (PSMF) is to reduce carbs and fat as much as
possible while still hitting your protein goal or even getting a bit more protein than your target.
Instead of 0.8 times your lean mass for your protein goal, you want 1.0 times your lean mass
when doing a PSMF. This is to help with satiety. If you feel full and have at least 0.8 times your
lean mass in protein then you don’t have to add extra protein. Click here to get your personal
macros done: https://mariamindbodyhealth.com/new-keto-calculator/
Here are some ideas and products that can help you make the most of your PSMF days.
PROTEIN SPARING FOODS LIST

Certain cuts of meats are best for protein sparing days. Here is a list of the best cuts:
Poultry: Beef: Most types of fish:

Chicken Breast Filet Mignon Cod
Turkey Breast Beef Tenderloin Tilapia
Skirt Steak Mahi Mahi
Eggs: Beef Heart Ahi
Egg Whites Beef Liver Salmon
Sirloin Tip Roast Tuna
Wild Game: Flank Steak Perch, Bluegill, Crappie, etc.
Venison Tenderloin
Pheasant Pork: Seafoods:
Rabbit Pork Tenderloin Shrimp
Elk Tenderloin Pork Chop with fat trimmed Lobster
Moose Tenderloin Lean Ham Crab
Bison Tenderloin Pork Liver Crawfish
Prawns
11 - Introduction
HELPFUL PRODUCTS FOR PROTEIN SPARING DAYS
I know that many of you are overwhelmed and have a hard time finding time to cook healthy
meals at home. One of the things I do to make sure I have enough time to cook healthy meals,
is that I get my favorite keto products mailed to my front door!
I avoid going to the store whenever possible and I get most of my favorite keto products mailed
to my home! I love that I don’t have to waste time driving to the store and waiting in line! I love
that I can stock up on foods that will keep my family healthy.
Here are some of my favorites that are Protein Sparing Friendly!
PROTEINS
PEIDMONTESE BEEF: Piedmondese specializes in making
tender beef that is lower in fat and more protein per ounce.
Their steaks are absolutely AMAZING! My favorite is their
filet mignon! Less fat means more fat burning of your body
fat! Click HERE to find.
DRY AGED MEAT: CRENSHAW is a small family farm with

the most delicious DRY AGED meats! Their fillet mignon is
amazing and perfect for PSMF days.
I order their boxes for my friends and family as gifts for their birthdays and holidays! Food is the
gift that keeps on giving! Who wouldn’t love a box of the most delicious meat?
Click HERE to find.
BUTCHERBOX: We get shipments from Butcherbox twice monthly. I love how you can customize
your order to what your family likes to eat. Some great products from Butcherbox that are Protein
Sparing friendly are: salmon, pork chops, filet mignon, halibut, lobster, pork tenderloin, chicken
breasts. Click HERE to find.
If you’re an existing ButcherBox member I’ve got deals for you too.
CLICK HERE to access the member deals and specials.
You’ll find exclusive and limited time offers as well as new product launches like ground bison,
seafood sampler, cast-iron favorites, their legendary bacon blast (10 packs of bacon for just $5/
pack), and so much more.
SIZZLEFISH: We get a box of Sizzlefish once a month. I eat their halibut daily, no lie! Other protein
sparing friendly products are: lobster, king crab legs, soft shell
crab, calamari, shrimp, scallops, halibut, salmon, cod, sable-
fish, tuna, mahi mahi, haddock, sea bass, walleye, trout,
catfish, grouper, snapper. Click HERE to check it out.
(use code MARIA10 for 10% off)
12 - Introduction
CANADA MEAT DELIVERY: Farm to Fork has great meat delivery! Use code MARIA10OFF for
10% off! Click HERE to find.
BILTONG JERKY: Biltong jerky is what I always pack on long flights as a great protein option.
Click HERE to find.
PANTRY ITEMS
Redmond Real Salt. I only use Redmond Real Salt because traditional sea salt is filled with micro-
plastics from the ocean. Redmond Real Salt comes from the ancient sea caves in Utah. It is pure
and filled with minerals! Click HERE to find and use code Maria15 for 15% off!
Kettle and Fire Bone Broth. I always save time opening a box of Kettle & Fire: Click HERE to find.
Jay Robb Unflavored Egg White Protein: This is the egg white protein I use for Protein Sparing
Bread and Dutch Baby Pancakes: Click HERE to find.
Stevia Glycerite: This is a non-bitter stevia that is a thick liquid. Click HERE to find.
TUNA Wild Planet brand: Click HERE to find.
Canned Salmon click HERE.
Everly Drink Mix for snow cones and Orange Marmalade recipe. Click HERE. (use code Maria10
for 10% off)
Black truffles for flavorful sauces click HERE.
SUPPLEMENTS
While no supplements a required during PSMF days, we find these
are helpful to most people. There are a few supplements that my whole
family takes. These are just a few I recommend for Protein Sparing Days.
For a more personal comprehensive health assessment where I hand
pick a supplement plan for your bodies needs, click HERE.
1 capsule Probiotic daily: It improves digestion of proteins, carbohy-

drates and fats. Promotes regular bowel movements and increases sero-
tonin. Use code MARIA15 for 15% off: Click HERE.
3 grams (3,000 mg) of l-carnitine right away in the morning on an empty stomach: (to increase
energy, weight loss and focus, decrease triglycerides. It is an amino acid which aids the breakdown
of calories by shuttling fatty acids into the mitochondria which is our ‘fat-burning powerhouse’ in
our body. The American Chronicle states there is also another significant reason which makes car-
nitine stand out among the various other weight loss supplements. Carnitine has the unique dis-
tinction of keeping watch and restricting the accumulation of fat around the liver and heart. This
unique supplement also helps enhance muscle strength and aids in reduction of triglyceride levels
13 - Introduction
in the body. Carnitine furthermore helps reduce irritability and anxiety which is a common side
effect amongst dieters. This supplement can help increase your energy at same time suppressing
your appetite. Also muscular fatigue is reduced, which can help you go longer and harder in your
fitness routine. Click HERE to find.
400mg-800mg magnesium. Always get a chelated magnesium. Never magnesium citrate or

magnesium oxide. Magnesium is a mineral that is critical for energy production and metabo-
lism, muscle contraction, nerve impulse transmission, and bone mineralization. It is a required
cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty
acid synthesis, protein synthesis, and glucose metabolism. Magnesium status is also important
for regulation of calcium balance through its effects on the parathyroid gland. Click HERE to
find.
ONCE DAILY WITH FOOD: 6 capsules Organ Complex Capsule: take 6 capsules with first
meal of the day. Organic Organ meat is the most nutrient-dense multivitamin you can get. I take
the BEEF ORGAN one. The thyroid gland is also spectacular. use code MARIATEN for 10% off)
CLICK HERE to find it.
1 packet of LMNT: has the proper amount of sodium, potassium and a little bit of magnesium. It
helps with energy, moods, and sleep if you take a packet before bed. Click HERE to find LMNT.
Get a personalized supplement plan HERE.
P:E RATIO
Protein to energy ratio (P:E) is a great measurement for determining the level of weight loss a
given recipes will give you. It is a simple calculation of protein divided by the energy (carbs and
fat) in the meal. The higher the number, the more protein and less energy there is which means
the recipe is better for fat loss. Here is the equation for finding P:E.
P:E ratio = Protein grams ÷ (Fat grams + (Carb grams - Fiber grams))
So if fat is 3g, protein 25g, carbs are 2g and fiber is 1g then:
P:E = 25 ÷ (3 + (2-1)) = 25 ÷ 4 = 6.25
Every recipe in this book also displays the P:E ratio. Anything higher than 1.0 is good for weight
loss. 2.5 and above is good for PSMF days. Above 3.0 is really good for PSMF days.
14 - Introduction
Break”Fast”
Chocolate Pudding
1 Place all the ingredients into a blender and puree until very very
Prep Time: 5 minutes smooth. Taste and adjust sweetness to your liking.
Servings: 2 2 Place in the fridge in an airtight container for up to 4 days. Serve

chilled.
10 hard boiled eggs whites 3 TIP: The better your blender, the creamier and more delicious
1 cup unsweetened almond milk (or this pudding will be. Click HERE to find the blender I LOVE
unsweetened cashew milk) and use daily!
1/4 cup Swerve confectioners (or
equivalent amount of liquid or
powdered sweetener)
2 ½ tablespoons unsweetened cocoa
powder
2 teaspoons vanilla
1/2 teaspoon ground cinnamon P:E ratio: 3.3
⅛ teaspoon Redmond Real Salt
Nutritional Info (per serving)
Calories Fat Protein Carbs Fiber
138 3g 20g 5g 2g
16 - Break”Fast”
Lef tover Turkey Frit tata
1 Preheat the oven or air fryer to 350 degrees F. In a medium bowl,

Prep Time: 5 minutes combine turkey, egg whites, salt and pepper in a bowl and mix
Cook Time: 20 minutes to combine. Lightly grease a 6 inch cake pan. Pour egg mixture
Servings: 2 in the prepared cake pan.
2 Cook in the oven or air fryer for 20-24 or until eggs are set.
1 cup diced leftover turkey (white meat 3 Best served fresh. Store in an airtight container in the refrigerator
only) for up to 4 days. To reheat, place in a 350 degrees F oven a few
8 egg whites, lightly beaten minutes, until warmed through.
½ teaspoon dried thyme
½ teaspoon dried sage
½ teaspoon Redmond Real onion salt (or
plain salt)
¼ teaspoon fresh ground pepper
This frittata recipe re-
minds me of Thanksgiving.
It has wonderful flavors
of juicy turkey, thyme and
sage which is a very com-
forting meal at any time of
the day!
P:E ratio: 8.3

206 4g 39g 1g 0.3g
Breakfast Pat ties
1 Place the ground pork, salt, sage, thyme, garlic, in a large bowl.
Prep Time: 8 minutes Mix well to evenly combine the ingredients. Using your hands,
Cook Time: 20 minutes form the mixture into twelve 3-inch patties.
Servings: 4
2 Heat a cast iron skillet to medium high heat. Add the lard. Once
hot add the patties, working in batches if needed. Cook the pat-
ties for 8 minutes, flip patties after 4 minutes. Cook until patties
2 pounds extra lean ground pork sausage
are cooked through and no longer pink inside.
2 teaspoons Redmond Real salt
3 Store in an airtight container in the refrigerator for up to 5 days
2 teaspoons dried sage leaves or freeze in a freezer-safe container for up to a month. To reheat,
1/2 teaspoon dried thyme leaves place patties on a greased cast iron skillet over medium heat for
1 teaspoon minced garlic (or 1 clove a few minutes on each side, until warmed through.
minced)
1 teaspoon lard or tallow
TIP: Make a double batch
of this recipe and store the
cooked patties in the fridge
or freezer for easy break-
fasts on the go. Cooked pat-
ties will keep in the fridge
for 5 days or in the freezer
for 6 months.
P:E ratio: 3.5

288 11g 48g 3g 0.2g
Ham and Chives Sou f flé Omelet
1 Preheat oven to 375 degrees F. Grease a 7 inch pie dish and set
Prep Time: 5 minutes aside.
Cook Time: 7 minutes
Servings: 1 2 Place whites in a medium bowl or blender and whip until stiff
peaks form. Gently fold the yolk, ham, chives and salt into the
5 egg whites whites. Make sure the whites do not fall.
1 egg yolk 3 Place egg mixture into the greased pie dish and place into the
oven and cook for 7-9 minutes or until cooked and slightly soft
¼ cup diced extra lean ham
in the center.
2 tablespoons fresh chopped chives
1/2 teaspoon Redmond Real salt
P:E ratio: 2.2

227 11g 28g 2g 0.2g
Creamsicle Breakfast Smoothie
Prep Time: 5 minutes smooth. Taste and adjust sweetness to your liking.
Servings: 1 2 Place in the fridge in an airtight container for up to 4 days.

3 TIP: The better your blender, the creamier and more delicious
this smoothie will be. Click HERE to find the blender I LOVE
NOTE: If you prefer more of a thicker and use daily!
pudding rather than a smoothie, only
use 1 cup unsweetened almond milk.
10 hard boiled egg whites

1 ½ cup unsweetened almond milk (or
unsweetened cashew milk)
1/4 cup Swerve confectioners (or equivalent
amount of liquid or powdered
sweetener)
2 teaspoons orange extract
Few drops orange stevia
P:E ratio: 6.3

215 4g 38g 3g 1g
Dutch Baby Apple Pancake
1 Preheat the oven to 400 degrees F.

Prep Time: 5 minutes
2 Grease an 8 inch cast iron skillet and set aside.
Servings: 1 3 In a blender, combine the egg whites, almond milk, protein pow-
der, baking powder, natural sweetener, apple extract, and salt.
6 large egg whites Blend for about 1 minute, until foamy. Pour the batter into the
¾ cup unsweetened almond milk skillet. Bake for about 18 to 20 minutes, until the pancake is
puffed and golden brown.
¼ cup unflavored egg white protein
powder 4 Best served fresh.
1 teaspoon baking powder
¼ cup Swerve confectioners (or equivalent)
2 teaspoons apple extract (or other extract)
¼ teaspoon Redmond Real salt
P:E ratio: 8.9

212 2g 41g 3g 0.4g
Dutch Baby Pancake and Lox

2 Grease an 8 inch cast iron skillet and set aside.
Servings: 1 3 In a blender, combine the egg whites, broth, protein powder,
baking powder, dill, and salt. Blend for about 1 minute, until
6 large egg whites foamy. Pour the batter into the skillet. Bake for about 18 to 20
¾ cup beef broth (homemade or store minutes, until the pancake is puffed and golden brown.
bought) 4 Remove the pancake from the oven. Top with lox or smoked
¼ cup unflavored egg white protein salmon and more dill if desired. Best served fresh.
powder
1 teaspoon baking powder
1 tablespoon fresh dill or 1 teaspoon dried
dill, plus more for garnish if desired
2 ounces Lox or smoked salmon
P:E ratio: 10.6

268 3g 53g 2g 0g
Malt-o-Meal Cereal
1 In a small bowl, whisk together the egg whites, almond milk,

Prep Time: 4 minutes sweetener, extract, cocoa powder and salt.
Servings: 1 2 In a medium-sized saucepan, melt the oil over medium heat.
Add the egg mixture and cook, scraping the bottom with a
8 large egg whites whisk, until the mixture thickens and starts curdling, about 4
minutes. Use a whisk to help separate the curds. Once the curds
2/3 cup unsweetened coconut milk (from
form and the mixture has thickened, remove from the heat and
the carton) or almond milk
transfer to a serving bowl. Serve with ¼ cup unsweetened al-
1 teaspoon stevia glycerite (or more to mond milk if desired. Best served fresh.
desired sweetness)
4 teaspoon vanilla extract
1 tablespoon unsweetened cocoa powder
1/2 teaspoon Redmond Real salt
1 teaspoon butter-flavored coconut oil
I grew up on Malt O Meal
Cereal. It was little pieces of
wheat and had a touch of
cocoa powder. This protein
sparing is so much better
than that! I hope you love it
as much as I do!
P:E ratio: 2.5

262 8g 30g 5g 1g
Protein Sparing Pancakes
1 Place the egg whites (and cream of tartar) if using in a clean,

Prep Time: 7 minutes dry, cool bowl and use a hand mixer on HIGH to whip until
Cook Time: 4 minutes stiff peaks form.
Servings: 1
2 Turn the mixer to LOW and add in the protein powder, extract
3 egg whites and stevia.
1/2 tsp cream of tartar (optional: for 3 Lightly grease a quality nonstick frypan And heat on medi-
stabilizing egg whites) um-high until a drop of water will sizzle. Once it is hot, place a
circle of dough on the pan. Fry until golden brown on both sides.
2 tablespoons unflavored egg white protein
Remove from heat and place on a plate. Repeat with remaining
1 teaspoon vanilla extract (or other extract
batter. Best served fresh.
like strawberry)
Few Drops liquid stevia
Avocado oil spray or a light coating of
coconut oil, for greasing the pan
These pancakes work
great for making protein
sparing sandwiches and
breakfast sammies!
P:E ratio: 9.1

110 0.2g 20g 3g 1g
Breakfast Sammie
1 Lightly grease a quality non-stick skillet with avocado oil spray.

Prep Time: 10 minutes Heat the skillet to medium-high heat. Add the egg white and
Cook Time: 110 minutes season the white with salt. Cook for one minute, flip and cook
Servings: 1 another minute. Remove from heat and set the white onto a
plate.
1 egg white
2 Place the one pancake on a plate. Top with a breakfast patty, slice
1/8 teaspoon Redmond Real Salt
of ham, the cooked egg white and top with the other pancake.
2 protein sparing pancakes (page 24) Best served fresh.
1 breakfast patty (page 18)
1 slice extra lean ham
P:E ratio: 3.8

449 14g 75g 6g 0.2g
French Toast
1 In a medium shallow dish, place the egg whites, vanilla, cinna-

Prep Time: 8 minutes mon, salt, stevia. Mix with a fork to combine well.
Servings: 1 2 Spray a quality non-stick skillet with avocado oil spray and heat
to medium high heat.
2 egg whites 3 Dip a slice of Protein Sparing bread into the egg mixture, flip
½ teaspoon vanilla extract the bread in the mixture to coat both sides. Gently lift the bread
out of the mixture and onto the hot skillet. Cook on one side
¼ teaspoon cinnamon
for 2 minutes, flip and cook another minute or two, until both
1/8 teaspoon Redmond Real Salt sides are golden brown. Remove from skillet and repeat with
Few drops liquid stevia (I used Maple remaining slices of bread.
Stevia)
4 Best served fresh. Store in an airtight container in the fridge for
4 slices Protein Sparing Bread (page 67) up to 6 days or in the freezer for up to 1 month.
1 teaspoon butter flavor coconut oil (or
butter if not dairy sensitive)
P:E ratio: 5.0

210 5g 35g 3g 1g
Steak n Eggs
1 Season the tenderloins generously on all sides with salt and pep-
Prep Time: 2 minutes per. Heat the fat in a cast-iron skillet over medium-high heat.
Cook Time: 10 minutes Once hot, add the tenderloins and sear in the fat for 3 minutes on
Servings: 2 each side, or to your desired doneness (see chart below). Remove
from the heat and allow to rest for 10 minutes before slicing or
2 (4-ounce) venison or beef tenderloins
serving. Leave the fat in the pan.
Redmond Real Salt and fresh ground black
2 While the meat is resting, crack the eggs and separate whites
pepper
from yolks. Then put the whites into the hot skillet with the re-
1 teaspoon lard, tallow or coconut oil, for served fat. Season with salt and pepper and fry on medium-low
frying
heat until the whites are cooked through, about 4 minutes.
2 large egg whites
3 Slice the tenderloin and place on serving plates. Top with the
eggs whites. Best served fresh.
P:E ratio: 7.1

208 5g 37g 0.2g 0g
Main
Dishes
T hanksgiving Turkey Breast
1 Preheat oven to 390 degrees F. Brush Dijon on all sides of the

Prep Time: 5 minutes breast. Place the salt, pepper and herbs in a small bowl. Stir well
Cook Time: 30 minutes to combine. Season herb mixture generously on all sides of the
Servings: 4 turkey breast.
3 tablespoons Dijon mustard 2 Place turkey on a rimmed baking sheet or casserole dish and
bake for 30 minutes or until the internal temperature reaches
1 (2-lb.) turkey breast
160 degrees F. Remove and place on a cutting board. Allow to
1 1/2 teaspoons Redmond Real salt rest for 10 minutes before slicing into 1/2 inch slices.
1 teaspoon fresh ground pepper 3 Store in an airtight container in the refrigerator for up to 4 days
1 teaspoon chopped fresh rosemary leaves or in the freezer for up to a month. To reheat, place the turkey
1 teaspoon chopped fresh thyme leaves slices in a preheated 350 degrees F air fryer for 4 minutes or until
1 teaspoon chopped fresh tarragon
warmed to your liking.
1 teaspoon chopped fresh sage
Now you can have the de-
licious taste of Thanksgiving
any time of the year and it
doesn’t take all day to make!
P:E ratio: 12.1

346 5g 69g 1g 0.3g
29 - Main
Protein Sparing Bourbon Chicken
1 Heat the oil in a large wok or cast-iron skillet over medium-high heat. Pat
the chicken dry with a paper towel. Season well on all sides with the salt.
Prep Time: 5 minutes 2 Place the chicken in the wok and stir-fry on all sides until light golden
Cook Time: 15 minutes brown, about 4 minutes. Remove the chicken from the wok and set aside.
Servings: 4 Add the broth, Swerve Confectioners, tomato sauce, tamari, vinegar, red
pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer
1 teaspoon coconut oil or duck fat until reduced and thickened, about 10 minutes.
2 pounds boneless, skinless chicken 3 Return the chicken to the wok and simmer for 5 to 10 minutes, until
breasts, cut into bite sized pieces the sauce is thickened and the chicken is warmed through. Garnish with
½ teaspoon Redmond Real salt scallions and serve over egg fried rice, if desired.
½ cup chicken bone broth (I used Kettle 4 Store in an airtight container in the refrigerator for up to 4 days. To reheat,
and Fire) place in a lightly greased skillet over medium heat for 5 minutes, stirring
¹⁄3 cup Swerve Confectioners (or occasionally, or until heated through.
1 teaspoon stevia glycerite)
¼ cup tomato sauce
¹⁄3 cup wheat-free tamari sauce (soy sauce)
1 tablespoon coconut vinegar or apple cider
vinegar
¾ teaspoon crushed red pepper flakes
¼ teaspoon grated fresh ginger
1 clove garlic, smashed to a paste
Scallions, sliced on the diagonal, for
garnish
4 servings of EGG FRIED RICE (see page
68)
P:E ratio: 5.9
Nutritional Info (per serving, including rice)

316 7g 62g 4g 0.5g
30 - Main
Bu f falo Chicken Meatballs
1 Preheat the oven to 350°F. Line a rimmed baking sheet with
parchment paper.
2 In a medium-sized bowl, combine the ground chicken, ¼ cup
buffalo wing sauce, egg whites, celery, salt, and pepper. The mix-
Cook Time: 15 minutes ture will be sticky. Form into 1-inch balls.
Servings: 2 3 Place the meatballs on the prepared baking sheet and bake for
15 minutes. Once the meatballs are done, remove from the oven
1 pound extra lean ground chicken or and place in a cute serving bowl.
turkey
4 Pour the extra buffalo sauce over the meatballs and stir gently
1⁄2 cup hot sauce of choice, such as Buffalo to coat.
wing sauce (I used Primal Kitchen
5 Store extras in an airtight container in the refrigerator for up to
brand), divided
5 days or freeze in a freezer-safe container for up to a month. To
2 large egg whites
reheat, place on a rimmed baking sheet in a 350 degree F oven
2 tablespoons finely chopped celery for 5 minutes, until warmed through.
1 teaspoon Redmond Real salt
1⁄2 teaspoon fresh ground black pepper
P:E ratio: 20.0

243 2g 54g 1g 0.3g
31 - Main
Juicy Ginger Chicken Breasts
1 Preheat oven to 400 degrees F. Season the chicken breasts on all sides
with salt and pepper. Place the breasts on a rimmed baking sheet and place
in the oven to cook for 22 minutes or until internal temperature reaches
Prep Time: 5 minutes 162 degrees F. Remove from oven and make sure the chicken temperature
Cook Time: 23 minutes increases to 165 degrees F as is rests. Slice into ¼ inch thick slices.
Servings: 2
2 While the chicken bakes, make the sauce. Heat the broth in a sauce pot
over medium high heat. Add the onions, garlic, ginger, lime juice, fish
4 (6 ounce) boneless skinless chicken
sauce, salt and stevia. Simmer for 15-30 minutes. Use a stick blender to
breasts
purée until smooth. Taste and add sweetness to your liking.
2 teaspoons Redmond Real Salt, divided
3 Remove sauce from heat and place each sliced chicken breast into a bowl
SAUCE:
and divide the sauce into each bowl.
½ cup beef broth or chicken broth
4 Store in an airtight container in the refrigerator for up to 4 days. To reheat,
(homemade or store-bought)
place in sauce pot over medium heat for about 3 minutes, until heated
1/4 cup diced onion
through.
2 cloves garlic, minced
4 tablespoons freshly grated ginger
2 tablespoons lime juice
1 teaspoon fish sauce (or 2 teaspoons if you
are like me!)
1 teaspoon Redmond Real Salt
1 teaspoon stevia glycerite (or a few drops
liquid stevia)
Cooking boneless skinless chicken

breast at a higher temperature makes
the best chicken as it seals the juices in
while it! Make sure to use a quick read
meat thermometer to get them perfectly
cooked.
P:E ratio: 5.1

539 11g 105g 7g 1g
32 - Main
Perfect Poached Chicken
1 Place the chicken, garlic, shallot, bay leaves, thyme, and the salt
to a medium pot. Cover with broth by an inch.
2 Heat the pot over medium heat and heat until the liquid comes
Prep Time: 5 minutes to a low simmer. This will take a few minutes. For the most
Cook Time: 20 minutes tender poached chicken, do not rush this step.
Servings: 4
3 Once the liquid is at a low simmer, turn the heat to low and cook
until the chicken is cooked through, 10 to 15 minutes. To check
4 (6 ounce) boneless skinless chicken breast
for doneness, an internal thermometer inserted into the thickest
3 garlic cloves, minced part of the chicken should read 165 degrees F.
1 shallot, peeled and quartered
4 Remove from heat and place the chicken onto a cutting board.
2 bay leaves Slice into ½ inch thick slices and serve. Store in an airtight con-
3 sprigs fresh thyme (or 1 teaspoon dried tainer in the refrigerator for up to 4 days. To reheat, place in
thyme) sauce pot over medium heat for about 3 minutes, until heated
1 1/2 teaspoons Redmond Real salt through.
5 cups chicken broth (homemade or store-
bought)
Poached chicken is ten-
der, soft, juicy, and flavor-
ful. Works great for leftover
chicken!
P:E ratio: 7.0

238 5g 48g 2g 0.1g
33 - Main
Orange Chicken over Egg Rice
1 Heat the oil in a large wok or cast-iron skillet over medium-high
heat. Pat the chicken dry with a paper towel. Season well on all
sides with the salt.
Cook Time: 15 minutes 2 Place the chicken in the wok and stir-fry on all sides until light
Servings: 4 golden brown, about 4 minutes. Remove the chicken from the
wok and set aside. Add the orange marmalade, coconut aminos,
1 teaspoon coconut oil or duck fat vinegar, ginger, and garlic to the wok and whisk to combine.
2 pounds boneless, skinless chicken Simmer until reduced and thickened, about 10 minutes.
breasts, cut into bite sized pieces
3 Return the chicken to the wok and simmer for 5 to 10 minutes,
½ teaspoon Redmond Real salt until the sauce is thickened, and the chicken is warmed through.
¾ cup orange marmalade (page 63) Garnish with scallions and serve over egg fried rice, if desired.
¹⁄3 cup wheat-free tamari sauce (soy sauce) 4 Store in an airtight container in the refrigerator for up to 4 days.
1 tablespoon coconut vinegar or apple cider To reheat, place in a lightly greased skillet over medium heat for
vinegar 5 minutes, stirring occasionally, or until heated through.
P:E ratio: 5.7
Scallions, sliced on the diagonal, for Nutritional Info (per serving)
garnish Calories Fat Protein Carbs Fiber
308 7g 61g 4g 0.3g
EGG FRIED RICE (see page 68) (omit if
egg free)
34 - Main
Porchet ta-Style Chicken Breasts
1 Preheat oven to 350 degrees F.
2 Pound chicken to ¼ inch thickness. Set aside.
Prep Time: 10 minutes 3 Place lemon juice, garlic, fennel, red pepper flakes, sage, parsley,
Cook Time: 20 minutes chives, rosemary and salt into a food processor and puree until
Servings: 4 you get a smooth paste. Rub paste all over the top of the chicken
breasts. Place a slice of ham onto the paste. Roll breasts up like
4 (6-ounce) chicken breasts, pounded ¼ a jelly roll to make log. Secure with tooth picks.
inch thick
4 Place the chicken on a rimmed baking sheet and place into the
2 tablespoon lemon juice oven and bake for 20 minutes or until the chicken is cooked
4 garlic cloves through and internal temperature of the chicken reaches
1 teaspoon dried sage 165 degrees F.
½ cup fresh parsley leaves 5 Store in an airtight container in the refrigerator for up to 4 days
¼ cup chopped fresh chives
or in the freezer for up to a month. To reheat, place the chicken
breasts on a baking sheet in a 350 degrees F oven for 5 minutes
1 teaspoon finely chopped fresh rosemary
or until heated through.
1 teaspoon ground fennel P:E ratio: 4.9
½ teaspoon crushed red pepper flakes
4 slices thin slices extra lean ham (I used 214 6g 39g 3g 1g
Applegate)
35 - Main
Turkey Sandwich
1 Place once slices of protein sparing bread on a plate. Top with

Prep Time: 5 minutes slices of turkey. Smear the mustard on another slice of bread and
top that with mustard side down onto the turkey. Best served
Servings: 1 fresh.
2 slices Protein Sparing Bread (page 67)

4 ounces thinly sliced turkey breast
2 tablespoons Dijon or yellow mustard
P:E ratio: 12.0

258 3g 48g 1g 0g
36 - Main
Tomato Basil Grilled Chicken
1 Preheat a grill to high heat.
2 Pat the chicken dry with paper towels and season on both sides
with the seasonings. Grill the chicken for 8 minutes, then flip
Prep Time: 8 minutes and grill for another 7-10 minutes, until the internal temperature
Cook Time: 17 minutes reaches 165 degrees F.
Servings: 4
3 Remove from the grill. Let the chicken rest for 10 minutes before
serving.
4 (6 ounce) boneless, skinless chicken
breasts 4 Meanwhile make the sauce. Place all the ingredients into a sauce
pot and heat over high heat until thickened a bit (this will be a
2 tablespoons dried basil
thin sauce, yet very flavorful). Taste and add additional salt or
1 teaspoon garlic powder stevia if needed. Serve chicken with sauce.
5 5. Store in an airtight container in the refrigerator for up to
1 teaspoon fresh ground black pepper 3 days. The chicken can be served cold or reheated in a casserole
TOMATO BASIL SAUCE: dish in a 350 degree F for 5 minutes or until warmed through.
2 cups beef broth (homemade or store-
bought)
½ cup tomato sauce
2 garlic cloves, minced
2 tablespoons chopped fresh basil (or
2 teaspoons dried basil leaves)
1/4 teaspoon Redmond Real Salt
Optional: Few drops liquid stevia (I used
1/2 teaspoon stevia glycerite)
P:E ratio: 5.3

193 4g 37g 4g 1g
37 - Main
Turkey Meatloaf with Dijon Sauce
1 Preheat the oven to 350 degrees F. Place a piece of parchment paper into a
9 by 5 inch meatloaf pan.
2 Place the ground turkey, diced mushrooms, onion, egg white, salt, Dijon,
and pepper into a large bowl. Use your hands to combine well. Place the
Prep Time: 15 minutes mixture into the prepared loaf pan.
Cook Time: 45 minutes 3 Place it in the oven to cook for 45 to 55 minutes or meatloaf is cooked
Servings: 4 through.
2 pounds 97% lean ground turkey 4 Meanwhile make the sauce. Place all the ingredients for the sauce into a
small sauce pot. Heat to medium high heat and simmer for 10 minutes or
1 cup diced button mushrooms
until the sauce has reduced and thickened. Taste and adjust seasoning to
¼ cup diced onion your liking.
1 large egg white 5 Remove meatloaf from oven and allow to rest for 15 minutes before slicing.
3 teaspoons Redmond Real salt Serve with sauce. Store extras in an airtight container in the refrigerator for
2 tablespoon Dijon mustard up to 3 days. Reheat in a baking dish in a preheated 350 degrees F oven for
½ teaspoon pepper a few minutes or until warmed through.
Dijon sauce:
½ cup chicken or beef broth (homemade
or store-bought)
4 tablespoons Dijon mustard
3 tablespoons lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme
P:E ratio: 7.0

330 6g 56g 3g 1g
38 - Main
Tuna Salad Sandwich
1 Drain the tuna and place into a small bowl. Add the mustard,
Prep Time: 5 minutes salt and pepper to desired taste. Place ½ the mixture onto one
slice of protein bread and top with another slice. Repeat with
Servings: 1 remaining tuna salad. Best served fresh.
1 (5 oz) can Tuna, drained (Wild Planet

brand preferred): CLICK HERE
2 tablespoons Dijon Mustard or yellow
mustard
Redmond Real salt and fresh ground
pepper, to taste
Fresh dill for garnish if desired
4 slices Protein Sparing Bread (see page 67)
P:E ratio: 16.0

323 2g 64g 2g 0g
39 - Main
Shrimp Fried “ Rice”
1 Place the egg whites into a medium-sized bowl. Add the broth,
tamari, ½ teaspoon salt, and ½ teaspoon pepper and whisk until
well combined.
2 Place the coconut oil in a large skillet over medium high heat. Add
Prep Time: 5 minutes the onions and garlic to the skillet and sauté until the onions are
Servings: 4 translucent, about 2 minutes. Season the shrimp on all sides with
rest of the salt and pepper and add to the skillet. Cook for 2 minutes
12 large egg whites
on each side.
2 tablespoons beef bone broth (homemade 3 Make the “rice”: Pour the egg mixture into the skillet and cook
or store-bought) until the mixture thickens and small curds form, while scraping the
bottom of the pan and whisking to keep large curds from forming.
1 teaspoon tamari soy sauce
(A whisk works well for this task.) This will take about 7 minutes.
1 ¼ teaspoon Redmond Real salt, divided
4 Place the “rice” on a platter. Garnish with crushed red pepper and
1 teaspoon fresh ground pepper
scallions, if desired, and serve.
1 teaspoon coconut oil
5 Store in an airtight container in the refrigerator for up to 3 days. To
¼ cup diced onions reheat, place the shrimp fried “rice” in a lightly greased sauté pan
1 clove garlic, minced over medium heat, stirring often, for 2 minutes or until warmed
1 pound large shrimp, peeled and deveined through.
For Garnish (optional):
1 teaspoon crushed red pepper P:E ratio: 6.8 203 3g 39g 3g 0.3g
Thinly sliced scallions
40 - Main
Basil Shrimp Ceviche
1 In a large bowl, place the lime juice, oil and garlic. Add the
Prep Time: 8 minutes plus 15 shrimp, salt, basil and onion. Stir well to combine. Cover and
minutes to chill refrigerate for 15 minutes before serving. (discard extra lime
Servings: 2 juice when serving)
3/4 cup lime juice 2 Store in airtight container in the fridge for up to 3 days.
1 tablespoon extra virgin olive oil

1/4 teaspoon garlic puree (1 clove)
1 pound small shrimp, peeled and
deveined
4 tablespoons chopped basil leaves
1/4 cup onion, diced
P:E ratio: 4.0

339 11g 56g 4g 1g
41 - Main
Tuna Melt Dutch Baby
1 Preheat oven to 425 degrees F (400 degrees F in convection

Prep Time: 5 minutes ovens). Grease an 8 inch cast iron skillet. In a blender, combine
Cook Time: 18 minutes the egg whites, broth, protein powder, baking powder, salt, and
Servings: 2 herbs if desired. Blend for about 1 minute or until foamy. Pour
the batter into the skillet.
6 large egg whites
2 Bake for about 18-20 minutes or until the pancake is puffed and
¾ cup beef broth (homemade or store-
golden brown.
bought)
3 Meanwhile drain the tuna and place into a small bowl. Add the
¼ cup unflavored egg white protein
powder
mustard, salt and pepper to desired taste.
1 tsp baking powder 4 Remove the pancake from the oven, spread on tuna salad and
garnish with dill. Cut into wedges and enjoy! Best served fresh.
1 tsp Redmond Real salt
1 (5 oz) can Tuna, drained (Wild Planet
brand preferred, click HERE.)
2 tablespoons Dijon Mustard or yellow
mustard
Fine grain sea salt and fresh ground
pepper, to taste
Fresh dill for garnish if desired
P:E ratio: 19.5

198 1g 39g 1g 0g
42 - Main
Salmon Ceviche
1 In a large bowl, place the lime juice, oil and garlic. Add the salm-
Prep Time: 6 minutes on, salt, cilantro and green onion. Stir well to combine.
Servings: 2 2 Cover and refrigerate for 15 minutes before serving. Store in

airtight container in the fridge for up to 3 days.
5 tablespoons lime juice 3 Discard extra marinade when eating.
1 tablespoon extra virgin olive oil
¼ teaspoon garlic puree
8 ounces salmon, cut into ½ inch pieces
2 tablespoons chopped cilantro leaves
1 green onion, sliced thin
P:E ratio: 3.1

156 6g 22g 2g 1g
43 - Main
Easy Baked Shrimp Scampi
1 Preheat oven to 350 degrees F. Place the oil, broth, lemon juice,
Prep Time: 5 minutes garlic, basil, and salt into a 6 by 3 casserole dish and stir to
Cook Time: 8 minutes combine.
Servings: 4
2 Add the shrimp and stir to coat the shrimp. Place in the oven
1 pound large shrimp, peeled and deveined and bake for 6-8 minutes or until the shrimp are cooked though
and no longer opaque.
2 tablespoons extra virgin olive oil
3 Store in an airtight container in the refrigerator for up to 4 days.
2 tablespoons fish or chicken broth
To reheat, place in a casserole dish in a preheated 350 degree F
(homemade or store bought)
oven for about 3 minutes, until heated through.
1 tablespoon lemon juice
2 tablespoon chopped fresh basil leaves,
plus more for garnish
P:E ratio: 2.8
197 9g 28g 1g 0.1g
44 - Main
Sorrento Fish
1 Place the oil in a cast iron skillet. Heat to medium-high. Add the
garlic to saute until fragrant, about 1 minute. Add the lemon juice,
broth, tomato sauce, capers and pepper. Saute another minute.
Prep Time: 7 minutes 2 While the sauce is simmering, rinse the fish and pat dry with paper
Cook Time: 22 minutes towel. Season with salt on all sides. Set heat to medium. Use a spatula
Servings: 4
to push the sauce to one side and place fish into the skillet. Spoon
sauce over fish.
1 tablespoon avocado oil
3 Cover the skillet and cook for 15 minutes, or until fish flakes easily
3 cloves garlic minced
with a fork. The timing will depend on how thick your fillets are.
1/4 cup lemon juice
Remove from heat and place on a serving platter. Garnish with sauce
¼ cup beef broth (homemade or store- and chopped parsley.
bought)
4 Store in an airtight container in the refrigerator for up to 4 days. To
1 tablespoon tomato sauce reheat, place in a skillet over medium heat for about 3 minutes, until
1 tablespoon chopped fresh parsley leaves, heated through.
plus more for garnish
2 tablespoons capers (rinsed and drained) Nutritional Info (per serving)
P:E ratio: 5.7 Calories Fat Protein Carbs Fiber
1/4 tsp fresh ground black pepper
219 5g 40g 3g 1g
4 (6 ounce) cod fillets
2 teaspoons Redmond Real Salt
As soon as you walk into Bucca di Beppo,
a fun Italian chain restaurant, the smell
of garlic and the classic tunes from Frank
Sinatra immediately hit your senses. One of
their classic entrees is Fish Sorrento which
is fish with lemon, garlic and capers. If you
miss your classic Italian restaurant, turn up
the Sinatra and get out the garlic!
45 - Main
Peel n Eat Ginger Lime Shrimp
1 Place an oven rack in the top position and preheat the broiler
Prep Time: 15 minutes to high.
Servings: 4 2 Arrange the shrimp in a single layer on a rimmed baking sheet.
3 Sprinkle with lime juice, ginger and salt.
4 Bake the shrimp for 5 minutes, or until opaque.
5 Place the pan with the shrimp in the middle of the table. Peel
2 pounds extra jumbo shrimp (with shells and eat the shrimp.
on), deveined and butterflied (see note)
6 Store extras in an airtight container in the fridge for up to 3 days.
2 tablespoons lime juice To reheat, place in a lightly greased skillet over medium heat and
1 teaspoon ground ginger sauté until warmed.
Leaving the shells on protects the
shrimp from drying out. To make
this dish even easier to prepare, you
can purchase extra jumbo shrimp
already butterflied and deveined at
your local seafood market.
P:E ratio: 11.7

269 4g 56g 1g 0.2g
46 - Main
Halibut with Ginger Sauce
1 Heat the broth in a sauce pot over medium high heat. Add the
Prep Time: 5 minutes onions, garlic, ginger, lime juice, fish sauce, salt and stevia. Sim-
Cook Time: 23 minutes mer for 15-30 minutes. Use a stick blender to purée until smooth.
Servings: 2 Taste and add sweetness to your liking. Add the halibut filets to
the sauce and cook for 7 minutes, or until fish flakes easily with
1 cup beef broth or chicken broth
a fork and is no longer opaque inside. The timing will depend
(homemade or store-bought)
on how thick your fillets are. Remove from heat and place each
1/4 cup diced onion filet into a bowl and divide the sauce into each bowl.
2 cloves garlic, minced 2 Store in an airtight container in the refrigerator for up to 4 days.
2 tablespoons freshly grated ginger To reheat, place in sauce pot over medium heat for about 3 min-
1 tablespoons lime juice utes, until heated through.
1 teaspoon fish sauce (or 2 teaspoons if you
are like me!)
P:E ratio: 4.9
1 teaspoon stevia glycerite (or a few drops
liquid stevia) Nutritional Info (per serving)
4 (4 ounce) halibut filets (or other fish) Calories Fat Protein Carbs Fiber
292 6g 49g 5g 1g
47 - Main
Grilled Crab Legs
1 Heat grill to medium-high.

2 Place the crab legs on hot grill.
Servings: 4 3 Cover and cook about 5 minutes, flip and cook another 5 min-
utes, or until the meat in the center is heated through.
4 lbs frozen king crab legs, thawed and 4 Use a sharp paring knife (and a mitt or glove to handle) and cut
rinsed (click HERE to find and use slits along the side so it’s easy to pull the meat out. Place onto
code MARIA10 for 10% off)
serving plates and enjoy.
Can be served chilled.

440 7g 88g 0g 0g
48 - Main
Baked Garlic and Herb
Lobster Tails
1 Preheat oven to broil. Use a sharp kitchen scissors to cut the
Prep Time: 5 minutes lobster shell lengthwise. Use your hands to pull the shells apart
Cook Time: 5 minutes a little to expose the meat.
Servings: 4
2 Place lobster on a rimmed baking sheet. In a small bowl stir to-
4 (2 pound) lobster tails (click HERE to gether the lemon juice, garlic, salt, paprika, thyme, and parsley.
find and use code MARIA10 for 10% Brush evenly on each lobster tail.
off) 3 Place in oven and broil for 5-7 minutes or until lobster meat is
2 tablespoons lemon juice cooked through and no longer opaque. Serve warm.
3 garlic cloves minced 4 Store extras in airtight container in the fridge for up to 4 days.
3/4 teaspoon Redmond Real salt Reheat in a broiler oven for 2 minutes or until heated through.
1/2 teaspoon smoked paprika

1/2 teaspoon dried thyme
1/2 teaspoon dried parsley
P:E ratio: 13.0

415 5g 86g 2g 0.4g
49 - Main
Taco Shrimp Kabobs
1 Lightly spray grill grates with avocado oil spray. Preheat grill to
Prep Time: 15 minutes medium-high heat. Place 4 wooden skewers in water for 10 min-
Cook Time: 7 minutes utes. Place the spices in a small bowl and stir well to combine.
Servings: 1
2 Liberally sprinkle shrimp with spice mixture. Thread 4 shrimp
16 jumbo shrimp, peeled and deveined onto each skewer. Grill for 3-4 minutes per side or until shrimp
(about 8 ounces) is pink and cooked through. Remove from grill and serve.
½ teaspoon chili powder 3 Store extras in airtight container in the fridge for up to 4 days.
Reheat in a broiler oven for 2 minutes or until heated through.
½ teaspoon smoked paprika
Can be served chilled.
½ teaspoon ground cumin
½ teaspoon Redmond Real salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
Avocado spray, for grill
P:E ratio: 11.2

276 4g 56g 2g 1g
50 - Main
Broiled Scallops
1 Place an oven rack 6 inches below the heating element (usually

Prep Time: 4 minutes this means the second rack from the very top of the oven). Turn
Cook Time: 4 minutes broiler to high (500 degrees F).
Servings: 1
2 Rinse scallops and pat completely dry. Place the scallops on a
rimmed baking sheet. Spray the scallops with avocado oil and
season well with salt and pepper.
12 medium scallops
3 Place in the oven on the rack 6 inches below the heat and broil
Avocado oil spray
for 6-10 minutes or until the scallops are cooked through (timing
1 teaspoon Redmond Real salt (I used will depend on how large your scallops are).
Redmond garlic salt)
4 Best served fresh.
3/4 teaspoon fresh ground pepper
NOTE: If your broiler
doesn’t heat evenly, you will
want to rotate your bak-
ing sheet ½ way through
broiling.
P:E ratio: 3.4

240 5g 40g 7g 0.4g
51 - Main
Mediterranean Grilled Swordfish
1 In a food processor, blend the garlic, lemon juice, broth, spices, salt and
pepper until well-combined and you have a thick and smooth marinade.
2 Place the fillets in casserole dish and apply the marinade generously on
Prep Time: 5 minutes both sides and set aside for 15 minutes or so while you heat the grill.
Servings: 2 3 Preheat grill to high heat. Lightly grease the grill grate.
4 Remove the fillets from the marinade and place the fillets away from the
heat source on the grill and cook for 6 minutes, flip and cook another
6 cloves garlic 6 minutes or until the fish is flaky and no longer opaque. Remove from
1/3 cup fish broth or beef broth grill and serve warm.
(homemade or store-bought) 5 Store extras in an air tight container in the fridge for up to 4 days.
2 tablespoons lemon juice To reheat place on a rimmed baking sheet in a 300 degree F oven for
5 minutes or until heated through.
1 teaspoon ground coriander
3/4 teaspoon ground cumin
1 teaspoon paprika
1/2 tsp freshly ground black pepper
2 (8 ounce) swordfish fillets
Easy grilled swordfish rec-
ipe that utilizes a delicious
Mediterranean marinade with
cumin, fresh garlic cloves and
more. But you don’t even need to
leave it in the marinade too long!
Just a few minutes while your grill
is heating!
P:E ratio: 3.6

364 12g 58g 5g 1g
52 - Main
Grilled Flank Steak Chimichurri
1 Place two layers of plastic wrap on a large surface and place the flank
steak on it. Cover the steak with additional plastic wrap. Using a mallet,
pound the flank steak until it is ¼ inch thick. You may want to flip the
meat to pound everything evenly.
Prep Time: 15 minutes 2 Mix the marinade ingredients together in a large, deep bowl. Place the
Cook Time: 8 minutes flattened flank steak in the bowl, turning it to coat, and let marinate for
Servings: 6 2 hours or overnight in the fridge.
3 About 45 minutes before you’re ready to cook the flank steak, remove
1½ pounds flank steak
it from the marinade, season it with the salt and pepper, and allow it to
FOR THE MARINADE
come to room temperature.
¼ cup lime juice
4 Preheat a grill to medium-high heat. Brush the grill rack with oil. Grill
2 cloves garlic, minced the steaks to desired doneness, 3 to 4 minutes per side for medium-rare,
2 tablespoons Redmond Real salt turning the steaks a quarter turn after 1½ minutes to form crisscross
1 tablespoon fresh ground black pepper grill marks, if desired.
1 teaspoon ground dried oregano 5 Transfer the steaks to a cutting board and let rest for 5 to 8 minutes.
1 teaspoon ground dried thyme
Thinly slice the steaks across the grain. Transfer to a platter and serve
with the chimichurri sauce if desired and lime wedges to add a little
Melted lard or tallow, for greasing the grill
acidity and balance the flavors.
OPTIONAL SERVING:
¾ cup Chimichurri Sauce (page 62) , for
serving
4 lime wedges, for serving
P:E ratio: 2.1

202 10g 25g 3g 1g
53 - Main
BBQ Meatloaf
1 Preheat the oven to 350 degrees F. Place a piece of parchment paper
into a 9 by 5 inch meatloaf pan.
2 Place the ground beef, diced mushrooms, onion, egg white, salt, mus-
tard, pepper and liquid smoke if using into a large bowl. Use your
Prep Time: 15 minutes hands to combine well. Place the mixture into the prepared loaf pan.
Servings: 6 3 Place it in the oven to cook for 45 to 55 minutes or meatloaf is cooked
through.
2 pounds 95% lean ground beef 4 Meanwhile make the sauce. Place all the ingredients for the sauce
1 cup diced button mushrooms into a small sauce pot. Heat to medium high heat and simmer for
¼ cup diced onion 10 minutes or until the sauce has reduced and thickened. Taste and
adjust seasoning and sweetness to your liking.
1 large egg white
5 Remove meatloaf from oven and allow to rest for 15 minutes before
slicing. Serve with sauce.
2 tablespoon yellow mustard
6 Store extras in an airtight container in the refrigerator for up to
½ teaspoon pepper
3 days. Reheat in a baking dish in a preheated 350 degrees F oven for
1 teaspoon liquid smoke (optional) a few minutes or until warmed through.
BBQ Sauce:
¼ cup chicken or beef broth (homemade
or store-bought)
4 tablespoons tomato sauce (or Primal
Kitchen Ketchup)
2 tablespoons apple cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon liquid smoke (optional)
Few drops liquid stevia glycerite
P:E ratio: 3.7

280 10g 43g 2g 0.4g
54 - Main
Saucy Meatballs
2 Combine the ground beef, onion, garlic, salt, mustard, thyme, and egg
white in a large bowl.
Prep Time: 10 minutes 3 Work everything together with your hands.
Servings: 8 4 Shape the meat mixture into 1¼-inch balls and place on a rimmed baking
sheet. Bake for 15 minutes or until cooked through.
Meatballs: 5 Meanwhile, make the sauce. Place all the ingredients for the sauce into a
2 pounds 95% lean ground beef small sauce pot. Heat to medium high heat and simmer for 10 minutes
or until the sauce has reduced and thickened. Taste and adjust seasoning
¼ cup chopped onions
and sweetness to your liking.
1 clove garlic, minced
6 Remove meatballs from oven and serve with sauce.
7 Store extras in an airtight container in the refrigerator for up to 3 days.
1 tablespoon yellow mustard
Reheat in a baking dish in a preheated 350 degrees F oven for a few
1 teaspoon dried thyme leaves minutes or until warmed through.
1 egg white
Sauce:
¼ cup chicken or beef broth (homemade
or store-bought)
4 tablespoons tomato sauce (or Primal
Kitchen Ketchup)
2 tablespoons apple cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon liquid smoke (optional)
These meatballs are so delicious! I
like to make extra to have for easy meals!
P:E ratio: 4.1

208 7g 32g 1g 0.2g
55 - Main
Kung Pao Meatballs

2 Place the ingredients for the meatballs in a large bowl. Using
Servings: 6 your hands, mix together until well combined. Shape into
1½-inch meatballs and place on a rimmed baking sheet.
Meatballs: 3 Bake the meatballs for 20 minutes or until browned. Serve over
2 pounds 95% lean ground beef fried “rice” if desired.
2 large egg whites 4 Store in an airtight container in the refrigerator for up to 4 days
or in the freezer for up to a month. To reheat, place the meatballs
¾ cup finely chopped button mushrooms
in a baking dish in a preheated 350 degrees F oven for 5 minutes
¼ cup finely chopped scallions
or until warmed through.
2 teaspoons peeled and grated fresh ginger
1½ teaspoons wheat-free tamari (soy sauce)
1 teaspoon crushed red pepper
Optional Serving:
Egg Fried “Rice” (page 68)
P:E ratio: 4.0

316 10g 51g 3g 0.4g
56 - Main
Filet mignon with Tru f fle Mustard
1 Once the grill is hot, place the steaks on the grill on the hottest
Prep Time: 5 minutes part of the grill. Close the cover and grill for 5 minutes, flip
Cook Time: 10 minutes the steaks, close the grill and cook another 5 minutes or until
Servings: 4 the steaks are done to your liking. (Timing will depend on the
thickness of your steaks).
4 (6 ounce) filet mignon steaks (click
HERE to find) 2 Remove steaks from grill and allow to rest for 10 minutes before
serving. Serve with truffle mustard if desired.
1 ½ teaspoons Redmond Real Salt
3 Best served fresh.
1 teaspoon fresh ground black pepper
TRUFFLE MUSTARD: P:E ratio: 3.2
¼ cup yellow mustard Nutritional Info (per serving)
1 slice black truffle (click here to find) Calories Fat Protein Carbs Fiber
253 11g 35g 1g 1g
1/8 teaspoon truffle salt (click here to find)
Note: this is with standard fillet mignon. Using P:E ratio: 5.6
Piedmontese Fillet is shown in lower nutritional info. Nutritional Info (per serving) using Piedmontes
CLICK HERE to get Piedmontese beef. 220 7g 39g 1g 1g
57 - Main
Sweet ‘n’ Sour Pork Chops
1 1. Preheat a large cast-iron skillet over medium-high heat; once hot, place
the lard in the pan. While the pan is heating, prepare the chops: pat the
pork chops dry and season both sides liberally with salt and pepper.
2 When the lard is hot, place the chops in the skillet and sear for about
Prep Time: 5 minutes 3½ minutes, then flip them over and sear the other side until the chops are
Cook Time: 17 minutes cooked through, about 3½ more minutes (the cooking time will depend
Servings: 2 on the thickness of the chops). Do not overcrowd the pan; if necessary,
cook the chops in batches.
1 teaspoon lard or coconut oil
3 Remove chops from the pan and set aside to rest.
4 (5-ounce) bone-in pork chops, about
¾ inch thick, visible fat removed 4 While the chops rest, make the sauce. Add the broth, Swerve Confec-
tioners, tomato sauce, coconut aminos, vinegar, ginger, and garlic to the
wok and whisk to combine. Simmer until reduced and thickened, about
½ teaspoon fresh ground black pepper 10 minutes.
½ cup chicken bone broth (homemade 5 Serve the chops with the sauce. Garnish with scallions, if desired.
or store-bought)
6 6. Store in an airtight container in the refrigerator for up to 4 days. To
¹⁄3 cup Swerve Confectioners (or
reheat, place in a lightly greased skillet over medium heat for 5 minutes,
equivalent)
stirring occasionally, or until heated through.
¼ cup tomato sauce
¹⁄3 cup wheat-free tamari sauce (soy
sauce)
1 tablespoon coconut vinegar or apple cider
vinegar
Scallions, sliced on the diagonal, for
garnish
P:E ratio: 2.3

406 18g 54g 6g 0.4g
58 - Main
Garlic T hyme Pork Loin
1 Preheat the oven to 350 degrees F. Lightly grease a baking dish large
enough to fit both tenderloins.
2 Place the tenderloins in the baking dish, then cut 8 small slits into the
Prep Time: 5 minutes top of each loin, just deep enough to fit half a clove of garlic. Push the
garlic into the slits.
Servings: 6
3 Season the loin on all sides with thyme, salt, pepper. Add the vinegar
2 (2-pound) pork tenderloins into the baking dish.
8 cloves garlic, sliced in half lengthwise 4 Bake for 40 minutes or until the pork is cooked through and no longer
1 tablespoon fresh thyme, chopped fine pink inside. (A meat thermometer should read 140 degrees F when in-
serted into the middle of one of the tenderloins.)
1 ½ teaspoons Redmond Real salt
5 Place the pork on a cutting board to rest for 10 minutes before slicing.
1 teaspoon fresh ground black pepper
Cut into ½-inch slices and pour the sauce from the pan over the pork.
4 tablespoons apple cider vinegar Store in an airtight container in the refrigerator for up to 4 days. To re-
heat, place the pork in a baking dish in a preheated 350 degrees F oven
for 4 minutes or until warmed through.
P:E ratio: 3.5

423 16g 62g 2g 0.3g
59 - Main
Pork Chops with Tru f fle Mustard
1 Preheat a grill to medium-high heat. While the grill is heating,

Prep Time: 5 minutes prepare the chops: pat the pork chops dry and season both sides
Cook Time: 7 minutes liberally with salt and pepper.
Servings: 2
2 When the grill is hot, place the chops on the grill and cook for
4 (5-ounce) boneless pork chops, about ¾ about 3½ minutes, then flip them over and cook the other side
inch thick, visible fat removed until the chops are cooked through, about 3½ more minutes (the
cooking time will depend on the thickness of the chops). Cook
until internal temperature reads 145 degrees F.
½ teaspoon fresh ground black pepper
3 Remove chops from the grill and set aside to rest.
1 batch Truffle Mustard (page 65)
4 Serve the chops with the truffle mustard.
To reheat, place in a lightly greased skillet over medium heat for
5 minutes, stirring occasionally, or until heated through.

317 15g 42g 1g 0.1g
60 - Main
Condiments
Protein Sparing Chimichurri
1 Place the garlic cloves from the head into a food processor. Add
Prep Time: 5 minutes the rest of the ingredients and puree until smooth. Transfer to
a serving bowl.
Servings: 2 cups
(2 tablespoons/serving) 2 Cover and let stand at room temperature for up to an hour to
allow the flavors to meld. Store in an airtight container in the
refrigerator for up to 2 weeks.
3 cloves raw garlic, peeled
1 packed cup fresh flat-leaf parsley
3/4 cup apple cider vinegar
¼ packed cup fresh cilantro
¾ teaspoon red pepper flakes
½ teaspoon ground cumin
This protein sparing adap-
tation of the popular herb-in-
fused, garlicky sauce from
Argentina is great to serve not
only with steak but also with
chicken, fish, or seafood.
P:E ratio: 0.7

2 0.02g 0.2g 0.5g 0.2g
62 - Condiments
Orange Marmalade
1 Place 1 cup of cool water to a boil in a sauce pot. Sift the gelatin
Prep Time: 2 minutes over the water and allow it to soften for a few minutes. Bring
Cook Time: 3 minutes the water to a boil over high heat. Once boiling, remove from
Servings: 1 1/2 cups (2 tbs/serving) the heat.
2 teaspoons grass-fed powdered gelatin 2 Add the sweetener (adding more or less to desired sweetness) and
stir to combine.
⅓ cup Swerve confectioners or equivalent
3 Add the extract, citric acid, and Everly, if using, and stir to com-
bine. Let sit on the counter to cool for at least 2 hours before
⅛ teaspoon citric acid (for natural using. Store in the fridge for up to 5 days.
preservation and sour taste, OMIT if
using Everly) P:E ratio: Infinite
1 teaspoon Everly Drink Mix (peach
mango) for flavor and color: http:// Nutritional Info (per serving)
bit.ly/2u04dua (use code Maria10 for Calories Fat Protein Carbs Fiber
10% off) 1 0g 0.3g 0g 0g
I enjoy this marmalade on slices of my Protein Sparing bread
and in my Orange Chicken recipe. You can also use this recipe to
make other fruit-flavored marmalades. Simply swap out the or-
ange extract and Everly with another fruit flavor of your choice!
63 - Condiments
Spicy BBQ Vinegar Sauce
1 Combine all the ingredients in a nonreactive mixing bowl, mix-

Prep Time: 2 minutes ing until the natural sweetener and salt dissolve. Taste for sea-
Servings: 2 1/2 cups soning, adding sweetness and cayenne as desired. Transfer to a
(2 tablespoons/serving) clean, sterile jar and refrigerate.
2 Store in an airtight container in the fridge for several months.
2 cups apple cider vinegar
3 tablespoons tomato sauce
2 tablespoons smoked paprika
2 tablespoons brown Swerve (or a few
drops stevia glycerite) This spicy vinegar sauce taste great with BBQ chicken,
4 teaspoons Redmond Real salt (or smoked a juicy steak or pork chops!
salt preferred)
1 tablespoon hot sauce (such as Franks)
1 to 2 teaspoons cayenne (depending on P:E ratio: 0.1
how hot you prefer)
1 teaspoon fresh ground pepper
OPTIONAL: if you do not use smoked 3 0.1g 0.1g 1g 0.3g
salt add 1/8 teaspoon liquid smoke
64 - Condiments
Tru f fle Mustard
1 Place the mustard, minced truffle and salt and stir well to com-
Prep Time: 5 minutes bine. Use on steaks, burgers and chicken for a delicious flavor
Servings: 2 (2 tbs/serving) bomb!
2 Store in an airtight container in the fridge for up to 7 days.
¼ cup Dijon or yellow mustard
1/4 teaspoon minced black truffle (click
here to find)
1/8 teaspoon Redmond Real salt P:E ratio: 0.3
30 2g 1g 2g 0.1g
65 - Condiments
Sides
Protein Sparing Bread
1 Preheat the oven to 325 degrees F. Grease a 9 by 5-inch loaf pan.

2 Using a stand mixer with the whisk attachment (or a mixing
Servings: 7 (2 slices per serving) bowl and electric hand-held beaters), whip the egg whites until
very stiff and the peaks hold their shape, about 10 minutes. (To
12 large egg whites test whether the whites are ready, turn the whisk upside down;
if the peaks fold down on themselves, keep whipping.) Using a
1 cup unflavored egg white protein powder
rubber spatula, slowly fold in the protein powder.
(click HERE)
3 Fill the prepared pan with the “dough.” Bake for 40 to 45 min-
utes, until golden brown. Let completely cool before cutting
or the bread will fall. Cut into 14 slices. Store in an airtight
container in the fridge for up to 6 days or in the freezer for up
This recipe produces a light, fluffy to 1 month.
bread with a texture that’s often com-
pared to that of Wonder Bread. If you
don’t whip the whites until very stiff,
you will end up something that’s more
like an eggy soufflé than bread. How-
ever, meringues and humidity do not
mix. If your kitchen is very humid,
you will not end up with airy bread.
Please do not use egg whites in a car-
ton, either; if you do, you won’t end
up with airy bread. It’s best to use real
eggs and separate the yolks from the
whites.
Busy family tip: I often keep keto

bread in my fridge or freezer for easy
additions to meals.
P:E ratio: 14.0

79 0.1g 17g 1g 0g
67 - Sides
Fried “ Rice”
1 Place the egg whites, broth tamari sauce, onions and garlic, in a
bowl and whisk until well combined.
Prep Time: 5 minutes 2 Make the “rice”: Pour the egg mixture into the skillet and cook
Servings: 4 servings until the mixture thickens and small curds form, while scraping
the bottom of the pan and whisking to keep large curds from
12 large egg whites
forming. (A whisk works well for this task.) This will take about
7 minutes.
2 tablespoons beef bone broth (homemade
or store-bought) 3 NOTE: If extra liquid is extracted, soak up with a paper towel
before serving.
2 teaspoons organic tamari soy sauce
4 Place the “rice” on a platter. Garnish with crushed red pepper
¼ cup diced onions
and scallions, if desired, and serve.
For Garnish (optional):
To reheat, place the fried “rice” in a lightly greased sauté pan
1 teaspoon crushed red pepper over medium heat, stirring often, for 2 minutes or until warmed
Thinly sliced scallions through.

59 0.3g 11g 2g 0.2g
68 - Sides
Salmon Jerky
1 Slice the salmon in 1/4 inch thick slices length-wise that are
Prep Time: 5 minutes 4 inches long. Combine the marinade ingredients in a large shal-
Cook Time: 3 hours low bowl.
Servings: 8 servings
2 Submerge the strips in the marinade, cover, and marinate in the
1 1/4 pound side of salmon, skin and pin fridge for at least 2 hours or overnight. Remove the salmon from
bones removed the marinade and sprinkle with additional salt.
MARINADE: 3 Place salmon on baking sheets or dehydrator trays and place in
a 145 degree F oven or dehydrator for 3 hours or until salmon is
½ cup wheat-free tamari (soy sauce)
dry yet still chewy.
2 teaspoons lime juice
4 Store extras in air tight container in the fridge for up to 2 weeks.
1 tablespoon grated fresh ginger
Can be frozen for up to a month.
1 teaspoon finely chopped garlic
1 teaspoon Redmond Real salt, plus more
for seasoning
P:E ratio: 2.5

28 1g 5g 1g 0g
69 - Sides
T hanksgiving Stu f fing

2 Place the bacon fat in a large cast iron skillet over medium heat.
Servings: 12 Add the onion, celery and mushrooms. Sauté until tender and
translucent. Add the extra lean ground turkey and saute while
1 tablespoon bacon fat breaking up pieces until turkey is cooked through and no longer
pink, about 4 minutes. Cut up the Protein Sparing bread into
¼ cup onion, chopped
small 1 centimeter cubes.
8 oz mushrooms, sliced
3 Place the keto bread cubes in the pan with the sausage mixture.
2 stalks celery, chopped Add the broth and mix well (you can add more if desired). Sea-
1 pound 97% lean ground turkey son to taste with salt and pepper. Stir in the egg whites.
1 tsp dried sage 4 Bake, covered, in a greased 1½ to 2 quart casserole for
1 tsp poultry seasoning 35-40 minutes. Uncover and bake for 5-10 more minutes until
1 cup chicken bone broth (I used Kettle & golden brown on the top. Store extras in air tight container in
Fire Mushroom Chicken Broth) the fridge for up to 5 days. Can be frozen for up to a month.
1 tsp Redmond Real salt
½ tsp fresh ground black pepper P:E ratio: 5.3 Calories Fat Protein Carbs Fiber
4 egg whites, beaten 106 2g 19g 2g 0.4g
1 batch of Protein Sparing Bread (page 67)
70 - Sides
Meatball Soup
2 Make the meatballs: Combine the ground beef, onions, garlic, broth,
thyme, egg whites, salt and fish sauce if using, in a large bowl. Com-
Prep Time: 8 minutes bine everything together with your hands.
Servings: 8 3 Shape the meat mixture into 1¼-inch balls and place on a rimmed
baking sheet. Bake for 15 minutes or until cooked through.
Meatballs: 4 Meanwhile, make the soup: Place the broth in a Dutch oven over me-
2 pounds extra lean ground beef dium-high heat. Add the onions and thyme and boil for 10 minutes
¼ cup chopped onions
or until the onions are very soft. Taste and add salt, if desired. Ladle
the onion broth into bowls and add the meatballs. Garnish with fresh
thyme and freshly ground pepper.
2 tablespoons beef bone broth, homemade
5 Store in an airtight container in the refrigerator for up to 5 days or
or store-bought
freeze in a freezer-safe container for up to a month. To reheat, place
1 1/2 teaspoons dried thyme leaves the soup in a saucepan over medium heat for a few minutes, until
2 egg whites warmed through.
OPTIONAL: 1 teaspoon fish sauce
Soup:
4 cups beef bone broth, homemade or
store-bought
¼ cup diced onion
1 teaspoon dried thyme leaves
Redmond Real salt
Note: Adding a little water or other

liquid to the meatball mixture creates
a moist cooked meatball. Here I’ve
used a couple tablespoons of broth to
add both moisture and flavor. Baking
the meatballs in a very hot oven re-
sults in meatballs that are crispy on
the outside and tender inside.
P:E ratio: 3.9

218 8g 34g 1g 0.3g
71 - Sides
Egg Salad Sandwiches
1 Preheat the oven to 375 degrees F. Grease a cookie sheet.
2 Make the puffs: In a large bowl, whip the egg whites until very stiff.
Then add the protein powder.
3 Place 12 4-inch balls of dough on the greased cookie sheet. Bake
Prep Time: 15 minutes for 10 minutes, then turn the oven off (but keep the oven door shut)
Servings: 3 servings (4/serving) and leave the puffs in the oven for another 5 minutes, or until cool.
4 Make the egg salad: Place the eggs in a saucepan and cover with cold
FOR THE BUNS: water. Bring the water to a boil, cover, and remove from the heat. Let
3 large egg whites
the eggs stand in the hot water for 10 to 12 minutes. Remove from
the hot water, cool in ice water or under cold running water, then peel
2 tablespoons unflavored egg white protein
and remove the yolks. Chop the egg whites into small pieces.
FOR THE EGG SALAD:
5 In a large bowl, place only 2 egg yolks and save the rest, the chopped
8 large eggs whites (you will only use 2 egg whites, mustard, dill, salt and pepper. Mash well with a fork or
yolks after boiled) wooden spoon. Taste and adjust seasoning to your liking.
¼ cup yellow or Dijon mustard
6 Assemble the sandwiches: Split the mini puffs and place about a ta-
1 tablespoon chopped fresh dill or 1 blespoon of egg salad into each puff. Store in an airtight container
teaspoon dried dill weed in the refrigerator for up to 5 days.
¼ teaspoon fresh ground black pepper Nutritional Info (per serving)
136 5g 19g 2g 0.1g
72 - Sides
Basil Tortilla
1 Place the ground chicken, raw egg whites, herbs, and salt in a
Prep Time: 4 minutes blender and combine until very smooth, without lumps.
Servings: 4 servings 2 Heat an 8-inch crepe pan or nonstick pan over medium-low
heat, and spray with avocado oil spray. When the pan is hot,
¼ pound 98% lean ground chicken pour 1/4th of the mixture into the pan and tilt the pan to spread
using a spatula into a very large, thin wrap. Let the mixture set
4 large egg whites
for 3 to 4 minutes, until cooked through. (Do not flip the wrap.)
2 tablespoons chopped fresh basil (or other Slide the wrap onto a plate to cool. Repeat with the remaining
herb) mixture until you have 4 wraps. Use to make sandwich wraps.
This recipe also works
great made in a mini waffle
maker!
P:E ratio: 9.2

57 1g 11g 0.2g 0g
73 - Sides
Sweet Treats
Strawberry Pavlova
1 Preheat oven to 275°F. Lightly spray a 7 inch pie plate with

Prep Time: 10 minutes coconut oil spray.
Servings: 2 2 In a small bowl, use a hand mixer to beat the egg whites and
cream of tartar with a hand mixer until soft peaks form. With
3 large egg whites the mixer on low, slowly sprinkle in the sweetener until com-
pletely incorporated.
¼ teaspoon cream of tartar
3 Add the extract and continue to beat until stiff peaks form.
¾ cup Swerve confectioners’- style
sweetener or equivalent amount of 4 Spoon the mixture into the greased pie plate, then smooth the
powdered sweetener mixture across the bottom, up the sides, and onto the rim of the
1 teaspoon strawberry extract pie plate to form a shell. Cook for 1 hour, then turn off the oven
and let the crust stand in the oven for another 20 minutes.
Pavlovas are a delicate 5 Store in an airtight container in the refrigerator for up to 3 days.
meringue-type dessert that isn’t
overly sweet. Please note that P:E ratio: 4.5
meringues and humidity do
not mix. If your kitchen is very
humid, you will not end up with
a crispy outside.
27 0.1g 5g 1g 0g
75 - Sweet Treats
Fudgesicles
Prep Time: 5 minutes, plus over- smooth. Taste and adjust sweetness to your liking. Pour into
night to freeze popsicle molds and place into the freezer until set.
Servings: 8
2 Store in the freezer for up to 1 month.
10 hard boiled eggs whites
1 cup unsweetened almond milk (or
sweetener)
2 ½ tablespoons unsweetened cocoa
powder
2 teaspoons vanilla
1/2 teaspoon ground cinnamon P:E ratio: 3.1
⅛ teaspoon Redmond Real Salt (use code
Maria15 for 15% off)
32 1g 5g 1g 0.4g
76 - Sweet Treats
Orange Creamsicle Popsicles
Prep Time: 5 minutes, plus over- smooth. Taste and adjust sweetness to your liking.
night to freeze
Servings: 8 2 Place the pudding into popsicle molds and freeze overnight.

sweetener)
Few drops orange stevia
P:E ratio: 7.1

25 0.4g 5g 0.4g 0.1g
77 - Sweet Treats
Electrolyte Gummies
1 Place the water into a medium bowl.

2 Whisk in the gelatin to soften. Whisk in the LMNT.
Servings: 1 3 Heat in a microwave or over a stovetop until it comes to a gentle
boil.
½ cup water 4 Use a turkey baster to fill the gummy tray.
1½ tablespoons Further Foods Gelatin 5 Set in the fridge to set, about 2 hours. The longer they sit in the
1 packet LMNT electrolytes (flavor of your fridge, the chewier they will be.
choice)
6 Store in the fridge for up to 6 days.
P:E ratio: 2.5

48 0g 8g 2g 0g
78 - Sweet Treats
Electrolyte Ice Pops
1 Mix LMNT and water well.

Prep Time: 5 minutes, plus over-
2 Pour into popcicle molds leaving room for expansion (I used
night to chill
Servings: 4 THESE molds).
3 Place in freezer to freeze overnight.
2 packets LMNT electrolytes (flavor of
your choice)
1 pint water (16 ounces)
P:E ratio: 0
5 0g 0g 1g 0g
79 - Sweet Treats
Creamy Strawberry Ice Pops
1 Place all the ingredients into a blender and purée until very very
Prep Time: 5 minutes, plus over- smooth. Taste and adjust sweetness to your liking.
night to chill
Servings: 8 2 Place the pudding into popsicle molds and freeze overnight.

sweetener)
2 teaspoons strawberry extract
Few drops strawberry stevia
P:E ratio: 7.1

25 0.4g 5g 0.4g 0.1g
80 - Sweet Treats
Chocolate Meringue Cookies
1 Preheat oven to 225 degrees F. Line a baking sheet with parch-

Prep Time: 10 minutes ment.
Servings: 8 2 In a small bowl, use a hand mixer to beat the egg whites and
cream of tartar with a hand mixer until soft peaks form. With
the mixer on low, slowly sprinkle in the sweetener until com-
3 small egg whites
pletely incorporated. Add the cocoa powder and continue to beat
¼ teaspoon cream of tartar until stiff peaks form.
1/4 cup Swerve confectioners’- style 3 Spoon the mixture into a piping bag and form 1 inch meringue
sweetener or equivalent amount of cookies on the parchment that are about 1/4 inch apart from
powdered sweetener
each other.
2 tablespoons unsweetened cocoa powder
5 Place in oven and cook for 1 hour, then turn off the oven and let
the cookies stand in the oven for another 20 minutes.
Please note that me-
ringues and humidity do not
mix. If your kitchen is very
humid, you will not end up
with a crispy outside.
P:E ratio: 2.0

12 0.3g 2g 1g 0.3g
81 - Sweet Treats
Angel Food Cake
1 Preheat oven to 350 degrees F (175 degrees C). Sift protein pow-
Prep Time: 10 minutes der and confectioners Swerve together and set aside.
Servings: 12 2 In a large clean bowl, whip egg whites with a pinch of salt until
foamy (save the yolks for “healthified” creme brule, “healthified”
12 egg whites coconut custard, OR “healthified” ice cream). Add cream of
tartar and continue to beat until very stiff (you will be able to
2 tsp cream of tartar
put bowl upside down and the whites won’t fall out). Add your
1 pinch Redmond Real salt favorite extract flavor.
1 cup unflavored egg white protein powder 3 Gently fold in protein mixture.
1 cup Swerve confectioners’ sweetener (or
4 Pour into a greased 10 inch tube pan. Bake at 350 degrees F
powdered erythritol)
(175 degrees C) for 45 minutes. Remove from oven and allow to
2 tsp strawberry extract (or other extract) cool for 30 minutes before slicing.

47 0.1g 10g 1g 0g
82 - Sweet Treats
Chocolate Angel Food Cupcakes
1 Preheat oven to 350 degrees F (175 degrees C). Sift protein pow-
Prep Time: 10 minutes der and confectioners Swerve (and cocoa powder if using) to-
Cook Time: 20 minutes gether and set aside.
Servings: 12
2 In a large clean bowl, whip egg whites with a pinch of salt until
12 egg whites foamy (save the yolks for “healthified” creme brule, “healthified”
coconut custard, OR “healthified” ice cream). Add cream of
2 tsp cream of tartar
tartar and continue to beat until very stiff (you will be able to
1 pinch Redmond Real salt put bowl upside down and the whites won’t fall out). Add your
1 cup unflavored egg white protein powder favorite extract flavor.
1 cup Swerve confectioners’ sweetener (or 3 Gently fold in protein mixture.
powdered erythritol)
4 Divide the mixture into a greased 12-well cupcake pan. Bake at
1/2 cup unsweetened cocoa powder (skip if 350 degrees F (175 degrees C) for 20 minutes.
you want a vanilla cupcake)
2 tsp vanilla extract (or other extract)
P:E ratio: 5.5 P:E ratio: 9.1

Nutritional Info (per serving) Chocolate Nutritional Info (per serving) Vanilla
Calories Fat Protein Carbs Fiber Calories Fat Protein Carbs Fiber
62 1g 11g 2g 1g 49 0.1g 10g 1g 0g
83 - Sweet Treats
Protein Frosting
1 Place all the ingredients in a metal bowl that fits inside a sauce
Prep Time: 15 minutes pot then set the filled metal bowl aside.
Servings: 12 2 Bring a sauce pot filled 1/3 of the way with water to a soft boil,
place the bowl into the sauce pot and let the water simmer under
2 egg whites the bowl as you mix with an electric hand mixer. As the egg cooks
it will thicken. It will take about 7 minutes of mixing.
3/4 cup Swerve confectioners or equivalent
powdered sweetener (or 1 cup if you 3 As the mixture gets hot and is thickened, remove the bowl from the
prefer it sweeter) saucepan and finish mixing it on the counter. The frosting is ready
when the mixture forms stiff peaks when you lift the beaters. Use
1/4 teaspoon cream of tartar immediately to frost angel food cake or angel food cupcakes.
1/3 cup cold water, plus more for sauce pot
1 1/2 teaspoon vanilla (or other extract)
Note: do not over whip the whites or you will

P:E ratio: 5.0
get a clumpy frosting. Look for soft peaks instead
5 0g 1g 0.2g 0g
of stiff peaks.
84 - Sweet Treats
Test
Meal Plans
Meal Plan Week 1
These meal plans are designed for 3 days a week of PSMF, then regular fat loss Keto
macros the other days. These days can be done consecutively or spread out over the
week. Either way is fine. But if it calls for leftovers, do that day 1-2 days after the
meal is made.
Day 1 Day 2 Day 3

Begin Eating Window Begin Eating Window Begin Eating Window
Chocolate Pudding Ham and Chives Malt-o-Meal Cereal
Page: 16 Souffle Omelet Page: 23
Servings: 2 Page: 19 Servings: 2
Servings: 2 (make double batch)
(make double batch)
Side Dish Side Dish Side Dish
Egg Salad Egg Salad Egg Salad
Sandwiches Sandwiches Sandwiches
Page: 72 Page: 72 Page: 72
Servings: 6 Servings: (leftover) Servings: (leftover)
(make double batch)
End Eating Window End Eating Window End Eating Window
Sweet n Sour Mediterranean Juicy Baked
Pork Chops Marinated Grilled Chicken Breasts
Page: 58 Swordfish with Ginger Sauce
Servings: 2 Page: 52 Page: 32
Servings: 2 Servings: 2
Day 1 Totals Day 2 Totals Day 3 Totals
calories fat protein carbs fiber calories fat protein carbs fiber calories fat protein carbs fiber
680 26g 93g 13g 2.5g 727 28g 105g 9g 1.3g 937 24g 154g 14g 2.1g
Notes: Meal plans are designed to feed two people with no extra food at the end of the week. If
you want to do one person, just half everything. They are also designed for Intermittent Fasting
(IF) with two meals a day. Ideally these two meals are eaten in a window of 8 hours or less (6
hours or less is better). Alternately you can eat one meal a day if you like.
The “Servings” are for the entire recipe. If the leftovers are used on another day (more than 2
servings yield) then it says “Leftovers” instead of listing the servings. Always eat one servings for
each meal.
86 - Meal Plans
Grocery List Week 1
Baking Products Produce
Clove garlic________________________ 9
Apple cider vinegar__________________ 1 TBS
Lime juice_________________________ 1/4 cup
Chicken bone broth__________________ 1 1/4 cups
Onion____________________________ 1/4 cups
Fish sauce_________________________ 1 tsp
Scallions __________________________ 1
Unsweetened cocoa powder___________ 4 TBS
Canned Items Protein Powder

Jay Robb unflavored egg white_________ 1/4 cups
Tomato sauce_______________________ 1/4 cups
Condiments Proteins
Boneless skinless chicken breasts_______ 24 ounces
Dijon mustard (or yellow)_____________ 1/2 cups
Ham (diced extra lean)_______________ 1/2 cup
Organic Tamari (sauce)_______________ 1/3 cups
Eggs Pork Chops (bone in, 3/4 inch thick)____ 20 ounces
Egg whites_________________________ 54 large Swordfish Fillet (or other whitefish)_____ 16 ounces
Spices and Extracts

Egg yolks__________________________ 2 large
Redmond Real Salt__________________ 3 TBS
Eggs______________________________ 4 large
Fats and Oils Fresh ground black pepper____________ 1 1/2 tsp
Coconut oil (butter-flavored)__________ 1 TBS Ground cinnamon___________________ 1/2 tsp
Lard______________________________ 1 tsp Ground coriander___________________ 1 tsp
Fresh Herbs Ground cumin______________________ 1 tsp
Fresh chives (fresh chopped)___________ 1/4 cup Paprika___________________________ 1 tsp
Fresh dill__________________________ 2 TBS Vanilla extract______________________ 6 tsp
Fresh ginger (grated)_________________ 1/4 cup Sweeteners

Milk and Drinks Stevia glycerite______________________ 2 1/2 tsp
Unsweetened almond milk____________ 2 1/3 cups Swerve Confectioners________________ 2/3 cups
87 - Meal Plans
Meal Plan Week 2
These meal plans are designed for 3 days a week of PSMF, then regular fat loss Keto macros
the other days. These days can be done consecutively or spread out over the week. Either
way is fine. But if it calls for leftovers, do that day 1-2 days after the meal is made.
NOTE: You can add any dessert from this book as an extra snack if hunger becomes an issue.
Day 1 Day 2 Day 3

Dutch Baby Breakfast Sammie Breakfast Sammie
Pancake and Lox Page: 25 Page: 25
Page: 22 Servings: 2 Servings:
Servings: 2 (make double batch (leftover)
(make double batch) of pancakes, single
batch of breakfast patties)
None (Dessert of choice optional) None (Dessert of choice optional) None (Dessert of choice optional)

Basil Shrimp Tomato Basil Tomato Basil
Ceviche Grilled Chicken Grilled Chicken
Servings: 2 Servings: 4 Servings: (leftover)

605 14g 109g 6g 1g 642 18g 112g 10g 1.2g 642 18g 112g 10g 1.2g
The “Servings” are for the entire recipe. If the leftovers are used on another day (more than 2
servings yield) then it says “Leftovers” instead of listing the servings. Always eat one servings for
each meal.
88 - Meal Plans
Grocery List Week 2
Ham (extra lean)____________________ 2 slices
Baking Products
Shrimp (small, peeled and deveined)____ 16 ounces
Baking powder_____________________ 2 tsp
Smoked salmon (or lox)______________ 4 ounces
Beef bone broth_____________________ 2 1/2 cups
Spices and Extracts
Cream of tartar (optional)_____________ 1 tsp
Dried basil_________________________ 1 TBS
Canned Items
Dried thyme (leaves)_________________ 1/2 tsp
Tomato sauce_______________________ 1/4 cup
Redmond Real Salt__________________ 6 tsp
Eggs
Fresh ground black pepper____________ 1/2 tsp
Egg whites_________________________ 20 large
Garlic powder______________________ 1/2 tsp
Fats and Oils
Sage (dried leaves)___________________ 2 tsp
Avocado oil spray (or more lard)_______ 1 tsp
Vanilla extract______________________ 2 tsp
Lard (or tallow)_____________________ 1 tsp
Sweeteners
Olive oil (extra virgin)________________ 1 TBS
Liquid stevia (or stevia glycerite)_______ a few drops
Fresh Herbs
Basil leaves________________________ 1/3 cups
Fresh dill (or 1 teaspoon dried dill)______ 2 TBS
Produce
Garlic_____________________________ 3 cloves
Lime juice_________________________ 3/4 cups
Onion____________________________ 1/4 cups
Protein Powder
Jay Robb unflavored egg white_________ 3/4 cup
Proteins
Ground pork 95% lean_______________ 32 ounces
89 - Meal Plans
Meal Plan Week 3
These meal plans are designed for 3 days a week of PSMF, then regular fat loss
Keto macros the other days. These days can be done consecutively or spread out
over the week. Either way is fine. But if it calls for leftovers, do that day 1-2 days
after the meal is made. Since the meatball soup is used each day, doing this week
consecutively is best (and use extra 2 servings of soup on non-PSMF day)
Day 1 Day 2 Day 3

Creamcicle Leftover Turkey Steak n Eggs
Breakfast Smoothie Frittata Page: 27
Page: 20 Page: 17 Servings: 2
(make double batch) (use leftover turkey
from Day 1)
Meatball Soup Meatball Soup Meatball Soup

Servings: 6 Servings: Servings:
(leftover) (leftover)

Thanksgiving Protein Sparing Protein Sparing
Turkey Breast Bourbon Chicken Bourbon Chicken
Servings: 4 Servings: 4 Servings:
(use leftovers in (leftover)
Day 2 breakfast)
779 17g 141g 5g 1.6g 740 19g 135g 6g 1.1g 742 20g 133g 5g 0.8g
(IF) with two meals a day. Ideally these two meals are eaten in 8 hours or less window (6 hours or
less is better). Alternately you can eat one meal a day if you like.
The “Servings” are for the entire recipe. If the leftovers are used on another day (more than 2 serv-
ings yield) then it says “Leftovers” instead of listing the servings. Always eat one servings for each meal.
90 - Meal Plans
Grocery List Week 3
Onion (diced)______________________ 1/2 cup
Baking Products
Scallions (optional, for garnish )________ 1 large
Apple cider vinegar__________________ 3 tsp
Proteins
Beef bone broth_____________________ 4 1/4 cups
Chicken bone broth (or more beef)_____ 1/2 cup
Ground beef 95% lean________________ 32 ounces
Fish sauce_________________________ 1 tsp
Turkey breast_______________________ 32 ounces
Canned Items
Venison tenderloin (or beef)___________ 8 ounces
Tomato sauce_______________________ 1/4 cup
Spices and Extracts
Condiments
Crushed red pepper flakes_____________ 2 tsp
Dijon mustard______________________ 3 TBS
Dried thyme_______________________ 3 tsp
Organic Tamari sauce________________ 1 3/4 tsp
Redmond Real Salt__________________ 2 TBS
Eggs
Fresh ground black pepper____________ 1 1/4 tsp
Egg whites_________________________ 52 large
Orange extract______________________ 4 1/2 tsp
Fats and Oils
Sage (chopped fresh, or more dried)_____ 1 tsp
Coconut oil (or duck fat)______________ 1 tsp
Sage (dried)________________________ 1/2 tsp
Lard (tallow or coconut oil)___________ 1 tsp
Tarragon (chopped fresh)_____________ 1 tsp
Fresh Herbs
Sweeteners
Fresh ginger (grated)_________________ 1/2 tsp
Stevia glycerite (orange or plain)________ 2-3 drops
Fresh rosemary_____________________ 1 tsp
Swerve Confectioners________________ 3/4 cup
Fresh thyme (leaves, chopped)_________ 2 tsp
Milk and Drinks

Unsweetened almond milk____________ 3 cups
Produce
Garlic_____________________________ 3 cloves
Green onion_______________________ 1/4 cup
91 - Meal Plans
Meal Plan Week 4
These meal plans are designed for 3 days a week of PSMF, then regular fat loss Keto
macros the other days. These days can be done consecutively or spread out over the week.
Either way is fine. But if it calls for leftovers, do that day 1-2 days after the meal is made.
NOTE: Extra Sorrento Fish and Kung Pao Meatballs can be eaten during non-PSMF days.
Day 1 Day 2 Day 3

Dutch Baby Chocolate Malt o Meal
Apple Pancake Pudding Page: 23
Page: 21 Page: 16 Servings: 2
(make double batch) (make double batch)
Buffalo Chicken Buffalo Chicken Kung Pao

Meatballs Meatballs Meatballs
Servings: 2 Servings: 2 Servings: 6
(leftover)
Sorrento Fish Porchetta-Style Porchetta-Style
Page: 45 Chicken Breasts Chicken Breasts
Servings: 4 Page: 35 Page: 35
Servings: 4 Servings:
(leftover)
674 9g 135g 7g 2g 595 11g 113g 9g 4g 792 24g 120g 11g 2.4g
The “Servings” are for the entire recipe. If the leftovers are used on another day (more than 2 serv-
ings yield) then it says “Leftovers” instead of listing the servings. Always eat one servings for each meal.
92 - Meal Plans
Grocery List Week 4 Fennel (ground)____________________ 1 tsp
Baking Products Garlic_____________________________ 7 1/2 clove
Baking powder_____________________ 2 tsp Lemon juice________________________ 1/4 cup
Beef bone broth_____________________ 1 1/2 cups Onion____________________________ 1/4 cup
Unsweetened cocoa powder___________ 1/4 cup Scallions (finely chopped)_____________ 1/2 cup
Canned Items Protein Powder

Capers____________________________ 3 tsp Jay Robb unflavored egg white_________ 1/2 cup
Tomato sauce_______________________ 1 1/2 tsp Proteins

Condiments Boneless skinless chicken breasts_______ 24 ounce
Hot sauce (I used Primal Kitchen)______ 1 cup Cod fillets_________________________ 12 ounces
Organic Tamari sauce________________ 2 1/2 tsp Ground beef 95% lean________________ 32 ounces
Eggs Ground chicken (or turkey, extra lean)___ 32 ounces
Egg whites_________________________ 56 large Ham (thin slices extra lean)___________ 4 slices

Fats and Oils Spices and Extracts
Avocado oil________________________ 1 1/2 tsp Apple extract_______________________ 4 tsp
Coconut oil (butter-flavored)__________ 2 tsp Crushed red pepper flakes_____________ 2 1/2 tsp
Fresh Herbs Redmond Real Salt__________________ 2 1/2 TBS
Fresh chives (chopped)_______________ 1/4 cup Fresh ground black pepper____________ 1 tsp
Fresh flat-leaf parsley________________ 1/2 cup Ground cinnamon___________________ 1/2 tsp
Fresh ginger (peeled and grated)________ 2 tsp Sage (dried)________________________ 1 tsp
Fresh rosemary (finely chopped)________ 1 tsp Vanilla extract______________________ 6 tsp
Milk and Drinks Sweeteners
Unsweetened almond milk____________ 3 3/4 cups Liquid stevia_______________________ 2-3 drops
Produce
Stevia glycerite______________________ 1 tsp
Button mushrooms__________________ 3/4 cup
Swerve Confectioners ________________ 3/4 cups
Celery____________________________ 3 stalks
93 - Meal Plans
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94 - Meal Plans

The Art of Fat Loss Cookbook 15

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The Art of Fat Loss Cookbook 15

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THE ART OF

Protein Sparing Modified Fast Recipes

The Art of Fat Loss Cookbook

Copyright © 2020 by Maria Emmerich and Craig Emmerich

Published by Maria and Craig Emmerich.

THERMIC EFFECT OF FOOD

Pure Protein Day

170 - 64.6 = 105.4 pounds of lean mass

105 x 1.0 is 105 grams of protein

360 minus TEF of 3% = 349 effective calories

105 grams protein = 420 calories (1g protein is 4 calories)

420 minus TEF of 25% = 315 effective calories

HELP GETTING STARTED

PROTEIN SPARING FOODS LIST

Poultry: Beef: Most types of fish:

DRY AGED MEAT: CRENSHAW is a small family farm with

Click HERE to find.

TUNA Wild Planet brand: Click HERE to find.

Canned Salmon click HERE.

Black truffles for flavorful sauces click HERE.

1 capsule Probiotic daily: It improves digestion of proteins, carbohy-

400mg-800mg magnesium. Always get a chelated magnesium. Never magnesium citrate or

Get a personalized supplement plan HERE.

So if fat is 3g, protein 25g, carbs are 2g and fiber is 1g then:

P:E = 25 ÷ (3 + (2-1)) = 25 ÷ 4 = 6.25

Servings: 2 2 Place in the fridge in an airtight container for up to 4 days. Serve

1 Preheat the oven or air fryer to 350 degrees F. In a medium bowl,

This frittata recipe re-

It has wonderful flavors

of juicy turkey, thyme and

sage which is a very com-

forting meal at any time of

P:E ratio: 8.3

TIP: Make a double batch

of this recipe and store the

cooked patties in the fridge

or freezer for easy break-

fasts on the go. Cooked pat-

ties will keep in the fridge

for 5 days or in the freezer

P:E ratio: 3.5

P:E ratio: 2.2

Nutritional Info (per serving)

Servings: 1 2 Place in the fridge in an airtight container for up to 4 days.

10 hard boiled egg whites

P:E ratio: 6.3

Nutritional Info (per serving)

1 Preheat the oven to 400 degrees F.

P:E ratio: 8.9

1 Preheat the oven to 400 degrees F.

P:E ratio: 10.6

1 In a small bowl, whisk together the egg whites, almond milk,

I grew up on Malt O Meal

Cereal. It was little pieces of

wheat and had a touch of

cocoa powder. This protein

sparing is so much better

than that! I hope you love it

P:E ratio: 2.5

1 Place the egg whites (and cream of tartar) if using in a clean,

These pancakes work

great for making protein

sparing sandwiches and