Final Notes

Adjusting and customizing the recipes

These recipes have been created to be:

1. Easy to make
2. Delicious
3. Easy to find ingredients

However, there is not a one size fits all recipe, everyone has different tastes, some have allergies and not everyone will be able to get all of the ingredients. Consider the recipes as a guideline which you can then customize to your own taste or to what you have in the house.

• Do not like cilantro? Consider switching it with parsley... or leave it out entirely.
• Do not have any pink rock salt in the house? Just use some normal table salt instead.
• Do not like venison? Try beef instead.
• Prefer your eggs a bit runnier? Cook them for slightly less time.
• Do not want to cook 4 servings? Simply halve the ingredients and only cook 2.
• Do not have a spiralizer? Just cut into strip or just use a peeler.

I have included some suggestions throughout for alternatives, but could not list every single one. Only you know what your preferences are, so have some fun with it and play around with different ingredients and recipes.

Thank you

Whether you are new to ketogenic diets or have been exploring this for a while, I hope you have found this guide useful and will take up the ideas to create a healthier and more balanced lifestyle for yourself.

And just another quick reminder to download the Quick Start Guide and 7 Day Meal Planner to help make the first week as easy as possible.

Download your copy from the link - http://geni.us/Keto100Land

Once again, thank you for downloading and good luck.

Elizabeth Jane

RECIPES

Main Dish Recipes

Fish / Seafood

Thyme and Paprika Shrimp

Salmon Stir Fry with Broccoli and Peas

Asian Tuna with Parsley

Cucumber Noodles with shrimp

Baked Sea Bass with Mustard Sauce

Creamy Salmon with Eggplant

Ginger Cod with Zucchini Noodles

Spinach Salad with Salmon, Strawberries and Walnuts

Tuna with Tomatoes and Parsley

Steamed Cod

Truffle Tuna Steaks

Salmon, Almonds and Fennel Salad

Salmon Steaks, Italian-Style

Salmon Mozzarella Salad

Shrimp and Lemon Noodles

Citrus Shrimp Pepper Salad

Tuna and Mushroom Salad

Spicy Shrimp and Lettuce Salad

Watercress Salmon Salad with Olives

Sea Bass Salad with Orange Dressing

Pan-Seared Salmon Fillets

Tuna and Dill Creamy Sauce

Pear Tuna Salad

Poached Salmon Over Spinach Salad

White Meat

Parmesan Oregano Chicken Salad

Chicken with Almond Crust

Chicken Soup with Celery

Chicken Cubes, Indian-Style

Spicy Chicken with Cheese Crust

Ginger Sautéed Chicken

Shredded Chicken with Broccoli and Cheese

Garlic and Herbs Chicken Thighs

Chicken with Rosemary and Walnuts

Marinated Chicken with Celery

Tomato and Basil Chicken Salad

Chicken Vegetable Noodles with Sage

Grilled Orange Chicken

Chicken with Caramelized Onion and Bell Pepper

Parsley-Curry Crusted Chicken Thighs

Paprika-Mustard Chicken with Spinach

Chicken with Cauliflower, Asian-Style

Chicken Sauté with Eggplant

Arugula-Vinaigrette Chicken Salad

Mediterranean-Style Chicken Salad

Chicken Slices with Zucchini and Olives

Dill Chicken Breast with Mushrooms

Pesto Stuffed Chicken Breasts

Citrus Chicken with Celery and Sesame seeds

Chicken, Tomato and Carrot Soup

Creamy Chicken Salad with Almonds and Dill

Broccoli & Olive Stuffed Chicken

Chicken Thyme Stuffed Zucchini

Avocado Chicken Salad with Parsley

Mustard-Orange Chicken Thighs with Walnuts

Red Meat

Ham with Broccoli and Parmesan

Sage Pork Ribs with Bell Pepper

Beef and Mushroom Ragu

Creamy Pork Tenderloin with Chives

Sirloin and Garlic Stir Fry with Cherry Tomatoes

Stuffed Meatballs with Mustard Sauce

Steak Salad with Almonds and Oregano

Curry Pork with Cauliflower Sauce

Beef Ribs in Spicy sauce

Rosemary Pork Loin with Sour Cream and Walnuts

Vegetarian

Bell Peppers in Tomato Sauce, Italian-Style

Baked Eggplant with Broccoli and Cheese Sauce

Thyme-Lemon Zucchini with Feta Cheese and Almonds

Colored Salad with Nuts

Bell Pepper and Almond Cucumber Canapes

Tomato and Mushroom Salad with Swiss Cheese

Zucchini Noodles with Oregano Pesto

Tomato Soup With Gouda Cheese

Avocado-Coconut Salad with Macadamia and Cheese

Eggplant, Zucchini, Bell Pepper and Mozzarella Skewers

Onion Layers with Parsley Sauce

Spinach Salad with Sun-Dried Tomatoes and Olives

Baked Broccoli and Shiitake Omelet

Lemon Cucumber Salad with Spicy Goat Cheese Crisps

Garlic and Cheese Stuffed Portobello

Side Dishes & Soups

Creamy Cauliflower-Bacon Bake

Baked Mozzarella-Eggplant Rounds

Zucchini Noodle Stir-Fry with Almond Chicken

Cucumber Salad with Toasted Sunflower Seeds

Quick and Easy Sea Bass Soup

Sardine Salad with Zucchini Black Sesame Noodles

Spicy Chicken Vegetable Soup

Spicy Beef Soup with Zucchini Noodles

Low Carb Chili

Breakfast Recipes

Pizza with Olives, Mushrooms, and Bacon

Cheesy No-Baked Frittata

Kale and Eggs Benedict

Kale, Zucchini and Goat Cheese Crustless Quiche

Spaghetti Squash Carbonara

High-Protein Gluten-Free Pancakes

High-Protein Breakfast

Flaxseed Crepes with Yogurt

Herb Chicken Burger

Cottage Cheese Omelet with Veggies

DESSERTS

Coconut and almond Squares

Walnut and Pistachio Cookies

Cocoa Pudding With Chia Seeds

Chocolate Banana Mini Tarts

Creamy Chocolate Brownies

Main Dish Recipes

Fish / Seafood

Thyme and Paprika Shrimp

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 3

Ingredients:

• 1 pound fresh shrimp (peeled and deveined)
• 5 sprigs fresh thyme (only leaves)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• Black pepper to taste
• Salt to taste

Directions:

1. Mix the shrimp, thyme and paprika together in a mixing bowl and season to taste with black pepper and salt. Mix well to ensure the shrimp has an even coating of all ingredients.
2. Heat up the olive oil in a large frying pan over high heat. Wait for the oil to get hot, then add the shrimp. Let the shrimp cook, stirring often, for about 6 minutes, until the shrimp is opaque and cooked through.
3. Remove the frying pan from the heat. Divide the shrimp between three plates and serve warm. Decorate with fresh thyme sprigs on top and sprinkle paprika.

––––––––

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 2g

Net Carbs: 4g

Protein: 35g

Total Fat: 12g

Calories: 275

Salmon Stir Fry with Broccoli and Peas

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 6

Ingredients:

• 1 pound fresh broccoli (cut into florets)
• 1 ½ pounds fresh salmon fillets (cut into cubes)
• 1 tablespoon olive oil
• 3 garlic cloves (minced)
• 2 medium onions (halved and thinly sliced)
• ¼ pound  frozen peas
• 1 tablespoon sesame seeds
• 2 tablespoons soy sauce
• 1 tablespoon chopped parsley
• 1 teaspoon toasted sesame oil

Directions:

1. Add the olive oil to a wok over high heat. Once the oil is hot, add the garlic and stir constantly for about 20 seconds. Add the salmon and cook until it changes color.
2. Add onion, broccoli and peas to the wok and stir occasionally for 5 minutes or until the vegetables are soft.
3. Add the soy sauce, sesame oil and chopped parsley. Stir these ingredients in and then gently toss to coat before removing the wok from the heat.
4. Divide between six plates, sprinkle extra parsley and sesame seeds on top of each portion and add a lemon wedge right before serving (optional).

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 4g

Net Carbs: 8g

Protein: 26g

Total Fat: 11g

Calories: 240

Asian Tuna with Parsley

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 2

INGREDIENTS:

• 3 tablespoons coconut oil
• 2 cloves garlic (crushed)
• ½ pound fresh tuna fillets (cut into slices)
• 5 tablespoons coconut milk
• 1 tablespoon fish sauce
• Ground black pepper to taste
• Salt to taste
• Small bunch fresh parsley (chopped)

DIRECTIONS:

1. Add coconut oil to a skillet or frying pan over a medium heat. Once the oil is hot, add crushed garlic and sauté for about 2 minutes, until soft.
2. Add the tuna slices and sauté for about 3 minutes, until the tuna is cooked.  
3. Stirring carefully, add the coconut milk, fish sauce, ground black pepper and salt. Sauté for about 1 minute.
4. Divide the tuna between 2 plates or set out on a serving dish. Sprinkle chopped parsley.
5. Pour any remaining liquid from the skillet over the shrimp and sprinkle with chopped cilantro before serving.

Nutrition Facts (per serving) 

Total Carbohydrates: 5g

Dietary Fiber: 2g

Net Carbs: 4g

Protein: 32g

Total Fat: 39g

Calories: 490

Cucumber Noodles with shrimp

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 5

Ingredients:

• 2 cucumbers (preferably seedless)
• ½ pound fresh shrimp (peeled and deveined)
• 1 tablespoon Thai red curry paste
• ½  scallion or spring onion (chopped)
• 2 garlic cloves  (finely chopped)
• 1 ounce ginger (finely chopped)
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• ½ green chili (finely chopped)
• ½ bunch cilantro (finely chopped)
• 1 tablespoon chopped peanuts to decorate

Directions:

1. Use a spiralizer, mandolin or vegetable peeler to turn the cucumbers into spaghetti or tagliatelle noodles. Place the noodles in a small bowl and set aside.
2. Heat the olive oil over a medium heat and sauté the scallion, garlic, ginger and chili for about 2 minutes.
3. Stir in the curry paste, soy sauce and half the cilantro. Sauté for another 2 minutes.
4. Add the shrimp and cover evenly in the sauce. Cook for about 8 minutes.
5. Divide the noodles between 2 plates and then carefully add the shrimp to each plate. Decorate with chopped peanuts.
6. Sprinkle with remaining cilantro. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 2g

Net Carbs: 9g

Protein: 13g

Total Fat: 6g

Calories: 145

Baked Sea Bass with Mustard Sauce

Preparation time: 15 minutes (plus 2 hours in fridge)

Cooking time: 25 minutes

Serves: 5

Ingredients:

For the Sea Bass

• 5 tablespoons lemon juice
• 2 tablespoons olive oil
• 4 tablespoons fresh oregano (chopped)
• Salt to taste
• Freshly ground black pepper to taste
• 1 ½ pounds sea bass fillets

For the mustard sauce

• 2 tablespoons Dijon mustard
• 3 ounces fat-free sour cream
• 1 teaspoon olive oil
• 2 tablespoons fresh oregano (chopped)
• Pinch of brown sugar
• Salt to taste
• Freshly ground black pepper to taste

Directions:

1. Add the lemon juice, olive oil, chopped oregano, salt and ground black pepper to a medium bowl and mix until well combined.
2. Place the sea bass fillets into a baking dish and pour the marinade over them. Turn the fillets over to ensure each fillet is well covered in the juice. Cover the baking dish with a lid or plastic wrap and refrigerate for 2 hours to allow the sea bass to marinate.
3. To make the mustard sauce, add the Dijon mustard to a bowl and then slowly stir in the olive oil. Next, add the sour cream, pinch of brown sugar, oregano, salt and ground black pepper, continuing to mix as you add each ingredient. Cover and refrigerate for 2 hours.
4. Take the sea bass out of the fridge and wrap in a loose parcel using aluminum foil, ensuring the sauce cannot run out of the sides. Bake in preheated oven (400°F) for 20 minutes, until the fish is cooked through.
5. Unwrap the fish and place each fillet on a serving plate. Cover with the mustard sauce and serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 3g

Net Carbs: 5g

Protein: 33g

Total Fat: 11g

Calories: 265

Creamy Salmon with Eggplant

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 5

Ingredients:

For the Sauce:

• 5 ounces sour cream
• 1 teaspoon paprika
• 1 teaspoon fresh parsley (chopped)
• Salt to taste

For the Salmon:

• 1 pound fresh salmon fillets
• Salt to taste
• Black pepper to taste
• Fresh oregano (chopped) to taste

For the eggplant:

• 2 large eggplants (cut into strips)
• Salt to taste
• Black pepper to taste

Directions:

1. To make the sauce, add the paprika and a pinch of salt in a bowl and gradually whisk in the sour cream to achieve a smooth consistency. Stir in the parsley. Refrigerate.
2. Place the salmon and the eggplant strips into a greased baking dish. Season with salt, pepper and oregano.
3. Preheat the oven to 450°F. Cover the dish with aluminum foil and place it in the center of the oven and bake for about 20 minutes. Remove the aluminum foil and bake for 10 minutes more.
4. Take the dish out of the oven and gently place the salmon fillets and the eggplant strips on a serving plate.
5. Pour the sauce over the top. Add salt to taste and garnish with fresh oregano (optional).

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 5g

Net Carbs: 8g

Protein: 20g

Total Fat: 6g

Calories: 186

Ginger Cod with Zucchini Noodles

Preparation time: 20 minutes

Cooking time: 10 minutes

Marinating time: 40 minutes (optional)

Serves: 4

Ingredients:

• 3 large zucchini, spiralized (alternatively, use a julienne peeler or slice into thin strips)
• 1 ½ pounds fresh cod fillets
• 2 inches fresh ginger (finely chopped)
• 3 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 green onion (chopped)
• 1 garlic clove (minced)
• 1 cup vegetable broth
• 1 bunch fresh parsley (finely chopped)

Directions:

1. Use a spiralizer, mandolin, julienne or vegetable peeler to turn the zucchini into noodles.
2. Combine the chopped ginger, garlic, soy sauce, vegetable broth, green onions and vinegar in a medium bowl.
3. Chop the cod fillets into strips and put them in the bowl with the mixture. Turn the strips over to ensure they are fully coated in the mixture and let them marinate for 40 minutes.
4. Heat a large nonstick frying pan over a medium heat, add some olive oil and cook the cod for about 4 minutes on each side. Add the marinade to the pan, bring to a boil and then immediately remove from the heat.
5. Divide the noodles into four portions, add the cod on top and pour the sauce over the fish. Sprinkle chopped parsley on top and serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 3g

Net Carbs: 10g

Protein: 27g

Total Fat: 2g

Calories: 175

Spinach Salad with Salmon, Strawberries and Walnuts

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 5

INGREDIENTS:

Salad

• 5 ounces baby spinach leaves
• 2 ripe avocados (chopped)
• 8 ripe strawberries (chopped)
• 5 ounces cherry tomatoes (halved)
• 2 ounces walnuts (chopped)
• 1 pound fresh salmon fillets
• 1 teaspoon olive oil

Vinaigrette

• 2 tablespoons fresh lemon juice
• 6 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 pinch cayenne pepper

DIRECTIONS:

1. Preheat the oven to 400°F.
2. Heat a cast iron or oven-proof pan over a medium-high heat and add the olive oil once the pan is hot.
3. Place the salmon in the pan skin-side down and cook the fillets for about 4 minutes.
4. Transfer the pan to the middle shelf in the oven and continue cooking for about 4 minutes (depending on the thickness) until cooked through.
5. Add the spinach, chopped avocado, strawberries, cherry tomatoes and walnuts to a large bowl.
6. Mix the freshly squeezed lemon juice with the Dijon mustard in another small bowl and whisk. Continue to whisk while gradually adding the olive oil. Once the vinaigrette is well combined, season it with cayenne pepper.
7. Divide the salad between two plates or bowls, add the salmon on top of each serving and then drizzle the vinaigrette over the top. Serve right away!

Nutrition Facts (per serving) 

Total Carbohydrates: 12g

Dietary Fiber: 8g

Net Carbs: 5g

Protein: 23g

Total Fat: 46g

Calories: 526

Tuna with Tomatoes and Parsley

Preparation time: 5 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• 10 ounces cherry tomatoes
• 2 tablespoons olive oil
• Salt to taste
• Ground black pepper to taste
• 1 ½ pounds fresh tuna fillets (cut into cubes)
• 2 teaspoons ground turmeric
• 1 bunch fresh parsley (chopped)

DIRECTIONS:

1. Preheat the oven to 400°F.
2. Add the tomatoes, olive oil, salt, and black pepper to a bowl and mix well. Pour this mixture into a baking tray and spread it out evenly.
3. Place the tuna on top of the tomato mixture. Coat the tuna with the oil from the baking tray using a pastry brush or the back of a spoon. Then, sprinkle turmeric, more salt and ground black pepper over the top of the tuna.
4. Roast the fish in the oven for about 15 minutes or until the tuna flakes easily when tested with a fork.
5. Garnish with chopped parsley.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Carbs: 3g

Protein: 41g

Total Fat: 20g

Calories: 360

Steamed Cod

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• 2 tablespoons olive oil
• 3 cloves garlic (chopped)
• 4 tablespoons fresh thyme (chopped)
• ½ cup white wine
• 1 cup vegetable broth
• 3 tablespoons butter
• 1 ½ pounds cod fillets (cut into large pieces)
• Ground black pepper to taste
• Fresh thyme (for garnish)

DIRECTIONS:

1. Add the olive oil to a large pot over high heat. Once the oil is hot, add the garlic and sauté for about 2 minutes. Add the chopped thyme, wine, broth and butter. Mix gently and bring it to a boil.
2. Once it is boiling, add the cod fillets and cover the pot with a lid. Reduce the heat and cook for 5 minutes, stirring occasionally.
3. Share the fish equally between 4 serving bowls.
4. Season the cod with salt and pepper and pour the hot broth over the top.
5. Garnish with fresh thyme.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 36g

Total Fat: 18g

Calories: 340

Truffle Tuna Steaks

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 3

INGREDIENTS:

• 1 ½ pounds fresh tuna steaks
• 2 tablespoons truffle oil
• 3 tablespoons olive oil
• 2 tablespoons chopped fresh oregano

DIRECTIONS:

1. Sprinkle the truffle oil over both sides of the tuna steaks, distributing it evenly.
2. Add the olive oil to a large frying pan over high heat.
3. Once the oil is hot, add the tuna steaks and cook for about 4 minutes on each side. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 1g

Net Carbs: 0g

Protein: 40g

Total Fat: 23g

Calories: 380

Salmon, Almonds and Fennel Salad

Preparation time: 10 minutes

Cooking time: 0 minutes

Serves: 5

INGREDIENTS:

• Zest of a lemon
• 2 tablespoons lemon juice
• 1 teaspoon curry powder
• 3 tablespoons olive oil
• 4 tablespoons fresh oregano (chopped)
• 1 bunch of fresh parsley (chopped)
• 1 small fennel bulb (thinly shaved with a peeler)
• 1 cucumber (cut into pieces)
• 10 ounces canned salmon (drained and flaked)
• 2 ounces sliced almonds
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. In a small bowl, combine the lemon zest, lemon juice, curry, olive oil, a pinch of salt and ground black pepper together, mix well.
2. In a medium bowl, add the chopped oregano and parsley, followed by the fennel, cucumber and salmon. Pour in the lemon dressing. Mix well.
3. Divide the salad between two serving plates and sprinkle sliced almonds over the top. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 5g

Net Carbs: 6g

Protein: 15g

Total Fat: 18g

Calories: 254

Salmon Steaks, Italian-Style

Preparation time: 10 minutes (plus 2 hours in fridge)

Cooking time: 20 minutes

Serves: 6 

INGREDIENTS:

• 5 tablespoons fresh basil
• 6 garlic cloves (minced)
• 1 teaspoon ground paprika
• ½ pound fresh tomatoes (chopped)
• 5 tablespoons olive oil
• 2 pounds fresh salmon fillets
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Use a blender or food processor to mix the fresh basil, garlic and paprika. Slowly add the olive oil while the blender or food processor is running (carefully). Blend until you have a smooth sauce.
2. Put the salmon fillets in a large bowl and cover with about half of the sauce. Cover the bowl with plastic wrap and refrigerate for 2 hours.
3. Take the salmon fillets out of the bowl and season with salt and black pepper. Grill the salmon fillets for about 3 minutes on each side.
4. Place each of the salmon fillets on a serving plate, top with chopped tomatoes and drizzle with the remaining sauce.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 1g

Net Carbs: 2g

Protein: 30g

Total Fat: 21g

Calories: 310

Salmon Mozzarella Salad

Preparation time: 15 minutes

Cooking time: 0 minutes

Serves: 4

INGREDIENTS:

• ½ pound cherry tomatoes (halved)
• 4 ounces fresh mozzarella (cut into small cubes)
• 1 cucumber (chopped)
• 4 tablespoons fresh thyme (chopped)
• 10 ounces canned salmon (drained)
• 1 tablespoon rice vinegar
• 3 tablespoons olive oil
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Put the cherry tomatoes in a bowl, then add the chopped cucumber, fresh thyme and salmon. Stir and then add the mozzarella to the bowl.
2. Stir in the vinegar and olive oil, season with salt and black pepper. Toss the salad gently in the bowl before serving. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 23g

Total Fat: 20g

Calories: 295

Shrimp and Lemon Noodles

Preparation time: 20 minutes

Cooking time: 10 minutes

Serves: 5

INGREDIENTS:

• 2 cucumbers
• 3 cups cauliflower (cut into small pieces)
• 1 small red onion (finely chopped)
• 3 ounces pitted olives (halved)
• 1 pound fresh shrimp (peeled and deveined)
• 1 ½ lemons (juice and zest)
• 1 tablespoon capers
• 3 tablespoons olive oil (plus extra for drizzling)
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Spiralize the cucumber (or cut into strips) and place in a bowl.
2. Heat 1 tablespoon of olive oil in a frying pan, add the shrimp and cook until opaque and pink, stirring occasionally.
3. In a separate bowl, combine the cooked shrimp, olives, red onion, capers, lemon zest and juice. Toss gently then add the cauliflower and cucumber noodles. Mix well and ensure a good coating of the mixture on the cauliflower and cucumber.
4. Drizzle the remaining olive oil in the bowl and season with the black pepper. Toss a little more and enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 23g

Total Fat: 12g

Calories: 272

Citrus Shrimp Pepper Salad

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

INGREDIENTS:

• 1 yellow bell pepper (sliced)
• 1 green bell pepper (sliced)
• 3 large tomatoes (chopped)
• 1 bunch of fresh parsley (chopped)
• 1 pound fresh shrimp (peeled and deveined)
• 1 lemon (juice)
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat the olive oil in a frying pan, add the shrimp and cook until opaque and pink, stirring occasionally. Set aside.
2. Put the bell peppers in a large bowl. Add the chopped tomatoes and parsley, then squeeze the lemon juice over the top.
3. Add the cooked shrimp and stir or toss gently to mix the salad together. Season with salt and pepper to taste.
4. Divide between two plates or bowls. Garnish with parsley.

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 3g

Net Carbs: 9g

Protein: 28g

Total Fat: 12g

Calories: 275

Tuna and Mushroom Salad

Preparation time: 10 minutes

Cooking time: 5 minutes

Serves: 4

INGREDIENTS:

• ½ small onion (thinly sliced)
• 10 ounces canned tuna (drained and flaked)
• ½ cup fresh white mushrooms (sliced)
• ½ pound cherry tomatoes (halved)
• 4 tablespoons olive oil
• 2 teaspoons Dijon mustard
• 2 ounces fresh dill (chopped)
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Heat 1 tablespoon of olive oil in a frying pan, add mushrooms and cook for about 4 minutes, stirring occasionally. Set aside.
2. Add the sliced onion, tuna flakes, mushrooms, dill and cherry tomatoes to a large bowl and stir until well combined.
3. In a smaller bowl, add remaining olive oil and the Dijon mustard, mix well. Add salt and black pepper to taste.
4. Pour the dressing on top of the tuna mixture and toss well to combine.  Serve right away. 

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 24g

Total Fat: 21g

Calories: 315

Spicy Shrimp and Lettuce Salad

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

INGREDIENTS:

• ½ onion (thinly sliced)
• 5 cups lettuce (shredded)
• 3 tablespoons olive oil
• 1 red chili (finely chopped)
• 1 pound cherry tomatoes (halved)
• 4 tablespoons parmesan (grated)
• 1 pound fresh shrimp (peeled and deveined)
• 5 tablespoons chopped spring onions
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Heat a frying pan over a medium heat and add a tablespoon of olive oil. Once hot, sauté the sliced onion until soft. Add the chili and sauté for about 1 minute to bring out the spice. Transfer to a large bowl and set aside.
2. In the same frying pan, add another tablespoon of olive oil. Once hot, sauté the shrimp until opaque and pink.
3. Combine the cherry tomatoes, lettuce, parmesan, spring onions and shrimp into the bowl with the onions and toss gently.
4. Distribute evenly onto plates and drizzle the remaining olive oil. Add salt and pepper to taste.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 31g

Total Fat: 15g

Calories: 305

Watercress Salmon Salad with Olives

Preparation time: 15 minutes

Cooking time: 0 minutes

Serves: 3

INGREDIENTS:

• 3 ounces pitted green olives (halved)
• 10 ounces canned salmon (drained)
• 1 red onion (finely chopped)
• 3 cups fresh watercress
• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 2 tablespoons fresh thyme (chopped)
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Add the olives, salmon, watercress, onion and thyme to a large salad bowl and toss gently to combine.
2. Make the dressing in a separate, small bowl by whisking the olive oil and vinegar. Season with salt and pepper. Once combined, pour over the salad.
3. Serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 3g

Net Carbs: 4g

Protein: 20g

Total Fat: 22g

Calories: 300

Sea Bass Salad with Orange Dressing

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

INGREDIENTS:

• 1 small spaghetti squash
• ½ pound fresh sea bass fillets (cut into slices)
• 1 tablespoon capers (drained)
• 1 celery stalk (cut into small cubes)
• 6 ounces cherry tomatoes (halved)
• 3 tablespoons orange juice
• 1 tablespoon orange zest
• 4 tablespoons olive oil
• 5 cups rocket leaves
• 4 tablespoons fresh basil (chopped)
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Preheat the oven to 375°F. Slice the squash in half lengthwise then use a spoon to scrape out the seeds. Coat the inside of each half with 1 tablespoon of olive oil and place on a baking sheet. Cover with aluminum foil and place in the oven for about 45 minutes. At this point, you should easily be able to pierce the squash. Use a fork to gently peel the inside flesh into strands. Put the strands into a large bowl and discard the skin.
2. Heat a frying pan over a medium heat and add a tablespoon of olive oil. Once hot, sauté the sliced sea bass until golden brown. Set aside.
3. Add the capers, cooked sea bass, celery, orange zest and cherry tomatoes to the bowl with the spaghetti squash. Toss around gently to mix well. Drizzle the orange juice and the remaining olive oil and toss gently. Season with salt and pepper to taste.
4. Serve with rocket leaves and garnish with fresh basil.

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 7g

Protein: 15g

Total Fat: 16g

Calories: 230

Pan-Seared Salmon Fillets

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 2

INGREDIENTS:

• 1 pound fresh salmon fillets
• Himalayan sea salt to taste
• Ground pepper to taste
• 1 tablespoon butter
• 3 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh thyme (chopped)

DIRECTIONS:

1. Sprinkle the salmon fillets with salt and pepper.
2. In a small bowl, mix 2 tablespoons of olive oil, thyme and the Dijon mustard. Set aside.
3. Melt the butter and 1 tablespoon of olive oil over medium heat in a frying pan.
4. Carefully place the salmon fillets in the frying pan and cook for about 3 minutes per side, or to desired level of doneness.
5. Drizzle the mustard sauce over the fillets. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 1g

Net Carbs: 1g

Protein: 45g

Total Fat: 41g

Calories: 538

Tuna and Dill Creamy Sauce

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 3

INGREDIENTS:

• 5 ounces broccoli florets (chopped)
• 5 ounces cherry tomatoes (halved)
• 3 ounces fresh dill (chopped)
• 20 ounces canned tuna (drained)
• Zest and juice of 1 lemon
• 4 tablespoons olive oil
• 2 tablespoons sour cream
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Bring a large pot of water to a boil. Blanch the broccoli for about 4 minutes. Set aside four tablespoons of the cooking water before draining and immediately place broccoli in ice water to stop cooking.
2. Add the fresh dill, lemon zest, lemon juice, the cup of cooking water and olive oil to a food processor and process to create a smooth pesto.
3. Heat a skillet or frying pan over medium heat. Add the pesto from the food processor, the tuna, the cherry tomatoes and the sour cream. Stir gently and add the blanched broccoli. Season with salt and pepper to taste.
4. Once hot, remove from heat and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 34g

Total Fat: 22g

Calories: 375

Pear Tuna Salad

Preparation time: 10 minutes

Cooking time: 0 minutes

Serves: 5

INGREDIENTS:

• 4 tablespoons celery (chopped)
• 10 ounces canned tuna (drained)
• 6 cups rocket leaves
• 1 pear (cut into small cubes)
• 1 pinch of ground turmeric
• 4 ounces mayonnaise

DIRECTIONS:

1. Put the drained tuna in a large bowl and mash with a fork to break up any large chunks. Add the chopped celery and pear, stir well to combine.
2. Add the turmeric, rocket leaves and mayonnaise and mix well until all of the tuna, pear and celery are coated.
3. Serve immediately or refrigerate up to 2 hours.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 2g

Net Carbs: 10g

Protein: 16g

Total Fat: 13g

Calories: 217

Poached Salmon Over Spinach Salad

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 5

INGREDIENTS:

• 1 ½ pounds fresh salmon fillets
• 1 small red onion (finely sliced)
• 5 tablespoons fresh oregano (chopped)
• 5 tablespoons fresh parsley (chopped)
• 1 teaspoon mustard seeds
• ½ cup olive oil
• Salt to taste
• Ground black pepper to taste
• 6 ounces baby spinach leaves
• 1 tablespoon rice vinegar
• 1 cup water

DIRECTIONS:

1. Place a large frying pan over a low heat and add ¼ cup of the olive oil. Add the sliced onion, oregano, parsley, mustard seeds, salt, ground black pepper and 1 cup of water to the pan. Mix well and bring it to a low simmer.
2. Add the salmon fillets, cover with a lid and cook for about 10 minutes, until the salmon changes color.
3. While the salmon is cooking, mix the vinegar, remaining olive oil, salt and ground black pepper in a large bowl. Add the spinach leaves. Mix well.
4. To serve, place some spinach leaves on each plate and top with the poached salmon.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 3g

Net Carbs: 3g

Protein: 28g

Total Fat: 43g

Calories: 500

White Meat

Parmesan Oregano Chicken Salad

Preparation time: 10 minutes

Cooking time: 0 minutes

Serves: 2

INGREDIENTS:

• ½ pound chicken breast (grilled, diced)
• 2 large green bell peppers (diced)
• 2 tablespoons Greek yogurt
• 2 teaspoons fresh oregano
• 3 ounces Parmesan cheese (grated)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Add all the ingredients except the parmesan cheese to a mixing bowl and carefully mix them together.
2. Transfer to a serving bowl or divide between two serving plates. Top with grated parmesan cheese and serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 14g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 55g

Total Fat: 14g

Calories: 397

Chicken with Almond Crust

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 2

INGREDIENTS:

• Cooking oil spray
• 3 ounces almond flour
• ½  pound chicken breasts (boneless, skinless, cut into slices)
• ¼  cup whole milk
• 3 ounces mozzarella cheese (grated)
• ¼  teaspoon ground paprika
• ½ teaspoon dried parsley
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat the oven to 400°F and grease a baking tray with cooking oil spray. Set out three plates, which will be used for preparing the chicken with three different mixtures.
2. Combine almond flour, salt and pepper. Mix well and pour on the first plate.
3. Pour whole milk on the second plate.
4. Put the grated mozzarella, paprika and dried parsley on the third plate. Mix well.
5. Dip the chicken slices into the almond flour first, then the milk, and then roll in the cheese mixture.
6. Once all of the slices are coated with all the mixtures, lay them on the greased baking tray and roast in the oven for about 15 minutes, until golden brown and totally cooked.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 6g

Net Carbs: 7g

Protein: 55g

Total Fat: 40g

Calories: 620

Chicken Soup with Celery

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 2

INGREDIENTS:

• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 celery stalks (sliced)
• 3 cloves garlic (minced)
• 5 cups all-natural chicken broth
• ½ pound chicken breast (boneless, skinless, cut into thin slices)
• 1 teaspoon garlic powder
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat the olive oil in a saucepan over a medium heat. Sauté the onion and celery for about 5 minutes or until they are soft. Add the garlic, stir and sauté for about 2 minutes, careful not to burn it.
2. Pour in the broth and bring to a boil. Reduce the heat to low, add the chicken strips, and let simmer for about 10 minutes, until the chicken is cooked through.
3. Add the garlic powder and stir to combine. Season the soup with a pinch of salt and ground black pepper. Let it simmer until everything is heated through.
4. Divide between two serving bowls. Serve immediately!

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 2g

Net Carbs: 9g

Protein: 49g

Total Fat: 15g

Calories: 380

Chicken Cubes, Indian-Style

Preparation time: 10 minutes

Cooking time: 15 to 20 minutes

Serves: 4

INGREDIENTS:

• 1 bunch of fresh kale (shredded)
• 1 pound chicken breast (boneless, skinless, cut into cubes)
• 4 tablespoons olive oil
• 5 whole black peppercorns
• 4 whole cloves
• 3 green cardamom pods
• 1 onion (chopped)
• 2 red chilies (chopped, without seeds)
• 4 garlic cloves (chopped)
• ½  ounce fresh ginger (grated)
• ¼  tablespoon cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 ounce Greek yogurt
• Salt to taste

DIRECTIONS:

1. Add the olive oil to a large frying pan over medium heat. Sauté the peppercorns, cloves and cardamom for 2 minutes.
2. Add the chopped onion, red chilies, ginger and garlic. Sauté for a few minutes until the onions are soft.
3. Add the chicken, cumin, coriander, turmeric and salt. Stir continuously for a few minutes.
4. Once the chicken is slightly browned, add the shredded kale and season with more salt to taste.
5. Once the kale is wilted and the chicken is tender, turn off heat and add the Greek yogurt.
6. Divide between two serving plates and serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Carbs: 8g

Protein: 39g

Total Fat: 19g

Calories: 360

Spicy Chicken with Cheese Crust

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 2

INGREDIENTS:

• ½  pound chicken breast (cut into steaks)
• 3 tablespoons olive oil
• 3 ounces mozzarella cheese (grated)
• 1 teaspoon chili powder
• Salt to taste

DIRECTIONS:

1. Season the chicken with salt and the chili powder.
2. Add the olive oil to a frying pan and heat to medium heat.
3. Add the chicken steaks to the hot frying pan and cook for about 4 minutes on each side. Cover the steaks with cheese and flip them, quickly cook the cheese to form a crust.
4. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 0g

Net Carbs: 2g

Protein: 48g

Total Fat: 46g

Calories: 600

Ginger Sautéed Chicken

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound chicken breast (cut into slices)
• 3 teaspoons olive oil
• 1 tablespoon soy sauce
• 1 red bell pepper (thinly sliced)
• 1 teaspoon garlic (minced)
• 2 ounces fresh ginger (grated)
• 1 tablespoon lemon juice
• 2 tablespoons fresh dill (chopped)
• Lemon wedges
• Salt to taste

DIRECTIONS:

1. Place the chicken in a bowl, spoon the soy sauce over and toss to coat.
2. Add 2 tablespoons of olive oil to a large frying pan over medium heat.
3. Place the chicken in the frying pan and cook for 5 minutes or until cooked through.
4. Remove from the frying pan and set aside.
5. Add the remaining oil to the same pan and keep over medium heat.
6. Add the garlic, bell pepper and ginger and cook, until lightly golden and fragrant, about 2 minutes.
7. Return the chicken to the pan and sauté for another 2 minutes.
8. Add the lemon juice. Mix well and continue cooking, stirring frequently, until the mixture is heated through.
9. Place the chicken in a serving dish, sprinkle with chopped fresh dill, season with salt and serve with lemon wedges.

Nutrition Facts (per serving) 

Total Carbohydrates: 12g

Dietary Fiber: 3g

Net carbs: 8g

Protein: 39g

Total Fat: 12g

Calories: 305

Shredded Chicken with Broccoli and Cheese

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 4

INGREDIENTS:

• 3 tablespoons olive oil
• 3 garlic cloves (minced)
• ½ pound broccoli (cut into pieces)
• ½ pound cooked chicken breast (shredded)
• ¼ cup chicken broth
• 2 ounces parmesan cheese (grated)
• Small bunch parsley (finely chopped)
• Salt to taste

DIRECTIONS:

1. Preheat the oven to 450°F.
2. Add the olive oil to a frying pan and place over medium-high heat.
3. Add the garlic and cook for about 2 minutes.
4. Stir in the shredded chicken and cook for about 4 minutes, until heated through. Add chicken broth, cook for about 5 minutes.
5. When it begins to boil, reduce the heat to low and cook for another 5 minutes. Remove from heat. Add the broccoli, season with salt and mix well.
6. Place the chicken mixture in a rimmed baking dish. Sprinkle grated cheese and chopped parsley over it.
7. Place in the preheated oven. Bake for about 15 minutes or until the cheese is melted.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 2g

Net Carbs: 4g

Protein: 25g

Total Fat: 16g

Calories: 260

Garlic and Herb Chicken Thighs

Preparation time: 10 minutes

Cooking time: 35 minutes

Serves: 4

INGREDIENTS:

• 1 pound chicken thighs
• 4 tablespoons olive oil
• 5 garlic cloves (minced)
• 2 tablespoons fresh oregano (chopped)
• 2 tablespoons fresh thyme (chopped)
• Salt to taste
• Pepper to taste
• Fresh dill (chopped)

DIRECTIONS:

1. Preheat the oven to 350 °F.
2. Coat the chicken with the olive oil, minced garlic, fresh oregano and fresh thyme. Season with salt and pepper. 
3. Place the chicken thighs on a greased baking tray. Cover with aluminum foil and transfer to the preheated oven. Roast for about 20 minutes.
4. Remove the aluminum foil and roast for about 15 minutes, until golden brown.
5. Transfer the chicken to a serving plate and garnish with fresh dill.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Carbs: 2g

Protein: 34g

Total Fat: 23g

Calories: 350

Chicken with Rosemary and Walnuts

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• ½ pound chicken breast (cut into steaks)
• ½ teaspoon Himalayan pink salt
• Ground black pepper to taste
• 4 tablespoons fresh rosemary (chopped)
• 5 tablespoons olive oil
• 2 ounces walnuts (chopped)
• 1 onion (finely sliced)
• 1 teaspoon balsamic vinegar

DIRECTIONS:

1. Place the chicken breast steaks between two sheets of heavy-duty plastic wrap and pound to 1/2-inch thickness using a meat mallet or a small skillet.
2. Sprinkle the pieces with salt, black pepper and fresh rosemary.
3. Add 2 tablespoons of olive oil to a frying pan and set over medium heat.
4. Add the chicken to the hot frying pan and cook for about 5 minutes (each side) until the pieces are golden brown. Remove the chicken from the pan and place onto a plate. Cover and set aside.
5. Add the remaining oil to the frying pan and return to medium heat.
6. Add the sliced onions and cook until tender.
7. Add the cooked chicken to the frying pan, throw in the walnuts and mix.
8. Place the chicken mixture onto serving plates, drizzle with balsamic vinegar and serve!

Nutrition Facts (per serving)

Total Carbohydrates:  6g

Dietary Fiber: 3g

Net Carbs: 3g

Protein: 22g

Total Fat: 29g

Calories: 350

Marinated Chicken with Celery

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound chicken breast (cut into steaks)
• 1 teaspoon ground cumin
• 2 teaspoons fresh thyme (chopped)
• ½ cup lemon juice
• ½ cup celery stalks(chopped)
• 2 tablespoons olive oil
• Ground pepper to taste
• Salt to taste

DIRECTIONS:

1. Place cumin, thyme and ground pepper in a large bowl. Pour in lemon juice, stir well to combine.
2. Pour the mixture over the chicken and let it marinate in the refrigerator overnight.
3. Preheat a frying pan with olive oil over medium heat.
4. Grill the chicken steaks about 5 minutes each side, until cooked through and golden brown. Add chopped celery. Season with salt to taste.
5. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 1g

Net Carbs: 2g

Protein: 38g

Total Fat: 19g

Calories: 330

Tomato and Basil Chicken Salad

Preparation time: 5 minutes

Cooking time: 25 minutes

Serves: 4 

INGREDIENTS:

• 5 tablespoons olive oil
• ½ pound cherry tomatoes (halved)
• 2 cups cooked chicken breast (shredded)
• 4 tablespoons basil leaves (chopped)
• 2 cups lettuce (shredded)
• 2 ounces mozzarella cheese (diced)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Add four tablespoons of olive oil, cherry tomatoes, cooked chicken, chopped basil, lettuce and cheese to a large bowl. Season with salt and pepper. Mix well.
2. Transfer the mixture to a salad bowl. Drizzle with remaining olive oil and garnish with basil. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 29g

Total Fat: 23g

Calories: 328

Chicken Vegetable Noodles with Sage

Preparation time: 20 minutes

Cooking time: 45 minutes

Serves: 5

Ingredients:

• 2 zucchini
• 4 carrots   
• 2 green bell pepper (finely sliced)
• ½ pound cooked chicken breast (cut into slices)
• ½ cup parmesan cheese (grated)
• 2 tablespoons sage (chopped)
• 4 tablespoons olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Wash the zucchini and carrots and run through a spiralizer to make short and thick noodles.
2. Place in a large bowl. Add the bell peppers and sage, followed by olive oil. Season with salt and pepper to taste. Mix well to combine.
3. Grease a baking dish with olive oil. Spread half of the vegetable noodles onto the baking dish, top with a layer of chicken followed by a layer of half the grated parmesan. Add the remaining vegetable noodles on top and sprinkle the remaining cheese over everything. 
4. Bake 400 degrees in the oven for 40 minutes, uncovered.
5. Let it rest for about 5 minutes before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 4g

Net Carbs: 8g

Protein: 20g

Total Fat: 15g

Calories: 250

Grilled Orange Chicken

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• 1 pound chicken filets
• 1 tablespoon olive oil
• 2 teaspoons heavy cream
• 2 tablespoons Dijon mustard
• 1 tablespoon orange zest
• 1 tablespoon orange juice
• ½ teaspoon dried thyme
• Black pepper to taste
• Salt to taste

DIRECTIONS:

1. Place the heavy cream, mustard, thyme, orange zest, orange juice, pepper and salt in a bowl. Mix well to combine.
2. Place chicken filets in a Ziploc bag and pour the mustard mixture over them. Shake the bag to coat the chicken with the marinade.
3. Let it marinate for about 20 minutes in the fridge.
4. Heat a frying pan with olive oil. Grill the chicken over medium heat until cooked through.

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 0g

Net Carbs: 2g

Protein: 33g

Total Fat: 13g

Calories: 260

Chicken with Caramelized Onion and Bell Pepper

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound chicken breast (cut into slices)
• 1 red bell pepper (finely sliced)
• 1 onion (finely sliced)
• 1 teaspoon soy sauce
• 3 tablespoons fresh parsley (chopped)
• Salt to taste
• 2 tablespoons rice vinegar
• 2 tablespoons olive oil

DIRECTIONS:

1. Coat a frying pan with 1 tablespoon of olive oil and set over medium heat.
2. Add the chicken slices to the hot frying pan and cook for 5 minutes, stirring, until lightly golden. Add the remaining oil to the pan and stir.
3. Add the onion, bell pepper, parsley, soy sauce and salt. Reduce the heat to low, add the vinegar and continue cooking for another 10 minutes, stirring.
4. Once the onion is caramelized (about 30 mins), remove from the heat.
5. Serve right away. 

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 3g

Net Carbs: 7g

Protein: 38g

Total Fat: 18g

Calories: 360

Parsley-Curry Crusted Chicken Thighs

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 2

INGREDIENTS:

• 2 medium chicken thighs
• 1 egg
• ¼ cup almond flour
• ¼ teaspoon salt
• ½ teaspoon curry powder
• Pepper to taste
• 4 tablespoons fresh parsley (chopped)

DIRECTIONS:

1. Preheat the oven to 425°F. Grease a baking sheet or line with parchment paper. Set aside.
2. In a mixing bowl, mix the almond flour, curry, salt, parsley and pepper.
3. In another bowl beat the egg.
4. Dip the chicken thighs into the egg, and then toss in the almond mixture to coat evenly.
5. Arrange the chicken on the prepared baking sheet and bake in the oven about 30 minutes, until cooked through.
6. Turn 2 times during the cooking to brown on both sides.

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 4g

Net Carbs: 6g

Protein: 38g

Total Fat: 24g

Calories: 400

Paprika-Mustard Chicken with Spinach

Preparation time: 5 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• ½ pound chicken breast (cut into strips)
• 2 cups spinach leaves
• 1 teaspoon smoked paprika
• 1 tablespoon Dijon mustard
• 4 tablespoons butter (divided)
• 2 tablespoons heavy cream
• Fresh oregano (for garnish)
• ½ teaspoon Himalayan pink salt
• Pepper to taste

DIRECTIONS:

1. Pound the chicken breast strips with a meat mallet until they are about ¾-inch thick.
2. Combine the paprika, salt and pepper in a shallow dish.
3. Coat the chickefn evenly with the mixture.
4. Meanwhile, melt 2 tablespoons of butter in a frying pan over medium heat.
5. Cook the chicken breast strips in the butter for 5 minutes per side until golden brown. Transfer the chicken to a serving plate.
6. In the same frying pan, melt remaining butter and add the spinach. Sauté for about 3 minutes.
7. In a small bowl, mix the mustard and the heavy cream.
8. To serve, place the chicken on the top of the spinach followed by the mustard.
9. Garnish with fresh oregano and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 2g

Net Carbs: 2g

Protein: 38g

Total Fat: 33g

Calories: 460

Chicken with Cauliflower, Asian-Style

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 3

INGREDIENTS:

• ½ pound chicken breast (cut into small cubes)
• 2 cups cauliflower florets
• 2 tablespoons olive oil
• 1 yellow bell pepper (sliced)
• 1 ounce peanuts
• 3 garlic cloves (minced)
• 1½ tablespoons soy sauce
• ½ teaspoon hot sauce
• 2 tablespoons sesame seeds
• Salt to taste

DIRECTIONS:

1. Place the cauliflower florets in a pot of boiling water and cook over medium heat until they are crisp-tender, about 4 minutes. Drain and set aside.
2. Heat olive oil in a large pan over medium heat. Add the chicken and cook until brown and cooked through. Transfer to a bowl and cover to keep warm.
3. Add the bell peppers to the same pan and sauté for 4 minutes. Stir in the garlic and sauté for another 2 minutes.
4. Add the cooked chicken, soy sauce, sesame seeds and hot sauce, and stir well to combine. Let the mixture simmer until it has thickened, about 3 minutes.
5. Finally, add the blanched cauliflower and peanuts and remove from the heat. Season with salt to taste.
6. Enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 4g

Net Carbs: 7g

Protein: 30g

Total Fat: 20g

Calories: 330

Chicken Sauté with Eggplant

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 3

INGREDIENTS:

• ½ pound chicken breast (cut into cubes)
• 1 medium eggplant (cut into small cubes)
• 1 onion (minced)
• 2 tablespoons olive oil
• 3 tablespoons butter
• 2 sprigs fresh sage
• 1 teaspoon fresh oregano (chopped)
• ½ teaspoon paprika
• Fresh dill (chopped)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Season the chicken with salt, sage, oregano, paprika and pepper.
2. Add olive oil to a frying pan and heat over medium heat.
3. Add the chicken and cook for about 5 minutes, stirring, until golden brown and cooked through. Transfer to a serving plate and cover to keep warm.
4. In the same pan, melt the butter over low heat. Add the sage sprigs and cook for 1 minute. Remove the sage from the pan.
5. Add the onion and eggplant to the pan and cook in the butter for about 5 minutes, until the eggplant is cooked and the onion soft. Stir in the cooked chicken.
6. Garnish with dill and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 7g

Net Carbs: 7g

Protein: 27g

Total Fat: 24g

Calories: 360

Arugula-Vinaigrette Chicken Salad

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 2

INGREDIENTS:

Vinaigrette

• 1 small onion (minced)
• ¼ teaspoon salt
• 4 tablespoons olive oil
• 3 tablespoons lemon juice
• ¼ cup vinegar
• Pepper to taste

Salad

• ½ pound chicken breast (cut into filets)
• 2 tablespoons olive oil
• 2 cups fresh arugula leaves
• ½ cups celery (diced)
• ¼ cup mozzarella cheese (diced)
• 1 tomato (chopped)
• ¼  cup fresh parsley (chopped)
• Whole basil leaves (for garnish)

DIRECTIONS:

1. Pound the chicken filets with a mallet until they are about ¼-inch thick. Heat the oil in a frying pan over medium heat. Place the chicken in the hot frying pan and brown on both sides, about 7 minutes.
2. Transfer to a plate and set side.
3. To prepare the vinaigrette, in a small bowl, mix the onion with ¼ teaspoon of salt. Whisk in 4 tablespoons of olive oil, lemon juice, vinegar and pepper until well blended.
4. To prepare the salad, place the chicken, arugula, celery, cheese, tomato and chopped parsley in a large bowl and mix well.
5. Pour the vinaigrette over, season with salt and pepper and toss well to combine.
6. Place the mixture in a salad bowl and garnish with fresh basil leaves

Nutrition Facts (per serving) 

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 38g

Total Fat: 53g

Calories: 660 

Mediterranean-Style Chicken Salad

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 3

INGREDIENTS:

• ½ pound chicken breast (cut into slices)
• 2 tablespoons balsamic vinegar
• 4 tablespoons extra virgin olive oil
• 1 tablespoon fresh oregano (chopped)
• 1 teaspoon fresh thyme (chopped)
• 3 tablespoons fresh basil (chopped)
• 3 cups lettuce (shredded)
• 1 cup cherry tomatoes (halved)
• ¼ cup green olives (sliced)
• 2 ounces goat cheese (grated)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Place chicken slices between 2 sheets of heavy-duty plastic wrap and pound with a mallet to about ¼-inch thick.
2. In a non-stick frying pan, heat 2 tablespoons of olive oil and brown the chicken.
3. Remove from the pan, transfer to a plate and set aside.
4. In a large bowl, mix the remaining olive oil, fresh oregano, thyme, basil, balsamic vinegar, salt and pepper.
5. In another large bowl, combine the cooked chicken, lettuce, cherry tomatoes, green olives and goat cheese. 
6. Pour the dressing over the salad and toss well to combine.
7. Serve and enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 3g

Net Carbs: 5g

Protein: 29g

Total Fat: 34g

Calories: 445

Chicken Slices with Zucchini and Olives

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound chicken breast (cut into slices)
• 2 small zucchini (cubed)
• 6 green olives (sliced)
• 2 tablespoons parmesan cheese (grated)
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Season chicken with salt and pepper and rub to coat.
2. Heat 1 tablespoon of olive oil in a frying pan, over medium heat and add the chicken slices.
3. Grill the chicken for about 5 minutes, until cooked through. Set aside and cover to keep warm.
4. Heat another tablespoon of olive oil in the same frying pan. Add the zucchini and olives and cook over medium heat for 5 minutes or until the zucchini is soft.
5. Serve the chicken with the zucchini mixture and sprinkle parmesan on top.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 2g

Net Carbs: 3g

Protein: 38g

Total Fat: 26g

Calories: 405

Dill Chicken Breast with Mushrooms

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves: 2

Ingredients:

• ½ pound chicken breast (boneless, skinless, cut into large cubes)
• ¼ cup vegetable broth (divided)
• 3 tablespoons butter (divided)
• 3 tablespoons fresh dill (chopped)
• ½  pound fresh mushrooms (sliced)
• 3 tablespoons olive oil (divided)
• 3 tablespoons heavy cream
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 450°F.
2. Add 1 ½ tablespoons olive oil to a large ovenproof pan and place over high heat.
3. Season the chicken with salt and pepper and add to the pan. Cook for 2 minutes until just browned. Transfer the pan to the oven.
4. Bake for 20 minutes or until chicken is cooked through. Transfer the chicken to a plate and cover to keep warm.
5. Add broth to the same pan and bring to a boil over medium heat. Scrape with a plastic spatula to remove browned bits stuck to the bottom. Reduce heat to low and let it simmer for 5 minutes.
6. Add 1 tablespoon butter, heavy cream, and dill.
7. Add the remaining olive oil and 1 tablespoon butter to a large non-stick frying pan and set over medium heat.
8. Add the mushrooms to the frying pan and sauté for 3 minutes.
9. Serve chicken with the mushrooms and the dill sauce.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Carbs: 4g

Protein: 28g

Total Fat: 34g

Calories: 420

Pesto Stuffed Chicken Breasts

Preparation time: 15 minutes

Cooking time: 60 minutes

Serves: 4

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 3 ounces parmesan cheese
• ¼ cup fresh basil leaves
• 1 ounce walnuts
• 6 tablespoons extra-virgin olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 375°F.
2. Pound chicken breasts with a meat mallet to thin and tenderize the meat.
3. In a blender or food processor, mix walnuts, 5 tablespoons olive oil and basil. Season with salt and pepper to taste.
4. Place half of the filling in the center of each chicken breast.
5. Roll up the chicken breasts tightly, tie with string on both ends.
6. Drizzle the chicken with 1 tablespoon of olive oil, season with salt and pepper to taste.
7. Place on a greased baking dish and bake in the oven for 40 minutes or until the chicken acquires golden crust and it is cooked through.

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 1g

Net Carbs: 1g

Protein: 37g

Total Fat: 37g

Calories: 483

Citrus Chicken with Celery and Sesame seeds

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 2

Ingredients:

• ½ pound chicken filets
• 1 small orange (juiced and zested)
• ½ cup celery stalk (chopped)
• 2 garlic cloves (minced)
• 2 tablespoons sesame seeds
• 2 tablespoons olive oil
• 2 tablespoons heavy cream
• Salt to taste
• Pepper to taste

Directions:

1. In a large bowl, combine the orange juice, celery, orange zest, garlic, salt and pepper. Add the chicken filets and toss well with your hands until evenly coated.
2. Preheat gas grill on high and coat the grill grates with olive oil.
3. Arrange the chicken pieces on the grate and grill for about 7 minutes, flip and cook the other side for about 7 minutes.
4. Check the doneness and if cooked through remove from the grill.
5. Place the grilled chicken into a serving dish, top with heavy cream and sesame seeds. Garnish with lemon wedges. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 3g

Net Carbs: 8g

Protein: 36g

Total Fat: 32g

Calories: 470

Chicken, Tomato and Carrot Soup

Preparation time: 20 minutes

Cooking time: 45 minutes

Serves: 4

Ingredients:

• 1 pound chicken thighs (boneless, skinless)
• 2 carrots (cubed)
• 4 ripe tomatoes (diced)
• 2 garlic cloves (minced)
• 1 onion (minced)
• Pinch of curry powder
• 5 tablespoons fresh parsley (chopped)
• 3 cups chicken broth
• 2 cups water
• 2 tablespoons extra-virgin olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Heat the oil over medium heat. Add the onion, tomatoes, carrots and garlic. Cook for 5 minutes, stirring occasionally until the vegetables soften and the onions become translucent.
2. Stir in the parsley and cook for another minute, stirring often.
3. Add the chicken thighs, chicken broth, ½ teaspoon of salt and water. Give a stir, and bring the soup to a boil.
4. Reduce the heat to low, cover, and continue cooking for 35 minutes. Add more water if needed.
5. Remove the chicken to a bowl and let it cool. Once cooled, shred the chicken with 2 forks and set aside.
6. Add the shredded chicken to the soup followed by the curry and cook for another 5 minutes.
7. Ladle the soup into serving bowls, season with pepper and serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 3g

Net Carbs: 9g

Protein: 38g

Total Fat: 17g

Calories: 355

Creamy Chicken Salad with Almonds and Dill

Preparation time: 20 minutes

Cooking time: 0 minutes

Serves: 3

Ingredients:

• ½ pound cooked chicken breast (shredded)
• 2 red bell peppers (diced)
• 4 tablespoons heavy cream
• 2 ounces sliced almonds
• 5 tablespoons fresh dill (chopped)
• 1 ounce feta cheese (crumbled)
• Salt to taste
• Pepper to taste

Directions:

1. Mix the cooked chicken, bell peppers, heavy cream, fresh dill and feta cheese in a bowl. Coat all ingredients well. Season with pepper and salt.
2. Transfer to a salad bowl and top with sliced almonds.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 5g

Net Carbs: 8g

Protein: 32g

Total Fat: 22g

Calories: 365

Broccoli & Olive Stuffed Chicken

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 3

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 ounces parmesan cheese (grated)
• ½ cup broccoli (chopped)
• ½ small onion (minced)
• 4 green olives (chopped)
• ½ tablespoon olive oil
• 1 tablespoon fresh oregano (chopped)
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Add the olive oil to a frying pan. Sauté the broccoli and the onions until soft. Stir in olives and oregano. Season with salt and pepper.
3. Halve the chicken pieces and pound with a meat mallet.
4. Place about 1 tablespoon of cheese onto each piece of chicken.
5. Then add about 2 tablespoons of the broccoli mixture and roll the chicken breasts tightly into a cylinder. Arrange them on a baking dish seam-side down.
6. Bake for 25 minutes or until the chicken is cooked through.
7. Serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Carbs: 3g

Protein: 34g

Total Fat: 10g

Calories: 230

Chicken Thyme Stuffed Zucchini

Preparation time: 5 minutes

Cooking time: 30 minutes

Serves: 3

INGREDIENTS:

• 1 medium zucchini (halved, seeded)
• ¼  pound chicken breast (cooked and shredded)
• 1 ounce mozzarella cheese (grated)
• 3 tablespoons heavy cream
• 4 tablespoons fresh thyme
• Fresh thyme sprigs
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 425°F.
2. Halve the zucchini and remove the seeds.
3. Place the shredded chicken, thyme and the heavy cream in a saucepan and cook over medium heat, stirring frequently, for about 3 minutes. Season with salt and pepper.
4. Spoon the mixture into halved zucchini, sprinkle with cheese and bake in the oven for about 15 minutes or until the cheese is melted and bubbly.
5. Garnish with fresh thyme sprigs and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 3g

Net Carbs: 5g

Protein: 25g

Total Fat: 14g

Calories: 240

Avocado Chicken Salad with Parsley

Preparation time: 5 minutes

Cooking time: 5 minutes

Serves: 4

INGREDIENTS:

• ¼ pound chicken breast (cooked and shredded)
• 2 cups arugula leaves
• 1 cup lettuce (shredded)
• 1  ripe avocado (diced)
• 1 tablespoon lemon juice
• 4 tablespoons fresh parsley (chopped)
• 3 tablespoons olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Place the chicken in a bowl. Season with salt and pepper to taste.
2. Mix the olive oil and the lemon juice using a fork, the mixture should become smooth.
3. Combine the chicken, arugula leaves and shredded lettuce. Top with diced avocado.
4. Drizzle the salad with the lemon dressing. Garnish with parsley.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 8g

Net Carbs: 4g

Protein: 21g

Total Fat: 43g

Calories: 490

Mustard-Orange Chicken Thighs with Walnuts

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 2

INGREDIENTS:

• 2 medium chicken thighs
• 3 tablespoons butter
• 2 tablespoons olive oil
• 2 tablespoons orange zest
• 2 tablespoons Dijon mustard
• ¼ cup vegetable broth
• 2 tablespoons heavy cream
• 1 ounce walnuts (chopped)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Add the butter and oil to a pan over medium heat.
2. Season the chicken with salt and pepper, coat evenly.
3. Increase the heat to high and place the thighs in the pan. Brown for 3 minutes per side. Reduce the heat, add vegetable broth, cover and cook for 20 minutes, or until cooked through.
4. Transfer to a plate and cover to keep warm.
5. Add the mustard and the heavy cream to the same pan and heat over medium heat. Using a plastic or wooden spatula, scrape sides and bottom of pan to loosen browned bits. Turn off the heat and stir in the orange zest.
6. Serve chicken drizzled with sauce. Garnish with walnuts.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Carbs: 2g

Protein: 34g

Total Fat: 53g

Calories: 620

Red Meat

Ham with Broccoli and Parmesan

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 2

Ingredients:

• ½ pound broccoli (chopped)
• 6 ounces cooked ham (diced)
• 4 ounces parmesan cheese (grated)
• 1 garlic clove (minced)
• ¼ bunch fresh parsley (chopped)
• 3 tablespoons butter
• Salt to taste
• Pepper to taste

Directions:

1. Add 2 tablespoons of butter to a large frying pan and place over medium heat.
2. Once the butter is hot, add the garlic and the ham and cook for about 3 minutes, until the ham is lightly browned.
3. Add the broccoli and sauté for about 3 minutes.
4. Stir in the parmesan cheese, remaining butter and parsley. Cook until the cheese is melted. Season with salt and pepper to taste.
5. Place the broccoli mixture into a serving dish and serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 14g

Dietary Fiber: 5g

Net Carbs: 10g

Protein: 36g

Total Fat: 41g

Calories: 545

Sage Pork Ribs with Bell Pepper

Preparation time: 10 minutes

Cooking time: 40 minutes

Serves: 2

INGREDIENTS:

• ½ pound pork ribs
• 4 tablespoons fresh sage (chopped)
• 3 tablespoons butter
• 2 bell peppers (seeded, chopped)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 400°F. Grease a baking pan with butter.
2. Season pork ribs with salt and pepper to taste.
3. Heat the butter in a large frying pan over medium heat. Add the pork ribs and quickly brown them.
4. Transfer the pork ribs to the greased baking pan. Sprinkle with sage and chopped bell peppers.
5. Cover the baking pan with aluminum foil. Bake for about 25 minutes. Remove the foil and bake for 5 additional minutes or until the bell peppers are browned.
6. Serve right away!

Nutrition Facts (per serving) 

Total Carbohydrates: 10g

Dietary Fiber: 4g

Net Carbs: 5g

Protein: 31g

Total Fat: 38g

Calories: 199

Beef and Mushroom Ragu

Preparation time: 10 minutes

Cooking time: 35 minutes

Serves: 2

INGREDIENTS:

• ½ pound ground beef
• ½ pound fresh white mushrooms (sliced)
• 4 ripe tomatoes (seeded and chopped)
• 2 tablespoons fresh basil (chopped)
• ¼ cup vegetable broth
• 3 tablespoons olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat olive oil in a large pan over medium heat. Add the ground beef and cook for about 8 minutes or until browned, stirring frequently.
2. Add the tomatoes and cook for about 5 minutes, stirring.
3. Add vegetable broth. Reduce the heat to low and cook for about 20 minutes. Add more liquid if needed.
4. Add in sliced mushrooms and cook until they change texture. Turn off the heat, season with salt and pepper to taste.
5. Garnish with chopped basil, serve and enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 14g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 42g

Total Fat: 29g

Calories: 480

Creamy Pork Tenderloin with Chives

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 2

INGREDIENTS:

• ½ pound pork tenderloin (cut into strips)
• 1 onion (chopped)
• 1 garlic clove (minced)
• ¼ cup vegetable broth
• ½ cup heavy cream
• 4 tablespoons fresh chives (chopped)
• 1 pinch ground cumin
• 1 pinch ground turmeric
• 2 tablespoons butter
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Add butter to a large frying pan and place over medium heat.
2. Once the butter is hot, add the pork and cook for about 3 minutes, until browned.
3. Stir in garlic and onion. Sauté for about 5 minutes.
4. Stir in vegetable broth, turmeric, cumin, salt and pepper. Cook over low heat for about 15 minutes or until the broth is evaporated.
5. Finally, add heavy cream and chopped chives. Then cook for additional 2 minutes.
6. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 31g

Total Fat: 26g

Calories: 385

Sirloin and Garlic Stir Fry with Cherry Tomatoes

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound sirloin steak (cubed)
• 4 garlic cloves (minced)
• 4 tablespoons fresh oregano (chopped)
• 4 oz. cherry tomatoes (halved)
• 3 tablespoons olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat olive oil in a frying pan over medium heat. Add the sirloin and cook until brown, stirring frequently.
2. Stir in the garlic and cook until golden brown. Season with salt and pepper to taste.
3. Then transfer the mixture to serving plates.
4. Sprinkle with fresh oregano and serve with cherry tomatoes.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 5g

Net Carbs: 6g

Protein: 36g

Total Fat: 29g

Calories: 437

Stuffed Meatballs with Mustard Sauce

Preparation time: 15 minutes

Cooking time: 45 minutes

Serves: 3

Ingredients:

For the meatballs

• ½ pound ground beef
• 3 ounces mozzarella cheese (cubed)
• 1 teaspoon paprika
• ¼ teaspoon ground cumin
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

For the mustard sauce

• ½ cup heavy cream
• 4 tablespoons Dijon mustard
• 4 tablespoons fresh parsley (chopped)
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 375°F.
2. To make the meatballs, add the ground beef, paprika, cumin, salt and pepper to a bowl and mix well to combine. Shape the mixture into small balls, stuffing cheese into meatballs. Set aside.
3. Grease a baking pan with olive oil, place meatballs on it.
4. Bake in the preheated oven for about 20 minutes or until golden brown.
5. To prepare the mustard sauce, heat heavy cream over low heat for about 3 minutes. Turn off heat, then stir in Dijon mustard, parsley, salt and pepper.
6. Serve the meatballs covered with the sauce. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 32g

Total Fat: 23g

Calories: 350

Steak Salad with Almonds and Oregano

Preparation time: 20 minutes

Cooking time: 10 minutes

Serves: 3

INGREDIENTS:

• ½ pound sirloin steak (thinly sliced)
• 2 cups lettuce (shredded)
• 1 cup arugula leaves
• 1 pinch paprika
• 2 ounces almonds (chopped)
• 3 tablespoons fresh oregano (chopped)
• 1 tablespoon soy sauce
• 4 tablespoons olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat 2 tablespoons of olive oil in a large frying pan and cook sirloin slices until golden brown. Season with paprika, salt and pepper. Set aside.
2. In a large bowl, mix lettuce, almonds and arugula. Set aside.
3. In a small bowl, whisk soy sauce, oregano and remaining olive oil until smooth.
4. Add the cooked sirloin slices and the soy sauce mixture to the large bowl. Toss well to combine with the leaves.
5. Serve immediately!

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 3g

Net Carbs: 3g

Protein: 28g

Total Fat: 33g

Calories: 420

Curry Pork with Cauliflower Sauce

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• ½ pound pork loin (thinly sliced)
• 3 cups cauliflower (florets)
• ½ cup heavy cream
• 2 garlic cloves (minced)
• ½ teaspoon curry powder
• 2 tablespoons butter
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Season pork loin with curry, salt and pepper.
2. Add 1 tablespoon of butter to a frying pan and melt over medium heat. Place pork in frying pan and sauté for about 5 minutes. Remove from frying pan and set aside.
3. Heat remaining butter in the same frying pan and sauté garlic until slightly brown.
4. Add in the cauliflower, sauté until tender, add a little water if needed.
5. Stir in the heavy cream, salt and pepper. Cook over medium heat for about 5 minutes. Transfer this mixture to a food processor and blend until creamy.
6. Place the pork loin slices in serving plates and top with the cauliflower sauce.
7. Serve warm!

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 4g

Net Carbs: 6g

Protein: 35g

Total Fat: 38g

Calories: 523

Beef Ribs in Spicy sauce

Preparation time: 20 minutes

Cooking time: 50 minutes

Serves: 2

Ingredients:

• ½ pound beef ribs
• 1 onion (sliced)
• 4 ripe tomatoes (chopped)
• 2 red bell peppers (seeded, chopped)
• 1 cup vegetable broth
• ¼ bunch fresh parsley (chopped)
• 1 teaspoon paprika
• ¼ teaspoon chili powder
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Season beef ribs with salt and pepper to taste.
2. Heat olive oil in a pan, add beef ribs and cook until golden brown. Then stir in onions and sauté until soft.
3. Add in tomatoes, bell peppers, paprika and chili. Sauté for about 3 minutes. Then pour in vegetable broth. Cover and cook over low heat for about 40 minutes, add more broth if needed.
4. Taste the sauce and add more salt or spices to taste.
5. Garnish with fresh parsley. Serve warm!

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 4g

Net Carbs: 8g

Protein: 37g

Total Fat: 15g

Calories: 335

Rosemary Pork Loin with Sour Cream and Walnuts

Preparation time: 15 minutes (plus time in fridge)

Cooking time: 40 minutes

Serves: 4

Ingredients:

• 1 pound pork loin
• 5 tablespoons fresh rosemary (chopped)
• 8 tablespoons sour cream
• 2 ounces walnuts (chopped)
• ¼ cup olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 375°F.
2. Mix olive oil, rosemary, salt and pepper in a bowl. Evenly coat the pork loin with this mixture.
3. Place the pork on a baking pan. Cover the pan with aluminum foil. Bake for about 30 minutes. Then remove foil and bake until golden brown.
4. Remove from oven and wait about 5 minutes to slice. Place the slices on a serving plate, top them with sour cream and sprinkle with chopped walnuts.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 3g

Net Carbs: 3g

Protein: 35g

Total Fat: 42g

Calories: 535

Vegetarian

Bell Peppers in Tomato Sauce, Italian-Style

Preparation time: 20 minutes

Cooking time: 35 minutes

Serves: 4

Ingredients:

• 1 yellow bell pepper (seeded and sliced)
• 1 red bell pepper (seeded and sliced)
• 1 green bell pepper (seeded and sliced)
• ½ onion (finely chopped)
• 4 ripe tomatoes (seeded and chopped)
• ½ cup vegetable broth
• 4 ounces mozzarella cheese (grated)
• ½ teaspoon smoked paprika
• 1 tablespoon fresh basil (chopped)
• 3 tablespoons olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Heat olive oil in a saucepan, add onion and sauté until golden brown.
2. Add in tomatoes, bell peppers, and smoked paprika. Sauté for about 5 minutes. Then pour in vegetable broth. Cover and cook over low heat for about 15 minutes, add more broth if needed.
3. Season with salt and pepper to taste. Then transfer the sauce to a baking pan and sprinkle with grated mozzarella and chopped basil.
4. Bake in preheated oven (400°F) for about 10 minutes or until the cheese melts.
5. Serve right away!

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 9g

Protein: 12g

Total Fat: 17g

Calories: 240

Baked Eggplant with Broccoli and Cheese Sauce

Preparation time: 25 minutes

Cooking time: 35 minutes

Serves: 4

Ingredients:

• 1 eggplant (sliced)
• 2 cups broccoli (florets)
• 2 ounces parmesan cheese (grated)
• 5 ounces mozzarella cheese (grated)
• 1 cup heavy cream
• 1 tablespoon fresh oregano (chopped)
• ¼ cup olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Preheat oven to 375°F.
2. Add eggplant and broccoli to a bowl. Season with salt and pepper to taste and pour in olive oil. Toss well to combine.
3. Place vegetables on a baking pan and bake in the preheated oven for about 25 minutes or until golden brown.
4. In the meantime, prepare the cheese sauce: add heavy cream, mozzarella and parmesan to a saucepan. Cook over low heat until all the cheese is melted. Turn off heat and add oregano. Season with salt and pepper to taste.
5. Remove vegetables from oven and serve them topped with cheese sauce.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 6g

Net Carbs: 8g

Protein: 18g

Total Fat: 32g

Calories: 390

Thyme-Lemon Zucchini with Feta Cheese and Almonds

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

Ingredients:

• 4 zucchini (cubed)
• 10 ounces feta cheese (cubed)
• 1 tablespoon fresh lemon juice
• 4 tablespoons fresh thyme (chopped)
• 2 ounces almonds (chopped)
• 5 tablespoons olive oil
• Salt to taste
• Pepper to taste

Directions:

1. Heat 2 tablespoons of olive oil in a frying pan. Add zucchini and sauté until golden brown. Season with salt and pepper to taste. Set aside.
2. In a small bowl, whisk lemon juice and remaining olive oil until smooth. Set aside.
3. Mix cooked zucchini, feta cheese, almonds and thyme in a bowl. Place on serving plates and drizzle with the lemon mixture.
4. Serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 14g

Dietary Fiber: 5g

Net Carbs: 9g

Protein: 16g

Total Fat: 40g

Calories: 460

Colored Salad with Nuts

Preparation time: 15 minutes

Cooking time: 0

Serves: 4

Ingredients:

• 3 cups lettuce (shredded)
• ½ red onion (thinly sliced)
• ½ pound cherry tomatoes (halved)
• 2 cups arugula leaves
• 1 yellow bell pepper (seeded and sliced)
• 1 carrot (grated)
• 8 tablespoons sour cream
• 5 tablespoons fresh parsley (chopped)
• 1 ounce walnuts (chopped)
• 1 ounce almonds (chopped)
• 6 ounces mozzarella cheese (grated)
• Salt to taste
• Pepper to taste

Directions:

1. Mix lettuce, onion, cherry tomatoes, arugula, bell pepper, carrot, parsley, walnuts, almonds and mozzarella in a bowl. Season with salt and pepper to taste.
2. Place the mixture on serving plates and top with sour cream.
3. Garnish with more chopped parsley if desired. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 9g

Protein: 18g

Total Fat: 21g

Calories: 300

Bell Pepper and Almond Cucumber Canapes

Preparation time: 20 minutes

Cooking time: 0 minutes

Serves: 4

Ingredients:

For the cucumber base

• 2 cucumbers (sliced)
• 1 teaspoon lemon juice
• 1 pinch salt

For the topping

• 1 red bell pepper (chopped)
• 8 tablespoons sour cream
• 2 ounces almonds (chopped)
• 4 ounces Gouda cheese (grated)
• 3 tablespoons fresh dill (chopped)
• Salt to taste
• Pepper to taste

Directions:

1. Rub cucumber slices with salt and lemon juice. Set aside.
2. Combine bell pepper, sour cream, Gouda cheese and dill in a medium bowl. Season with salt and pepper to taste. Mix well.
3. Place cucumber slices on a serving plate. Top with the sour cream mixture and sprinkle with chopped almonds.
4. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 10g

Protein: 13g

Total Fat: 20g

Calories: 270

Tomato and Mushroom Salad with Swiss Cheese

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 2

INGREDIENTS:

• 3 tomatoes (thinly sliced)
• ¼ pound fresh white mushrooms (thinly sliced)
• ¼ pound fresh Portobello mushrooms (thinly sliced)
• 4 ounces Swiss cheese (thinly sliced)
• 4 tablespoons fresh basil leaves
• 3 tablespoons butter
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat 2 tablespoons of butter in a large frying pan. Add all mushrooms and sauté until golden brown. Season with smoked paprika, salt and pepper. Set aside.
2. Season tomato slices with salt and pepper to taste.
3. To assemble the salad, alternate tomato slices, cheese, mushrooms and basil leaves in a serving plate, starting from the center.
4. Drizzle with olive oil and serve right away. 

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 3g

Net Carbs: 10g

Protein: 20g 

Total Fat: 40g

Calories: 480

Zucchini Noodles with Oregano Pesto

Preparation time: 20 minutes

Cooking time: 5 minutes

Serves: 2

INGREDIENTS:

For the zucchini noodles:

• 1 large zucchini (spiralized or cut into thin strips)
• 2 tablespoons butter
• Salt to taste
• Pepper to taste

For the oregano pesto

• ¼ cup olive oil
• ¼ cup fresh oregano (only leaves)
• 1 ounce walnuts
• 4 ounces parmesan cheese (grated)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Heat butter in a large frying pan. Add zucchini noodles and sauté for about 2 minutes. Season with salt and pepper to taste. Set aside.
2. Add olive oil, oregano leaves, walnuts and parmesan to a food processor. Blend until homogeneous. Add salt and pepper to taste.
3. Pour the oregano pesto over the zucchini noodles. Mix well. Cook for about 3 minutes or until the desired temperature is reached.
4. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 15g

Dietary Fiber: 7g

Net Carb: 8g

Protein: 25g

Total Fat: 59g

Calories: 640

Tomato Soup With Gouda Cheese

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 4

INGREDIENTS:

• 8 ripe tomatoes
• ½ onion (finely chopped)
• 1 garlic clove (minced)
• ½ pound Gouda cheese (grated)
• 3 tablespoons fresh oregano (chopped)
• 4 tablespoons olive oil
• 1 cup vegetable broth
• 5 cups water
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Bring water to a boil in a large pot. Once the water is hot, add in all tomatoes and let them rest in water for about 1 minute, the water must cover the tomatoes. Remove them and wash with cold water. 
2. Peel tomatoes and remove the seeds. Set aside.
3. Heat olive oil in a large frying pan. Add onions and sauté until golden brown. Then stir in garlic and sauté for about 3 minutes.
4. Stir in tomatoes and cook over medium heat for about 5 minutes. Reduce heat, add vegetable broth and cook over low heat until tomatoes are dissolved and the soup is thick.
5. Turn off heat and add grated Gouda. Season with salt and pepper to taste.
6. Serve in soup bowls and garnish with oregano. Enjoy!

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 9g

Protein: 17g

Total Fat: 30g

Calories: 375

Avocado-Coconut Salad with Macadamia and Cheese

Preparation time: 15 minutes

Cooking time: 0 minutes

Serves: 2

INGREDIENTS:

• 2 large avocados
• ¼ cup heavy cream
• 6 ounces mozzarella cheese (chopped)
• 3 ounces macadamias (chopped)
• 4 ounces coconut flakes
• ¼ teaspoon allspice
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Slice the avocados after peeling and deseeding them.
2. Mix heavy cream with salt, black pepper and allspice.
3. Place avocado slices on a serving plate. Drizzle with the heavy cream mixture.
4. Sprinkle with grated mozzarella, coconut flakes and macadamias.
5. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 18g

Dietary Fiber: 11g

Net Carbs: 7g

Protein: 17g

Total Fat: 55g

Calories: 605

Eggplant, Zucchini, Bell Pepper and Mozzarella Skewers

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 4

INGREDIENTS:

• 1 eggplant (cubed)
• 1 zucchini (cubed)
• 1 red bell pepper (seeded, cut into large pieces)
• 1 green bell pepper (seeded, cut into large pieces)
• ½ pound mozzarella cheese (cubed)
• ¼ cup olive oil
• 4 tablespoons fresh thyme (chopped)
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 375°F.
2. Assemble the eggplant, zucchini, bell pepper and mozzarella on bamboo skewers, alternating the different kinds of vegetables. Season with salt and pepper to taste.
3. Grease a baking pan with 1 tablespoon of olive oil and place skewers on it. Drizzle with remaining olive oil and sprinkle with thyme.
4. Bake for about 30 minutes or until golden brown. Flip the skewers once or twice during the baking time.
5. Serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 16g

Dietary Fiber: 7g

Net Carbs: 9g

Protein: 19g

Total Fat: 24g

Calories: 335

Onion Layers with Parsley Sauce

Preparation time: 15 minutes

Cooking time: 25 minutes

Serves: 3

INGREDIENTS:

• 2 onions (peeled and halved)
• 8 ounces Gouda cheese (grated)
• ½ bunch parsley (finely chopped)
• ½ cup heavy cream
• 3 tablespoons olive oil
• 1 pinch cayenne pepper
• Salt to taste
• Black pepper to taste

DIRECTIONS:

1. Preheat oven to 400°F.
2. Separate onion layers. Set aside.
3. Grease a baking pan with 1 tablespoon of olive oil and place onion layers on it.
4. Bake onions in the preheated oven for about 15 minutes.
5. In the meantime, mix heavy cream and parsley in a bowl. Season with cayenne pepper, salt and black pepper.
6. Remove onions from oven and pour heavy cream mixture over them. Sprinkle with grated Gouda cheese and return to oven for about 10 minutes or until golden brown.
7. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Carbs: 8g

Protein: 21g

Total Fat: 42g

Calories: 92

Spinach Salad with Sun-Dried Tomatoes and Olives

Preparation time: 10 minutes (plus soaking time)

Cooking time: 10 minutes

Serves: 2

INGREDIENTS:

• 6 cups fresh spinach leaves
• 2 ounces green olives (chopped)
• 4 ounces sun-dried tomatoes
• 1 tablespoon soy sauce
• 6 ounces parmesan cheese (grated)
• 2 tablespoons butter
• 2 tablespoons olive oil
• 6 cups water
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Bring water to a boil. Turn off heat, then add in sun-dried tomatoes and let them soak for about 30 minutes.
2. Drain and chop the sun-dried tomatoes.
3. Heat butter in a large frying pan. Add sun-dried tomatoes and sauté for about 3 minutes. Set aside.
4. Add spinach leaves, olives, parmesan, olive oil, soy sauce, salt and pepper to a salad bowl. Toss well to combine.
5. Sprinkle with sun-dried tomatoes.
6. Serve right away.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 9g

Protein: 31g

Total Fat: 47g

Calories: 570

Baked Broccoli and Shiitake Omelet

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• 1 cup broccoli (chopped)
• 4 ounces fresh Shiitake mushrooms (chopped)
• 4 eggs
• 2 tablespoons heavy cream
• 4 tablespoons fresh parsley (chopped)
• ½ teaspoon paprika
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 375°F.
2. Add eggs, parsley, paprika, heavy cream, salt and pepper to a bowl, mix well. Then add in broccoli and mushrooms.
3. Grease a muffin pan with olive oil. Pour the egg mixture into it.
4. Bake for about 20 minutes or until browned.
5. Serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 3g

Net Carbs: 9g

Protein: 17g

Total Fat: 24g

Calories: 330

Lemon Cucumber Salad with Spicy Goat Cheese Crisps

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• 1 cucumber (thinly sliced)
• 6 ounces goat cheese (thinly sliced)
• 2 tablespoons lemon juice
• 4 tablespoons olive oil
• 1 teaspoon lemon zest
• 1 teaspoon fresh dill (finely chopped)
• 1 teaspoon sesame seeds
• ¼ teaspoon chili powder
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 400°F.
2. Line a baking pan with parchment paper and place goat cheese on it. Sprinkle with chili powder.
3. Bake goat cheese until golden brown. Remove from oven and set aside to cool down.
4. Mix cucumber, lemon juice, lemon zest, dill, sesame seeds, olive oil, salt and pepper in a salad bowl.
5. Break the goat cheese crisps into medium pieces and sprinkle over the salad.
6. Serve right away to ensure crispness!

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 1g

Net Carbs: 8g

Protein: 28g

Total Fat: 60g

Calories: 660

Garlic and Cheese Stuffed Portobello

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 2

INGREDIENTS:

• 6 fresh Portobello mushrooms
• 8 ounces mozzarella cheese (grated)
• 2 garlic cloves (chopped)
• 2 tablespoons fresh oregano (chopped)
• 6 tablespoons heavy cream
• 2 tablespoons butter
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

DIRECTIONS:

1. Preheat oven to 375°F
2. Remove stems from mushrooms and finely chop these stems.
3. Heat butter in a frying pan, add garlic and mushroom stems. Sauté for about 3 minutes and set aside.
4. Add oregano, heavy cream, half of the mozzarella and the mushroom mixture to a bowl. Season with salt and pepper to taste.
5. Grease a baking pan with olive oil and place the mushrooms on it. Stuff the garlic mixture into them.
6. Top mushrooms with the remaining cheese.
7. Bake in the preheated oven for about 20 minutes or until golden brown.
8. Serve warm!

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 24g

Total Fat: 38g

Calories: 450

Side Dishes & Soups

Creamy Cauliflower-Bacon Bake

Preparation time: 20 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients:

• 3 cups cauliflower florets
• 1/2 cup low-fat sour cream
• 3 tablespoons milk
• 2 garlic cloves (minced)
• 1 red onion (chopped)
• 1/2 cup shredded Emmentaler cheese
• 1 ½ ounces smoked bacon, cooked and chopped

Directions:

1. Preheat oven to 425°F.
2. Bring a pot of water to a boil.
3. Cook the cauliflower for about 4 minutes, until crisp-tender. Remove from the pot and rinse under running water. Strain the liquid (reserve ½ cup) and transfer to a bowl.
4. Mix the sour cream, milk, garlic and red onion.
5. Add the cream mixture to the veggie bowl and toss to coat. If you need some more liquid, add some of the cooking water.
6. Transfer the mixture into an ovenproof dish and spread evenly. Top with the smoked bacon and cheese.
7. Cover and bake for 25 minutes. Check if the cauliflower is tender. Remove the cover and cook for 5 minutes more to get a crispy top.
8. Take the dish out of the oven and let cool a little bit before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 3g

Net Carbs: 7g

Protein: 9g

Total Fat: 11g

Calories: 169

Baked Mozzarella-Eggplant Rounds

Preparation time: 5 minutes

Cooking time: 15 to 20 minutes

Serves: 4

Ingredients:

• 2 medium sized eggplants
• 1/2 cup freshly grated Mozzarella cheese
• 2 garlic cloves
• 1 teaspoon dried oregano
• Salt & freshly ground black pepper, to taste

Directions:

1. Preheat oven to 425°F.
2. Line a baking dish with parchment paper.
3. Rinse the eggplants and pat dry. Slice into 1/4-inch thick rounds and place them on the dish.
4. Crush the garlic and spread over the eggplants. Sprinkle with oregano, salt and pepper.
5. Top the eggplant slices with grated Mozzarella and cook for 19–20 minutes, until they are soft and the cheese melts.
6. Remove from the oven and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 18g

Dietary Fiber: 10g

Net Carbs: 7g

Protein: 7g

Total Fat: 3g

Calories: 112

Zucchini Noodle Stir-Fry with Almond Chicken

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 6

Ingredients:

• 4 medium zucchini
• 1 cup of chicken breast (cut into bite-sized pieces)
• 1 carrot (diced)
• 1 medium head kale (chopped)
• 2 chives (thinly sliced)
• 1 red hot chili pepper (thinly sliced)
• ¼ cup almonds (chopped)
• ¼ cup fresh parsley (chopped)
• ½ tablespoon grated fresh ginger root
• 3 tablespoon of Tamari
• 1 tablespoon of coconut oil for cooking (deodorized)
• ½ tsp of curry powder
• Salt and freshly ground black pepper, to taste

Directions:

1. Create zucchini noodles with a spiralizer.
2. Heat the coconut oil in a skillet.
3. Brown the chicken pieces on all sides.
4. Reduce the heat to medium. Add the zucchini, chili pepper, carrot, kale, chives, cilantro, ginger, and curry powder. Season with salt and pepper to taste and cook for 5–10 minutes, or until the zucchini becomes tender and the kale wilts.
5. Add the soy sauce and stir in the almonds. Cook for another 5 minutes.
6. Remove the saucepan from heat. Let rest for 10 minutes before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 3g

Net Carbs: 7g

Protein: 12g

Total Fat: 5g

Calories: 127

Cucumber Salad with Toasted Sunflower Seeds

Preparation time: 15 minutes

Cooking time: 5 minutes

Serves: 4

Ingredients:

• 4 cucumbers (sliced)
• 2 green onions (thinly sliced)
• 2 limes
• 2 scallions (finely chopped)
• 2 tablespoons sunflower seeds (toasted)
• 2 tablespoons apple cider vinegar
• 2 tablespoons sunflower oil
• 2 tablespoons parsley (chopped)
• Salt and pepper, to taste

Directions:

1. Halve the limes. Slice one half and juice the rest.
2. Cut the cucumber into slices and place in a salad bowl.
3. Add the scallions, onions, sunflower seeds and parsley. Drizzle with apple cider vinegar, olive oil and lime juice. Stir well for the flavors to combine.
4. Serve garnished with lime slices.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 2g

Net Carbs: 10g

Protein: 3g

Total Fat: 8g

Calories: 123

Quick and Easy Sea Bass Soup

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 6

Ingredients:

• 4 large zucchini 
• 1 pound sea bass fillets, cut into strips
• 1 red onion (thinly sliced)
• Zest and juice from one lemon
• 6 tablespoons coriander leaves (chopped)
• 1 ½ cups soy milk
• 1 tablespoon extra-virgin olive oil
• 10 ounces tomato paste
• 2 teaspoons curry powder

Directions:

1. Spiralize the zucchini and set aside.
2. Heat the olive oil in a large stockpot. Sauté the onion for 4–5 minutes until translucent.
3. Add the zucchini noodles and cook for 4–6 minutes until the edges become brown.
4. Pour the soy milk then add the sea bass, lemon juice, and half of the coriander.
5. Add the tomato paste and curry powder.
6. Bring the soup to a boil, lower the heat and simmer for 10 minutes.
7. Garnish with coriander and lemon zest.

Nutrition Facts (per serving)

Total Carbohydrates: 23g

Dietary Fiber: 3g

Net Carbs: 20g

Protein: 25g

Total Fat: 6g

Calories: 232

Sardine Salad with Zucchini Black Sesame Noodles

Preparation time: 15 minutes

Cooking time: 0 minutes

Serves: 6

Ingredients:

• 4 zucchini
• 10 ounces canned sardines (drained)
• 2 small red onions (chopped)
• 2 celery stalks (chopped)
• ¼ cup parsley (chopped)
• 1 tablespoon dried oregano
• 3 tablespoons black sesame seeds
• 4 tablespoons apple cider vinegar
• 2 tablespoons Tamari
• 1 inch fresh ginger root (minced or grated)
• 2 tablespoons extra virgin olive oil
• 1 teaspoon chili powder or hot pepper sauce
• salt and black pepper, to taste

Directions:

1. Spiralize the zucchini to create the noodles.
2. Prepare the dressing by combining the soy sauce, oregano, apple cider vinegar and chili powder in a mixing bowl. Whisk in the olive oil little by little until you get a thick sauce.
3. In a large serving bowl, combine the zucchini noodles, sardines, onions, ginger, chopped celery and parsley. Coat with the dressing and top with sesame seeds to serve.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 3g

Net Carbs: 6g

Protein: 15g

Total Fat: 13g

Calories: 206

Spicy Chicken Vegetable Soup

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 6

Ingredients:

• 2 carrots (sliced)
• ¼ cup bamboo shoots
• 1 red Poblano pepper (finely chopped)
• 2 celery stalks (chopped)
• ¾ pound of boneless, skinless chicken breasts (cut into bite-sized pieces)
• 5 cups vegetable stock
• Zest and juice from 1 lime
• 1 cup Champignon mushrooms (chopped)
• 2 green onions (sliced)
• 1 teaspoon curry powder (or 3 curry leaves)
• 1 tablespoon white wine vinegar
• 2 tablespoons ginger powder
• 2 tablespoons Tamari
• 1 teaspoon turmeric powder
• 2 tablespoons dry white wine
• 2 tablespoons olive oil
• Salt and pepper, to taste

Directions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the spices, salt and pepper, and cook for about 1 minute.
3. Add the meat to the pan and cook for 5 minutes per side, until golden.
4. Stir in the onions, mushrooms, carrots, celery and bamboo shoots. Cook for 5 more minutes.
5. Finally, add the soy sauce, lime juice and zest, white wine vinegar, dry white wine and vegetable stock. Cover and simmer for about 25 minutes, until the veggies are soft. Serve hot. 

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 3g

Net Carbs: 5g

Protein: 19g

Total Fat: 9g

Calories: 195

Spicy Beef Soup with Zucchini Noodles

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves: 8

Ingredients:

3 large zucchini (spiralized or peeled into strips)

1 pound grass-fed ground beef

2 carrots (sliced)

4 cups chicken broth

2 heads kale (chopped)

4 green onions (thinly sliced)

1 tablespoon fresh ginger (grated)

2 teaspoons chili paste

1 tablespoon sesame oil

Directions

1. Heat a large saucepan over medium heat.
2. Brown the beef for 5–6 minutes. Remove from heat and set aside.
3. Heat the oil in the same saucepan, over medium-high heat, and add the veggies, chicken broth, kale, chili paste, ginger and onions.
4. Bring to a boil, reduce heat to low and simmer for 20 minutes, until the vegetables are soft.
5. Stir in the ground beef and continue cooking together for another 10 minutes. Serve hot. 

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 3g

Net Carbs: 8g

Protein: 23g

Total Fat: 6g

Calories: 191

Low Carb Chili

Preparation time: 15 minutes

Cooking time: 60 minutes

Serves: 6

Ingredients:

• 1 ¼ pound grass-fed ground beef
• 3 Roma tomatoes (chopped)
• 2 green onions (chopped)
• 8 ounces canned tomatoes (chopped with juice)
• 1 medium green bell pepper (chopped)
• 1 carrot (sliced)
• 2 celery stalks (chopped)
• 1½ teaspoons ground cumin seeds
• 2 chili peppers (chopped)
• Salt and pepper to taste
• ¾ cup vegetable stock, or as needed

Directions:

1. Brown the ground beef in a large skillet for 5–6 minutes.
2. Remove the fat and season with salt and pepper.
3. Add the onions and bell pepper to the ground beef and cook for 2 minutes more.
4. Stir in the Roma tomatoes, carrot, celery, and canned tomatoes. Mix well. Add the water and bring to a boil.
5. Reduce the heat to low, add the cumin seeds and chili peppers and allow to simmer for about 90–120 minutes, until slightly thickened, stirring occasionally.
6. Serve hot.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 2g

Net Carbs: 5g

Protein: 30g

Total Fat: 6g

Calories: 209

Breakfast Recipes

Pizza with Olives, Mushrooms, and Bacon

Preparation time: 10 minutes

Cooking time: 20 to 25 minutes

Serves: 2

InGredients:

• 2 medium eggs (well beaten)
• 10 cherry tomatoes (halved)
• 1 large Champignon mushroom (sliced)
• 6 slices of bacon (cooked)
• 8 Kalamata olives (thinly sliced)
• ½ teaspoon dried oregano
• 1 ounce low-fat Mozzarella (cubed)
• 2 teaspoons olive oil
• Basil leaves to garnish
• Salt and freshly ground pepper, to taste

Directions:

1. Preheat oven to 350°F.
2. Beat the eggs, season with salt, pepper, and oregano, and set aside.
3. Heat some olive oil in a medium heatproof skillet. Once hot, add the eggs and cook for 2 minutes until the mixture comes together.
4. Evenly spread half of the tomatoes, olives, mushrooms and bacon on top of the eggs. Top with a third of the cheese. Repeat for the next layer and add the remaining cheese on top. Cook for about 3 minutes until cheese begins to melt.
5. Transfer to the oven and bake for 3–4 minutes until the cheese becomes golden brown.
6. Remove from the oven and serve while hot.

Nutrition Facts (per serving)

Total Carbohydrates: 17g

Dietary Fiber: 5g

Net Carbs: 12g

Protein: 17g

Total Fat: 18g

Calories: 285

Cheesy No-Baked Frittata

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 6

Ingredients:

• 6 eggs
• 1 tablespoon coconut oil for cooking (deodorized)
• 1 garlic clove (minced)
• 1 medium yellow bell pepper (chopped)
• 2 green onions (chopped)
• 2 (14-ounce) cans diced tomatoes
• 3 ½ ounces Parmesan cheese
• 2 tablespoons tomato paste
• 1 chili (chopped)
• 1 teaspoon cumin
• 1 teaspoon turmeric
• Pinch of cayenne pepper
• Salt and pepper to taste
• Small bunch of fresh coriander to serve

Directions:

1. Heat the coconut oil in a large skillet. Add the chopped onion and garlic and sauté for 3–4 minutes until fragrant and soft.
2. Add the bell peppers and cook for 5 minutes more, until tender.
3. Stir in the tomatoes and tomato paste and stir well. Add the chili and the spices (cumin, turmeric and cayenne pepper) and simmer for 5 minutes. Adjust the taste if necessary. Bring the cheese to the pan. Stir to mix well.
4. Crack the eggs over the tomato mixture, making sure they are evenly distributed. Simmer for 10–15 minutes more, covered. Check from time to time to see if the mixture doesn’t get burn. If you want the eggs well done, cook for 15 minutes.
5. Garnish with fresh coriander and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 3g

Net Carbs: 7g

Protein: 13g

Total Fat: 11g

Calories: 179

Kale and Eggs Benedict

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 1

Ingredients

• 2 large eggs
• 1 tablespoon cream cheese
• 1 garlic clove (peeled and crushed)
• ½ stick butter
• 2 teaspoons coconut oil
• 3 ounces baby spinach
• Salt and pepper to taste

Directions:

Kale and egg

1. Melt 1 teaspoon coconut oil in a large skillet. Sauté the garlic for 2–3 minutes until golden brown.
2. Add the spinach.
3. Cook for 5 minutes, covered. Remove from heat but leave the cover on.
4. Melt 1 more teaspoon of coconut oil in another skillet.
5. Crack 1 egg and separate the white from the yolk. Crack the other whole egg in the bowl with the egg white. Add these eggs to the skillet and cook for 2 minutes.

Hollandaise Sauce

1. Meanwhile, melt the cream cheese to form a creamy sauce.
2. Blend the remaining egg yolk in a food processor for 20 seconds and add some salt and pepper. Then begin to add the butter and cream cheese mixture about a quarter at a time while continuously blending until smooth.
3. Serve the eggs on a bed of spinach leaves, topped with sauce.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 2g

Net Carbs: 3g

Protein: 16g

Total Fat: 23g

Calories: 280

Kale, Zucchini and Goat Cheese Crustless Quiche

Preparation time: 15 minutes

Cooking time: 45 minutes

Serves: 4

Ingredients:

• 4 large eggs
• 8 ounces fresh zucchini, sliced
• 10 ounces kale
• 3 garlic cloves (minced)
• 1 cup soy milk
• 1 ½ ounces goat cheese
• ¼ cup grated parmesan
• ½ cup shredded cheddar cheese
• 2 teaspoons olive oil
• Salt & pepper, to taste

Directions:

1. Preheat oven to 350°F.
2. Heat 1 teaspoon olive oil in a skillet over medium-high heat. Sauté the garlic for 1 minute until fragrant.
3. Add the zucchini and cook for 5–7 minutes more until soft.
4. Beat the eggs, and then add the milk and Parmesan cheese little by little.
5. Meanwhile heat the remaining olive oil in another skillet and add the kale. Cover and cook for about 5 minutes until it wilts.
6. Slightly grease a baking dish with cooking spray and spread the kale leaves across the bottom. Add the zucchini and top with goat cheese.
7. Pour the egg, milk and parmesan mixture evenly over the other ingredients. Top with cheddar cheese.
8. Bake for 50–60 minutes until golden brown. Check the center of the quiche, it should have a solid consistency.
9. Let chill for a few minutes before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 15g

Dietary Fiber: 2g

Net Carbs: 13g

Protein: 19g

Total Fat: 18g

Calories: 290

Spaghetti Squash Carbonara

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

• 1 small spaghetti squash
• 6 ounces bacon (roughly chopped)
• 1 large tomato (sliced)
• 2 chives (chopped)
• 1 garlic clove (minced)
• 6 ounces low-fat cottage cheese
• 1 cup Gouda cheese (grated)
• 2 tablespoons olive oil
• Salt and pepper, to taste

Directions:

1. Preheat the oven to 350°F.
2. Cut the spaghetti squash in half, brush with some olive oil and bake for 20–30 minutes, skin side up. Remove from the oven and remove the core with a fork, creating the spaghetti.
3. Heat one tablespoon of olive oil in a skillet. Cook the bacon for about 1 minute until crispy.
4. Quickly wipe out the pan with paper towels.
5. Heat another tablespoon of oil and sauté the garlic, tomato and chives for 2–3 minutes. Add the spaghetti and sauté for another 5 minutes, stirring occasionally to keep from burning.
6. Begin to add the cottage cheese, about 2 tablespoons at a time. If the sauce becomes too thick, add about ¼ cup water. The sauce should be creamy, but not too runny or thick. Allow to cook for another 3 minutes.
7. Serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 0g

Net Carbs: 11g

Protein: 18g

Total Fat: 21g

Calories: 305

High-Protein Gluten-Free Pancakes

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves: 2

INGREDIENTS

• 6 eggs
• 1 cup low-fat cream cheese
• 1 ½ teaspoons baking powder
• 1 scoop protein powder
• ¼ cup almond meal
• ½ teaspoon salt

DIRECTIONS

1. Combine the dry ingredients in a food processor. Add the eggs one by one, and then the cream cheese. Process until you get a batter.
2. Slightly grease a skillet with cooking spray and place over medium-high heat.
3. Ladle the batter into the skillet. Gently rotate the skillet to create round pancakes.
4. Cook for about 2 minutes on each side.
5. Serve pancakes with your favorite topping.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 1g

Net Carbs: 8g

Protein: 31g

Total Fat: 14g

Calories:  288

High-Protein Breakfast

Preparation time: 2 minutes

Cooking time: 3 minutes

Serves: 2

Ingredients:

• 3 tablespoons chia seeds
• 3 tablespoons flax seeds
• 2 ounces coconut flour
• 1 cup soy milk
• ⅔ cup water
• ½ tablespoon ground cinnamon
• Pinch of nutmeg
• 2 scoops of vanilla protein powder

DIRECTIONS:

1. Combine all the ingredients and set aside for the night. It is best to keep the bowl in the fridge.
2. In the morning, bring the soaked ingredients to a simmer and cook until the mixture thickens. You can also enjoy it without cooking, to fully benefit from all the vitamins and minerals in the ingredients.
3. Serve with your favorite topping.

Nutrition Facts (per serving)

Total Carbohydrates: 23g

Dietary Fiber: 10g

Net Carbs: 13g

Protein: 31g

Total Fat: 20g

Calories: 405

Flaxseed Crepes with Yogurt

Preparation time: 3 minutes

Cooking time: 2 minutes

Serves: 2

INGREDIENTS:

• 8 large egg whites
• ½ cup plain yogurt
• 4 tablespoons ground flaxseeds
• ½ cup soy milk

DIRECTIONS:

1. Combine the flaxseeds with the milk and mix well until smooth and free of lumps.
2. Beat the egg white and add to the flaxseeds mixture little by little.
3. Slightly grease a non-stick skillet with cooking spray. Ladle the batter and cook for about 60–90 seconds on one side and 10–15 seconds on the other.
4. Top with yogurt and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 4g

Net Carbs: 9g

Protein: 23g

Total Fat: 6g

Calories: 219

Herb Chicken Burger

Preparation time: 5 minutes

Cooking time: 20 minutes

Serves: 4

INGREDIENTS:

• 4 large eggs
• 1 ½ pounds ground chicken thighs (skinless, boneless)
• 4 slices bacon (chopped)
• 1 green onion (chopped)
• Small bunch of dill (chopped)
• 8 slices gluten-free toast
• 2 ½ teaspoons olive oil
• 1 large tomato (sliced)
• Salt and pepper to taste

DIRECTIONS:

1. In a bowl, combine the chopped bacon and ground chicken. Add the onion and dill and stir well. Season with black pepper and salt. Shape the mixture into patties about ¾ inch thick. Wrap in plastic and leave in the fridge for half an hour to harden.
2. Heat the grill to a medium-high heat and grease with cooking spray. Place the chicken burgers on the grill. Grill for 8 minutes each side (until not pink inside).
3. Place the toast slices in the toaster and heat a little bit.
4. Heat the olive oil in a skillet over medium-high heat and fry the eggs for at least 3 minutes.
5. Assemble the burger: place a toast slice, the chicken patty, a tomato slice, the egg, and another toast slice.

Nutrition Facts (per serving)

Total Carbohydrates: 22g

Dietary Fiber: 4g

Net Carbs: 18g

Protein: 63g

Total Fat: 35g

Calories: 599

Cottage Cheese Omelet with Veggies

Preparation time: 3 minutes

Cooking time: 5 minutes

Serves: 2

INGREDIENTS:

5 eggs (beaten)

1 red onion (chopped)

1 cup kale (chopped)

¾ cup ricotta cheese

1 large tomato (sliced)

Cooking oil spray

DIRECTIONS:

1. Heat a non-stick skillet over medium-high heat.
2. Add the eggs, tilting the skillet to ensure an even layer. Next, add the red onion over the omelet.
3. Cook for 1–2 minutes, and add 1/2 of the ricotta cheese, kale, and tomato slices on half of the omelet. Cook for about 2 minutes more. Flip the naked half of the omelet onto the other half to make a perfect half circle.
4. Serve with the remaining ricotta cheese.

Nutrition Facts (per serving)

Total Carbohydrates: 18g

Dietary Fiber: 3g

Net Carbs: 15g

Protein: 27g

Total Fat: 19g

Calories: 343

DESSERTS

Coconut and almond Squares

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 12

INGREDIENTS:

• 1 cup coconut flour
• ½ cup melted butter
• 2 cups almonds
• ½ cup shredded coconut
• ¼ cup agave syrup
• ½ cup ground chia seeds
• ¼ teaspoon liquid stevia

DIRECTIONS:

1. Preheat the oven to 350°F. Bake the almonds on a baking dish for 6–8 minutes. Set aside to cool.
2. Place the almonds on one half of a piece of parchment paper and fold the other half over. Crush the almonds with a rolling pin or a kitchen hammer.
3. Combine the ground chia seeds with shredded coconut and coconut flour.
4. Add the crushed almonds and stir.
5. Stir in the butter, agave syrup, and stevia and mix until you form a dough.
6. Place the dough in a baking dish lined with parchment paper.
7. Bake at for about 25 minutes and remove from the oven.
8. Let cool, and then refrigerate for 120 minutes.
9. Cut into squares and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 19g

Dietary Fiber: 14g

Net Carbs: 6g

Protein: 8g

Total Fat: 28g

Calories: 353

Walnut and Pistachio Cookies

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 20

INGREDIENTS:

• 2 cups walnuts
• 1 cup coconut oil
• 3 tablespoons erythritol
• 1 cup pistachios (de-shelled)
• 1 teaspoon vanilla extract

DIRECTIONS:

1. Grind the pecans and pistachios in a food processor until they turn into a flour.
2. Add the other ingredients to the food processor and blend until you get a dough.
3. Roll the dough into a cylinder and cover with parchment paper.
4. Refrigerate for about 3 hours.
5. Remove from the fridge and slice into ½ inch slices.
6. Preheat oven to 325°F.
7. Place the slices on a baking sheet.
8. Cook for about 10 minutes until golden brown. 

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 1g

Net Carbs: 1g

Protein: 4g

Total Fat: 20g

Calories: 188

Cocoa Pudding With Chia Seeds

Preparation time: 20 minutes

Cooking time:  5 minutes

Serves: 2

INGREDIENTS:

• 2 tablespoons cocoa powder
• 1 almond milk
• ⅓ cup chia seeds
• ⅓ cup heavy whipping cream
• Seeds from 1 vanilla pod
• 1 tablespoon erythritol
• 2 tablespoons cocoa nibs

DIRECTIONS:

1. Bring the water to a boil and add the cocoa powder. Stir well to combine. Set aside to cool a little bit.
2. In a bowl, whisk together the whipping cream, cooled cocoa, vanilla seeds and erythritol.
3. Add the chia seeds and cocoa nibs.
4. Transfer to a small bowl and refrigerate for a minimum of 60 minutes before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary fiber: 6g 

Net Carbs: 3g

Protein:  4g

Total Fat:  28g

Calories: 284

Chocolate Banana Mini Tarts 

Preparation time: 15 minutes

Cooking time: 8 minutes

Serves: 4

INGREDIENTS:

Crust

• 2 large egg whites
• 2 tablespoons coconut flour
• 1 tablespoons erythritol
• ¼ cup chia seeds

Filling

• 4 tablespoons almond butter
• 2 tablespoons coconut oil

Top

• 4 tablespoons carob powder
• ¼ cup erythritol
• 1 ripe bananas
• 2 tablespoons half-and-half
• 1 vanilla pod
• ½ teaspoon cinnamon
• Pinch of nutmeg

DIRECTIONS:

1. Preheat the oven to 350°F.
2. Grind the chia seeds in a food processor until they resemble flour.
3. Add the coconut flour, erythritol, and egg whites into the chia seed powder and process until combined. 
4. Divide the mixture into 4 and cover the bottom of some small tart tins. Bake for about 8 minutes.
5. Melt together the almond butter and coconut oil.
6. After the crust is ready, let cool a little bit and cover with the coconut oil-butter mixture. Put in the fridge for 30 minutes.
7. Meanwhile, mash the banana and combine with carob powder, erythritol, the seeds from the vanilla pod, cinnamon, nutmeg and half-and-half. Blend until smooth and creamy.
8. Remove the tarts from the fridge, top with the blended banana mixture and return to the fridge for at least an hour before serving. 

Nutrition Facts (per serving)

Total Carbohydrates: 16g

Dietary Fiber: 4g

Net Carbs: 12g

Protein: 6g

Total Fat: 25g

Calories: 289

Creamy Chocolate Brownies

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 8

INGREDIENTS:

Brownies

• ½ cup coconut flour
• 2 eggs
• 2 ounces dark chocolate, no sugar added (broken into pieces)
• ½ tsp liquid Stevia
• ⅓ cup erythritol
• ⅓ cup cocoa powder
• 3 teaspoons lemon juice
• 2 ounces butter
• 3 tablespoons ground flaxseeds
• ¼ teaspoon baking soda

Chocolate Cream

• 1 ounce dark chocolate, no sugar added (broken into small pieces)
• ¼ cup fat-free half-and-half
• 1 tablespoon coconut oil

DIRECTIONS:

1. Preheat the oven to 350°F.
2. Grease a small baking dish with cooking spray or line with parchment paper.
3. Combine the chocolate with the butter and melt over simmering water.
4. Whisk in the egg and combine with stevia and erythritol. Slowly add to the chocolate mixture.
5. Stir in the dry ingredients one by one.
6. Transfer the batter to the baking dish and cook for 25–30 minutes. Let cool before cutting into pieces.
7. Combine all the ingredients for the cream and bring to a simmer.
8. Spread over the brownie and keep in the fridge before serving.

Nutrition Facts (per serving)

Total Carbohydrates:  7g

Dietary Fiber: 3g

Net Carbs: 4g

Protein: 5g

Total Fat: 18g

Calories: 202