Breakfast


Jalapeno Bacon Egg Cups Photo

Jalapeno Bacon Egg Cups – All Phases

This makes a total of 12 Jalapeño Bacon Egg Cups. Each Egg Cup comes out to be 216 Calories, 19.3g Fats, 0.9g Net Carbs, and 9.6g Protein.

The Preparation

  • 12 Strips No Sugar Added Bacon Free of Added Nitrites & Nitrates
  • 8 Large Eggs
  • 4 oz. Aged Cheddar Cheese
  • 3 oz. Green Valley Organics Cream Cheese
  • 4 Medium Jalapeno Peppers, De-seeded and Chopped
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • Sea Salt and Pepper to Taste

The Execution

  1. Preheat oven to 375F. Par-cook bacon so it’s semi crisp but still pliable. Save bacon grease to add to mixture.
  2. Use a hand mixer, to mix all the other ingredients (except cheddar and 1 jalapeno) together.
  3. Grease wells of muffin tin, then place par-cooked bacon around the edges.
  4. Pour egg mixture into the wells of the muffin tin. Don’t overfill.
  5. Add cheddar cheese on the top of the muffin, then a jalapeno ring. Cook at 375F for 20-25 minutes.
  6. Once cooked, remove from the oven to let cool.

Breakfast Sausage Casserole

Breakfast Sausage Casserole – Phases 2, 3 & 4

This makes a total of 8 servings of Breakfast Sausage Casserole. Each serving comes out to be 482 Calories, 41.4g Fats, 2.9g Net Carbs, and 22.6g Protein.

The Preparation

  • 1 cup Almond Flour
  • 1/4 cup Flaxseed Meal
  • 1 lb. No Sugar Added Sausage Free of Added Nitrites & Nitrates
  • 10 Large Eggs
  • 4 oz. Compliant Aged Cheese
  • 6 tbsp. Walden Farms Maple Syrup
  • 4 tbsp. Butter
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Sage
  • Sea Salt and Pepper to Taste

The Execution

  1. Pre-heat oven to 350F. Put a pan on the stove over medium heat, then add the sausage. Break up while it’s cooking.
  2. In a separate bowl, measure out all dry ingredients (including cheese), then add the wet ingredients. Add 4 tbsp. syrup and mix together well.
  3. Once the sausage is browned and somewhat crispy, add everything (including excess fat) into the mixture and mix again.
  4. Line a 9×9 casserole dish with parchment paper and then pour the casserole mixture into the dish. Use 2 tbsp. syrup drizzled over the top for extra maple flavor.
  5. Place in the oven and bake for 45-55 minutes. Once done, remove from the oven and let cool. Remove the casserole by holding on to the edges of the parchment paper and lifting out.

Almond Flour & Flaxseed Pancakes Photo

Almond Flour & Flaxseed Pancakes – Phases 2, 3 & 4

Per pancake it comes out to: 213 Calories, 19.9g Fats, 1.6g Net Carbs, and 6.1g Protein. Per pancake it comes out to: 213 Calories, 19.9g Fats, 1.6g Net Carbs, and 6.1g Protein.

The Preparation

  • 1/2 Cup Almond Flour
  • 1/2 Cup Flax Seed Meal
  • 4 Large Eggs
  • 4 tbsp. Coconut Oil
  • 1/2 Cup Coconut Milk
  • 2 tbsp. Erythritol
  • 2 tbsp. Butter
  • 1 tbsp. Coconut Flour
  • 1 tsp. Baking Powder
  • 1/2 tsp. Nutmeg
  • 1/2 tsp. Cinnamon
  • Pinch Sea Salt

The Execution

  1. Mix together all dry ingredients.
  2. Mix in the wet ingredients, trying to get as consistent of a texture as possible.
  3. In a pan, heat butter and coconut oil to medium-high heat.
  4. Add 1/4 Cup batter into the pan and turn the stove to medium-low heat.
  5. Once they bubble on top, let them site for a minute more to fully cook on the bottom (they are a little wet on the top). Flip them after they’re set on the bottom and sides.
  6. Cook through on the other side and serve with butter and Walden Farms syrup.

Breakfast Burger Photo

Breakfast Burger – All Phases

This makes 2 servings of the Breakfast Burger. Each serving comes out to be 655 Calories, 56g Fats, 3g Net Carbs, and 30.5g Protein.

The Preparation

  • 4 oz. No Sugar Added Sausage Free of Added Nitrites & Nitrates (2 oz. per serving)
  • 2 oz. Aged Cheddar Cheese
  • 4 slices No Sugar Added Bacon Free of Added Nitrites & Nitrates
  • 2 Large Eggs
  • 1 tbsp. Butter
  • Sea Salt and Pepper to Taste

The Execution

  1. Cook bacon in the oven at 400F for 20-25 minutes.
  2. Form and cook sausage patties on both sides. Add cheese, and cove with a lid. Remove from pan.
  3. Cook egg over easy and assemble.

Bacon Cheddar Chive Omelet Photo

Bacon Cheddar Chive Omelet – All Phases

This makes 1 serving of Bacon Cheddar Chive Omelette. The macros come out to be 463 Calories, 39g Fats, 1g Net Carbs, and 24g Protein.

The Preparation

  • 2 Slices No Sugar Added Bacon Free of Added Nitrites & Nitrates, Already Cooked
  • 1 tsp. Bacon Fat
  • 2 Large Eggs
  • 1 oz. Aged Cheddar Cheese
  • 2 Stalks Chives
  • Sea Salt and Pepper to Taste

The Execution

  1. Make sure all ingredients are prepped. Heat a pan on medium-low with bacon fat in. Add the eggs, and season with chives, salt, and pepper.
  2. Once the edges are starting to set, add your bacon to the center and let cook for 20-30 seconds. Turn off the stove.
  3. Add the cheese on top of the bacon, and fold edges on top of the cheese like a burrito – holding the edges in place to use the cheese as a “glue”.
  4. Flip over and warm through on the other side.

Ham Cheddar Chive Soufflé – Photos

Ham Cheddar Chive Soufflé – All Phases

This makes a total of 5 servings. Each serving comes out to 404 Calories, 39.6g Fats, 3.5g Net Carbs, and 19.6g Protein.

The Preparation

  • 3 tbsp. Olive Oil
  • 1/2 Medium Onion, Diced
  • 1 1/2 tsp. Garlic, Minced
  • 6 oz. Ham Steak, Cooked and Cubed
  • 1 tbsp. Butter, To Grease Ramekins
  • 6 Large Eggs
  • 1 Cup Aged Cheddar Cheese, Shredded
  • 1/2 Cup Heavy Whipping Cream
  • 2-3 tbsp. Fresh Chives, Chopped
  • 1/2 tsp. Sea Salt
  • 1/4 tsp. Black Pepper

The Execution

  1. Preheat oven to 400F. Heat olive oil in a pan and add onions. Once soft, add garlic to brown.
  2. In a bowl, add all of the ingredients together and mix well. Separate mixture into ramekins and bake for 20 minutes.
  3. Let cool slightly and serve.

Spinach, Onion & Goat Cheese Omelette Photo

Spinach, Onion & Goat Cheese Omelette – All Phases

This makes 1 whole omelette. For the whole omelette, it comes out to 620 Calories, 56g Fats, 5.5g Net Carbs, and 25g Protein.

The Preparation

  • 1/4 Medium Onion
  • 2 tbsp. Butter
  • 1 Large Handful of Spinach
  • 3 Large Eggs
  • 2 tbsp. Heavy Whipping Cream
  • 1 oz. Goat Cheese
  • 1 Medium Spring Onion (Garnish)
  • Sea Salt and Pepper to Taste

The Execution

  1. Slice onion into long strips. Saute in butter until caramelized. Add spinach to pan and allow to wilt.
  2. Remove vegetables from the pan. Mix 3 large eggs, cream, and salt and pepper together in a container.
  3. Pour egg mixture into the pan and allow to cook over medium-low heat.
  4. Once edges of omelette begin to set, spoon spinach and onions over 1/2 of the omelette. Crumble goat cheese over the spinach.
  5. As the top of the omelette begins to set, fold over the omelette and serve! Garnish with spring onions if you’d like.

Spinach & Cheddar Scrambled Eggs Photo

Spinach & Cheddar Scrambled Eggs – All Phases

One serving: 698 calories, 57g fat, 6g carb, 3g fiber (3g net carb), 40g protein

The Preparation

  • 4 Large Eggs
  • 4 Cups Fresh Spinach
  • 1/2 Cup Aged Cheddar Cheese
  • 1 tbsp. Olive Oil
  • 1 tbsp. Heavy Whipping Cream
  • Pinch Sea Salt
  • Pinch Pepper

The Execution

  1. Assemble ingredients together.
  2. Add your 4 eggs to a cup or bowl.
  3. Add 1 tbsp heavy cream and salt and pepper to taste. Mix so there are still egg whites showing.
  4. Heat a large pan to high with 1tbsp olive oil.
  5. Add your spinach once the oil has reached its smoke point.
  6. Add salt and pepper as the spinach begins to sizzle, stirring frequently.
  7. Once the spinach has fully wilted, reduce heat to medium low and add eggs.
  8. Stir slowly once the eggs have set and add your cheese.
  9. Once melted, plate and enjoy!

Lunch


Cheese Stuffed Bacon Wrapped Hotdogs Photos

Cheese Stuffed Bacon Wrapped Hotdogs – All Phases

This makes a total of 6 Cheese Stuffed Bacon Wrapped Hot Dogs. Each comes out to be 380 Calories, 34.5g Fats, 0.3g Net Carbs, and 16.8g Protein.

The Preparation

  • 6 No Sugar Added Hot Dogs Free of Added Nitrites & Nitrates
  • 12 Slices No Sugar Added Bacon Free of Added Nitrites & Nitrates
  • 2 oz. Aged Cheddar Cheese
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • Sea Salt and Pepper to Taste

The Execution

  1. Pre-heat oven to 400F. Make a slit in all of the hot dogs and insert sliced cheese into the slits.
  2. Wrap each hot dog in 2 slices of bacon, then secure bacon on each end with toothpicks.
  3. Place hot dogs on top of a wire rack that’s on top of a cookie sheet.
  4. Season the hot dogs, and bake for 35-40 minutes.

Chili Lime Meatballs Photos

Chili Lime Meatballs – Phases 2, 3 & 4

This makes 3 servings of Chili Lime Meatballs. Each serving comes out to be 428 Calories, 31.3g Fats, 4.7g Net Carbs, and 33.7g Protein.

The Preparation

The Meatballs

The Guacamole

The Execution

  1. Preheat oven to 350F. Cheddar Cheese and set aside in a bowl. Prep all of the vegetables and add to bowl with ground chicken.
  2. Chop 2 tbsp. cilantro and add to the bowl. Season with spices, then juice 1/2 lime into the chicken meatball mixture and add the zest.
  3. Add 2 tbsp. almond flour and flaxseed meal, then mix everything together well.
  4. Roll out the meatballs as uniform as you can get them and bake for 15-18 minutes or until cooked through.
  5. Make the simple guacamole by mashing together avocado, lime juice, garlic powder, and salt and pepper to taste.
  6. Serve with simple guac for a delicious meal.

Jalapeno Poppers Photo

Jalapeno Poppers – All Phases

This makes 8 Jalapeno Poppers. Each jalapeno popper comes out to 182 Calories, 16.5g Fats, 1.3g Net Carbs, and 4.8g Protein.

The Preparation

The Execution

  1. Preheat oven to 400F. Slice all jalapenos in half, then use a spoon to scrape out the “guts” of the peppers.
  2. In a bowl, mix together cream cheese, mozzarella cheese, and spices of your choice.
  3. Pack cream cheese mixture into peppers and place other half of pepper on top to close peppers up again.
  4. Wrap each pepper in 1 slice of bacon, starting from the bottom and working up.
  5. Bake for 20-25 minutes, then broil for an additional 2-3 minutes.

Ham & Cheese Stromboli Photo

Ham & Cheese Stromboli – Phases 2, 3 & 4

This makes a total of 4 servings of Ham & Cheese Stromboli. Each serving comes out to be 306 Calories, 21.8g Fats, 4.7g Net Carbs, and 25.6g Protein.

The Preparation

The Execution

  1. Preheat your oven to 400F and in a microwave melt your mozzarella cheese. About 1 minute, then 10 second intervals, stirring occasionally.
  2. Combine almond flour, coconut flour and seasonings in a mixing bowl, then place melted mozzarella on top and begin working it in.
  3. After about a minute, when the cheese has had a chance to cool down a bit, add in your egg and combine everything together.
  4. When everything is combined, transfer it to a flat surface with some parchment paper and lay a sheet of parchment paper on top.
  5. Use a rolling pin or your hand to flatten it out.
  6. Use a pizza cutter or knife to cut diagonal lines beginning from the edges of the dough to the center, leave a row of dough untouched about 4 inches wide.
  7. Alternate laying ham and cheddar on that uncut stretch of dough. Then lift one section of dough at a time and lay it over the top, covering your filling.
  8. Bake it for about 15-20 minutes until you see it has turned a golden brown color.

Crockpot Buffalo Chicken Soup Photo

Crockpot Buffalo Chicken Soup – All Phases

This makes 5 total servings of Crockpot Buffalo Chicken Soup. Each serving comes out to be 523 Calories, 44.2g Fats, 3.4g Net Carbs, and 20.8g Protein.

The Preparation

The Execution

  1. De-bone the chicken thighs, slice the chicken into chunks and drop them in the crockpot with the rest of the ingredients to the crockpot except for cream, cheese, and xanthan gum.
  2. Set crockpot on low for 6 hours (or high for 3 hours) and let cook completely.
  3. Once everything is cooked, remove the chicken from the crockpot and shred using a fork.
  4. Add cream, cheese, and xanthan gum to the crockpot. Use an immersion blender to emulsify all of the liquids together.
  5. Place the chicken back into the crockpot and stir together. Taste and season with extra salt, pepper, and hot sauce if you’d like.

Perfect Sunday Roast Photo

Perfect Sunday Roast – All Phases

This yields 8 total servings, each serving being 681 Calories, 46.6g Fats, 0.3g Net Carbs, and 90g Protein.

The Preparation

The Execution

  1. Let roast stand to room temperature for 60 minutes.
  2. Preheat oven to 375F. Combine all spices together.
  3. Place rib roast on to a roasting rack, or inside a casserole dish. Rub roast with spices.
  4. Roast for 1 hour in oven. Turn off oven completely and do NOT open the door. Let the roast sit for 3 hours in the oven.

“Everything” Low Carb Pizza Photo

Everything” Low Carb Pizza – Phases 2, 3 & 4

The pizza comes out to have 8 slices. Each slice is: 252 Calories, 17.4g Fats, 2.2g Net Carbs, and 18.9g Protein.

The Preparation

The Execution

  1. Add 1 ½ cup mozzarella cheese to a bowl.
  2. In a separate bowl, measure out 3/4 Cup Almond flour. Combine the parmesan cheese and Italian seasoning with it and mix well.
  3. In a small ramekin, have your cream cheese and egg ready.
  4. Microwave your mozzarella cheese for about 45 seconds until it is gooey.
  5. Combine all of your ingredients in a large bowl, and mix it together well.
  6. Keep kneading the dough together until you can form a ball. Add more almond flour if needed.
  7. Spread the dough onto your pre-greased baking sheet. You want to make sure the pizza dough is thin and has no holes. It should be around 10-12″ in size.
  8. Set your oven to broil setting. Cook for 5 minutes once the oven is heated.
  9. Remove from the oven, flip the crust (carefully, so as not to break it), and put it in the oven for another 5 minutes.
  10. Remove from the oven and begin to add toppings.

Toppings

  1. Cook your bacon. Cut it into small strips and fry. Drain and SAVE THE GREASE
  2. Fry your chicken in the hot bacon grease and measure 9 tbsp of the spinach dip. Once the chicken is done, combine these together, making sure all of the chicken is coated.

Final

  1. Top the pizza with the chicken mixture, making sure it’s evenly coated.
  2. Put the rest of your mozzarella cheese on top and add the bacon.
  3. Add the pizza back into the broiler for roughly 5 more minutes- until the cheese browns.
  4. Let cool 10 minutes, cut, serve, and enjoy!

Low Carb Crispy Fried Chicken Photo

Low Carb Crispy Fried Chicken – All Phases

Nutrition info (whole recipe): 1119 calories, 70g fat, 2g carb, 0g fiber (2g net carb), 92g protein.

The Preparation

The Execution

  1. Crush up your pork rinds in a Ziploc bag.
  2. In a bowl, put your pork rind crumbs, 1/3 Cup Parm cheese, and pepper.
  3. In another bowl, crack an egg and scramble it well.
  4. Mix the pork rind ingredients up to make sure it will coat the chicken evenly.
  5. Dip your chicken into the egg mixture, then dip it into the pork rind crumb mixture. We’re doing a double dip to ensure there will be a nice crust. Dip it in the egg mixture again, and again into the pork rinds.
  6. In a pan, put your olive oil and coconut oil. Turn to medium high heat and let it get hot.
  7. Once the oil is hot, place your chicken inside. DON’T TOUCH IT! Let it sit here a while, almost until you smell burning. We want to make sure the crust gets nice and crisp.
  8. Once you smell that burning, flip it over and do the same to the other side. Once you smell burning again, you can flip it over a second time.
  9. Turn your heat down to the lowest setting, and let your chicken cook for about 6-7 minutes per side (depending on thickness of the chicken breast).
  10. Let your chicken cook until it’s just about done. I like to keep my chicken nice and moist inside, JUST over the pink side in the center – but this is completely up to your own preferences.
  11. Serve this up with your favorite sides and enjoy.

Dinner


Nacho Chicken Casserole Photo

Nacho Chicken Casserole – All Phases

This makes a total of 6 servings of Nacho Chicken Casserole. Each serving comes out to be 426 Calories, 32.2g Fats, 4.3g Net Carbs, and 30.8g Protein.

The Preparation

The Execution

  1. Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until browned.
  2. Add cream cheese, sour cream and 3/4 of the cheddar. Stir together until melted and mixed. Add tomatoes and green chili and mix well. Add everything to a casserole dish.
  3. Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency. Season to taste.
  4. Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes.

Coconut Curry Chicken Tenders Photo

Coconut Curry Chicken Tenders – All Phases

This makes a total of 5 servings of Coconut Curry Chicken Tenders. Each serving (with sauce) comes out to be 494 Calories, 39.4g Fats, 2.1g Net Carbs, and 29.4g Protein.

The Preparation

The Execution

  1. Pre-heat oven to 400F. Get a cookie sheet with a wire rack ready.
  2. In a shallow bowl or plate with lips, beat an egg. Debone chicken thighs with skin on, then cut chicken into strips.
  3. In large resealable plastic bag, place pork rinds, coconut and spices. Add chicken and shake.
  4. Place tenders on wire rack and bake for 15 minutes. Flip each tender, them bake for 20 minutes more.
  5. Combine all sauce ingredients and mix together. Serve with chicken tenders.

Asian Inspired Keto Pork Chops Photo

Asian Inspired Keto Pork Chops – Phases 2, 3 & 4
This will serve 2 people, so per person the macros are 272 Calories, 9.5g Fats, 34g Protein and 6g Net Carbs

The Preparation

The Execution

  1. Place your pork chops on a flat surface and pound to ½ inch thick
  2. Halve your garlic cloves and set aside
  3. Grind the peppercorns and star anise to a fine powder in a blender or using a mortar and pestle.
  4. Add the lemongrass and garlic and pound or blend until a puree forms. Add fish sauce, soy sauce, sesame oil, and five spice powder and mix well.
  5. Put the pork chops in a tray, add the marinade, and turn to coat. Cover and marinate at room temp for 1-2 hours.
  6. Heat a pan to high and lightly coat your pork chops with almond flour.
  7. Add the chops to the pan and sear them on both sides, turning once. About two minutes per side.
  8. Transfer to a cutting board and cut each pork chop into several strips.
  9. To create a sauce, stir together the Sambal chili paste and sugar-free ketchup – easy and delicious!

Portobello Mushroom Burgers – All Phases

735 calories, 48g fat, 8g carb, 4g fiber, 4g net carbs, 60g protein

Portobello Mushroom Burgers Photos

The Preparation

The Execution

  1. Preheat griddle to high heat
  2. In a bowl, combine coconut oil and spices.
  3. Clean portobello mushrooms by scraping out the gills. Add Portobello caps and let them marinate until ready to grill the meat.
  4. In another bowl, combine your ground meat, mustard, salt, pepper, and cheese.
  5. Form meat mixture into a rounded patty.
  6. Place “buns” on grill and let them cook for about 8 minutes – until heated through.
  7. Add burger to the grill and cook for 5 minutes per side (medium rare).
  8. Remove Portobello caps and burger from the grill, assemble, and add your toppings of choice!
  9. Use turkey, chicken, or smaller mushroom caps/patties to lower calories.

Thin Crust Low Carb Pizza Photo

Thin Crust Low Carb Pizza – Phases 2, 3, & 4

191 Calories, 12g Fat, 5g Net Carbs, 17g Protein

The Preparation

The Execution

  1. Preheat oven to a toasty: 450 ° F
  2. Either brush slightly with oil or spray both sides with cooking spray.
  3. Place in oven for 1 to 2 minutes to harden and toast the crust.
  4. Remove from oven and add the sauce.
  5. Add cheeses (Mozz first)
  6. Add toppings of your choice
  7. Rub with some olive oil and toast for 1-2 minutes at 450° degrees to crisp it
  8. Cook for an additional ~3-6 minutes to melt cheese.

Keto Bites Crispy Stuffed Bacon Baskets Photo

Keto Bites Crispy Stuffed Bacon Baskets – All Phases

Per each stuffed bacon basket, it’s: 325 Calories, 26g Fats, 1.5g Net Carbs, and 19.8g Protein

The Preparation

The Execution

  1. Preheat oven to 350F.
  2. Make bacon weave and cut into quarters.
  3. Flip a cupcake tray, cover in foil in the 4 corners, and lay bacon weave on foil carefully.
  4. Bake for 50 minutes. Remove, let cool for 10, and switch oven to BROIL.
  5. Crack two eggs into a bowl, add heavy cream, and scramble.
  6. Heat 1 tbsp olive oil in a pan and cook down spinach. Add black pepper
  7. When spinach is cooked, add eggs and turn heat to low. Cook.
  8. Fill bacon baskets with egg and spinach mixture. Top with cheese.
  9. Add to oven and broil until your cheese has formed a nice crust. Remove and serve.

Low Carb Chili with a Kick Photo

Low Carb Chili with a Kick – All Phases

This makes 4 servings, each coming out to: 539 Calories, 30.5g Fats, 9.2g Net Carbs, and 50g Protein. If you want to cut the carbs, you can go light on the tomato sauce.

The Preparation

The Execution

  1. Chop your celery and red onions up to your size preference.
  2. In a pan on high heat, brown your ground beef in 1 Tbsp. butter. Add salt and pepper to taste.
  3. Start boiling some broccoli in a separate pan.
  4. Once your ground beef starts sizzling, add half of your red onion.
  5. Continue cooking your ground beef and mix the onion in so they can also caramelize.
  6. In your slow cooker, put your celery, the rest of your onions, green chile, and 1 can of diced tomatoes with jalapeno.
  7. Add all of your spices to the mixture and leave it alone.
  8. Your ground beef should be ready at this point. Turn off the heat.
  9. Look at that, the broccoli is ready too. You don’t want it to be tender, you still want it to have a nice crisp crunch to it.
  10. Drain your broccoli and add it to the slow cooker.
  11. Add your ground beef along with all of the fat to the slow cooker.
  12. Mix it well, turn your slow cooker to high heat and let it cook for 20 minutes.
  13. After 20 minutes, add the rest of your tomatoes and jalapenos, and add 1 cup of beef broth.
  14. Cover and cook for an additional 3 hours.
  15. You can serve immediately.
  16. Top it with cheese, or eat it by itself.

Cheddar and Bacon BBQ Meatballs Photos

Cheddar and Bacon BBQ Meatballs – All Phases

Each portion had about 2 Tbsp. BBQ sauce and 5 meatballs. This came out to: 473 Calories, 26.5g Fats, 3g Net Carbs, and 49g Protein.

The Preparation

The Execution

  1. Put the pork rinds into a ziploc bag and crush them until they are relatively fine.
  2. In a mixing bowl, put your ground beef, egg, salt, pepper, cumin, and garlic powder.
  3. Add your pork rind crumbs. Mix together well.
  4. Make a small hole in the meat and add your cheese. Mix well.
  5. Cut your 4 slices of bacon into thin strips. Easiest way is to use a pair of scissors. If you plan to use a knife, put your bacon in the freezer for 20 minutes previously to cutting it.
  6. Add your bacon to a hot pan and let it fry up.
  7. Keep cooking your bacon until it reaches a crisp point.
  8. Remove your bacon and place on a paper towel to dry and crisp up. Keep the pan with the bacon fat in it – we will be using it to cook the meatballs!
  9. Once your bacon has cooled off a bit, add it to the meat mixture and mix well.
  10. You will get 20-25 meat balls of a decent size. Roll them out and keep them to the side of your stove.
  11. Once all the meatballs are rolled out, add about half to the pan to start cooking.
  12. Let them brown on one side and then flip them over.
  13. Allow them to keep cooking, turning them on their other sides as needed.
  14. Remove them from the pan when they are rare (still semi-raw in the middle).
  15. Cook the rest of your meatballs. Once they are to a rare state, add all the meatballs to the pan.
  16. Turn down the heat to low, and cover the pan with a lid. Let these cook until they are to desired wellness.
  17. Final

  18. Remove the meatballs from the pan and let them rest for about 5 minutes.
  19. Serve them out, usually 4-5 meatballs per person.
  20. Apply your BBQ sauce on the top. This is to preference.

Desserts


No Bake Cashew Coconut Bar Photo

No Bake Cashew Coconut Bar – Phases 2, 3 & 4

This makes a total of 8 servings of No Bake Coconut Cashew Bars. Each serving comes out to be 189 Calories, 17.6g Fats, 4g Net Carbs, and 4g Protein.

The Preparation

The Execution

  1. Combine melted butter and almond flour in a large bowl and combine.
  2. To that, add cinnamon, salt, sugar free maple syrup and shredded coconut. Mix well.
  3. Roughly chop 1/2 cup of cashews (you may use raw or roasted) and add it into your coconut cashew bar dough. Mix very well again.
  4. Line a baking dish with parchment paper and spread the coconut cashew bar dough in an even layer. Place them in the refrigerator and chill for minimum 2 hours. Once they’re chilled, slice into bars and enjoy!

Low Carb Lemon Poppy Seed Soufflés Photo

Low Carb Lemon Poppy Seed Soufflés – Phases 2, 3 & 4

This makes a total of 4 Low Carb Lemon Poppy Soufflés. Each soufflé comes out to be 151 Calories, 10.8g Fats, 2.9g Net Carbs, and 9g Protein.

The Preparation

The Execution

  1. Preheat your oven to 375F and separate 2 eggs into 2 mixing bowls. Beat the egg whites until they’re foamy, then add in 2 tbsp. of erythritol and beat until shiny and stiff peaks form.
  2. In the other mixing bowl, cream together the egg yolks, ricotta cheese and the other 2 tbsp. of erythritol.
  3. Into the egg yolk ricotta bowl, add the zest and juice of half a lemon. Then, add the vanilla extract and poppy seeds. Mix well to combine.
  4. Fold the egg whites into the egg yolks half at a time, stirring gently.
  5. Grease 4 ramekins and add your soufflé batter into each one. Gently shake and tap the ramekins to flatten out the tops of the soufflés. Bake for about 20 minutes. The soufflé tops should be set but slightly jiggly.

Pumpkin Snickerdoodle Cookies  Photo

Pumpkin Snickerdoodle Cookies – Phases 2, 3 & 4

This makes a total of 15 Pumpkin Snickerdoodle Cookies. Per cookie, they are 99 Calories, 8.9g Fats, 1.7g Net Carbs, and 2.9g Protein.

The Preparation

The Cookies

The Topping

The Execution

  1. Pre-heat oven to 350F. Measure out dry ingredients and mix.
  2. In a separate container, measure out the butter, pumpkin puree, vanilla, and liquid stevia.
  3. Mix everything together well until a pasty dough is formed. Roll the dough into small balls and set on a cookie sheet covered with a silpat. About 15 cookies in total.
  4. Press the balls flat with your hand (or the bottom side of a jar) and bake for 12-13 minutes.
  5. While the cookies are cooking, run 2 tsp. erythritol and 1 tsp. pumpkin pie spice through a spice grinder.
  6. Once the cookies are done, sprinkle with the topping and let cool completely.

Peanut Butter Fudge Bars Photos

Peanut Butter Fudge Bars – Phases 2, 3 & 4

This makes 8 total Peanut Butter Fudge Bars. Each bar comes out to be 300 Calories, 19.8g Fats, 3.3g Net Carbs, and 4g Protein.

The Preparation

The Crust

The Fudge

The Toppings

The Execution

  1. Preheat the oven to 400°F. Melt 1/2 cup butter. Combine the almond flour, erythritol, cinnamon, salt and half the melted butter.
  2. Mix until even throughout and press into the bottom of a baking dish lined with parchment paper. Bake the crust for 10 minutes and then let it cool.
  3. Combine all the fudge ingredients in a small blender or food processor and blend. Spread the fudge evenly all the way up over the top.
  4. Just before chilling, top your bars off with some chopped chocolate. Chill overnight or freeze for 1-2 hours.

Butter Pecan Keto Ice Cream Photo

Butter Pecan Keto Ice Cream – Phases 2, 3 & 4

This makes 3 total servings of Butter Pecan Keto Ice Cream. Each serving comes out to be 319 Calories, 35.3g Fats, 1.3g Net Carbs, and 0.7g Protein.

The Preparation

The Execution

  1. Brown butter on low heat until an amber color.
  2. Add cream, stevia, and pecans and stir until combined together.
  3. Whisk coconut milk and xanthan gum into brown butter mixture, then place in ice cream machine.
  4. Follow manufacturers instructions for ice cream machine.

Mocha Ice Cream Photo

Mocha Ice Cream – Phases 2, 3 & 4

This makes a total of 2 servings of Keto Mocha Ice Cream. Per serving, it comes out to be 145 Calories, 15g Fats, 1.5g Net Carbs, and 1g Protein

The Preparation

The Execution

  1. Add all ingredients except for xanthan gum into a container, then blend with an immersion blender.
  2. Slowly add in xanthan gum while blending until a slightly thicker mixture is formed.
  3. Add to your ice cream machine and follow manufacturers instructions.

Chocolate Coconut Macaroon Cookies Photos

Chocolate Coconut Macaroon Cookies – Phases 2, 3 & 4

This makes a total of 20 Keto Chocolate Coconut Macaroon Cookies. Each cookie comes out to be 77 Calories, 6.8g Fats, 1g Net Carb, and 2.2g Protein.

The Preparation

The Execution

  1. Preheat oven to 350F.
  2. Mix together all dry ingredients. Add wet ingredients and mix together again.
  3. Roll out balls with hand and place on a silpat lined baking sheet.
  4. Bake for 15-20 minutes.

Almond Butter Chia Squares Photo

Almond Butter Chia Squares – Phases 2, 3 & 4

This makes 14 total Almond Butter Chia Squares. Per square, it is 120 Calories, 11.1g Fats, 1.4g Net Carbs, and 2.4g Protein.

The Preparation

The Execution

  1. Grind toasted almonds in food processor until a mealy substance is formed. Add 1 tsp. coconut oil and 2 tbsp. erythritol and continue mixing until almond butter is formed.
  2. Heat butter in a pan until browned, then add heavy cream, stevia, 2 tbsp. erythritol, and vanilla. Mix together until a bubbly mixture is formed. Add almond butter to mixture and stir.
  3. While the almond butter mixutre is cooking, grind chia seeds in a spice grinder. Put chia seeds and coconut flakes in a pan to toast for a few minutes.
  4. Combine everything together and add coconut cream (put it in the pan for a moment to melt it), 1 tbsp. coconut oil, and coconut flour. Mix well and pack into a square dish.
  5. Refrigerate for at least 1 hour. Chop into small squares and refrigerate again for a few hours.

Low Carb Key Lime Cheesecakes Photo

Low Carb Key Lime Cheesecakes – Phases 2, 3 & 4

This makes 12 total Key Lime Cheesecakes. Each cheesecake has 226 Calories, 20.8g Fats, 2.2g Net Carbs, and 4.2g Protein.

The Preparation

Cheesecake Crust

Key Lime Filling

The Execution

  1. Preheat oven to 350F. Grind macadamia nuts in a food processor until they are almost a coarse meal consistency.
  2. Add sweetener and almond flour and continue grinding until mixture climbs up side of food processor.
  3. Add cold butter and egg yolk and pulse together until a dough forms. Remove from food processor.
  4. Pack dough down into 12 silicon cupcake molds and bake for 5-7 minutes.
  5. While crust is cooking, cream together cream cheese, butter, eggs, and sweetener. Add key lime juice and zest and mix again.
  6. Let crust cool for 4-5 minutes, then pour cheesecake mixture inside silicone molds.
  7. Bake again for 30-35 minutes and remove. Let cool completely and store in fridge overnight.

Ultimate Keto Coffee Cake Photo

Ultimate Keto Coffee Cake – Phases 2, 3 & 4

This will make 8 total slices of Ultimate Keto Coffee Cake, each slice coming out to 257 Calories, 26.7g Fats, 3.8g Net Carbs, and 12.8g Protein.

The Preparation

Base

  • 6 Eggs, Separated
  • 6 Oz. Green Valley Organics Cream Cheese
  • 1/4 Cup Erythritol
  • 1/4 tsp. Liquid Stevia
  • 1/4 Cup Unflavored Protein Powder
  • 2 tsp. Vanilla Extract
  • 1/4 tsp. Cream of Tartar
  • Filling

    The Execution

    1. Preheat oven to 325F. Separate eggs from egg whites,
    2. Cream erythritol with egg yolks, then add all other ingredients except for cream of tartar and egg whites and whisk together well.
    3. Whip the egg whites and cream of tartar until stiff peaks form.
    4. Fold 1/2 of the egg white mixture into the yolks and then the other half. Be relatively gentle so that the egg whites stay airy.
    5. Mix together all of the filling ingredients until a dough forms.
    6. Pour base batter into dark metal cake pan and top with half of the cinnamon filling. Push it down some if it does not sink on its own.
    7. Bake for 20 minutes and then top the cake off with the rest of the filling dough.
    8. Bake for an additional 20-30 minutes until a toothpick comes out clean. Let cool for 10-20 minutes before removing from the pan.

    Nutrient Facts