1
Disclaimer & Copyright
The information provided within this book is for general informational purposes only. While we
try to keep the information up-to-date and correct, there are no representations or warranties,
express or implied, about the completeness, accuracy, reliability, suitability or availability with
respect to the information, products, services, or related graphics contained in this eBook for
any purpose. Any use of this information is at your own risk. The methods describe within this
book are the author’s personal thoughts. They are not intended to be a definitive set of
instructions for this project. You may discover there are other methods and materials to
accomplish the same end result. This book is not intended to be a substitute for the medical
advice of a licensed physician. The reader should consult with their doctor in any matters
relating to his/her health.
© 2018 Claudia J. Caldwell | Florian Funk All rights reserved.
This book or parts thereof may not be reproduced in any form, stored in any retrieval system, or
transmitted in any form by any means—electronic, mechanical, photocopy, recording, or
otherwise—without prior written permission of the publisher, except as provided by United
States of America copyright law. For permission requests, write to the publisher, at “Attention:
Permissions Coordinator,” at the address below.
info@cj-caldwell.com
2
Table of contents
Disclaimer & Copyright ................................................................................................................... 2
Table of contents ............................................................................................................................ 3
Super Packed Cheese Omelette .................................................................................................... 7
Simple Stay-at-home Spinach & Eggs ........................................................................................... 8
Bacon & Egg Pick-me-up................................................................................................................ 9
No Fuss Egg Medley Muffins ........................................................................................................ 10
Charming Cream Cheese Breakfast Pancakes ........................................................................... 11
Bacon & Cheese Egg Wrap .......................................................................................................... 12
Stay Right There - Soldiers & Egg................................................................................................ 13
Bacon & Avocado Guacamole Breakfast Sandwich .................................................................... 14
Crispy Keto Cauliflower Hash ....................................................................................................... 15
Perfect Peanut Butter Breakfast Balls .......................................................................................... 16
Tantalising Tuna & Spinach Mix ................................................................................................... 17
Keto Filling Veg Soup ................................................................................................................... 18
Smoothly Smothered Garlic Butter Chicken ................................................................................. 19
Creamy Coconut Keto Chicken Curry .......................................................................................... 20
Beautiful Broccoli Cheese Baked Bites ........................................................................................ 21
Classic Cheese & Bacon Casserole ............................................................................................. 22
One Pan Buttered Cabbage Stir Fry ............................................................................................ 23
Exotic Cauliflower Rice Bowl ........................................................................................................ 24
Golden Zucchini Chomps ............................................................................................................. 25
Punchy Cheese & Tomato Salad ................................................................................................. 26
Bacon & Spinach Bake ................................................................................................................. 27
Meditterean Tomato & Pepper Tapas .......................................................................................... 28
Meaty Mushrooms & Cream Cheese ........................................................................................... 29
Bountiful Bacon, Cheese & Herb Balls ......................................................................................... 30
Sensational Smoked Salmon Lettuce Wrap ................................................................................. 31
Creamy Zucchini Noodles............................................................................................................. 32
Tuna & Cheese Oven Bake .......................................................................................................... 33
3
One-Pan Cheese, Tomato & Leek Bake ...................................................................................... 34
Spicy Crab Pot Pie ........................................................................................................................ 35
Tuna Burgers On a Bed of Baby Spinach .................................................................................... 36
Salmon & Spinach Casserole ....................................................................................................... 37
Cauliflower & Ham Bake ............................................................................................................... 38
Green Bean & Garlic Bacon Crumble .......................................................................................... 39
Heavenly Gnocchi Banquet .......................................................................................................... 40
Something Special Tuna Sushi Bites ........................................................................................... 41
Mexican Salmon Fillets ................................................................................................................. 42
Coconut Salmon on a Bed of Buttered Cabbage ......................................................................... 43
One-Pan Beef & Cauliflower Medley ............................................................................................ 44
Aubergine & Olive Feast ............................................................................................................... 45
Kick-the-Boredom Keto Chilli-Con-Carne..................................................................................... 46
Almighty Almond Cheesecake...................................................................................................... 47
Zesty Orange Ice Cream .............................................................................................................. 48
Zingy Lemon & Lime Pancakes .................................................................................................... 49
Blueberry Whirl Mousse................................................................................................................ 50
Strawberry & Blueberry Yogurt Ice-cream ................................................................................... 51
Pumpkin Pie Custard .................................................................................................................... 52
Charismatic Crepes ...................................................................................................................... 53
Crunchy Chocolate Coconut Curls ............................................................................................... 54
Dreamiest, Creamiest Chocolate Dessert .................................................................................... 55
Tantalising Chocolate Truffles ...................................................................................................... 56
Perk You Up Porridge ................................................................................................................... 57
The Beastie Bacon Bagel ............................................................................................................. 58
Jolly Good Egg & Bacon Sandwich .............................................................................................. 59
Keto-Buzz Blueberry Pancakes .................................................................................................... 60
Perfect Mozzarella Pockets Of Pleasure ...................................................................................... 61
What A Waffle! .............................................................................................................................. 62
The Ultimate Continental Breakfast With Bread Roll ................................................................... 63
Egg & Mackerel Breakfast Kick-Start ........................................................................................... 65
Good Morning! Keto-Classic Cereal ............................................................................................. 66
The Magnificent Breakfast Mushroom.......................................................................................... 67
4
Keto Crunchy Cauliflower Hash Browns ...................................................................................... 68
Baked Egg Breakfast Banquet ..................................................................................................... 69
Classy Cheese & Onion Omelette ................................................................................................ 70
Perfect Breakfast Pumpkin Bread ................................................................................................ 71
Cloud Nine BLT ............................................................................................................................. 72
Pure Perfection Pepperoni Pizza.................................................................................................. 73
Intense Cauliflower Cheese Bake ................................................................................................ 74
Mouth-Watering Meatballs & Squash Spaghetti .......................................................................... 75
A Touch of Spain Cheesy-Meat Tapas ........................................................................................ 76
Keto Burger in a Big Bread Bun ................................................................................................... 77
Tasty Salted Turnip Fries.............................................................................................................. 79
Tantalisingly Tasty Tomato & Herb Soup ..................................................................................... 80
Healthy Lunchtime Ham & Cheese Wrap..................................................................................... 81
Crusted Pancetta & Onion Quiche ............................................................................................... 82
King of Wings Hot & Spicy Chicken ............................................................................................. 83
Cheesy Chicken Chunks .............................................................................................................. 84
Chunky Salsa Filled Tacos ........................................................................................................... 85
Zingy Garlic Chicken Kebab ......................................................................................................... 86
Antipasto Meat Sticks ................................................................................................................... 87
Spicy Tuna No-Rice Sushi Rolls................................................................................................... 88
Contemporary Coconut Chicken Curry With Cauliflower Rice .................................................... 89
Luscious Cheesy Choice Lasagne ............................................................................................... 90
Mighty Meaty Moussaka ............................................................................................................... 92
Creamy Keto Chicken Casserole ................................................................................................ 94
One Pot Creamy Chicken Chasseur ............................................................................................ 95
Spicy Salmon with Salsa .............................................................................................................. 96
Keto Chilli Kicker ........................................................................................................................... 97
Spicy Infused Shrimp .................................................................................................................... 98
Garlic Chicken with Cauliflower Mash .......................................................................................... 99
Sassy Pork Stir-fry ...................................................................................................................... 100
Tangy & Tasty BBQ Pork Ribs ................................................................................................... 101
Gorgeous Garlic Gnocchi ........................................................................................................... 102
Funky Fried Fish Cakes .............................................................................................................. 103
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Bulky Beef Pie ............................................................................................................................. 104
Garlic Steak & Cauliflower Rice.................................................................................................. 105
Almond & Vanilla Keto Cheesecake ........................................................................................... 106
Curiously Charming Keto Carrot Cake ....................................................................................... 107
Pure Indulgence Peanut Butter Biscuits ..................................................................................... 108
Chewy Coconut Chunks ............................................................................................................. 109
Craftily Creamy Chocolate Mousse ............................................................................................ 110
6
Super Packed Cheese Omelette
Ingredients:
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3 large mushrooms (sliced).
3 large eggs.
1 oz cheddar cheese (grated).
1 oz butter.
¼ onion (finely sliced).
Pinch salt and pepper.
Instructions:
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In a bowl, whisk together the eggs, salt and pepper.
In a large frying pan, melt the butter and fry onions and mushrooms until tender.
Pour in the egg mixture so that it surrounds the onions and mushrooms.
As the sides begin to firm and it is still slightly runny in the middle, sprinkle on the
cheese.
Continue cooking until egg mixture is completely formed and cooked through.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 43g
Carbohydrates: 5g
Protein: 24g
Calories: 511
7
Simple Stay-at-home Spinach & Eggs
Ingredients:
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2 large eggs.
½ cup baby spinach.
2 tbsp mayonnaise.
1 tbsp butter.
Pinch salt and pepper.
Instructions:
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Melt butter in a large frying pan and crack in the eggs.
As the eggs are frying, spoon over the melted butter from the pan until the yolk begins to
have a white tint.
Place spinach on a plate with the mayonnaise, season with salt and pepper; place eggs
next to spinach.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 40g
Carbohydrates: 1g
Protein: 13g
Calories: 419
8
Bacon & Egg Pick-me-up
Ingredients:
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8 large eggs.
5 oz bacon (slices).
Handful of cherry tomatoes (halved).
Instructions:
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In a large frying pan, fry bacon rashers until crispy. Set aside, leaving bacon fat in the
pan.
Crack the eggs into the frying pan and fry eggs to your preferred taste.
When eggs are nearly cooked, throw in the cherry tomatoes and fry until lightly browned.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 24g
Carbohydrates: 1g
Protein: 17g
Calories: 274
9
No Fuss Egg Medley Muffins
Ingredients:
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12 large eggs.
1 onion (finely chopped).
6 oz cheddar cheese (grated).
5 oz bacon (cooked and diced).
Pinch salt and pepper.
Instructions:
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Preheat the oven at 175 degrees and grease a 12-hole muffin tray.
Equally, place onion and bacon to the bottom of each muffin tray hole.
In a large bowl, whisk the eggs, cheese, salt and pepper.
Pour the egg mixture into each hole; on top of the onions and bacon.
Bake for 20-25 minutes, until browned and firm to the touch.
Nutritional Information:
Total servings - 6
Per serving: (2 muffins)
Fat: 28g
Carbohydrates: 2g
Protein: 22g
Calories: 333
10
Charming Cream Cheese Breakfast Pancakes
Ingredients:
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2 large eggs
2 oz cream cheese.
1 tsp granulated sugar substitute.
½ tsp ground cinnamon.
Instructions:
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Blend all ingredients until smooth. Allow to rest for 2 minutes.
Grease a large frying pan and pour in ¼ of the mixture.
Cook for 2 minutes until golden, flip and cook for an additional minute.
Repeat process until all mixture has gone.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 30g
Carbohydrates: 3g
Protein: 16g
Calories: 346
11
Bacon & Cheese Egg Wrap
Ingredients:
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3 large eggs.
5 oz bacon (cooked and diced).
1 oz cheddar cheese (grated).
1 tbsp tomato sauce (low carb).
Instructions:
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In a large bowl, whisk the eggs until smooth.
Heat a large non-stick frying pan and slowly pour in half of the egg mixture; ensuring it
reaches the edge of the pan.
Cook until the edges begin to brown and crisp, flip and cook the other side for an
additional 30-40 seconds. Repeat with remaining egg mixture.
Spread the cooked egg with tomato sauce and fill with cheese and bacon; roll into an
egg wrap.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 33g
Carbohydrates: 4g
Protein: 24g
Calories: 413
12
Stay Right There - Soldiers & Egg
Ingredients:
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1 large egg.
2 oz cheddar cheese (cut in chunky wedges).
Instructions:
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Gently place the egg in a lidded saucepan of cold water, bring to the boil.
When the water is boiling excessively, turn off the heat and remove the pan away from
the heat.
To create a soft and runny centre, leave the egg sitting in the hot water for 4 minutes.
Take the egg out of the water and crack off the top of the egg. Use the cheese sticks to
dunk into the egg.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 22g
Carbohydrates: 1g
Protein: 17g
Calories: 270
13
Bacon & Avocado Guacamole Breakfast Sandwich
Ingredients:
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6 slices bacon.
2 avocados.
2 small onions (diced).
2 tbsp lime juice.
2 tbsp garlic powder.
Cooking spray.
Instructions:
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Preheat the oven at 180 degrees.
Spray a baking tray with cooking spray, cook the bacon 20-25 minutes until crispy.
Remove seeds from avocados; in a large bowl mash avocado flesh with a fork.
Add onions, garlic and lime juice; mash until well combined.
Allow the crispy bacon to cool and place one slice on a plate; top with 2 tbsp of avocado
guacamole. Place another bacon slice on top and add another 2 tbsp of guacamole and
top with bacon. Repeat to make another sandwich.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 46g
Carbohydrates: 11g
Protein: 23g
Calories: 544
14
Crispy Keto Cauliflower Hash
Ingredients:
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2 large eggs.
12 oz cauliflower rice (frozen).
Olive oil for frying.
½ cup parmesan (grated).
½ tsp salt.
¼ tsp black pepper.
⅛ tsp paprika.
Instructions:
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Microwave the cauliflower rice and allow to soften.
Mix all ingredients, except the eggs, together with the rice until well combined.
When the mixture is thoroughly combined, stir in the eggs and mix well.
Heat olive oil in a large frying pan and scoop 1 heaped tbsp of mixture into the pan. Fry
for 2 minutes on each side until crispy and golden brown.
Repeat process until all mixture has gone.
Nutritional Information:
Total servings - 2
Per serving: (4 cauliflower hash)
Fat: 12g
Carbohydrates: 4g
Protein: 15g
Calories: 188g
15
Perfect Peanut Butter Breakfast Balls
Ingredients:
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2 cups peanut butter (smooth).
¾ cup coconut flour.
½ cup monk fruit sweetened maple syrup.
Instructions:
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Line a large baking tray with greaseproof paper.
In a large bowl, mix all ingredients together until a thick batter is formed.
Mould the batter into small balls and place on the baking tray.
Refrigerate 40-60 minutes until firm.
Nutritional Information:
Total servings - 10
Per serving: (3 balls)
Fat: 15g
Carbohydrates: 7g
Protein: 8g
Calories: 173
16
Tantalising Tuna & Spinach Mix
Ingredients:
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4 large eggs.
10 oz tinned tuna (in olive oil).
½ cup mayonnaise.
1 avocado (sliced).
1 onion (finely diced).
Salt and pepper (to season).
Instructions:
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Bring a large pan of water to the boil and lower in the eggs. Cook for 8 minutes.
In a bowl, mix together tuna, mayonnaise, onion, salt and pepper.
Chop the hard boiled eggs into halves and place on a plate with avocado slices and
spinach.
Place the tuna mixture on top of spinach.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 79g
Carbohydrates: 3g
Protein: 53g
Calories: 952
17
Keto Filling Veg Soup
Ingredients:
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8 cups vegetable broth.
2 tins tomatoes (chopped).
2 bell peppers (diced).
1 large onion (diced).
4 cloves garlic (crushed).
1 cauliflower (cut into florets).
2 tbsp olive oil.
1 tbsp Italian seasoning.
Instructions:
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Heat olive oil in a large saucepan.
Saute onions and bell peppers for 10 minutes until tender and lightly browned; stir in
garlic and cook for an additional minute.
Add the broth, cauliflower, tomatoes and Italian seasoning; bring to the boil. Cover,
reduce heat and simmer for 20-25 minutes until the veg is tender.
Nutritional Information:
Total servings - 12
Per serving: (1 cup)
Fat: 13g
Carbohydrates: 3g
Protein: 9g
Calories: 83
18
Smoothly Smothered Garlic Butter Chicken
Ingredients:
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4 chicken breasts (defrosted).
6 oz butter (room temperature).
1 garlic clove (crushed).
3 tbsp olive oil.
1 tsp lemon juice.
½ tsp salt.
½ tsp garlic powder.
Instructions:
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Mix together butter, garlic powder, garlic clove, lemon juice and salt. When well
combined, set aside.
In a large frying pan, heat the oil and fry chicken breasts until completely cooked through
and golden brown.
Place chicken on a plate and smoothly smother each chicken breast with garlic butter
mixture.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 72g
Carbohydrates: 2g
Protein: 62g
Calories: 899
19
Creamy Coconut Keto Chicken Curry
Ingredients:
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24 oz chicken thighs (lean & defrosted).
1 ¼ cup coconut milk.
⅓ cup red onion (diced).
4 tsp curry paste.
Cooking spray.
Instructions:
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Preheat the oven at 200 degrees.
Rub chicken with 2 tsp of curry paste. Set aside for 20-25 minutes.
Spray a large frying pan with cooking spray, fry onions and add in remaining 2 tsp curry
paste and fry 3-4 minutes.
Place chicken thighs in the pan with onions and sear for 3-4 minutes. Turn the chicken
over, reduce heat and pour in coconut milk. Simmer for 7-8 minutes.
Pour the curry mixture into a large ovenproof dish and bake for 15-20 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 27g
Carbohydrates: 2g
Protein: 34g
Calories: 374
20
Beautiful Broccoli Cheese Baked Bites
Ingredients:
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2 cups broccoli (florets).
2 eggs.
1 cup cheddar cheese (grated).
½ cup spinach.
¼ cup onions (diced).
¼ cup parmesan (grated).
⅓ cup sour cream.
1 lemon zest.
Instructions:
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Preheat the oven at 180 degrees.
Place broccoli in a microwave safe bowl with ¼ cup of water. Microwave for 3 minutes
on high or until broccoli is tender.
Chop broccoli florets into small pieces and place in a large bowl. Add all other
ingredients and mix well until thoroughly combined.
Line an ovenproof dish with greaseproof paper and pour in the mixture.
Bake for 25-30 minutes until puffed and browned.
Cool for 10 minutes and cut into 24 square bites.
Nutritional Information:
Total servings - 24
Per serving: (1 bite)
Fat: 6g
Carbohydrates: 1g
Protein: 6g
Calories: 61
21
Classic Cheese & Bacon Casserole
Ingredients:
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1 cauliflower head (florets).
8 oz bacon (in strips).
3 oz butter.
⅔ cup parmesan (grated).
⅓ cup mozzarella (grated).
½ tsp black pepper.
Instructions:
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Preheat the oven at 200 degrees.
Bring a large pan of water to the boil, add cauliflower and cook for 7-8 minutes until
tender.
Drain the water and add butter and pepper. Blend until cauliflower is a smooth puree.
In a frying pan, fry bacon until crispy. Add half of the bacon and all juice to the puree;
along with half of the parmesan.
Stir well and pour into an ovenproof dish.
Sprinkle over the remaining bacon, parmesan and mozzarella.
Bake for 20-25 minutes until the cheese is melted and golden.
Nutritional Information:
Total servings - 8
Per serving:
Fat: 18g
Carbohydrates: 3g
Protein: 10g
Calories: 207
22
One Pan Buttered Cabbage Stir Fry
Ingredients:
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5 oz cabbage (cut in long strips).
2 oz butter.
2 bacon slices (diced).
Instructions:
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In a large frying pan, melt half of the butter and fry the bacon until crispy.
Add the remaining butter and stir in the cabbage; cook until cabbage begins to change
colour.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 43g
Carbohydrates: 3g
Protein: 4g
Calories: 380
23
Exotic Cauliflower Rice Bowl
Ingredients:
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2 cups cauliflower rice.
¼ cup tomato puree.
3 oz butter.
3 tsp onion (dried flakes).
2 tsp garlic (powder).
½ tsp chilli (flakes).
½ tsp black pepper.
Instructions:
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In a large frying pan add butter, garlic and onions, cook for 2-3 minutes.
Add the cauliflower and black pepper, cook for 2-3 minutes until cauliflower begins to
soften.
Add the tomato puree and chilli flakes, cook for an additional 4-5 minutes until
cauliflower is cooked through.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 19g
Carbohydrates: 6g
Protein: 9g
Calories: 198
24
Golden Zucchini Chomps
Ingredients:
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1 zucchini.
2 garlic cloves.
8 oz goats cheese (crumbled).
1 ½ oz baby spinach.
4 tbsp olive oil.
2 tbsp marinara sauce (unsweetened).
Instructions:
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Preheat the oven at 190 degrees.
Slice the zucchini lengthwise in half. Using a small spoon, scrape out the seeds and put
in a small bowl.
Finely slice the garlic cloves and fry for 1-2 minutes until lightly browned. Stir in spinach
and zucchini seeds and fry until soft.
Place the two zucchini halves on a baking tray and spread over the marinara sauce. Top
with garlic mixture and sprinkle over the goats cheese.
Bake for 25-30 minutes until zucchini is tender and cheese is golden brown.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 64g
Carbohydrates: 5g
Protein: 28g
Calories: 692
25
Punchy Cheese & Tomato Salad
Ingredients:
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8 oz mozzarella.
8 oz cherry tomatoes.
2 tbsp green pesto.
Instructions:
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Rip the mozzarella into bite size pieces and halve the tomatoes.
Stir in the pesto until well combined.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 18g
Carbohydrates: 3g
Protein: 15g
Calories: 216
26
Bacon & Spinach Bake
Ingredients:
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8 large eggs.
8 oz fresh spinach.
1 cup thick cream.
5 oz bacon (diced).
5 oz cheddar cheese (grated).
2 tbsp butter.
Instructions:
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Preheat the oven at 175 degrees.
In a large frying pan, melt the butter and fry the bacon until crispy. Add in the spinach
and fry until wilted. Set aside.
In a large bowl, whisk together the eggs and cream.
Pour the egg mixture into an ovenproof dish; add bacon and spinach and top with
cheese.
Bake for 25-30 minutes until completely set and golden brown.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 61g
Carbohydrates: 4g
Protein: 28g
Calories: 660
27
Meditterean Tomato & Pepper Tapas
Ingredients:
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8 oz chorizo (sliced).
8 oz prosciutto.
½ cup mayonnaise.
4 oz cucumber (sliced).
4 oz cheddar cheese (cut into sticks).
2 oz red bell peppers (sliced).
½ tsp garlic powder.
½ tsp chilli flakes.
Instructions:
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In a small bowl, mix together mayonnaise, garlic and chilli flakes until well combined.
Place the mayonnaise dip on a serving plate; arrange the meats, cheese, peppers and
cucumber around it.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 59g
Carbohydrates: 5g
Protein: 29g
Calories: 666
28
Meaty Mushrooms & Cream Cheese
Ingredients:
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12 mushrooms.
8 oz bacon.
7 oz cream cheese.
3 tbsp fresh chives (finely diced).
1 tbsp butter.
1 tsp paprika.
½ tsp chilli flakes.
Instructions:
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Preheat the oven at 200 degrees.
In a frying pan, cook the bacon until crispy; remove the bacon, leaving the fat in the pan.
Allow bacon to cool then crumble until it resembles large breadcrumbs.
Remove stems from the mushrooms and finely chop. Add a little butter to the bacon fat
and saute the mushroom cups.
In a bowl, mix together cream cheese, bacon, chopped mushroom stems, chives and
paprika until well combined.
Divide the mixture evenly into each mushroom cup; place on a baking tray and bake for
20-25 minutes or until golden brown.
Sprinkle chilli flakes on top.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 47g
Carbohydrates: 5g
Protein: 13g
Calories: 475
29
Bountiful Bacon, Cheese & Herb Balls
Ingredients:
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5 oz cheddar cheese (grated).
5 oz cream cheese.
5 oz bacon.
2 oz butter.
½ tsp chilli flakes.
½ tsp black pepper.
½ tsp Italian seasoning.
Instructions:
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Heat the butter in a large frying pan and fry the bacon until crispy. Reserve bacon fat
and chop the bacon into small pieces.
In a bowl, mix together cream cheese, cheddar cheese, chilli flakes, pepper, Italian
seasoning and bacon fat until well combined.
Place the cream cheese mix in the fridge for 20 minutes.
When the mixture is set, roll 24 balls into shape.
Roll each ball in the bacon pieces before serving.
Nutritional Information:
Total servings - 8
Per serving: (3 balls)
Fat: 29g
Carbohydrates: 2g
Protein: 9g
Calories: 273
30
Sensational Smoked Salmon Lettuce Wrap
Ingredients:
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8 oz cream cheese
7 oz smoked salmon (canned and drained).
2 oz iceberg lettuce leaves.
5 tbsp mayonnaise.
4 tbsp chives (finely chopped).
½ lemon zest.
Instructions:
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In a large bowl, mix everything (except lettuce leaves) together until well combined.
Place in the refrigerator for 15-20 minutes.
When chilled, scoop onto lettuce leaves and serve.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 24g
Carbohydrates: 3g
Protein: 10g
Calories: 263
31
Creamy Zucchini Noodles
Ingredients:
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32 oz zucchini.
10 oz bacon (diced).
1 ¼ cups thick cream.
¼ cup mayonnaise.
3 oz parmesan (grated).
1 tbsp butter.
Instructions:
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Heat the cream in a large saucepan; bring to a gentle boil and allow to slightly reduce.
Heat the butter in a large frying pan and cook the bacon until crispy; set aside and leave
grease warming in the pan (low heat).
Add the mayonnaise to the cream and turn down the heat.
Using a potato peeler, make thin zucchini strips. Cook the zucchini noodles for 30
seconds in a pan of boiling water.
Add cream mixture and bacon fat to the zucchini noodles; tossing to ensure all are
coated. Mix in the bacon and parmesan
Nutritional Information:
Total servings - 4
Per serving:
Fat: 78g
Carbohydrates: 8g
Protein: 21g
Calories: 801
32
Tuna & Cheese Oven Bake
Ingredients:
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16 oz tuna (tinned in olive oil).
5 oz celery (finely chopped).
4 oz parmesan (grated).
1 cup mayonnaise.
1 green bell pepper (diced).
1 onion (diced).
2 oz butter.
1 tsp chilli flakes.
Instructions:
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Preheat the oven at 200 degrees.
In a large frying pan, fry the celery, pepper and onion until soft.
In a bowl, mix together tuna, mayonnaise, parmesan and chilli flakes until well
combined.
Stir in the cooked vegetables; pour mixture into an ovenproof dish.
Bake for 20-25 minutes or until golden brown.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 85g
Carbohydrates: 5g
Protein: 44g
Calories: 957
33
One-Pan Cheese, Tomato & Leek Bake
Ingredients:
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12 large eggs.
1 cup thick cream.
½ leek (thinly sliced).
7 oz cheddar cheese (grated).
3 oz cherry tomatoes (halved).
1 oz parmesan (grated).
1 tsp onion powder.
½ tsp black pepper.
Instructions:
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Preheat the oven at 200 degrees.
Grease a large ovenproof dish and sprinkle in the diced leeks.
In a large bowl, whisk together eggs, cheddar cheese, onion powder and black pepper.
Pour the egg mixture over the leeks; add cherry tomatoes and parmesan to the top.
Bake for 40-45 minutes until completely set.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 51g
Carbohydrates: 5g
Protein: 34g
Calories: 627
34
Spicy Crab Pot Pie
Ingredients:
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4 large eggs (lightly whisked).
16 oz crab meat (tinned & drained).
12 oz cheddar cheese (grated).
1 cup mayonnaise.
1 red onion (diced).
2 tbsp butter.
2 tsp paprika.
¼ tsp cayenne pepper.
Instructions:
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Preheat the oven 180 degrees.
Heat the butter and fry the onion until tender.
In a large bowl, mix together eggs, mayonnaise, crab, paprika, cayenne pepper and ⅔
cheddar cheese; stir in the fried onions.
Pour the mixture into a greased ovenproof dish, sprinkle over the remaining cheddar
cheese.
Bake for 30-35 minutes until firm and golden brown.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 99g
Carbohydrates: 6g
Protein: 50g
Calories: 1106
35
Tuna Burgers On a Bed of Baby Spinach
Ingredients:
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16 oz tinned tuna (drained).
8 oz baby spinach.
2 onions (finely diced).
1 large egg.
¼ cup mayonnaise.
⅓ cup almond flour.
2 tbsp fresh dill (finely chopped).
1 tbsp lemon zest.
1 tbsp olive oil.
2 tbsp avocado oil.
Instructions:
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In a large bowl, mix together tuna, onions, egg, mayonnaise, almond flour, dill and lemon
zest.
From the mixture, form 8 burgers.
Heat 1 tbsp avocado oil in a large frying pan, fry 4 tuna patties for 4-5 minutes; flip and
cook for an additional 4 minutes. Repeat with remaining oil and burgers.
Place the spinach on a serving plate and drizzle with olive oil, top with burgers.
Nutritional Information:
Total servings - 8
Per serving:
Fat: 16g
Carbohydrates: 2g
Protein: 21g
Calories: 217
36
Salmon & Spinach Casserole
Ingredients:
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10 oz tinned salmon.
9 oz spinach (frozen).
1 ½ cups parmesan (grated).
1 cup thick cream.
½ cup almond milk.
¼ cup butter.
4 slices mozzarella.
1 garlic clove (crushed).
1 tbsp parsley (dried).
Instructions:
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Preheat the oven at 180 degrees.
In a large saucepan, heat the butter with the garlic. When garlic is browned add in
almond milk and cream.
Heat for 5-6 minutes and stir in parmesan, spinach, parsley and salmon.
Constantly stir until the mixture is bubbling..
Pour into an ovenproof dish and top with mozzarella cheese.
Bake for 25-30 minutes until bubbling and golden.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 54g
Carbohydrates: 5g
Protein: 37g
Calories: 640
37
Cauliflower & Ham Bake
Ingredients:
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2 large eggs.
2 garlic cloves (crushed).
⅔ cup almond milk (unsweetened).
½ cup dry white wine.
½ cup cheddar cheese (graated).
½ cup mozzarella (grated).
10 oz spinach (frozen & defrosted).
8 oz cooked ham.
1 tbsp olive oil.
Instructions:
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Preheat the oven at 190 degrees.
In a large bowl, mix together spinach, cauliflower rice, milk, eggs, ⅓ cup mozzarella and
⅓ cup cheddar.
In a large frying pan, heat the olive oil and fry the garlic until lightly browned. Stir in the
white wine and cook until wine evaporates; add the ham and cook for 2-3 minutes..
Combine the ham mixture to the spinach mixture.
Add mixture to an ovenproof dish, sprinkle the remaining cheese on top.
Bake for 30-35 minutes until golden brown.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 17g
Carbohydrates: 7g
Protein: 19g
Calories: 284
38
Green Bean & Garlic Bacon Crumble
Ingredients:
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16 oz green beans (trimmed).
6 garlic cloves (crushed).
6 bacon rashers.
1 tbsp olive oil.
1 tbsp butter.
½ tsp salt.
Instructions:
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In a large frying pan, fry the bacon until crispy and set aside.
Bring a large saucepan of water to the boil, add green beans and salt and cook for 5-7
minutes; drain and set aside.
In the same frying pan where the bacon was cooked, melt butter and olive oil, fry the
garlic for 30 seconds until lightly browned. Crumble in the cooked, crispy bacon and add
the green beans to the pan; saute for 1-2 minutes, stirring continuously.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 21g
Carbohydrates: 7g
Protein: 9g
Calories: 239
39
Heavenly Gnocchi Banquet
Ingredients:
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1 cup almond flour.
⅔ cup parmesan (grated).
½ cup ricotta cheese.
1 egg.
3 garlic cloves (crushed).
2 tbsp butter.
2 tbsp coconut flour.
2 tbsp olive oil.
2 tsp xanthan gum.
1 tsp garlic powder.
Instructions:
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Mix together almond flour, coconut flour, garlic powder and xanthan gum.
In a separate bowl, whisk the egg and ricotta. Blend in the parmesan and salt; mix until
well combined.
Add the cheese mixture to the flour mixture and mix thoroughly until the crumble
becomes a sticky ball.
Wrap the dough ball in cling film and allow it to set in the fridge for an hour.
Mould the dough into 1 inch ovals.
In a frying pan, heat the olive oil and butter; fry the crushed garlic cloves until lightly
browned and fragrant.
Fry the gnocchi for 5-6 minutes, spooning over the garlic oil.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 29g
Carbohydrates: 7g
Protein: 12g
Calories: 311
40
Something Special Tuna Sushi Bites
Ingredients:
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1 medium cucumber.
½ can tuna (in olive oil).
½ medium avocado (sliced).
1 tsp chilli sauce.
¼ tsp black pepper.
¼ tsp of cayenne pepper.
Instructions:
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Thinly slice the cucumber (lengthways) until the outer skin has gone. Thinly slice the
unskinned cucumber until you have 6 long strips.
In a bowl, mix together the tuna, chilli sauce, black pepper and cayenne pepper until well
combined.
Take a slice of cucumber and spread the mixture over; leaving half an inch at each end.
Place 2 pieces of avocado on each cucumber slice and carefully roll.
Secure each roll with a toothpick.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 10g
Carbohydrates: 2g
Protein: 11g
Calories: 126
41
Mexican Salmon Fillets
Ingredients:
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4 salmon fillets (frozen & defrosted).
2 avocados (chopped into small cubes).
4 tsp cajun seasoning.
1 jalapeno (finely diced).
1 onion (finely diced).
1 tbsp olive oil.
1 tbsp lime juice (fresh).
1 tbsp fresh coriander (finely diced).
Instructions:
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Season both sides of the salmon in cajun seasoning.
Heat the oil in a frying pan; fry the salmon until browned, flip and repeat for the other
side until salmon easily flakes with a fork..
Mix the avocados, onion, jalapenos, lime and coriander together until well combined.
Serve salmon and avocado mix together on a plate.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 34g
Carbohydrates: 9g
Protein: 33g
Calories: 451
42
Coconut Salmon on a Bed of Buttered Cabbage
Ingredients:
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16 oz salmon fillets (frozen & defrosted).
16 oz white cabbage.
4 oz butter.
2 oz shredded coconut (unsweetened).
5 tbsp olive oil.
1 tsp turmeric.
½ tsp onion powder.
Instructions:
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Cut the salmon into bite size pieces and drizzle over olive oil.
In a small bowl, mix together coconut, turmeric and onion powder. Dip each salmon
chunk into the coconut mix until the salmon is well coated.
In a frying pan, fry the salmon until golden brown; cover with foil and set aside.
Melt the butter in the frying pan and fry the cabbage until it begins to lightly brown.
Place the cabbage on a plate and the salmon on top; drizzle with olive oil.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 69g
Carbohydrates: 3g
Protein: 33g
Calories: 768
43
One-Pan Beef & Cauliflower Medley
Ingredients:
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10 oz beef (minced, frozen & defrosted).
8 oz cauliflower (florets).
3 oz butter.
1 tsp paprika.
1 tsp black pepper.
½ tsp salt.
Instructions:
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Melt half of the butter in a large frying pan and fry the beef until almost cooked through.
Lower the heat; add the remaining butter, season with paprika, salt and pepper. Stir in
the cauliflower and fry for 5-6 minutes until tender.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 59g
Carbohydrates: 5g
Protein: 31g
Calories: 651
44
Aubergine & Olive Feast
Ingredients:
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10 oz halloumi (cut into slices).
1 aubergine (cut into bite size pieces).
3 oz butter.
12 olives (pitted).
1 tsp paprika.
1 tsp chilli flakes.
Instructions:
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Melt the butter in a large frying pan.
Place the aubergine chunks and olives in one half and halloumi in the other.
Season with paprika and chilli; cook for 8-10 minutes, turning occasionally to ensure
halloumi is golden brown on both sides and aubergine is cooked through.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 77g
Carbohydrates: 9g
Protein: 33g
Calories: 849
45
Kick-the-Boredom Keto Chilli-Con-Carne
Ingredients:
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16 oz minced beef (frozen & defrosted).
1 ½ cups canned chopped tomatoes.
3 oz cheddar cheese (grated).
2 garlic cloves (crushed).
1 red onion (diced).
½ red pepper (diced).
½ yellow pepper (diced).
2 tsp tomato puree.
2 tsp coriander.
1 tsp chilli powder.
Instructions:
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Preheat the oven at 180 degrees.
In a large frying pan, fry the onions and garlic cloves until tender. Stir in the beef and fry
until browned and cooked through.
Add chopped tomatoes, red and yellow peppers, tomato puree, coriander and chilli
powder; fry 6-7 minutes until bubbling.
Pour into an ovenproof dish and sprinkle cheese on top.
Bake for 25-30 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 40g
Carbohydrates: 7g
Protein: 31g
Calories: 529
46
Almighty Almond Cheesecake
Ingredients:
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24 oz cream cheese.
4 large eggs.
1 cup stevia.
⅓ cup sour cream.
½ tsp almond extract.
Instructions:
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Preheat the oven at 175 degrees.
In a bowl, whisk the cream cheese until smooth then gently add in stevia, sour cream
and almond extract, mix until well combined.
Add the eggs one by one and whisk until a thick, creamy mixture is formed.
Grease a springform pan, pour in the mixture and bake for 45-50 minutes until puffed
and lightly browned.
Remove from the oven and allow to set at room temperature for an hour.
Place in the refrigerator for 5-6 hours.
Nutritional Information:
Total servings - 10
Per serving:
Fat: 29g
Carbohydrates: 3g
Protein: 8g
Calories: 281
47
Zesty Orange Ice Cream
Ingredients:
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2 large eggs (separated).
1 ¼ cups thick whipping cream.
2 tbsp erythritol (powder).
½ tsp orange extract.
Instructions:
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In a bowl, whisk the egg yolks until smooth.
In a saucepan, mix the whipping cream, erythritol and orange extract. Bring to the boil
then simmer until slightly thickened.
Reduce the heat to low and stir in the whisked egg yolks. Simmer gently until mixture
thickens; stirring continuously.
Place in the fridge until cool.
In a bowl, whisk the egg whites until soft peaks are formed.
Fold the egg whites into the cooled cream mixture.
Pour into a container and seal the lid tightly; freeze for 3-4 hours.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 61g
Carbohydrates: 5g
Protein: 13g
Calories: 590
48
Zingy Lemon & Lime Pancakes
Ingredients:
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4 eggs.
2 cups almond flour.
¼ cup water.
8 tbsp butter (melted).
2 tbsp swerve.
1 tbsp coconut oil.
1 tsp baking powder.
1 lime zest
1 lemon zest..
Instructions:
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Place all ingredients in a blender and blend until well combined.
Allow to rest for 10-15 minutes.
In a frying pan heat a little oil, pour in ⅓ cup of batter mixture.
Cook for 2-3 minutes on each side until golden brown.
Repeat the process until all of the batter has gone.
Nutritional Information:
Total servings - 10
Per serving:
Fat: 28g
Carbohydrates: 4g
Protein: 9g
Calories: 273
49
Blueberry Whirl Mousse
Ingredients:
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2 cups thick whipping cream.
3 oz blueberries (frozen & defrosted).
2 oz chopped walnuts.
½ lemon zest.
¼ tsp vanilla extract.
Instruction:
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In a bowl, whisk the cream, vanilla and lemon zest until soft peaks are formed.
Stir in the walnuts until completely combined.
Slightly crush the blueberries and gently swirl into the mousse.
Cover the bowl and place in the refrigerator for 3-4 hours until mousse thickens.
Nutritional Information:
Total servings - 8
Per serving:
Fat: 27g
Carbohydrates: 3g
Protein: 3g
Calories: 257
50
Strawberry & Blueberry Yogurt Ice-cream
Ingredients:
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8 oz strawberries (frozen & defrosted).
8 oz blueberries (frozen & defrosted).
1 cup Greek yogurt (full fat).
½ cup thick whipping cream.
1 tsp orange extract.
Instructions:
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Place all ingredients into a blend and mix until thoroughly combined.
Pour into a bowl and freeze for 40-60 minutes.
Nutritional Information:
Total servings - 12
Per serving:
Fat: 8g
Carbohydrates: 4g
Protein: 3g
Calories: 74
51
Pumpkin Pie Custard
Ingredients:
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4 large egg yolks.
1 ½ cups thick whipping cream.
2 tbsp erythritol.
2 tsp pumpkin pie spice.
¼ tsp vanilla extract.
Instructions:
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Preheat the oven at 180 degrees.
In a saucepan, heat cream, erythritol, pumpkin pie spice and vanilla extract; bring to the
boil.
Place the egg yolks into a large bowl and gradually pour in the warm cream mixture,
whisking continuously.
Pour into an ovenproof dish and place the ovenproof dish into a larger ovenproof dish.
Add water to the larger dish until it is half way up the side of the first dish.
Bake for 25-30 minutes. Allow to cool before serving.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 29g
Carbohydrates: 3g
Protein: 5g
Calories: 278
52
Charismatic Crepes
Ingredients:
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8 large eggs.
2 cups thick whipping cream.
½ cup water (room temperature).
3 oz butter.
2 tbsp psyllium husk (powder).
Instructions:
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In a large bowl, whisk together eggs, cream and water. Gradually mix in the psyllium
husk until a smooth batter is formed. Allow to rest for 20 minutes.
Use a little butter and ½ cup of batter mixture for one pancake.
When the top of the pancake is lightly browned and almost dry, flip and cook the other
side.
Repeat until all batter has gone.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 70g
Carbohydrates: 4g
Protein: 14g
Calories: 690
53
Crunchy Chocolate Coconut Curls
Ingredients:
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4 egg yolks.
1 cup shredded coconut.
1 cup dark chocolate chips (unsweetened).
¾ cup walnuts (chopped).
¼ cup coconut oil.
3 tbsp swerve.
3 tbsp butter.
Instructions:
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Preheat the oven at 175 degrees.
In a large bowl, mix together egg yolks, coconut oil, butter and swerve. Gradually stir in
the chocolate chips, coconut and walnuts.
Line a baking tray with greaseproof paper.
Using a tablespoon, place spoonful by spoonful of the mixture on the tray.
Bake for 15-20 minutes until golden brown.
Nutritional Information:
Total servings - 15
Per serving: (1 curl)
Fat: 15g
Carbohydrates: 2g
Protein: 3g
Calories: 133
54
Dreamiest, Creamiest Chocolate Dessert
Ingredients:
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2 avocados (ripe).
¾ cup thick cream.
½ cup chocolate chips (unsweetened).
¼ cup swerve.
3 tbsp cocoa powder (unsweetened).
1 tsp vanilla extract.
Instructions:
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Mix all ingredients in a blender until smooth.
Transfer mixture into two serving bowls/glasses and refrigerate for 45-60 minutes.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 82g
Carbohydrates: 8g
Protein: 15g
Calories: 673
55
Tantalising Chocolate Truffles
Ingredients:
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1 avocado (mashed).
1 cup chocolate chips (unsweetened & melted).
¼ cup cocoa powder.
1 tsp vanilla extract.
Instructions:
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In a bowl, mix together avocado, chocolate and vanilla extract until well combined and
smooth.
Place in the refrigerator for 20-25 minutes until slightly firm.
Using a teaspoon, scoop out one chocolate truffle. Roll in the palm of your hand to
mould it to a round shape.
Roll in cocoa powder and repeat until all chocolate mixture has gone.
Nutritional Information:
Total servings - 15
Per serving: (1 truffle)
Fat: 3g
Carbohydrates: 2g
Protein: 3g
Calories: 21
56
Perk You Up Porridge
Ingredients:
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2 tbsp almond flour.
2 tbsp sesame seeds (ground).
2 tbsp flaxseed (ground).
½ cup almond milk (unsweetened).
Instructions:
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Mix almond flour, sesame seeds and flax seeds together in a bowl.
Stir in the almond milk and microwave for one minute.
Stir again and microwave for an additional minute.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 17.1g
Carbohydrates: 9.5g
Protein: 8g
Calories: 216
57
The Beastie Bacon Bagel
Ingredients:
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6 slices bacon (grilled).
1 large egg.
1 ½ cups mozzarella cheese (grated).
1 cup arugula leaves.
¾ cup almond flour.
4 tbsp soft cream cheese.
2 tbsp pesto.
1 tbsp butter (melted).
1 tsp xanthan gum.
Instructions:
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Preheat oven at 390 degrees.
Mix together the almond flour and xanthan gum. Add the egg and mix together until well
combined.
Over a medium heat, melt the mozzarella and 2 tbsp of cream cheese together.
Add the cheese mixture to the flour mixture; knead until completely combined and
resembles dough.
Split the dough into three pieces and roll into long sausage shapes.
Put the ends together to make three circles.
Brush melted butter over the bagels; place on a baking tray and bake for 15 - 18 minutes
or until golden brown. Allow to cool.
Spread the bagels with the remaining cream cheese and pesto. Place on the arugula
leaves and top with bacon.
Nutritional Information:
Total servings - 3
Per serving:
Fat: 50.29g
Carbohydrates: 5.77g
Protein: 30.3g
Calories: 605
58
Jolly Good Egg & Bacon Sandwich
Ingredients:
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Cooking spray.
2 large eggs.
1 tbsp coconut flour.
1 tbsp butter (salted).
¼ tsp baking powder.
1 slice cheddar cheese.
2 slices bacon (grilled)
Instructions:
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Place butter in microwave for 30 seconds or until melted.
Let butter to cool slightly. Mix in 1 egg, coconut flour and baking powder; microwave for
one and a half minutes.
Allow bread to cool and slice to make two equally thin slices.
Using the cooking spray, fry the remaining egg to your preference. Grill the bread until
toasted and crunchy.
Assemble the sandwich placing a slice of toast on the bottom, cheese, bacon and fried
egg; top with remaining toast.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 39g
Carbohydrates: 6g
Protein: 28g
Calories: 490
59
Keto-Buzz Blueberry Pancakes
Ingredients:
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3 large eggs.
½ cup almond flour.
¼ cup milk.
¼ cup fresh blueberries.
2 tbsp coconut flour.
2 tbsp sweetener (granulated).
1 tsp cinnamon (ground).
½ tsp baking powder.
Instructions:
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Add all ingredients (except blueberries) to a blender and mix until a thick batter is
formed.
Add the blended mixture to a bowl and stir in blueberries.
Grease a large non-stick frying pan and allow the pan to get hot over a medium heat.
Pour ¼ cup of the mixture into the hot pan, allow to cook for 2 - 3 minutes or until the
edges start to crisp and turn lightly browned. Flip and repeat.
Repeat the process using the remaining batter.
Nutritional information:
Total servings - 3
Per serving: (1 pancake).
Fat: 7g
Carbohydrates: 4g
Protein: 7g
Calories: 132
60
Perfect Mozzarella Pockets Of Pleasure
Ingredients:
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3 eggs.
8 oz mozzarella (grated).
4 oz bacon (grilled).
2 oz cream cheese.
⅔ cup almond flour.
½ cup cheddar cheese (grated).
⅓ cup coconut flour.
2 tsp baking powder.
1 tsp salt.
Instructions:
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Preheat oven at 350 degrees.
Microwave the cream cheese and mozzarella for 60 seconds. Stir and microwave for an
additional 60 seconds.
Put 1 egg, almond flour, coconut flour, baking powder and salt into a blender and pour in
the melted cheese mixture. Blend until a dough forms.
Split the dough into eight pieces. Flatten each piece to form a 5 inch circle, place on a
baking tray lined with baking paper.
Scramble the remaining two eggs and divide between each circle; do the same with
bacon and cheddar cheese.
Fold the edges in and seal the semi-circle using finger tips.
Bake for 20 minutes or until lightly browned.
Nutritional Information:
Total servings - 8
Per serving:
Fat:18g
Carbohydrates: 6.5g
Protein: 16g
Calories: 258
61
What A Waffle!
Ingredients:
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2 large eggs.
2 cups almond flour.
1 ½ cups almond milk (warm).
⅓ cup butter (melted).
2 tbsp erythritol.
4 tsp baking powder.
1 tsp vanilla extract.
1 tsp salt.
Instructions:
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Mix baking powder, salt and almond flour together until well combined.
In a separate bowl; whisk the eggs until well combined.
Take the luke warm almond milk and mix with the eggs; adding melted butter, erythritol
and vanilla extract.
Stir the egg mixture into the flour mixture until a dough is formed. Let sit for several
minutes.
Cook in a hot waffle iron for 6-8 minutes.
Nutritional Information:
Total servings - 6
Per serving: (half a waffle)
Fat: 31g
Carbohydrates: 8g
Protein: 11g
Calories: 345
62
The Ultimate Continental Breakfast With Bread Roll
Ingredients:
Bread roll:
●
●
●
●
●
●
3 large eggs.
1 ½ cups mozzarella (grated).
1 ⅓ cups almond flour.
2 oz cream cheese (full fat).
2 tbsp coconut flour.
1 ½ tbsp baking powder.
Ingredients:
Continental breakfast:
●
●
●
●
●
1 egg (hard boiled).
1 slice ham (smoked).
1 cup cheddar cheese (grated).
2 slices salami.
3 slices mozzarella.
Instructions:
●
●
●
●
●
●
●
●
●
●
●
Preheat oven at 350 degrees.
Mix together almond flour, coconut flour and baking powder. Set aside.
In a separate bowl (microwave-safe) add mozzarella and cream cheese, cover and melt
for 30 seconds. Stir. Repeat for an additional 30 seconds until completely melted and a
dough has formed.
Allow dough to cool slightly (so it’s still warm to the touch but not hot).
Add dough, 2 eggs and flour mixture to a blender; blend on high speed until a sticky
dough has formed.
Place the sticky dough onto a piece of cling film and cover. Knead the dough (whilst in
cling film) until it is completely uniform.
Divide the dough into 8 equal pieces and roll them into smooth balls.
Line a baking tray with greaseproof paper and place the balls 2 inches apart.
Take the final egg and whisk in a bowl; brush the rolls with the glaze.
Bake for 20-22 minutes or until golden brown.
On a serving plate, add the slices of salami, slice of smoked ham, mozzarella, hard
boiled egg and cheddar cheese. Place the hot bread roll on the side.
Nutritional Information:
Total servings - bread rolls - 8
63
Total servings- (complete continental breakfast with one roll).
Per serving: (complete continental breakfast with one roll).
Fat: 96.7g
Carbohydrates: 11.9g
Protein: 81.6g
Calories: 1069
64
Egg & Mackerel Breakfast Kick-Start
Ingredients:
●
●
●
●
●
●
●
4 large eggs.
8 oz can of mackerel in tomato sauce.
½ red onion (finely sliced).
¼ cup olive oil.
2 oz lettuce.
2 tbsp butter.
Salt and pepper.
Instructions:
●
●
●
Melt butter in a frying pan and cook the eggs to your preference.
On a serving plate, place lettuce and top with onion. Add the eggs and mackerel to the
plate.
Drizzle olive oil over the lettuce and season with salt and pepper.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 59g
Carbohydrates: 4.2g
Protein: 35g
Calories: 689
65
Good Morning! Keto-Classic Cereal
Ingredients:
●
●
●
●
●
●
●
●
1 cup almond flour.
2 tbsp water.
2 tbsp sunflower seeds.
1 tbsp coconut oil.
1 tbsp flaxseed meal.
1 tsp vanilla extract.
1 tsp cinnamon (ground).
¼ tsp salt.
Instructions:
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●
●
●
●
●
●
●
●
Preheat oven at 350 degrees.
Add almond flour, sunflower seeds, flaxseed meal, cinnamon and salt to a blender and
blend until sunflower seeds are finely chopped.
Mix in the water and coconut oil and blend until a dough is formed.
Place dough on a piece of greaseproof paper and press flat. Place another piece of
greaseproof paper on top and roll the dough until it is approximately 3mm in thickness.
Remove top paper and cut the dough into 1 inch squares.
Place the greaseproof paper (with the cut squares) on to a baking tray.
Bake in the oven for 10-15 minutes or until lightly browned and crisp.
Allow to cool and then separate the squares.
Serve with unsweetened almond milk.
Nutritional Information:
Total servings: 6
Per serving: (1 cup of cereal + 1 cup almond milk (unsweetened).
Fat: 18g
Carbohydrates: 3g
Protein: 6g
Calories: 207
66
The Magnificent Breakfast Mushroom
Ingredients:
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●
●
●
●
2 large deep cup mushrooms (stem removed).
4 slices bacon (cooked and chopped).
2 large eggs.
1/10 cup parmesan (grated).
Cooking spray.
Instructions:
●
●
●
●
Preheat oven at 375 degrees.
On a baking tray, spray the mushrooms with cooking spray and bake for 10 minutes.
Split the bacon and parmesan between the two mushrooms and bake for an additional 5
minutes.
Crack an egg into each mushroom and bake for an additional 10 minutes.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 47g
Carbohydrates: 8g
Protein: 30g
Calories: 578
67
Keto Crunchy Cauliflower Hash Browns
Ingredients:
●
●
●
●
●
●
16 oz cauliflower (head grated).
3 large eggs.
½ onion (finely diced).
4 oz butter.
1 tsp salt.
¼ tsp black pepper.
Instructions:
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●
●
●
Add all ingredients (except butter) to a large bowl and mix until well combined. Allow to
stand for 10 minutes.
Melt ¼ butter in a large frying pan. Add two scoops of the cauliflower mixture; flatten
carefully until they are 3-4 inches in diameter.
Fry for 4-5 minutes on each side.
Repeat until all the mixture has gone.
Nutritional Information:
Total servings - 4
Per serving: (1 hash brown)
Fat: 26g
Carbohydrates: 5g
Protein: 7g
Calories: 282
68
Baked Egg Breakfast Banquet
Ingredients:
●
●
●
2 large eggs.
3 oz minced beef.
2 oz cheddar cheese (grated).
Instructions:
●
●
●
●
Preheat oven at 400 degrees.
Put the minced beef into a baking dish; make two holes in the mince and crack in the
eggs.
Sprinkle the cheese over the top.
Bake for 10-15 minutes or until the eggs are cooked.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 36g
Carbohydrates: 2g
Protein: 40g
Calories: 498
69
Classy Cheese & Onion Omelette
Ingredients:
●
●
●
●
●
●
4 large mushrooms.
3 large eggs.
¼ onion (finely chopped).
1 oz cheddar cheese (grated).
1 oz butter.
Salt and pepper.
Instructions:
●
●
●
●
●
Whisk the eggs until smooth; add salt and pepper.
Over a medium heat, melt the butter in a large frying pan. Add onion and mushrooms
and cook until lightly browned and softened. Pour the egg mixture over the onions and
mushrooms.
As the omelette is cooking and begins to firm; add the cheese.
Ease around the edges of the omelette with a spatula and fold in half.
Allow to cook until all is golden brown.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 44g
Carbohydrates: 5g
Protein: 27g
Calories: 516
70
Perfect Breakfast Pumpkin Bread
Ingredients:
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●
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●
4 large eggs.
1 ½ cups almond flour.
¾ cup pumpkin puree (canned).
⅔ cup erythritol.
½ cup softened butter.
½ cup coconut flour.
4 tsp baking powder.
1 tsp vanilla extract.
1 tsp cinnamon (ground).
½ tsp nutmeg (ground).
½ tsp salt.
¼ tsp ginger (ground).
Instructions:
●
●
●
●
●
●
●
●
Preheat oven at 350 degrees.
Mix the butter and erythritol together until light and creamy.
One at a time, whisk in eggs until all ingredients are well combined.
Mix in pumpkin puree and vanilla.
In another bowl, mix together the almond flour, baking powder, coconut flour, cinnamon,
nutmeg, ginger and salt.
Add the flour mixture to the egg mixture; stir until well combined.
Line a 9 x 5 inch loaf pan with greaseproof paper and pour in the batter mixture.
Bake for 45 -50 minutes or until a skewer inserted in the middle comes out clean.
Nutritional Information:
Total servings - 10
Per serving: (one slice)
Fat: 14g
Carbohydrates: 6g
Protein: 5g
Calories: 166
71
Cloud Nine BLT
Ingredients:
Bread:
●
●
●
●
●
4 ½ oz cream cheese (softened).
3 large eggs.
½ tbsp psyllium husk powder.
½ tsp baking powder.
Pinch of salt.
Fillings:
● 5 oz cooked bacon (grilled).
● 2 oz lettuce.
● 1 tomato (sliced).
● ½ cup mayonnaise.
Instructions:
●
●
●
●
●
●
●
●
●
●
Preheat oven at 300 degrees.
Crack the eggs; putting egg whites in one bowl and yolks in another.
Add the salt to the egg whites and whisk until stiff peaks are formed.
Add the cream cheese to the egg yolks and stir well. Add psyllium husk and baking
powder; mix until well combined.
Fold the egg white mixture into the egg yolk mixture.
Line a baking tray with greaseproof paper.
Make 8 dough balls and place on the tray; flatten each one.
Bake for 25 minutes or until golden brown.
Place a slice of bread (topside down) on a serving plate and spread with mayonnaise.
Layer the bacon, lettuce and tomato on to the bread; add a spoon of mayonnaise and
top with the final slice of bread.
Nutritional Information:
Total servings - 4
Per serving: (2 slices of bread and fillings)
Fat: 48g
Carbohydrates: 4g
Protein: 12g
Calories: 499
72
Pure Perfection Pepperoni Pizza
Ingredients:
●
●
4 large eggs.
6 oz mozzarella (grated)
Topping:
●
●
●
●
3 tbsp tomato puree.
5 oz mozzarella (grated).
1 ½ oz pepperoni (sliced).
½ tsp dried mixed herbs.
Instructions:
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●
●
●
●
●
●
Preheat oven at 400 degrees.
Mix the eggs with 6oz grated mozzarella, until well combined.
Line a baking tray with greaseproof paper. Using a spatula, spread mixture into one
large rectangular pizza.
Bake for 15-20 minutes until lightly browned. Remove from oven.
Adjust oven temperature to 450 degrees.
Spread tomato puree on to the pizza and sprinkle on the herbs. Load with the remaining
cheese and place pepperoni on top.
Bake for an additional 10 minutes or until golden brown and cheese has melted.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 90g
Carbohydrates: 5g
Protein: 52g
Calories: 1043
73
Intense Cauliflower Cheese Bake
Ingredients:
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●
●
●
●
●
●
●
1 large cauliflower head.
8 oz thick cream.
4 oz cheddar (grated).
4 oz mozzarella (grated).
3 oz cream cheese (softened).
1 ½ tsp paprika.
1 tsp salt.
½ tsp black pepper.
Instructions:
●
●
●
●
●
Preheat oven at 375 degrees.
Cut cauliflower into 1 inch pieces and steam for 5 minutes until just becoming tender.
In a medium sized pan, combine thick cream, cheddar, mozzarella, cream cheese, salt,
pepper and paprika. Over a medium heat, stirring continuously, until a smooth sauce is
formed.
Add the cauliflower to a baking dish and pour over the cheese sauce; stir to ensure all
cauliflower is covered.
Bake for 30 minutes or until the top is bubbling and golden.
Nutritional Information:
Total servings - 6
Per serving: (½ cup).
Fat: 33g
Carbohydrates: 11g
Protein: 15g
Calories: 393
74
Mouth-Watering Meatballs & Squash Spaghetti
Ingredients:
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●
●
●
●
●
●
●
●
●
1 medium squash.
16 oz minced beef.
1 tsp garlic powder.
1 tsp paprika.
1 tsp onion powder.
½ tsp black pepper.
½ tsp salt.
2 cups marinara sauce.
¼ cup parmesan (grated).
¼ cup parsley (finely chopped).
Instructions:
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●
●
●
●
●
●
●
●
Preheat oven at 400 degrees.
Pierce the squash several times with a sharp knife and microwave for 5 minutes. Turn
the squash onto the other side and microwave for an additional 5 minutes.
Allow squash to sit for 3-4 minutes; using a sharp knife, slice the squash in half,
lengthways.
Scoop out the seeds. Drag a fork back and forth across the flesh and place spaghetti
strands into a bowl.
In a large bowl, mix together minced beef, garlic powder, paprika, onion powder, black
pepper and salt. Combine well and form 24 small meatballs.
Line a baking sheet with greaseproof paper and bake meatballs for 10-15 minutes or
until juices run clear.
In a large pan, gently heat the marinara sauce. Take the cooked meatballs and place in
the simmering sauce. Simmer for 6-8 minutes.
Place the spaghetti on a serving plate and pour over the sauce and meatballs.
Garnish with chopped parsley and parmesan.
Nutritional Information:
Total servings - 4 servings.
Per serving:
Fat: 26g
Carbohydrates: 12g
Protein: 25g
Calories: 382
75
A Touch of Spain Cheesy-Meat Tapas
Ingredients:
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●
●
●
●
●
8 oz prosciutto (sliced).
8 oz chorizo (sliced).
4 oz cheddar cheese (cubed).
4 oz mozzarella (cubed).
4 oz cucumber (cubed).
2 oz red pepper (sliced).
Instructions:
●
●
Arrange all items on a plate.
Enjoy.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 74g
Carbohydrates: 8g
Protein: 57g
Calories: 944
76
Keto Burger in a Big Bread Bun
Ingredients:
Bun:
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●
●
●
3 tbsp almond flour.
1 ½ tbsp olive oil.
1 large egg.
½ tsp baking powder.
Burger:
●
●
●
●
●
●
24 oz minced beef.
7 oz cheddar cheese (grated).
2 oz butter.
2 tsp paprika.
2 tsp garlic powder.
2 tsp onion powder.
Instructions:
Bun:
●
●
●
●
●
In a small microwave safe bowl, mix the baking powder and almond flour together until
well combined and smooth.
Crack in the egg and add oil.
Whisk until completely combined.
Microwave for 90 seconds on high.
Slice the bun in half to create a top and bottom.
Burger:
●
●
●
Mix the beef, paprika, onion powder, garlic powder and half of the cheese together;
blend using hands.
Make four burgers. In a large frying pan, melt the butter and fry the burgers to your
preference.
Top with the remaining cheese; melt and place burger on the bread bun.
Nutritional Information:
Total servings - burgers 4 - bread bun - 1.
Per serving: (one burger - one bread bun)
77
Fat: 139g
Carbohydrates: 13g
Protein: 62g
Calories: 1373
78
Tasty Salted Turnip Fries
Ingredients:
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●
●
●
●
16 oz turnips.
6 tbsp olive oil.
2 tsp onion powder.
½ tsp paprika.
1 tsp salt.
Instructions:
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●
●
●
●
Preheat oven at 400 degrees.
Wash and peel the turnips; cut into ½ inch strips.
In a large bowl, toss the turnips in 2 tbsp of olive oil, salt, onion powder and paprika..
Add remaining oil to a baking tray and heat in the oven for 5 minutes.
Bake for 25-30 minutes or until fries are golden brown and crispy.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 22g
Carbohydrates: 7g
Protein: 2g
Calories: 219
79
Tantalisingly Tasty Tomato & Herb Soup
Ingredients:
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●
●
●
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●
●
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●
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8 oz cream cheese (softened).
2 cans tomatoes (chopped).
4 cups chicken broth.
1 cup parmesan (grated).
½ cup red onions (finely chopped).
2 tbsp coconut oil.
2 garlic cloves (crushed).
1 tbsp basil (dried).
1 tsp oregano (dried).
1 tsp salt.
½ tsp black pepper.
Instructions:
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●
●
●
●
In a large pan, place the coconut oil, onions, garlic, basil and oregano; cook over a
medium heat until onions are softened.
Add in cream cheese, stirring continuously.
Gradually add the broth, tomatoes, parmesan, salt and pepper.
Cover and simmer for 8-10 minutes.
Pour soup into a blender and blend until pureed.
Nutritional Information:
Total servings - 12
Per serving:
Fat: 12g
Carbohydrates: 3g
Protein: 7g
Calories: 149
80
Healthy Lunchtime Ham & Cheese Wrap
Ingredients:
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●
●
●
●
●
5 iceberg lettuce leaves.
4 slices sandwich ham.
4 slices cheddar cheese.
¼ cup guacamole.
1 tomato (sliced).
½ red onion (finely sliced.
Instructions:
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●
●
●
●
Layer lettuce leaves onto a sheet of cling film. Ensure the leaves overlap each other.
Layer the ham and cheese onto the leaves.
Do the same with tomato and onion and finally top with guacamole.
Using the clingfilm (as if you were using a sushi mat); roll the lettuce tightly to make the
wrap.
When completely rolled, cut wrap in half.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 31g
Carbohydrates: 14g
Protein: 33g
Calories: 459
81
Crusted Pancetta & Onion Quiche
Ingredients:
Crust:
● 1 ½ cups almond flour.
● 2 oz butter.
● 1 large egg.
● 2 tbsp sesame seed.
● 1 tbsp psyllium husk powder.
● ½ tsp salt.
Filling:
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●
●
●
●
●
●
●
●
5 large eggs.
11 oz pancetta (chopped).
8 oz cheddar cheese (grated).
1 onion.
1 cup thick cream.
1 oz butter.
1 tsp thyme (dried).
½ tsp salt.
½ tsp black pepper.
Instructions:
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●
●
●
●
●
●
Preheat oven at 350 degrees.
Take all of the crust ingredients and put in a blender. Mix until a dough is formed.
Using a spatula, spread the dough into a springform cake tin. Allow to settle in the fridge.
Melt the butter in a large frying pan, add the onion and pancetta and fry until both turn
golden brown. Stir in thyme, salt and pepper.
Pour into set crust.
In a bowl, mix the remaining ingredients together and pour into crust.
Bake for 45-50 minutes or until the egg mixture is solid and has turned golden brown.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 82g
Carbohydrates: 5g
Protein: 26g
Calories: 885
82
King of Wings Hot & Spicy Chicken
Ingredients:
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●
●
●
●
●
●
●
●
15 chicken wings.
½ cup chilli paste.
¼ cup maple syrup (sugar free).
⅓ cup greek yogurt (full fat).
¼ cup mayonnaise.
2 tbsp soy sauce.
2 tbsp rice wine vinegar.
1 ½ tbsp lime juice (fresh).
Pinch of salt.
Instructions:
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●
●
●
●
●
●
Mix together chilli paste, maple syrup, soy sauce and vinegar.
Add chicken wings to the sauce mixture and ensure each wing is completely coated with
the sauce.
Chill for 2-3 hours.
Preheat oven at 400 degrees.
Bake wings for 15 minutes, turn over and bake for an additional 15 minutes.
On a high heated grill, brown the chicken wings for 5-6 minutes.
Mix together greek yogurt, mayonnaise, lime juice and salt. Use as a dipping sauce for
the chicken wings.
Nutritional Information:
Total servings - 6
Per serving: (3 chicken wings).
Fat: 23g
Carbohydrates: 8g
Protein: 17g
Calories: 314
83
Cheesy Chicken Chunks
Ingredients:
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●
●
●
2 large chicken breasts (cut into strips).
1 large egg.
¾ cup parmesan cheese (grated).
¾ cup almond flour.
Instructions:
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●
●
●
●
Preheat oven at 400 degrees.
Mix the parmesan and flour together.
In a separate bowl, whisk the egg.
Dip each strip of chicken into the egg mixture and then into the flour mixture. Place on a
wire rack.
Spray chicken with cooking spray and bake for 18-20 minutes or until browned and
completely cooked.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 24g
Carbohydrates: 2g
Protein: 41g
Calories: 398
84
Chunky Salsa Filled Tacos
Ingredients:
Taco:
● 8 oz cheddar cheese (grated).
Filling:
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●
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●
●
●
●
●
●
2 large avocados ( cut into small chunks).
1 tomato (cut into chunks).
½ red onion (roughly chopped).
¼ cup fresh coriander (finely chopped).
1 garlic clove (finely chopped).
3 tbsp lime juice (fresh).
1 tbsp jalapeno (finely chopped).
½ tsp salt.
½ tsp black pepper.
Instructions:
● Preheat oven at 400 degrees.
● Line a baking tray with greaseproof paper.
● Make 6 piles of cheese with a large gap between them.
● Bake for 10 minutes until cheese is melted and golden brown. Allow to slightly cool.
● Place a large wire rack over the sink. Carefully place each melted cheese piece on the
rack and allow the edges to hang down between the wire rack bars.
● Let cool completely.
● Add all of the ingredients from the filling list to a bowl and mix well until combined.
● Take each cheesy taco shell and add the filling.
Nutritional Information:
Total servings - 3
Per serving: (2 filled taco shells).
Fat: 22g
Carbohydrates: 3g
Protein: 15g
Calories: 306
85
Zingy Garlic Chicken Kebab
Ingredients:
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●
●
32 oz chicken breast (cut into 1 inch cubes).
4 garlic cloves (crushed).
1 lemon (zested and juiced).
½ cup almond milk.
¼ cup olive oil.
¼ cup fresh parsley (finely chopped).
½ tsp salt.
¼ tsp black pepper.
1 tbsp mixed herbs (dried).
Instructions:
●
●
●
●
●
In a large bowl, mix together garlic, lemon, almond milk, olive oil, parsley, salt, pepper
and herbs.
Add chicken cubes to the bowl and stir well to ensure all chicken is coated.
Chill in the fridge for 2-3 hours; stirring occasionally to ensure even coverage.
Fry the chicken in a large frying pan until browned and cooked through.
Using wooden skewers, fill the skewer with chicken pieces.
Nutritional Information:
Total servings - 6
Per serving: (2 skewers).
Fat: 14g
Carbohydrates: 2g
Protein: 33g
Calories: 276
86
Antipasto Meat Sticks
Ingredients:
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●
●
●
●
●
●
●
●
●
4 slices salami.
4 slices sandwich ham.
4 slices pepperoni.
4 slices cheddar cheese.
4 slices mozzarella.
1 handful lettuce (chopped)
2 tbsp olive oil.
1 tbsp apple cider vinegar.
1 tbsp mayonnaise.
½ tsp mixed herbs (dried).
Instructions:
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●
●
●
●
In 4 separate piles, layer the meat slices from biggest to smallest.
Spread with mayonnaise and add the cheese slices.
Sprinkle on lettuce.
Roll each pile into a tight sausage shape; secure with a toothpick.
In a dish, add olive oil, vinegar and herbs to use as a dip for antipasto sticks.
Nutritional Information:
Total servings - 4
Per serving: (1 stick + dip)
Fat: 21g
Carbohydrates: 1g
Protein: 10g
Calories: 234
87
Spicy Tuna No-Rice Sushi Rolls
Ingredients:
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●
●
●
●
●
●
1 cucumber.
½ can tuna (in olive oil).
½ avocado (sliced).
1 tsp chilli sauce.
¼ tsp salt.
¼ tsp black pepper.
Pinch of cayenne pepper.
Instructions:
●
●
●
●
●
Using a potato peeler, thinly slice cucumber (lengthways) until outer layer has gone.
Discard outer layer and thinly slice the cucumber until you have 6 long strips.
In a medium bowl, mix tuna, chilli sauce, salt, pepper and cayenne together until well
combined.
Take a cucumber slice and spoon the mixture over, leaving half an inch at each end.
Place 1-2 pieces of avocado on each cucumber slice and carefully roll.
Use a toothpick to secure.
Nutritional Information:
Total servings - 2
Per serving; (3 rolls)
Fat: 9g
Carbohydrates: 2g
Protein: 10g
Calories: 123
88
Contemporary Coconut Chicken Curry With
Cauliflower Rice
Ingredients:
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●
●
●
●
●
●
●
●
●
27 oz coconut milk.
16 oz chicken thighs (boneless and skinless, cubed).
8 oz broccoli (cut into small florets).
3 oz green beans (cut in half).
1 onion (finely chopped).
1 chilli pepper (finely chopped).
3 tbsp coconut oil.
1 tbsp fresh ginger (grated).
1 tbsp curry paste.
Salt and pepper.
Cauliflower rice:
●
●
●
24 oz cauliflower head (grated).
3 oz coconut oil.
½ tsp salt.
Instructions:
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●
●
●
●
●
●
Heat coconut oil in a frying pan. Add onion, chilli and ginger and fry until softened.
Add chicken and curry paste; fry until chicken is cooked and lightly browned.
Add broccoli and green beans.
Add the solid part of coconut milk, salt and pepper. Allow to simmer for 15-20 minutes.
In another large frying pan, add 3 oz coconut oil. When hot, add the grated cauliflower.
Add salt and cook for 5-10 minutes until rice has softened.
Place rice on a serving plate and top with chicken curry.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 112g
Carbohydrates: 21g
Protein: 32g
Calories: 1190
89
Luscious Cheesy Choice Lasagne
Ingredients:
Cheese dough:
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●
●
●
1 ½ cups mozzarella (grated).
4 oz cream cheese (softened).
2 large eggs.
1 tsp mixed herbs (dried).
Filling:
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●
●
●
●
●
●
16 oz minced beef.
1 red onion (finely chopped).
1 cup mozzarella (grated).
1 cup marinara sauce.
6 tbsp ricotta cheese.
1 tsp mixed herbs (dried)
Salt and pepper.
Instructions:
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●
●
●
●
●
●
●
●
●
●
●
●
Preheat oven at 350 degrees.
Add all dough ingredients to a blender; blend until a thick, smooth consistency is formed.
Line a 9 x 12 inch ovenproof dish with greaseproof paper.
Use a spatula to spread the dough mixture evenly across the dish.
Bake for 20-25 minutes or until mixture is firm to the touch. Set aside and allow to cool.
In a large frying pan add the beef, salt,pepper and onion. Cook until completely
browned.
Stir in marinara sauce and dried herbs; reduce heat and simmer for 5 minutes.
Slice the dough evenly into 3 pieces.
In an 8 x 4 inch ovenproof dish, add a layer of the meat mixture and place one slice of
dough on top.
On top of the dough, add another layer of meat mixture and spread 3 tbsp of ricotta
cheese on top; sprinkle ¼ cup mozzarella over.
Repeat with second dough sheet, meat mixture, ricotta and mozzarella.
Add last dough sheet, add remaining meat mixture and top with remaining mozzarella.
Bake for 25 minutes or until top begins to brown.
Nutritional Information:
Total servings - 4
90
Per serving:
Fat: 44g
Carbohydrates: 9g
Protein: 48g
Calories: 633
91
Mighty Meaty Moussaka
Ingredients:
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20 oz minced beef.
1 medium aubergine (thinly sliced).
1 onion (finely chopped).
2 garlic cloves (crushed).
½ cup tomato puree.
4 tbsp olive oil.
1 tbsp paprika powder.
1 tsp salt.
½ tsp black pepper.
½ tsp cinnamon (ground).
Cheese sauce:
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7 oz swiss cheese (grated).
3 oz cream cheese.
½ cup thick cream.
1 garlic clove (crushed).
¼ tsp salt.
Instructions:
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Preheat oven at 350 degrees.
In a large frying pan, fry the aubergine slices until golden brown and softened. Set to one
side.
In the same pan, cook the minced beef until browned. Add onion, garlic and spices; pour
in tomato puree and simmer for 5 minutes.
In a pan, mix the cheese sauce ingredients together (only using half of swiss cheese).
Stirring continuously, Simmer until sauce thickens.
Pour meat sauce into an ovenproof dish, layer the aubergines on top and pour on
cheese sauce. Sprinkle the remaining swiss cheese on top.
Bake for 20-25 minutes or until cheese turns golden brown.
Nutritional Information:
Total servings - 4
Per serving:
92
Fat: 59g
Carbohydrates: 12g
Protein: 43g
Calories: 742
93
Creamy Keto Chicken Casserole
Ingredients:
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32 oz chicken thighs (boneless and skinless).
16 oz cauliflower (florets).
7 oz cheddar cheese (grated).
4 oz cherry tomatoes (halved).
1 ½ oz butter.
1 leek (chopped).
¾ cup sour cream.
½ cup cream cheese (softened).
3 tbsp pesto.
3 tbsp lemon juice (fresh).
½ tsp black pepper.
Instructions:
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Preheat oven at 400 degrees.
In a large frying pan, melt the butter and fry chicken until cooked and golden brown.
In a bowl, mix sour cream, cream cheese, lemon juice, pesto and pepper until well
combined.
Place chicken in a large ovenproof dish, pour cream cheese mixture on top.
Add cauliflower, leek and tomatoes.
Bake in the oven for 25 minutes, remove and sprinkle cheese on top.
Bake for a further 10 minutes or until cheese is melted and golden brown.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 64g
Carbohydrates: 7g
Protein: 40g
Calories: 758
94
One Pot Creamy Chicken Chasseur
Ingredients:
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16 oz chicken breast.
8 oz baby mushrooms.
4 cloves garlic (crushed).
½ red onion (finely chopped).
1 ½ cups thick cream.
¼ cup parmesan (grated).
2 tbsp butter (unsalted).
1 tbsp olive oil.
1 tsp mixed herbs (dried).
1 tsp garlic powder.
¼ tsp salt.
¼ tsp black pepper.
Instructions:
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Slice chicken breasts in half (lengthways) making them easier to cook.
In a bowl, mix garlic powder, mixed herbs, salt and pepper. Season both sides of
chicken breasts with the mixture.
In a large frying pan, melt the butter. Fry the chicken breasts, 5 minutes on each side or
until thoroughly cooked. Set cooked chicken to one side.
Using the same frying pan, add mushrooms and onion; fry until tender and slightly
browned. Add crushed garlic and fry for an additional minute.
Reduce heat and stir in the thick cream, parmesan and herbs; simmer until sauce begins
to thicken, stirring continuously.
Return chicken and any juices back to the pan, cook for an additional 3-4 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 48g
Carbohydrates: 7g
Protein: 31g
Calories: 570
95
Spicy Salmon with Salsa
Ingredients:
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4 salmon fillets.
1 tbsp olive oil.
4 tsp cajun seasoning.
2 avocados (chopped into small chunks).
1 jalapeno (finely chopped).
1 red onion (finely chopped).
1 tbsp lime juice (fresh).
1 tbsp fresh coriander (finely chopped).
Instructions:
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Season both sides of salmon with cajun seasoning.
Heat the oil in a large frying pan and fry the salmon until extremely golden brown; turn
and repeat for the other side.
Mix the avocados, jalapenos, onion, coriander and lime together until well combined.
Serve with salmon.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 32g
Carbohydrates: 10g
Protein: 35g
Calories: 444
96
Keto Chilli Kicker
Ingredients:
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16 oz minced beef.
2 avocados (chopped).
1 tomato (finely chopped).
1 garlic clove (crushed).
3 tbsp lime juice (fresh).
2 tbsp red onion (finely chopped).
1 tbsp coriander (ground).
1 tbsp cumin (ground).
½ tsp cayenne pepper.
½ tsp garlic powder.
¼ tsp black pepper.
Instructions:
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In a large frying pan, add minced beef, coriander, cumin, cayenne pepper and garlic
powder. Fry for 6-8 minutes or until beef is completely cooked.
In a bowl, mix avocados, tomatoes, crushed garlic, onion, lime juice and black pepper;
mix until well combined.
Put chilli into a bowl and serve avocado salsa on top.
Nutritional Information:
Total servings - chilli - 4 - Salsa - 2.
Per serving:
Fat: 15g
Carbohydrates: 4g
Protein: 35g
Calories: 330
97
Spicy Infused Shrimp
Ingredients:
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32 oz jumbo shrimp (peeled and deveined).
4 garlic cloves (chopped).
1 cup basil leaves.
¼ cup parmesan (grated).
¼ cup walnuts (chopped).
6 tbsp olive oil.
½ tsp salt.
¼ tsp chilli flakes.
Instructions:
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In a blender, add olive oil, basil, garlic, chilli, salt, parmesan and walnuts. Blend until well
combined.
Set 2 tbsp of pesto aside.
Add shrimp to the large bowl of pesto and ensure all shrimp are covered. Let marinate
for 30-40 minutes.
Using cooking spray, spray a wire rack so it is thoroughly coated.
Place shrimp on wire rack and grill for 5 minutes on each side or until slightly charred.
Serve the shrimp, using remaining pesto to taste.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 17g
Carbohydrates: 3g
Protein: 24g
Calories: 257
98
Garlic Chicken with Cauliflower Mash
Ingredients:
Cauliflower mash:
● 1 large cauliflower head (chopped).
● 1 cup chicken stock.
● 3 tbsp butter (cubed).
● 1 tsp salt.
● 1 tsp fresh thyme (chopped).
Garlic chicken:
● 32 oz chicken drumsticks.
● 6 garlic cloves (finely chopped).
● ½ cup fresh parsley (chopped).
● 2 oz butter.
● Juice of 1 lemon.
● 2 tbsp olive oil.
Instructions:
● Preheat oven at 450 degrees.
● Place the chicken in a greased ovenproof dish.
● Drizzle olive oil and lemon juice on the chicken and top with garlic and parsley.
● Bake for 40-45 minutes or until chicken is completely cooked through and browned.
Cauliflower mash:
● In a large pan, bring chicken stock and salt to boil.
● Add cauliflower, bring back to boil; reduce heat and simmer for 15-20 minutes or until
cauliflower is tender.
● Take cauliflower from pan and add to a blender with 3 tbsp of the stock.
● Add the butter and thyme; blend until smooth and well combined.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 49g
Carbohydrates: 15g
Protein: 48g
Calories: 694
99
Sassy Pork Stir-fry
Ingredients:
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12 oz pork loin (chopped into strips).
12 oz broccoli (florets).
6 spring onions (chopped).
1 red pepper (sliced).
2 tbsp olive oil.
2 tbsp soy sauce.
1 ½ tbsp coconut sugar.
1 tbsp garlic (crushed).
1 tbsp dry sherry.
1 tsp sesame oil.
Instructions:
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Mix 1 tbsp olive oil with the crushed garlic; dip each strip of pork in the mixture.
In a large frying pan, add the remaining olive oil and fry the pork until cooked through.
Remove pork from pan. In the same frying pan, load in the broccoli, onions and red
pepper; stir and cover for 1 minute.
In a bowl, mix together sherry, sesame oil, soy sauce and coconut sugar.
Add pork and any juices to the vegetables and stir well.
Pour sherry mixture over the pork and vegetables.
Fry until sauce thickens.
Nutritional Information:
Total servings - 4
Per serving:
Fat:14g
Carbohydrates: 9g
Protein: 17g
Calories: 225
100
Tangy & Tasty BBQ Pork Ribs
Ingredients:
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48 oz pork ribs.
¼ cup dijon mustard.
4 tbsp paprika powder.
2 tbsp butter.
2 tbsp apple cider vinegar.
2 tbsp garlic powder.
1 ½ tbsp black pepper.
1 tbsp salt.
1 tbsp chilli powder.
2 tsp onion powder.
Instructions:
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Preheat oven at 400 degrees.
In a bowl, mix together mustard and vinegar.
In a separate bowl, mix together paprika, garlic, pepper, salt, chilli and onion powder.
Have a large sheet of foil next to both bowls. Dip each rib into the vinegar mixture
(ensure both sides are covered) then dip into the spice mixture (ensure ribs are
completely covered). Place ribs on the foil.
Add the butter to the top of the ribs. Wrap the ribs in foil (use another piece to secure).
Place ribs on a baking tray and bake for 60 minutes.
When ribs are ready, remove from oven and from foil.
Grill on high heat to give additional colour.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 80g
Carbohydrates: 6g
Protein: 53g
Calories: 999
101
Gorgeous Garlic Gnocchi
Ingredients:
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1 ⅓ cup almond flour.
⅔ cup parmesan (grated).
½ cup ricotta cheese.
1 large egg.
4 garlic cloves (chopped).
2 tbsp coconut flour.
2 tbsp butter.
2 tbsp olive oil.
2 tsp xanthan gum.
1 tsp garlic powder.
¼ tsp salt.
Instructions:
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In a bowl, mix together almond flour, coconut flour, garlic powder and xanthan gum.
In a separate bowl, whisk the egg and add ricotta, parmesan and salt; mix until well
combined.
Add the flour mixture to the cheese mixture and mix thoroughly until the crumble
becomes a sticky dough ball.
Wrap the dough ball in cling film and let settle in the fridge for 60 minutes.
Cut the dough into 1 inch pieces; molding them into an oval shape.
In a large frying pan, add olive oil and butter; fry the garlic until lightly browned.
Fry the gnocchi for 5 minutes, spooning on the garlic oil.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 27g
Carbohydrates: 7g
Protein: 13g
Calories: 314
102
Funky Fried Fish Cakes
Ingredients:
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6 oz mackerel (smoked).
4 oz haddock (smoked).
4 oz salmon.
1 large egg.
1 garlic clove (crushed).
4 tbsp fresh parsley (finely chopped).
3 tbsp parmesan (grated).
1 tbsp coconut flour.
1 tbsp flaxseed (ground).
1 ½ oz butter.
1 tbsp coconut oil.
1 tsp salt.
1 tsp chilli flakes.
Instructions:
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Chop all fish into small chunks and mix together.
In a separate bowl, mix together all ingredients except olive oil, coconut oil and butter.
Using your hands, squeeze the mixture until all is combined.
Mold the mixture into round, flat balls.
In a large frying pan, heat the olive oil, coconut oil and butter.
Fry the fish cakes for 4-5 minutes on each side.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 15g
Carbohydrates: 1g
Protein: 13g
Calories: 195
103
Bulky Beef Pie
Ingredients:
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32 oz minced beef.
6 large eggs (whisked).
6 oz tomato puree.
1 ½ cups cheddar cheese (grated).
2 tbsp dijon mustard.
2 tsp garlic powder.
2 tsp onion powder.
1 tsp salt.
1 tsp olive oil.
½ tsp cayenne pepper.
Instructions:
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Preheat oven at 350 degrees.
In a bowl, mix eggs, garlic powder, onion powder, cayenne pepper and salt. Mix in dijon
mustard and tomato puree.
In a large frying pan, fry the beef until cooked through. Discard of juices.
Allow the beef to slightly cool and then add to the egg mixture; stir well until completely
combined. Stir in 1 cup of cheddar cheese.
Lightly grease an ovenproof dish and add the mixture. Smooth down and add the
remaining cheese.
Bake for 30 minutes.
Cover and let pie set for 15 minutes.
Nutritional Information:
Total servings - 8
Per serving: (one slice)
Fat: 28g
Carbohydrates: 5g
Protein: 31g
Calories: 405
104
Garlic Steak & Cauliflower Rice
Ingredients:
Cauliflower rice:
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12 oz cauliflower head (grated).
1 ½ oz butter.
¼ tsp turmeric.
¼ tsp salt.
Steak:
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1 large 1 inch thick steak (boneless).
2 garlic cloves (crushed).
2 tbsp butter.
Instructions:
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In a large frying pan, melt butter. Add cauliflower, salt and turmeric.
Fry for 8-10 minutes or until cauliflower has softened.
Towel dry the steak and rub on salt.
In a dry frying pan, sear the steak for 1 minute on each side.
Add in butter and garlic. Flip every 30 seconds for 8 minutes (medium rare), spoon over
garlic butter on every flip.
Cut steak into strips.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 43g
Carbohydrates: 3
Protein: 24g
Calories: 489
105
Almond & Vanilla Keto Cheesecake
Ingredients:
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16 oz cream cheese.
2 cups almond flour.
1 ¼ cup erythritol.
¾ cup thick cream.
½ cup sour cream.
⅓ cup butter (melted).
2 tsp vanilla extract.
Instructions:
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Mix together butter, flour, ¼ cup erythritol and 1 tsp vanilla until a dough is formed.
Press the dough into a 9 inch ovenproof dish and chill for 60 minutes.
In a blender, mix cream cheese, 1 cup erythritol and remaining vanilla until creamy.
Add in the sour cream and thick cream until thickened.
Pour onto chilled crust and refrigerate for 4-5 hours.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 43g
Carbohydrates: 6g
Protein: 9g
Calories: 435
106
Curiously Charming Keto Carrot Cake
Ingredients:
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¾ cup almond flour.
½ cup carrot (grated).
1 large egg.
2 tbsp cream cheese.
2 tbsp walnuts (finely chopped).
2 tbsp butter (melted).
2 tbsp erythritol.
1 tbsp thick cream.
2 tsp cinnamon.
1 tsp mixed spice.
1 tsp baking powder.
Instructions:
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In a bowl, mix together almond flour, cinnamon, baking powder, erythritol, walnuts and
mixed spice.
Mix in the egg, butter, thick cream and carrot until well combined.
Grease 2 microwave safe ramekins and split the mixture evenly between the two.
Microwave on high for 5 minutes.
Spread cream cheese on the top.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 40g
Carbohydrates: 5g
Protein: 14g
Calories: 443
107
Pure Indulgence Peanut Butter Biscuits
Ingredients:
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1 cup almond flour.
½ cup peanut butter (unsweetened).
⅓ cup erythritol.
1 tbsp coconut oil.
¾ tsp baking powder.
½ tsp vanilla extract.
Instructions:
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Preheat oven at 350 degrees.
In a large bowl, mix all of the ingredients together until a dough is formed.
Divide the dough into 8 large biscuits.
Line a baking tray with greaseproof paper.
Bake for 10-12 minutes or until golden brown.
Nutritional Information:
Total servings - 8
Per serving:
Fat:16g
Carbohydrates: 6g
Protein: 7g
Calories: 189
108
Chewy Coconut Chunks
Ingredients:
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7 oz coconut (shredded).
⅔ cup coconut milk (full fat).
¼ cup maple syrup.
1 tsp psyllium husk.
¼ tsp almond extract.
¼ tsp salt.
Instructions:
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Preheat oven at 325 degrees.
In a blender, mix coconut milk, maple syrup, psyllium husk, almond extract, salt and ¾ of
the coconut flakes until smooth.
Pour mixture into a large bowl, stir in remaining coconut flakes.
Line a baking tray with greaseproof paper. Using a tablespoon, scoop out chunks of the
mixture and place onto the tray.
Bake for 30 minutes or until all chunks are golden brown.
Nutritional Information:
Total servings - 16
Per serving: (1 chunk)
Fat: 10g
Carbohydrates: 7g
Protein: 2g
Calories: 111
109
Craftily Creamy Chocolate Mousse
Ingredients:
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3 oz cream cheese.
½ cup thick cream.
¼ cup powdered sweetener.
2 tbsp cocoa powder.
1 tsp vanilla extract.
Pinch of salt.
Instructions:
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In a blender, mix the cream cheese until soft and fluffy.
Slowly add in the thick cream, vanilla extract, sweetener, cocoa powder and salt.
Mix until well blended and soft and fluffy.
Chill in fridge for 30 minutes.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 38g
Carbohydrates: 6.5g
Protein: 7g
Calories: 372
110