WEEK 1: MEAL PLAN

Produce
avocados, 5
baby spinach, 8 cups
bok choy, 1 cup
brussels sprouts, lb.
celery, 11 stalks
daikon, cup
English cucumber, 1.5 cups

garlic, 5 cloves
green onions, 7
heriloom carrots, 1 lb.
iceberg lettuce, 1 head
kale, 3 cups
lemons, 6
red bell pepper, 1.5 cups (about 3)

bell peppers of any color, 2

blueberries, cup
romaine lettuce, 4 cups
rosemary, 1 sprig
plantains, 3
thyme leaves, 1 tbsp
zucchini, 2 medium

Perishables
eggs, 8
mayonnaise, 6 tbsp
non-dairy milk, 1.5 cups

olives, 21
vegetable broth, cup

Pantry Goods
alcohol-free stevia, 10 drops
alcohol-free vanilla extract, 1 tsp
almond butter, cup
avocado oil, 5 tbsp
balsamic vinegar, 2 tbsp
brazil nuts, 4
brewed coffee or tea (decaf or regular), 3
cups
cayenne pepper, dash
chia seeds, 1.5 tbsp
chili powder, 3 pinches
coconut aminos, 3 tbsp
coconut oil, 4 tbsp
chili powder, tbsp
crushed almonds or almond flour, cup
Dijon mustard, 1.5 tsp
dried oregano, tsp
dried parsley, tsp
dried rosemary, 2 tsp
dired thyme, 1 tsp

full-fat coconut milk, 1 can

garlic powder, 1 tsp
grass-fed collagen, 4 tbsp
grass-fed tallow, cup
ground allspice, tsp
ground cinnamon, 1 tsp
ground cumin, tbsp
ground flax seeds, 1.75 cups
ground nutmeg, tsp
ground turmeric 1.5 tsp
hemp hearts, 1 cup
MCT oil, 6 tbsp
nutritional yeast, 3.5 tbsp
olive oil, cup
onion powder, 1 tsp
raw apple cider vinegar, 3 tbsp
sesame seeds, cup
smoked paprika, tsp
sugar-free salsa, 6 tbsp
sunflower seed butter, 3 tablespoons

Meat/Deli
chicken thighs (bone-in, skin-on), 10
ground beef, 2 lb.
lamb shoulder chops, 2 (approx. 397 g.)
pork cutlets, 2 (approx. 290 g.)

Breakfast
1

Day 1

Eggnog Rocket
Fuel Latte

Grain-Free Hemp
Heart Porridge
2

Day 5

Day 6

Eggnog Rocket
Fuel Latte

Day 7

Herby Lamb
Shoulder Chops and
Brussels Sprouts

*Bun-less Mexican
Burgers and and Crispy
Plantain Chips

Pump Up
Your Greens
Creamed Soup with
Chicken Thighs

Pump Up
Your Greens
Creamed Soup
with Chicken Thighs

Turmeric Beef
Noodles

Snack

Balsamic Dijon
Chicken Thighs and
Roasted Veggies

Pork Cutlet
with Salad and
Kale Pate

Breakfast
Snack Plate

Grain-Free Hemp
Heart Porridge

*Bun-less Mexican
Burgers and and
Crispy Plantain Chips

Turmeric Beef
Noodles

Breakfast
Snack Plate

Day 4

Pork Cutlet
with Salad and
Kale Pate

Pump Up
Your Greens
Creamed Soup with
Chicken Thighs

Dinner

Breakfast
Snack Plate

Day 2

Day 3

Lunch

Herby Lamb
Shoulder Chops and
Brussels Sprouts

Balsamic Dijon
Chicken Thighs and
Roasted Veggies

*Bun-less Mexican
Burgers and and Crispy
Plantain Chips

Blueberries and
Almond Butter

Herb Crackers
and Kale Pate

Fruit-Free Green
Smoothie

Blueberries and
Almond Butter
2

Herb Crackers
and Kale Pate
3

Fruit-Free Green
Smoothie

Herb Crackers
and Kale Pate

Match the corresponding number and meal type (breakfast, lunch, dinner, or snack) in the chart to find the
recipe below.
Items marked with * are an evening carb-up to balance hormones and bust through plateaus. Watch this
for more on carb-ups.

Click here to START RECEIVING BALANCED KETO MEAL PLANS

Breakfast
1

Eggnog Rocket Fuel Latte (1 servings - make 2 times)

1 cup brewed coffee or tea (decaf or regular)

cup full-fat coconut milk
1 tbsp MCT oil or coconut oil
1-2 egg yolks (from organic, free range eggs)
2 tbsp grass-fed collagen, optional
tsp ground allspice
tsp ground nutmeg
tsp ground cinnamon
2-3 drops alcohol-free stevia
Instructions
Brew coffee, add to the jug of your high-powered blender along with remaining ingredients. Blend on
high for 1 minute. Transfer to a cup, top with a sprinkle of cinnamon and enjoy.

Breakfast Snack Plate (3 servings)

6 hard boiled eggs, cut in half

Drizzle of avocado oil
Pinch sea salt
Dash of freshly ground black pepper
21 olives
3 tablespoons sunflower seed butter
6 stalks celery, cut in half lengthwise, then across
cup sliced daikon
Instructions
Arrange eggs, olives, sunflower seed butter, celery, and daikon on a plate. Drizzle hard boiled eggs
with avocado oil, sprinkle with sea salt and black pepper.

Grain-Free Hemp Heart Porridge (1 servings - make 2 times)

cup non-dairy milk

1 tbsp coconut oil, melted
cup hemp hearts
1 tbsp freshly ground flax seeds
tbsp chia seeds
2-3 drops alcohol-free stevia
tsp pure vanilla extract
tsp ground cinnamon
2 tbsp crushed almonds or almond flour
Toppings:
1-2 Brazil nuts
tbsp hemp hearts
Instructions
Add all ingredients but the ground almonds and toppings into a small saucepan. Stir until
combined. Heat uncovered over medium heat, jut until it begins to boil lightly. Stir once over and
leave to cook for another 1-2 minutes. Remove from heat, stir in crushed almond, and drop into a
bowl. Top with toppings and eat immediately.

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Lunches
1 Pump Up Your Greens Creamed Soup with Chicken Thighs (3 servings)
Chicken Thighs:
6 bone-in, skin-on chicken thighs
2 tbsp lemon juice
tsp sea salt
Freshly ground black pepper, to taste
Instructions
1. Preheat oven to 375F. Sprinkle chicken thighs with lemon juice, and season with salt and pepper.
In a lined and oiled baking sheet, place chicken skin side down and roast for 35-40 minutes, or
until internal temp. reaches 165F.
2. Serve alongside Pump Up Your Greens Creamed Soup.
Soup:
6 cups spinach leaves
3 avocados
1 cups english cucumber
3 green onions
1 cups red bell pepper
cup vegetable broth
3 cloves garlic
3 tablespoons coconut aminos
3 tablespoons lemon juice
3 pinches chili powder (optional)
freshly ground pepper, to taste
3 tbsp nutritional yeast
3 tbsp sesame seeds
3 tbsp olive oil, drizzled
Instructions
1. Throw all ingredients except nutritional yeast, olive oil, and sesame seeds in the blender and blend
until smooth. You may need to blend in separate batches if blender is not big enough.
2. Before serving, top with nutritional yeast, sesame seeds, and drizzled olive oil. Enjoy alongside
chicken thighs.

Pork Cutlet with Salad and Kale Pate (2 servings)

2 pork cutlets (approx 290 g.) fully cooked

4 cups romaine lettuce, torn or cut into bite sized pieces
juice of one lemon
2 tbsp olive oil, drizzled
Sprinkle of sea salt
Freshly ground black pepper
2 servings of kale pate
Toss romaine with lemon juice, olive oil, salt, and pepper. Top pork with kale pate and enjoy.
Kale pate (5 servings)*3 extra servings are for snack*
3 cups green, purple, or dino kale, chopped
tbsp olive oil
cup raw organic sesame seeds or hemp hearts
cup olive oil or MCT oil
4 green onions, green part only
1.5 tbsp apple cider vinegar
tsp grey sea salt, to taste
Instructions
1. Add chopped kale and 1 tbsp olive oil to a cast iron pan and heat on low, covered, until slightly
crispy. About 3-5 minutes. Transfer to your high-powered blender or food processor with S blade.
2. Add remaining ingredients. Blend until smooth, using the blenders tamper to push the
ingredients down to the blade.
3. Spoon into a mason jar and store in the fridge for 4-5 days.

3 Turmeric Beef Noodles (2 servings)

1 lb. grass-fed regular ground beef
1 tsp turmeric
tsp oregano
tsp grey sea salt
1 tsp apple cider vinegar
2 medium zucchinis, spiralized
Instructions
1. Add ground beef, turmeric, oregano, and grey sea salt to a cast iron pan. Cook on medium
heat until beef is no longer pink.
2. Spiralize zucchini into long strands of pasta. Top with beef mixture and sprinkle with apple
cider vinegar.

Dinners
1 Herby Lamb Shoulder Chops and Brussels Sprouts (2 servings)
Lamb
2 lamb shoulder chops
3 tbsp olive oil
2 cloves garlic, minced
tsp dried rosemary
tsp dried thyme
tsp dried parsley
grey sea salt, to taste
freshly ground black pepper
pinch cayenne pepper, optional
Brussels Sprouts
lb. brussels sprouts with ends removed
cup grass-fed tallow, melted
1 tsp grey sea salt
Freshly ground black pepper
Instructions
1. Preheat oven to 400F
2. On a lined baking sheet, toss brussels sprouts with melted tallow and seasonings.
3. Bake for 15-25 minutes, or until slightly browned and crispy-looking
4. Once brussels sprouts are in the oven, rub lamb chops with olive oil, garlic, herbs, salt, and
pepper on both sides.
5. Place lamb chops in a hot cast iron skillet and grill for about 5 minutes each side, or until
internal temperature reaches 125F
6. Let lamb chops rest for 5 minutes before serving and serve alongside brussels sprouts

2 Bun-less Mexican Burgers and and Crispy Plantain Chips (3 servings)

Burgers
1 lb. ground beef
tbsp chili powder (more if you like it spicy)
tbsp ground cumin
1 tsp onion powder
1 tsp garlic powder
tsp smoked paprika
tsp sea salt
Freshly ground black pepper
1-2 tbsp grass-fed tallow for cooking

1 head of iceberg lettuce

6 tbsp sugar-free salsa
6 tbsp mayonnaise
1 avocado, sliced
nutritional yeast, dash
1 batch crispy plantain chips
Instructions
Mix raw ground beef with all seasonings (hands work best) and form into 3 separate patties. Melt
tallow in a cast iron skillet and cook patties to desired level of done-ness. Once patties are done and
slightly cooled, sandwich each patty between leaves of iceberg lettuce leaves.
Mix mayonnaise and salsa together. Dress each patty with salsa-mayonnaise mixture, sliced
avocado, and a dash of nutritional yeast. Serve alongside crispy plantain chips.
Crispy Plantain Chips
375 g. peeled green plantains, about 3 plantains
1.5 tbsp grass-fed tallow, melted
tsp grey sea salt
Freshly ground black pepper
Instructions
1. Preheat oven to 350F and set baking sheet aside.
2. Peel plantains by cutting off the top and running a knife alongside. The peel is very thick and the
plantains are very woody. This is normal. Once peeled, slice on a but of an angle.
3. Place sliced plantains in a large bowl. Toss with melted tallow until all sliced are covered evenly.
4. Sprinkle salt and pepper over plantains and toss to coat.
5. Spread coated plantain slices onto prepared baking sheet. Transfer to the oven and bake for 15
minutes before rotating to the other side and baking for another 10 minutes. At this point, some
slices will be complete, others will not.
6. Remove the crispy slices from the baking sheet, placing on a cooling rack. Return the sheet back
to the oven and repeat, every 5 minutes.
7. Total cooking time for some of the larger slices in 35-40 minutes when all said and done.
8. Allow to cool completely and dig in. Store in a plastic container on the counter for a couple of days.

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3 Balsamic Dijon Chicken Thighs and Roasted Veg Salad (2 servings)

4 bone-in, skin-on chicken thighs
Marinade
2 tbsp avocado oil
2 tbsp balsamic vinegar
1 tsp Dijon mustard
tsp sea salt
Freshly ground black pepper, to taste
Instructions
1. Add marinade ingredients to a large Ziplock bag and swish around until mixed. Add chicken
thighs and marinate for 24 hours.
2. When ready to cook, preheat oven to 375F and remove thighs from marinade. Place marinated
chicken thighs on a cast iron skillet and cook in preheated oven for 35-40 minutes until internal
temperature reaches 165F.
Roasted Veggies
1 lb. heirloom carrots, peeled and sliced into coins
1 cup bok choy, roughly chopped
2 bell peppers, roughly chopped
2 tbsp coconut oil, melted
2 tsp dried rosemary
1 tsp dried thyme
tsp grey sea salt
Freshly ground pepper, to taste
Instructions
Preheat oven to 375F and set aside baking sheet. Place all ingredients on the baking sheet and toss
until all of the vegetables are coated. Slide into the preheated oven and roast for 25-35 minutes,
until the carrots are fork-tender. Remove from oven and serve alongside Balsamic Dijon Chicken.

Snacks
1 Blueberries and Almond Butter (2 servings)
cup almond butter
cup blueberries
Instructions
Mix blueberries and almond butter together in a small bowl. Eat with a spoon.

2 Herb Crackers and Kale Pate (3 servings)

3 remaining servings of Kale Pate from Pork Cutlet and Kale Pate meal
Crackers
1.5 cups roughly ground flax seed
225 grams celery sticks, about 5 sticks
2 tbsp avocado oil
1 tbsp raw apple cider vinegar
1 tbsp fresh thyme leaves
sprig fresh rosemary leaves
tsp grey sea salt
Instructions
1. Preheat oven to 225F and cover one large baking sheet with parchment paper or a silicon baking
sheet. Set aside.
2. Place celery, oil, vinegar, herbs and salt in the bowl of your food processor.
3. Pulse until celery is completely pureed.
4. Add ground flax and pulse just until combined.
5. Let sit for 2 minutes to firm up. Plop half of the dough onto your prepared baking sheet,
smoothing out with the back of a spoon until it covers the entire baking sheet. You want the
crackers to be about -inch thick.
6. Run a knife along the sheets, scoring squares in the dough.
7. Bake for 1 hour, flipping halfway through and removing the parchment paper. The baking time
will vary greatly on how thick/thin you make the crackers. You want the end result to be crisp,
crunchy with no moisture left.
8. Remove from the oven and allow to cool on the baking sheet for 15 minutes. Makes about 35 crackers.

10

3 Fruit-Free Green Smoothie (1 serving - make 2 times)

1 cups water
2-3 tbsp lemon juice
1-2 tbsp MCT oil
tsp alcohol-free vanilla extract
35 grams avocado (approx. 1/2 medium avocado)
50 g. baby spinach (approx. 1 cup)
4 ice cubes
Instructions
Add ingredients to the jug of your high-powered blender in the order they are listed in the recipe.
Blend on high for 1-2 minutes, until smooth. Serve immediately.

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11

WEEK 2: PLAN
Produce
avocado, 4
baby spinach, 2 cups
broccoli, 6 cups
brussels sprouts, 10
butternut squash, 500 grams
(approx. a 1 lb. squash)
carrots, 6
celery, 10 stalks
cilantro, 1 bunch

garlic cloves, 4
kale, 8 cups
lemon, 1
lettuce (iceberg, butter, or
romaine),
12 leaves
mint, 3-4 sprigs
mixed greens, 2 cups
mushrooms, 25

parsley, 2 bunches
pumpkin puree, 1.25 cup
red bell pepper, 1
red onion, 1
russet potatoes, 2
sweet potatoes, 2 small
tomatoes, 1 cup
yellow bell pepper, 1

Perishables
beef stock, 2.1 cups
eggs, 7
maple syrup, 1 tbsp

mayonnaise, cup (can

replace with oil)
non-dairy milk, cup

Pantry Goods
alcohol-free stevia, 20 drops
alcohol-free vanilla, 3.25 tsp
almond butter, cup
arrowroot starch, 1 tbsp
baking powder, tsp
bay leaf, 1
brewed coffee, 3 cups
brewed chai tea, 4 tbsp
cayenne pepper or chili powder, tsp
cacao powder, 4 tbsp
chai tea, loose, 3 tsp
coconut milk, 2 cans
coconut oil, 4.5 tbsp
coriander, 1.5 tsp
crushed tomatoes, 8 oz. can
crushed red pepper, tsp
curry powder, 2 tsp
dried oregano, tsp
garlic powder, 1 tsp
ground cumin, 1 tsp

ground ginger, tsp

ground turmeric, 1 tsp
hemp seed, 1 tbsp
Italian seasoning, tsp
Kanten noodles, 1 package (16 grams)
MCT oil, 5 tbsp
mustard, gluten-free, 2 tbsp
oil (olive, avocado, hemp, etc.), 6 tbsp
onion powder, tsp
Poudre Douce, 1 tsp
pumpkin pie spice, 6 tsp
raw apple cider vinegar, 3.5 tbsp
raw walnut pieces, 1.5 tbsp
sundried tomatoes, cup
sunflower seeds, cup
tahini, cup (can replace with
mayonnaise)
tomato paste, 1 can
xylitol, 2 tsp

Meat/Deli
bacon, 10 slices
chicken breast, 200 grams

chicken thighs, 643 grams

ground beef, 339 grams

Breakfast

Day 1

Pumpkin Spice
Rocket Fuel Latte

Spinach
Omelet

Day 2

Day 3

Pumpkin Spice
Rocket Fuel Latte

Creamy Curry Low

Carb Noodle Bowl

Pumpkin Spice
Rocket Fuel Latte

*Fat Bomb Hamburger

Soup and Baked Potato

Mushroom and Chicken

Thighs + Bacon Salad
1

Waldorf Salad in
Lettuce Cups

Chai Pumpkin
Keto Smoothie
2

Fat Bomb
Hamburger Soup

Sweet and Creamy

Broccoli Salad

Sticks and
Seeds

*Fat Bomb Hamburger

Soup and Baked Potato

Sticks and
Seeds

Chai Pumpkin
Keto Smoothie

Mushroom and Chicken

Thighs + Bacon Salad

Waldorf Salad in
Lettuce Cups

Spinach
Omelet

Day 6

Snack

Creamy Curry Low

Carb Noodle Bowl

Crispy Kale and

Chicken Thighs

Day 5

Dinner

Creamy Curry Low

Carb Noodle Bowl

Crispy Kale and

Chicken Thighs

Day 4

Sweet and Creamy

Broccoli Salad

Day 7

Lunch

Paleo Lasagna with

Dairy Free Melty
Cheese + Butternut
Squash Noodles
Paleo Lasagna with
Dairy Free Melty
Cheese + Butternut
Squash Noodles

Flourless
Chocolate Chai
Mug Cake

Chai Pumpkin
Keto Smoothie

Flourless
Chocolate Chai
Mug Cake

Match the corresponding number and meal type (breakfast, lunch, dinner, or snack) in the chart to find the
recipe below.
Items marked with * are an evening carb-up to balance hormones and bust through plateaus. Watch this
for more on carb-ups.

Breakfast
1 Pumpkin Spice Rocket Fuel Latte (1 servings - make 3 times)

cup full-fat coconut milk

1 teaspoons pumpkin pie spice
teaspoon alcohol free vanilla extract
2-4 drops alcohol free stevia
cup pumpkin puree
1 cup brewed coffee or tea
1-2 tablespoons MCT oil (or coconut oil)
Instructions
My favorite version: Add coconut milk, pumpkin pie spice, vanilla extract and stevia in a small saucepan.
Bring to a boil on medium heat, reduce to low and lightly simmer for 5 minutes. Meanwhile, brew coffee
and transfer to the jug of your high-powered blender along with remaining ingredients. Add hot coconut
milk and blend on high for 1 minute. Transfer to a cup, top with a sprinkle of cinnamon and enjoy.
The quickie version: Brew coffee, add to the jug of your high-powered blender along with remaining
ingredients and blend on high for 1 minute. Transfer to a cup, top with a sprinkle of cinnamon and enjoy.

2 Crispy Kale and Chicken Thighs (2 servings)

279 grams fully cooked boneless, skinless chicken thighs, chopped
4 cups kale, chopped
2 tbsp olive oil
Instructions
In a cast iron pan, saut kale for 5 minutes until crispy. Add chopped chicken thighs and cook for 3
more minutes, until warmed. Sprinkle with grey sea salt and enjoy.

3 Spinach Omelet (2 servings)

2 tsp coconut oil, divided
4 eggs, whipped
4 slices cooked bacon, crumbled
2 cups baby spinach
1 avocado, split 2 ways
Instructions
Mix eggs, bacon, and spinach. Coat a skillet with 1 tsp oil. Pour egg mix into pan, cover and cook on
low for 10 minutes. Serve with avocado.

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3

Lunches
1 Sweet and Creamy Broccoli Salad (3 servings)
Salad
6 cups fresh broccoli florets, steamed for 3 minutes
6 strips uncured bacon, cooked fully and then chopped
cup of sundried tomatoes, sliced thin
cup sunflower seeds
cup of red onion, chopped
Dressing
cup olive oil, avocado oil, or mayonnaise
2 teaspoons raw apple cider vinegar
2 tbsp gluten-free mustard
1 tbsp maple syrup
handful of fresh parsley (optional)
Combine salad ingredients in a bowl and set aside. Combine dressing ingredients and then pour over
salad ingredients. Toss until salad is well coated in dressing. Serve with a sprinkle of fresh parsley.
2 Creamy Curry Low Carb Noodle Bowl (Serves 2)
226 grams (about .5 pounds) cooked boneless, skinless chicken thighs, cut into bite-sized pieces
1 teaspoon extra virgin coconut oil
16g, 1 full pack of Kanten Noodles
2 carrots, julienned
1 red bell pepper, diced
handful fresh cilantro, chopped
2 handfuls mixed greens
1 batch dairy free creamy curry sauce (see below)
Instructions
1. Saut chicken thighs in a pan with coconut oil until fully cooked and cut into bite sized pieces
2. Prepare Kanten Noodles by placing the two sheets of noodles in a large bowl. Lightly heat a
couple of cups of water, a couple of degrees below boiling. Think: hot water that you can drink.
Pour water over noodles and set aside while you prepare the rest of the ingredients. After about
5 minutes of soaking, strain and set aside in a large bowl to cool.
3. Add chicken, carrots, cauliflower, bell pepper and cilantro to the bowl with the noodles. Set mixed
greens on 2 separate servings plates as the base to your meal.
4. Then prepare the Creamy Curry Sauce
5. Serve immediately or place in the fridge to cool for a couple of hours. Store in an air-tight
container in the fridge for up to 2 days.

Creamy Curry Sauce

cup tahini or avocado oil mayo
2 tbsp avocado oil
cup water
2 tbsp apple cider vinegar
2 teaspoons curry powder
1.5 teaspoons coriander
1 teaspoon sea salt
1 teaspoon ground turmeric
1 teaspoon ground cumin
teaspoon ground black pepper
teaspoon ground ginger
Instructions
Combine all ingredients to your high-powered blender and blend until smooth. Pour over the noodle
mixture and toss to coat.

3 Waldorf Salad in Lettuce Cups (2 serving)

200 grams cooked chicken breast, sliced
cup celery, thinly sliced
4 tbsp avocado oil mayonnaise
tbsp fresh lemon
3-4 sprigs mint, chopped salt and pepper, to taste
1.5 tbsp raw walnut pieces.
6-12 iceberg, butter, or romaine lettuce leaves
Instructions
Combine all ingredients except lettuce and chill for an hour
Spoon mixture into layers of 2 or more lettuce leaves for serving

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Dinners
1 Fat Bomb Hamburger Soup (3 servings)
62.5 grams red onion, sliced (approx. onion)
62.5 grams mushrooms, chopped (approx. 5 count)
100 grams yellow bell pepper, sliced (approx. count)
100 grams Brussels sprouts, halved (approx. 10 count)
2 tbsp coconut oil, melted
Himalayan rock salt, to taste
Freshly ground pepper, to taste
lb. grass-fed regular ground beef
1-2 cloves garlic, minced
100 grams celery (approx. 3 sticks)
2 cups homemade beef stock, with the fat
1 cups organic whole tomatoes
tbsp organic tomato paste
bay leaf
teaspoon dried oregano
pinch cayenne pepper or teaspoon chili powder
12.5 grams (2 tbsp) fresh parsley, chopped
Instructions
1. Preheat your oven to 350F. Place onions, mushrooms, bell pepper, brussels sprouts, palm oil, salt
and pepper on a large baking sheet. Transfer sheet to the oven and roast vegetables for 25-30
minutes. Once complete, set aside.
2. Add ground beef to a large soup pot and cook on medium-low heat until just cooked through.
Add garlic and celery, cook for another 3 minutes. Do not drain the fat, keep it in there.
3. Add remaining ingredients: stock, tomatoes, paste and spices. Bring to a boil, reduce heat to low
and simmer for 15-20 minutes.
4. Stir in roasted vegetables and chopped parsley.
Baked Potato
2 russet potatoes, scrubbed clean and dried
Olive oil, coconut oil, or grass-fed tallow to coat potatoes + more for toppings
Sea salt to taste
Freshly ground pepper to taste
Sprinkle of garlic powder
Instructions
1. Preheat oven to 350F
2. With a fork, poke deep holes into each potato 8-12 times
3. Place potatoes in a bowl and lightly coat with oil of your choice
4. Sprinkle with sea salt, freshly ground pepper, and garlic powder
5. Wrap potatoes in foil (or leave them bare) and bake for 1 hour
6. Serve with sea salt, pepper and extra oil or top with Fat Bomb Hamburger Soup

2 Mushroom and Chicken Thighs + Bacon Salad (2 servings)

2 boneless and skinless chicken thighs (about 138 grams), fully cooked and chopped
6 slices bacon, fully cooked and chopped
1 tsp coconut oil
20 mushrooms, chopped
2 cloves garlic, halved
4 cups chopped kale
2 small sweet potato,
roasted whole in a 375F
oven for 30-35 minutes.
Saut mushrooms and
garlic in oil for 5 minutes.
Instructions
Add kale, cover for 1 minute. Add bacon and chicken thighs.
Serve overtop baked sweet potato
3 Paleo Lasagna with Dairy Free Melty Cheese + Butternut Squash Noodles (2 servings)
Meat Sauce
lb. regular ground beef (30% fat or more)
1 tbsp beef stock
8 oz. crushed tomatoes
can tomato paste
teaspoons apple cider vinegar
teaspoon Italian seasoning
teaspoon garlic powder
teaspoon onion powder
bay leaf
teaspoon crushed red pepper
1 drop alcohol-free liquid stevia, optional
Butternut Squash Lasagna Noodles
butternut squash, peeled and sliced thin, lengthwise
Homemade Dairy-free Melty Cheese
4 teaspoons coconut oil or grass-fed tallow
1 tablespoons arrowroot starch
cup unsweetened almond milk
teaspoons Himalayan rock salt
teaspoon lemon juice
teaspoon garlic powder
teaspoon onion powder
1 egg, whisked
cup chopped fresh parsley

Instructions
1. Preheat oven to 350F and lightly oil a loaf pan (8.5x4.5) with a dab of coconut oil or red
palm oil. Set aside.
2. Add regular ground beef to a large saucepan and brown on medium-heat until no longer pink.
Add remaining sauce ingredients. Cover and bring to a boil. Reduce heat to simmer and cook for
30 minutes, to thicken.
3. Meanwhile, slice butternut squash into thin pieces, lengthwise. They do not need to be perfect, just
as thin as you can get them, about -inch. If they break while youre cutting, no worries. Set aside.
4. For the dairy-free melty cheese, heat ghee or tallow in a small saucepan over medium heat until
melted. Whisk in the arrowroot. In a small bowl, combine almond milk, salt, lemon juice, garlic
powder and onion powder. Slowly pour the almond milk mixture into the arrowroot mix, whisking
to combine. Continue to whisk until smooth, then remove from the heat to cool for 15 minutes.
Meanwhile, whisk eggs in a small bowl. Once the saucepan mix has cooled, whisk in eggs, slowly.
Adding the eggs will make the mix thinner. Do not worry! The sauce will thicken up when its baked.
5. Now, time to layer your lasagna! From the bottom, up: meat sauce, noodles, meat sauce, parsley,
cheese, noodles, meat sauce, parsley, cheese.
6. Place in the preheated oven and bake for 20-30 minutes, or until the cheese has set and the
ends of the dish begin to crisp up.

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Snacks
1 Sticks and Seeds (2 servings)
4 carrots, sliced
4 celery sticks, sliced
avocado
2 tbsp fresh cilantro
2 tsp hemp seeds
2 Pinch sea salt

2 Flourless Chocolate Chai Mug Cake (1 servings - make twice)

Dry Ingredients
2 tbsp cacao powder
tsp Poudre Douce
tsp baking powder
Wet Ingredients
1 egg
cup blanched smooth almond butter or sunflower seed butter
2 tbsp strongly-brewed Chai Tea
1 teaspoon corn-free, birch xylitol
4 drops alcohol-free stevia
Instructions
1. Add dry ingredients to small bowl, combine. Add wet ingredients to small bowl, whisk.
2. Add dry to wet, stir to combine. Drop batter into a non-stick silicone cup or a lightly oiled mug.
3. Microwave on high for 1.5 minutes
4. Eat from the mug; or if using a non-stick silicone cup, flip over onto plate
5. Option to melt a square of chocolate and drizzle overtop
3 Chai Pumpkin Keto Smoothie (1 serving - make twice)
cup full-fat coconut milk
3 tbsp pumpkin puree
1 tablespoon MCT oil, optional
1 teaspoon loose chai tea
1 teaspoon alcohol-free vanilla
teaspoon pumpkin pie spice
fresh or frozen avocado
Instructions
Add all ingredients except avocado to the blender and blend until smooth.
Add the avocado and blend until broken apart. Serve with a sprinkle of pumpkin spice on top.