7 Day Meal Plan Recipes

7 Day Meal Plan Recipes:

***(DAY 1)***

Keto Brunch Spread

Recipe courtesy of Perfect Keto

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Serves 4

 

Ingredients

  • 4 large eggs
  • 24 asparagus spears
  • 12 slices of pastured, sugar free bacon

Instructions

  • Pre-heat your oven to 400F.
  • Trim your asparagus about an inch from the bottoms. Then in pairs, wrap them with one slice of bacon. Hold your spears firmly and close together with one hand as you wind the slice of bacon starting from the bottom, to the top of the spear. Gently pull the bacon as you wind it, so it wraps tightly. Place it on a sheet pan.
  • Repeat with the remaining asparagus, so you have 12 pairs wrapped in bacon.
  • Place in the oven, set the timer for 20 minutes.
  • In this time, bring a small pot of water to a rapid boil. Gently place 4 large eggs in the boiling water. Set another time for 6 minutes.
  • Prepare a bowl with ice water. When the 6 minutes are up, use a slotted spoon or tongs to quickly transfer your eggs to the ice bath. Let them sit for 2 minutes before peeling the tops off.
  • Gently crack the top of the egg on a hard surface and peel away shell to reveal the tip of the egg.
  • When the asparagus are ready, serve on a tray or cutting board. If you don’t have an egg holder use espresso cups to hold your eggs up.
  • With a small spoon scoop out the tops of the soft boiled eggs to reveal a perfectly runny yolk.
  • Dip your asparagus spears into your eggs. Feast, enjoy!

by Cristina Curp

 

Crispy Skin Salmon with Pesto Cauliflower Rice

Recipe courtesy of Perfect Keto

Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Serves 3

 

Ingredients

  • 3 salmon filets (4oz each)
  • 1 tbsp. olive oil
  • 1 tsp Red Boat Fish sauce
  • 1 tbsp. coconut aminos
  • Pinch of salt
  • 1 tbsp. butter
  • 1 cup chopped fresh basil leaves
  • 3 garlic cloves
  • 1/4 cup hemp hearts
  • Juice of one lemon
  • 1/2 tsp pink salt
  • 1/2 cup olive oil
  • 1 scoop Perfect Keto MCT Powder
  • 3 cups frozen riced cauliflower

Instructions

  • Add coconut aminos, fish sauce and olive oil to a dish.
  • Pat your salmon filets dry and place meat side down on the marinade.
  • Sprinkle the skin with a little salt. Let them sit for 20 minutes while you prep the rest of the meal.
  • Heat a large cast iron skillet on medium heat.
  • Peel and dice your garlic, add it to the bowl of a blender or food processor. Add in the basil, hemp hearts, lemon juice, salt, olive oil and MCT powder. Pulse to combine.
  • In a skillet, heat your cauliflower rice to thaw. Add a few spoonfuls of the pesto you just made, sprinkle with a little pink salt and stir it in. Lower the heat and keep it warm while you cook the salmon.
  • Once your cast iron has come to temperature, add in the butter. Let it melt and spread it evenly over the skillet.
  • Place your salmon skin side down in the skillet. Cook here for about five minutes, until the edges of the meat begin to look cooked. If your salmon fillets are thick, it will take a little bit longer. Flip your salmon over and pour in the rest of the marinade from the plate. Sear here for one to two minutes.
  • Remove from heat and serve over pesto cauliflower rice.

by Cristina Curp

 

Superfood Meatballs

Recipe courtesy of Perfect Keto

Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Serves 10

Ingredients

  • 3lbs 85% lean grass fed ground beef
  • 1lb pastured chicken livers
  • 1 large shallot
  • 4 medium carrots
  • 3 garlic cloves
  • 2 tbsp. grass fed butter
  • 1 tsp dried oregano
  • 2 tbsp. coconut aminos (separated)
  • 3 tsp salt (separated)
  • 2 tsp black pepper
  • 1 tbsp. dried thyme (dried)
  • 1 tbsp. garlic powder
  • Olive oil

Instructions

  • Heat a large cast iron skillet on medium heat. While it heats, mince the shallots, carrots and garlic until fine. When the skillet comes to temperature add in the vegetables and sauté until aromatic and tender, about 8 minutes, stir often.
  • Add in the chicken livers along with  1 tsp salt and dried oregano. Cook, stirring often, until the livers are browned all over.  Add in the 1 tbsp. coconut aminos and 1 tbsp. apple cider vinegar and cook until reduced and livers are cooked.
  • Remove from heat, and let cool a few minutes. Transfer to a food processor and pulse until it looks like ground beef. Then transfer to a large bowl, to cool to room temp.
  • Pre-heat oven to 425F. Add the ground beef to the bowl with the remaining salt and the rest of the seasoning. Mix well.  Shape 1 ½ inch balls, will make aprx 30.
  • Drizzle olive oil all over the sheet pan. With oiled hands, coat each meatball in a little olive oil and you handle it to place it on the sheet pan. Then lightly drizzle them with the remaining coconut aminos.
  • Place in the oven, roast at 425F for 5 minutes. Then turn the temperature down to 350F and roast another 20 minutes before removing from the oven.
  • These meatballs are perfect for meal prep or feeding a crowd. Dunk them in ranch, pile on some guac or drizzle with lemon tahini sauce for some extra fats!

by Cristina Curp

Creamed Spinach

Recipe courtesy of Perfect Keto

Cook Time 5 mins
Total Time 5 mins
Serves 4

 

Ingredients

  • 4 cloves garlic, sliced
  • 2 tablespoons ghee
  • 1 pound raw baby spinach
  • 1/2 teaspoon fine Himalayan salt
  • Pinch of nutmeg
  • 1/2 teaspoon black pepper
  • 8 ounces lactose free cream cheese

Instructions

  • Heat a large skillet over medium heat.
  • Add in the ghee and the garlic.
  • Put in the spinach and cover with a lid for 2-3 minutes to wilt the spinach quickly.
  • Open the lid and stir well. Add in the salt, nutmeg and black pepper.
  • Once all of the spinach is wilted, keep stirring until the spinach are dark green and releasing liquid.
  • Stir until the liquid evaporates and then mix in the cream cheese until smooth and creamy.
  • Serve right away!

by Cristina Curp

***(DAY 2)***

Chocolate Pancakes with Blueberry Butter

Recipe courtesy of Perfect Keto

Prep Time 5 mins
Cook Time 8 mins
Total Time 23 mins
Serves 2

Ingredients

  • 4 large pastured eggs
  • 3 tbsp. MCT oil or liquid coconut oil
  • 1 scoop Chocolate Collagen Protein
  • 1/4 scant cup coconut flour
  • 1/2 tsp baking soda
  • Pinch salt
  • 1 tbsp. Kerry Gold butter for cooking
  • 2 tbsp. Kerry Gold butter
  • 3 tbsp. frozen wild blueberries

Instructions

Set a large cast iron skillet to heat on medium heat.

In the meantime whisk the MCT oil and the eggs together. Add in the coconut flour, protein, baking soda and pinch of salt. Mix until smooth. The batter will be thick.

Once the skillet has come to temperature add the tablespoon of butter.  

Pour the batter on to the skillet. Will make 4 2/3 cup pancakes. Cook on medium heat for 4-5 minutes a side.

These bad boys will be tall. After you flip them once, flip them again and gently press down a bit to make sure the middle is fully cooked.  Remove from heat.

In a small sauce pot, add the blueberries, cook until they thaw and the fluid begins to simmer. Add in the butter and mix and mash until the blueberries are completely softened.  

Serve your pancakes and spoon buttery blueberry mix all over them. Enjoy!

by Cristina Curp

Turkey Sausage Frittata

Recipe courtesy of Perfect Keto

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Serves 8

Ingredients

  • 12 oz ground breakfast sausage, turkey
  • 2 bell peppers
  • 12 eggs
  • 1 cup lactose free sour cream
  • 1 tsp pink Himalayan salt
  • 1 tsp black pepper
  • 2 tsp Kerry Gold butter
  • *optional 2oz shredded Tillamook cheddar

Instructions

  • Preheat your oven to 350F.
  • Crack all your eggs into a blender, add in the sour cream, salt and pepper. Blend on high for 30 seconds. Set aside.
  • Heat a large skillet on medium heat. When it comes to temperature add in the butter.
  • Slice your bell peppers into strips. Add it to the skillet. Sauté until browned and tender about 6 minutes. Remove the peppers from the skillet.
  • Quickly add in the turkey sausage and stir, breaking up the meat until browned, about 8 minutes.  Flatten the turkey to the bottom of the skillet. Add the peppers over it, evenly distributed. Pour the egg mix over everything.  
  • Place the skillet in the oven and bake for 30 minutes.  If you want to add the cheese, sprinkle it over the frittata as soon as you take it out of the oven so it melts.

by Cristina Curp

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Serves 8

Ingredients

  • 12 oz ground breakfast sausage, turkey
  • 2 bell peppers
  • 12 eggs
  • 1 cup lactose free sour cream
  • 1 tsp pink Himalayan salt
  • 1 tsp black pepper
  • 2 tsp Kerry Gold butter
  • *optional 2oz shredded Tillamook cheddar

Instructions

  • Preheat your oven to 350F.
  • Crack all your eggs into a blender, add in the sour cream, salt and pepper. Blend on high for 30 seconds. Set aside.
  • Heat a large skillet on medium heat. When it comes to temperature add in the butter.
  • Slice your bell peppers into strips. Add it to the skillet. Sauté until browned and tender about 6 minutes. Remove the peppers from the skillet.
  • Quickly add in the turkey sausage and stir, breaking up the meat until browned, about 8 minutes.  Flatten the turkey to the bottom of the skillet. Add the peppers over it, evenly distributed. Pour the egg mix over everything.  
  • Place the skillet in the oven and bake for 30 minutes.  If you want to add the cheese, sprinkle it over the frittata as soon as you take it out of the oven so it melts.

by Cristina Curp

Delicious Low Carb Keto Meatloaf

Recipe courtesy of Perfect Keto

Prep Time 10 mins
Cook Time 50 mins
Total Time1 hr
Serves 6

Ingredients

  • 2 pounds 85% lean grass fed ground beef
  • 1/2 tablespoon fine Himalayan salt
  • 1 teaspoon black pepper
  • 1/4 cup Nutritional Yeast
  • 2 large eggs
  • 2 tablespoons avocado oil
  • 1 tablespoon lemon zest
  • 1/4 cup chopped parsley
  • 1/4 cup chopped fresh oregano
  • 4 cloves garlic

Instructions

  • Pre-heat oven to 400F.
  • In a large bowl mix the ground beef, salt, black pepper and nutritional yeast.
  • In a blender or food processor mix the eggs, oil, herbs and garlic. Blend until the eggs are froth and the herbs, lemon and garlic are minced and mixed.
  • Add the egg blend to the beef and mix to combine.
  • Add the beef to a small, 8×4 loaf pan. Smooth and flatten out.
  • Set in the oven, middle rack for 50-60 minutes.
  • Carefully remove from the oven and tilt the loaf pan over the sink to drain the fluid. Let it cool for 5-10 minutes before slicing into.
  • Garnish with fresh lemon and enjoy!

by Cristina Curp

*** (DAY 3)***

Breakfast Casserole With Bacon, Egg and Cheese

Recipe courtesy of Perfect Keto
Prep Time 20 mins
Cook Time 55 mins
Total Time1 hr 15 mins
Serves 8

 

Ingredients

  • 6 bacon slices
  • 12 large eggs
  • 4 oz. sour cream
  • 4 oz. heavy whipping cream
  • Salt & pepper to taste
  • Avocado oil cooking spray
  • 10 oz. shredded cheddar cheese
  • 1/3 cup green onions, chopped (optional garnish)

Instructions

Preheat oven to 350 degrees.

Cook bacon on stovetop. Once cooked and cooled, crumble into bite-sized pieces.

Crack eggs into medium-sized bowl. Add sour cream, heavy whipping cream, salt, and pepper and mix with a hand mixer or in a blender until well-combined.

Spray a 9×13 pan with avocado oil cooking spray. To pan, arrange single layer of cheddar cheese. On top of cheese, pour egg mixture then top with crumbled bacon.

Bake for 35 minutes, checking after 30 minutes. Remove from oven once edges of casserole are golden brown.

Allow to cool before cutting and serving. Garnish with green onions.

by Sara Blackburn

 

Easy White Turkey Chili

Recipe courtesy of Perfect Keto
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Serves 5

Ingredients

  • 1 lb Organic ground turkey (or ground beef, lamb or pork)
  • 2 cups riced cauliflower
  • 2 tbsp. coconut oil
  • 1/2 a Vidalia onion
  • 2 garlic cloves
  • 2 cups full fat coconut milk (or heavy cream)
  • 1 tbsp. mustard
  • 1 tsp of: salt, black pepper, thyme, celery salt, garlic powder

Instructions

In a large pot heat the coconut oil. In the meantime mince the onion and garlic. Add it to the hot oil. Stir for 2-3 minutes then add in the ground turkey. Break up with the spatula and stir constantly until crumbled. Add in the seasoning mix and riced cauliflower and stir well.

Once the meat is browned add in the coconut milk, bring to a simmer and reduce for 5-8 minutes, stirring often. At this point it’s ready to serve. Or you can let it reduce by half until thick and serve as a dip. Mix in shredded cheese for an extra thick sauce.

Topping Suggestions:

Avocado
Jalapenos
Bacon
Shredded aged cheddar cheese
Cherry Tomatoes
Hot Sauce

by Cristina Curp

Portobello Bun Cheeseburgers

Recipe courtesy of Perfect Keto
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Serves 6

Ingredients

  • 1 lb. grassfed 80/20 ground beef
  • 1 tbsp Worcestershire sauce
  • 1 tsp pink Himalayan salt
  • 1 tsp black pepper
  • 1 tbsp avocado oil
  • 6 portobello mushroom caps, destemmed, rinsed and dabbed dry
  • 6 slices sharp cheddar cheese

Instructions

  • In a bowl, combine ground beef, Worcestershire sauce, salt, and pepper.
  • Form beef into burger patties.
  • In a large pan, heat avocado oil over medium heat. Add portobello mushroom caps and cook for about 3-4 minutes on each side. Remove from heat.
  • In the same pan, cook burger patties for 4 minutes on one side and 5 minutes on the other side, or until desired doneness is achieved. Add cheese to top of burgers and cover with a lid and allow cheese to melt, about 1 minute.
  • Layer one portobello mushroom cap, then cheeseburger, desired garnishes, and top with remaining portobello mushroom cap.
  • Enjoy!

by Sara Blackburn

Celeriac Everything Oven Fries

Recipe courtesy of Perfect Keto

Prep Time 30 mins
Cook Time 40 mins
Total Time1 hr 10 mins
Serves 4     adjust servings

 

Ingredients

  • 1 large celeriac root
  • 3 tbsp. coconut oil
  • 2 tsp Everything Bagel Seasoning

Instructions

Pre-heat oven to 400F.

Cut the bottom part of the celeriac off, the twisty roots. Then peel the round part.

Cut into slices and then strips. Soak the fries in water with a little lemon for 20 minutes.

Drain, dry and toss with coconut oil and seasoning.

Spread out on a sheet pan and bake for 30 minutes, then turn off the oven and let them sit another 10 minutes.

Open the oven; give the sheet pan a shake.

Divvy up your fries into 4 portions and serve with some homemade mayo for dipping!

by Cristina Curp

1 Minute Mayonnaise Recipe

Recipe courtesy of Ditch The Carbs

1 Minute Mayonnaise Recipe

Follow the video exactly as it is shown to make the 1 minute mayonnaise recipe. Place the blender over the yolk in a tall slim jar. As you turn on the stick blender, bring the blades up slowly and emulsify the egg and the oil together until thick and creamy.

Course Sauces
Prep Time 1 minute
Total Time 1 minute
Calories 133 kcal
Ingredients
  • 1 whole egg
  • salt and pepper to taste
  • 250 ml light tasting olive oil

Instructions

  1. Find a tall slim jar that your blade attachment of your stick/immersion blender fits into.

  2. Place the egg in the bottom of the jar. Pour in 1 cup of oil.
  3. Add the salt, pepper and any other seasonings on top.
  4. Place the blade attachment in the bottom of the jar and start blending until the egg and oil mixture is smooth, thick and pale.

Add more or less oil depending on how thick you like your mayonnaise.

*** (DAY 4)***

Keto Power Breakfast With Green Sauce

Recipe courtesy of Perfect Keto
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Serves 2     adjust servings

Ingredients

  • 1 cup baby spinach (baby kale)
  • 1 cup arugula
  • 1 cup parsley (or cilantro or basil etc)
  • 5 medium garlic cloves
  • 5 tbsp of hemp hearts
  • 1 cup olive oil
  • 5 slices bacon
  • 2 eggs
  • 20 asparagus tips
  • Salt and pepper to taste

Instructions

  • Green Sauce: Combine baby spinach, arugula, parsley, garlic cloves, hemp hearts and olive oil in a blender or food processor and blend on low until well combined and almost smooth. Set aside.
  • On a sheet pan arrange your bacon slices into rings, arrange the rings in a circle.
  • Pop the sheet pan in the oven and set it to 350F. When the oven comes to temperature, remove the sheet pan from the oven (don’t turn it off). Tuck 4 asparagus tips into each bacon ring.
  • Move your bacon rings closer together if needed, and then crack two eggs in between them.
  • Add your green sauce, sprinkle a little salt and pepper and pop back in the oven for 20 minutes.
  • Remove from the oven, and dig in! No need for plates. Makes enough for two!

 

by Cristina Curp

Easy Keto Chicken Salad

Recipe courtesy of Perfect Keto
Cook Time 15 mins
Total Time 15 mins
Serves 6     adjust servings

 

Ingredients

  • 1.5 lb chicken breast
  • 3 ribs celery, diced
  • 1/2 cup mayo
  • 2 tsp brown mustard
  • 1/2 tsp pink Himalayan salt
  • 2 tbsp fresh dill, chopped
  • 1/4 cup chopped pecans

Instructions

  • Preheat oven to 450 degrees and line baking sheet with parchment paper.
  • Bake chicken breast until cooked throughout, about 15 minutes.
  • Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.
  • In a large bowl, add chicken, celery, mayo, brown mustard, and salt. Toss until chicken is fully coated and ingredients are well-combined.
  • Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.
  • When ready to serve, add fresh dill and chopped pecans and lightly toss. Serve chilled and enjoy!

by Sara Blackburn

Perfect RibEye Steak

Recipe courtesy of Ruled.me

  • 16 ounces Ribeye Steak (1 – 1 1/4 inch thick)
  • 1 tablespoon Duck Fat (or other high smoke point oil like Peanut Oil)
  • 1 tablespoon Butter
  • ½ teaspoon Thyme, chopped
  • Salt and Pepper to Taste

1. Preheat oven to 400F. Put your cast iron skillet in the oven while it’s cold so that the cast iron heats with the oven.

2. Prep your steak by rubbing with light coating of duck fat or oil. Then, apply a healthy coating of salt and pepper on all sides including the edges.

3. Once the oven is pre-heated, remove the cast iron skillet and place on the stove top over medium heat. Add duck fat, or oil, and put your steak into the pan and let sear. Do this for 1 1/2 to 2 minutes.

4. Flip the steak and put into the oven immediately for 4-6 minutes (depending on doneness – 4 minutes for medium-rare). Prepare for a bit of smoke to happen as the pan is very hot – but once it goes back into the oven, it should cool down slightly and stop smoking.

5. Measure out 2 tbsp. butter and 1/2 tsp. chopped thyme.

6. Take the steak out of the oven and place on the stove top over low heat. Add the butter to the pan and base the steak with the butter. Push the handle of the cast iron downward (you may need something to protect your hand) and scoop the butter up with a spoon, ladling it over the steak. Do this for 2-4 minutes depending on doneness you want.

7. Place in foil or cover, and let rest for 5 minutes.

8. Serve up with your favorite veggies and extra butter if you’d like!

Ribeye Steak Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
1 16 oz. Ribeye Steak 1280 108 0 0 0 76
1 tbsp. Duck Fat 115 13 0 0 0 0
1 tbsp. Butter 100 11 0 0 0 0
1/2 tsp. Thyme 1 0 0 0 0 0
Salt and Pepper 3 0 0 0 0 0
Totals 1499 132 0 0 0 76
Per Serving ( /2 ) 749.5 66 0 0 0 38

Anti-Inflammatory MCT Fat Bomb

Recipe courtesy of Perfect Keto
Prep Time 5 mins
Total Time 5 mins
Yields 12     adjust servings

 

Ingredients

  • 6 scoops Perfect Keto MCT oil powder
  • 10 drops liquid Stevia
  • 1 tsp turmeric
  • 1 tbsp black sesame seeds
  • Pinch chinese five spice
  • Pinch of black pepper
  • 1/2 tsp ceylon cinnamon
  • 1/3 cup warm water

Instructions

  • In a small bowl whisk together all of the dry ingredients.
  • Add in the warm water and stir until well combined.
  • Distribute the mix evenly between 12 silicone candy molds, about 1 tbsp per mold.
  • Set in the freezer until hard.
  • Keep them frozen until ready to eat, they will melt fast!

by Cristina Curp

*** (DAY 5)***

Avocado Egg Bowls, Plus How to Build a Low Carb

Breakfast.

Recipe courtesy of Perfect Keto
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Serves 1     adjust servings

Ingredients

  • 1 avocado, halved and the stone removed
  • 1 tbsp salted butter
  • 3 large free range eggs
  • 3 rashers of bacon, cut into small pieces
  • Pinch of salt and black pepper

Instructions

Start off by scooping out most of the avocado flesh, leaving about ½ inch around the avocado.

Place a large saucepan on a low heat and add in the butter. Whilst the butter is melting, crack the eggs into a jug and beat them, adding a pinch of salt and pepper.

Add the bacon to one side of the pan and let them fry for a couple of minutes on their own. Then add the eggs to the other side of the pan and stir regularly as they scramble. The eggs and bacon should both be done 5 minutes after the eggs are added to the pan. If you find you eggs are done a little before the bacon, remove the scrambled eggs from the pan and place in a bowl.

Mix the bacon pieces and scrambled eggs together in a bowl, then spoon into the avocado bowls and get to eatin’!

by Alexander Cunningham

Roasted Chicken Stacks

Recipe courtesy of Perfect Keto

Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Serves 5     adjust servings

 

Ingredients

  • 5 small chicken breasts or chicken breast cutlets
  • 1 head of savoy cabbage
  • 5 slices of prosciutto
  • 3 tbsp. coconut flour
  • 2 tsp salt, more to taste
  • 1 tsp black pepper
  • 2 tsp Italian herb blend
  • 1/2 cup bone broth
  • 1/4 cup avocado oil

Instructions

  • Pre-heat oven to 400F.
  • Combine the chicken breast, salt, pepper, herbs and coconut flour in a gallon sized plastic bag. Shake to evenly coat the chicken, yes, like shake and bake!
  • Drizzle a tbsp. of the oil on the sheet pan.  
  • Shred the savoy cabbage and make 5 little piles of shredded cabbage on the sheet pan. Sprinkle with a little salt. Drizzle a little oil on them. Place a coated chicken breast over each one. Lastly top each chicken piece with a slice of prosciutto. Drizzle with remaining oil.
  • Roast at 400F for 30 minutes
  • Pour the broth in to the sheet pan. Roast for another 10 minutes.
  • Remove from the oven and serve hot.  
  • Use a spatula to scoop up one stack at a time.

by Cristina Curp

Cheesy Broccoli Meatza

Recipe courtesy of Perfect Keto

Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Yields 6 medium sized rounds     adjust servings

 

Ingredients

  • 2lbs 85% lean grass fed ground beef
  • 2 eggs
  • 2 tbsp. flax meal
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 tbsp. dried Italian herb blend
  • 2 tsp garlic powder
  • 2 crowns broccoli, cut into florets
  • 4 cloves garlic, minced
  • 8 ounces cheese or AIP dairy free paleo cheese
  • 4 tbsp. pizza sauce (marinara, alfredo or pesto)

Instructions

Heat oven to 400F.

In a large bowl mix together the ground beef, seasoning, eggs and flax until well combined.

Shape 6 medium sized rounds. Flatten them to ¼ inch thick and smooth out the edges. Spoon your favorite low carb sauce on each round. Top with minced broccoli and garlic. Then add about two ounces of cheese or dairy free cheese to each pizza.

Put your sheet pans in the oven and bake for 15 minutes. Then hit each pizza with the broiler for 5 minutes before serving to get that extra melty cheese!

by Cristina Curp

***(DAY 6)***

Low Carb Acai Almond Butter Smoothie

Recipe courtesy of Perfect Keto

Prep Time 5 mins
Cook Time 1 min
Total Time 6 mins
Serves 1     adjust servings

Ingredients

  • 1 100g Pack Unsweetened Acai Puree
  • 3/4 cup Unsweetened Almond Milk
  • 1/4 of an Avocado
  • 3 tbsp Collagen or Protein Powder
  • 1 tbsp Coconut Oil or MCT Oil Powder
  • 1 tbsp Almond Butter
  • 1/2 tsp Vanilla Extract
  • 2 drops Liquid Stevia (optional)

Instructions

  1. If you are using individualized 100 gram packs of acai puree, run the pack under lukewarm water for a few seconds until you are able to break up the puree into smaller pieces. Open the pack and put the contents into the blender.
  2. Place the remaining ingredients in the blender and blend until smooth. Add more water or ice cubes as needed.
  3. Drizzle the almond butter along the side of the glass to make it look cool.
  4. Enjoy and pat yourself on the back for an awesome workout and killer post workout smoothie!

by Alexander Cunningham

Keto Beef Bulgogi

Recipe courtesy of Perfect Keto

Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Serves 5     adjust servings

Ingredients

  • 1lb skirt steak
  • 3 tbsp. coconut oil
  • 2 tbsp. coconut aminos
  • 1 tbsp. apple cider vinegar
  • 1 tsp garlic powder
  • 1 tsp ground ginger
  • 1 tsp salt
  • 1 tsp coconut flour

Instructions

  • Tenderize your steak with a kitchen mallet (or heavy bottomed pot). That’s right, beat up your steak.
  • Next slice it into thin strips. Toss in a bowl with coconut aminos and apple cider vinegar. Marinate for 10 minutes.
  • Heat a wok or large cast iron skillet. When it comes to temperature, use tongs to add the strips of steak to the wok. Cook in batches so the meat browns quickly, 3-4 minutes each batch, should be about 3 batches. Once all the strips are browned, add it all back into the wok and toss with the coconut flour.
  • Then add the vinegar and coconut aminos from the marinating bowl in and sauté for a few minutes until the meat is glazed with a brown sauce.
  • If you’re making cauliflower rice, cook it up right in the same hot wok! Serve your bowl, garnish and dig in!

by Cristina Curp

Creamy Mushroom Chicken

Recipe courtesy of Perfect Keto
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Serves 2     adjust servings

 

Ingredients

  • 2 pastured chicken cutlets
  • 1 small onion
  • 5 cremini mushrooms
  • 1/2 tsp pink Himalayan salt, more to taste
  • 1/2 tsp dried thyme
  • 3 tbsp. Kerry gold butter, unsalted
  • 1/3 cup full fat canned coconut milk

Instructions

Heat a cast iron skillet on medium heat. While it comes to temperature slice your mushroom and onions.  

Once your skillet is hot, add in two tablespoons of butter. When melted add in the sliced mushrooms, sprinkle with ¼ tsp salt. Sauté until browned, then add in the onions. Keep stirring until softened, about 6 more minutes. Remove the mushroom and onion mix from the skillet.

Add in the last tbsp. of butter. Sprinkle your chicken cutlets with the remaining salt and thyme. Place in the skillet side by side. Cook for five minutes on one side. Then flip over. Cook another 5 minutes.

Then add the mushroom and onion mix back in. Pour the coconut milk right over it. Make sure you shake your can so you get a good mix of coconut milk with fat.

Let simmer for one minute, remove from heat and serve! Perfect saucy protein to go with a big green salad!

by Cristina Curp

 

***(DAY 7)***

 

Bulletproof Coffee Recipe

Recipe courtesy of Perfect Keto

Keto Activator to Make Bulletproof Coffee: Pricing

Prep Time 2 mins
Total Time 2 mins
Yields 16 ounces     adjust servings

 

Ingredients

  • 2 cups freshly brewed hot coffee
  • 2 tablespoons grass fed butter
  • 1 scoop Perfect Keto MCT Powder
  • 1 teaspoon ceylon cinnamon

Instructions

  • Combine all of the ingredients in a blender.
  • Blend on low brining the speed up to high for 30 seconds or until frothy.
  • Serve, sip. Enjoy!

by Cristina Curp

Recipe Notes

Single origin, light roast coffee is my preference. I find it less bitter and therefore better unsweetened. I use a French press, which brews excellent, smooth coffee.

Optional add ins:

  • Keto Collagen
  • Pinch of Himalayan salt
  • Maca powder
  • Stevia

Variation:

Use 2 scoops Chocolate Keto Collagen for a Mocha Coffee!

Keto Activator to Make Bulletproof Coffee: Pricing

 

Low Carb Keto Lasagna

Recipe courtesy of Perfect Keto

Yields 6     adjust servings

 

Ingredients

  • 1 tablespoon butter, ghee, coconut oil, or lard
  • 1/2lb spicy italian sausage or sweet italian sausage
  • 15oz ricotta cheese
  • 2 tablespoons coconut flour
  • 1 large whole egg
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 large clove garlic (finely chopped)
  • 1 1/2 cup mozzarella cheese
  • 1/3 cup parmesan cheese
  • 4 large zucchini’s (sliced long ways to 1/4” pieces)
  • 16oz Rao’s marinara sauce
  • 1 tablespoon mixed Italian herb seasoning
  • 1/4 to 1/2 tsp red pepper flake (depending on how spicy you want this dish)
  • 1/4 cup basil

Instructions

  •  Heat 1 tablespoon of butter or fat of choice in a large skillet over medium high heat. Crumble and brown Italian sausage. Remove from heat and let cool.
  • Preheat oven to 375 degrees and coat a 9×9 baking dish with cooking spray or butter.
  • Add ricotta cheese, 1 cup of mozzarella cheese, 2 tablespoons of parmesan cheese, 1 egg, coconut flour, salt, and pepper to a small bowl and mix until smooth. Set aside. Add Italian seasoning and red pepper flakes to jar of marinara, stir well. Set aside.
  • Add layer of sliced zucchini to the bottom of greased dish. Spread 1/4 cup of cheese mixture over zucchini, sprinkle with 1/4 of the Italian sausage, and then add a layer of sauce. Repeat process 3-4 times until ingredients are all gone, ending with a layer of sauce. Add remaining mozzarella cheese and sprinkle with remaining parmesan cheese.
  • Cover with foil and bake for 30 minutes. Remove foil and bake for an additional 15 minutes until golden brown. Remove from oven and let sit for 5-10 minutes before serving. Sprinkle with fresh basil if desired.

by Corina Nielsen

 

Perfect Keto Collagen Mug Cake

Recipe courtesy of Perfect Keto

Ingredients

  • 2 large eggs
  • 2 tbsps. full fat coconut milk
  • 1 tbsp. nut butter, tahini or sunflower butter
  • 1/2 tsp. baking powder
  • 1/4 tsp. Pink Himalayan salt
  • 1 tbsp. raw cacao powder (up to 3 tablespoons for a more chocolatey flavor)
  • 1 scoop Perfect Keto Collagen
  • 10 drops liquid stevia (optional)
  • 1 tsp. ghee (optional)

Instructions

  • In a large mug, whisk together the eggs, coconut milk and nut butter until well combined.
  • Add in the baking powder, salt and cacao powder. Mix to combine.
  • Add in Perfect Keto Collagen and mix with a fork until smooth.
  • Microwave on high heat for 2 minutes. Use a kitchen towel to remove the mug from the microwave.
  • Let it cool off for a bit. It will be HOT!
  • Top with a teaspoon of ghee and dig in!

by Cristina Curp

 

P.S. (for group support join our Facebook Group Here: Join Us KetoReboot Club)

 

 

 

Print Friendly, PDF & Email
Show More

Related Articles

Back to top button
Wishlist AutoRegistration - Automatically Register New Wishlist Member Users .
Close
Close
%d bloggers like this:
Enhanced By Wishlist Drip Dynamic Shortcode