The Ultimate 30-Day Whole Foods Cookbook: 1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body
Date: 2021-09-18T00:00:00+00:00
Description: New Edition: January 6, 2022 * 1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body* The 30-day whole food diet is a highly nutritious and healthy diet that comprises purely natural food and restricts the intake of processed foods. The diet is based on an entire month and is highly beneficial in weight loss, metabolism improvement, and overall health promotion. The Ultimate 30-Day Whole Foods Cookbook will perform as your comprehensive guide to understanding the 30-day whole food diet and the benefits it offers with 1000-day scrumptious recipes.
Publisher: Independently Published

The Ultimate 30-Day

Whole Foods Cookbook

1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body

Janice Maselli

TABLE OF CONTENTS

Introduction

What is 30 Day Whole Foods?

Advantages of 30 Day Whole Foods

What is Allowed to be Eaten?

What is Not Allowed to Eat?

Tips to 30 Day Whole Foods

Breakfast Recipes

Cereal Mix

Cinnamon Apple Breakfast Porridge

Cabbage Hash Browns

Zucchini & Sweet Potato Latkes

Protein Shake

Avocado Egg Boats

Sweet Potato Toast

Bell Pepper Eggs

Pumpkin Coconut Smoothie

Breakfast Wraps

Breakfast Cups

Sweet Potato Apple Breakfast Bake

Breakfast Casserole

Lunch Recipes

Chicken Fajitas

Orange Shakshuka

Dijon Baked Salmon

Garlic Butter Shrimp

Taco Stuffed Zucchini Boats

Roasted Basil Chicken

Pulled Pork, Cabbage and Arugula Salad

Zucchini Pasta with Lemon Garlic Shrimp

Coconut Curry Chicken

Stuffed Sweet Potatoes with BBQ Chicken

Carnitas

Baked Chicken Thighs

Baked Tuna Meatballs

Grilled Chicken Souvlaki

Cilantro Lime Chicken

Scallops with Citrus Ginger Sauce

Lamb Stew

Dinner Recipes

Roasted Cauliflower Soup

Carrot Ginger Soup

Creamy Celery Soup

Mexican Chicken Zucchini Noodles

Garlic Grilled Shrimp

Zucchini Noodle Spaghetti Bolognese

Stuffed Sweet Potatoes with BBQ Chicken

Apple Sausage Stuffed Butternut Squash

Chicken Broccoli Casserole

Rosemary Grilled Lamb Chops

Smoked Salmon Frittata

Garlic Rosemary Baked Pork Chops

Curried Egg Salad

Shrimp Ceviche

Cauliflower Tabbouleh

Buffalo Chicken Meatballs

Balsamic Bacon Brussels Sprouts

Creamy Clam Chowder

Chicken Cobb Salad

One Pan Roasted Chicken with Sausage and Potatoes

Dessert Recipes

Roasted Strawberries and Coconut Cream

Coconut Almond Butter Dessert Bites

Brownies

Almond Butter Cookies

Coconut Chia Pudding

Key Lime Pie Bites

Lemon Cake

Coconut Fruit Tart

Mini Chocolate Cakes

Blueberry Cobbler

Snacks & Sides Recipes

Crispy Smashed Potatoes

Garlic Roasted Radishes

Garlic Roasted Root Vegetable Fries

Cauliflower Buffalo Bites

BBQ Sauce with Roasted Sweet Potato Wedges

Sesame Garlic Green Beans

Oven Roasted Potatoes with Leeks

Golden Cauliflower Rice

Spaghetti Squash with Garlic and Herbs

Fried Plantains

Basics, Sauces & Condiments

BBQ Sauce

Ketchup

Balsamic Dijon Salad Dressing

Asian Sesame Dressing

Ranch Dressing

Easy Lemon Tahini

Mayo

Spinach Pesto

Butter Garlic Cream Sauce

Caesar Dressing

30-Day Meal Plan

1st Week Meal Plan

2nd Week Meal Plan

3rd Week Meal Plan

4th Week Meal Plan

The Last 2 Days Meal Plan

Conclusion

Introduction

What is 30 Day Whole Foods?

The 30 Day Whole Foods program's premise is simple: for 30 days, eliminate all items that may be harmful to your health. After the first 30 days, gradually reintroduce the items you've missed, keeping track of how they affect your body. The diet contains a set of tight guidelines.

It also includes a list of meals that are permitted as well as items that are prohibited. Cheating is not permitted during the month-long elimination stage.

If you get off track, you'll have to restart the challenge from the beginning.

According to the founders, strict adherence allows your body to reset by removing items that may trigger inflammation, gastrointestinal disruptions, or hormone imbalances.

Unlike other diets, there are no restrictions. There is no need to track calories, measure portions or count points. Also, weighing yourself is strictly reserved for day 1 and 30 of the program.

The 30 Day Whole Foods diet is promoted as more than a simple weight loss diet. Therefore, you are encouraged to avoid smoking and weighing yourself for the duration of the program

Advantages of 30 Day Whole Foods

Energy, sleep, digestion (gas, bloating, discomfort, constipation, or diarrhoea), skin, joint pain/swelling, asthma, migraines, and biomarkers like blood pressure, cholesterol, and fasting blood sugar are all improved by the programme. She also says that 30 Day Whole Foods diet will probably help you lose weight. Approximately 96 percent of programme participants lose weight without counting calories, weighing, or measuring their food.

"Limiting your intake of most processed foods, especially simple processed sugars and excess processed fats," says expert dietitian, "can help you change your behaviours." "Habits are developed over a thirteen-week period, so modifying your typical routine for four weeks will have a significant impact."

Another advantage of 30 Day Whole Foods diet is that when you reintroduce grains and dairy into your diet, you'll be able to identify any potential sensitivities. (By the way, here's how to tell the difference between an allergy and an intolerance.) You'll be able to tell if any of these things make you feel fatigued, bloated, or fuzzy when your body has had a chance to reset.

The 30 Day Whole Foods diet is claimed to provide you with physical and psychological health benefits above and beyond simple weight loss.

What is Allowed to be Eaten?

Foods allowed on the 30 Day Whole Foods diet consist of minimally processed foods, including:

Meat and poultry: Beef, veal, pork, horse, lamb, chicken, turkey, duck, etc.

Fish and seafood: Fish, anchovies, shrimp, calamari, scallops, crab, lobster, etc.

Eggs: All types, as well as foods made from them, such as homemade mayo.

Fruits: Fresh and dried fruits, although fresh is preferred.

Vegetables: All types of vegetables.

Nuts and seeds: All types of nuts and seeds besides peanuts, which are technically a legume. Nut milks, nut butters and nut flours are also allowed.

Some fats: Healthy plant oils, coconut oil, duck fat, clarified butter and ghee.

When minimally processed foods must be used, the diet encourages you to opt for those with the shortest ingredient lists that only contain ingredients you recognize.

What is Not Allowed to Eat?

During the 30-day diet, certain foods must be completely eliminated. These include:

Sugar and artificial sweeteners: Raw sugar, honey, maple syrup, agave syrup and all products containing these sweeteners, as well as artificial sweeteners.

Alcohol: All types of beer, wines, liqueurs and spirits.

Grains: Regardless of their degree of processing, all grains, including wheat, corn, oats and rice, are to be avoided.

Pulses and legumes: Most peas, lentils and beans, including peanut butter, should be avoided. Green beans, sugar snap peas and snow peas are exceptions.

Soy: All soy, including tofu, tempeh, edamame and all products derived from soy, such as miso and soy sauce.

Dairy: Including cow, goat and sheep’s milk, yogurt, cheese, ice cream and other products derived from dairy. Clarified butter or ghee is allowed.

Processed additives: These include carrageenan, MSG or sulfites. Any food or beverage containing these ingredients should be avoided.

Furthermore, even if you use 30-days-whole-foods-diet-approved items, you should avoid duplicating your favourite baked goods, snacks, or sweets.

Cauliflower pizza crust and paleo pancakes, for example, must be avoided.

On this regimen, there is no such thing as a cheat meal. Instead, you're urged to follow the rules to the letter at all times. If you do make a mistake, the diet's creators strongly advise you to start over from the beginning.

Tips to 30 Day Whole Foods

1. Make preparations ahead of time. Make a meal plan, clear out your pantry, stock up on emergency food for the office or vacation, and devise a plan for dealing with stressful events such as a family dinner or birthday party. The 30 Day Whole Foods diet doesn't mean you have to give up your social life. You can still meet up with friends for brunch or dinner. Simply go over the menu ahead of time and select a meat/vegetable choice or perhaps a tasty omelette loaded with vegetables. You'll be put to the test and seduced. The key is to plan ahead.

2. Seek assistance. For accountability, advice, and resources, join one of the 30-days-whole-foods-diet's free online groups. Thirty days is a long time, and some days a pepperoni pizza seems far more appealing than making something from scratch.

3. Meal preparation. You'll need to plan your meals ahead of time, and you'll need to go grocery shopping. You'll be far less likely to stray if your fridge is packed with a range of fruits, vegetables, and easy-to-prepare meats.

4. Don't forget to save room for dessert. Fruit is nature's candy, so get creative with it. You can do so much with it, and it can completely fulfil my sweet tooth. A great dessert choice that fits within the diet parameters is grilled pineapple with a sprinkle of cinnamon and a dash of cayenne. Alternatively, a fruit salad with almond slivers and coconut flakes can be enhanced.

5. During the challenge, don't weigh yourself. While you will most likely lose weight at the end of the month, keep the scale comparison.

Breakfast Recipes

Cereal Mix

Prep Time:10 minutes.
Cook Time: 35 minutes.
Serves: 3 cups

Ingredients:

- Cooking spray
- 1 cup almonds, chopped
- 1 cup walnuts, chopped
- 1 cup unsweetened coconut flakes
- ¼ cup sesame seeds
- 2 tablespoons flax seeds
- 2 tablespoons chia seeds
- ½ teaspoon ground clove
- 1½ teaspoons ground cinnamon
- 1 teaspoon pure vanilla extract
- ½ teaspoon kosher salt
- 1 large egg white
- ¼ cup melted coconut oil

Preparation:

1. Preheat the oven to 350 degrees Fahrenheit and coat a baking sheet with cooking spray.

2. Combine almonds, walnuts, coconut flakes, sesame seeds, flax seeds, and chia seeds in a large mixing dish.

3. Combine the cloves, cinnamon, vanilla, and salt in a mixing bowl.

4. Stir in the granola after beating the egg white until frothy. Stir in the coconut oil until everything is evenly coated.

5. Pour the mixture onto the prepared baking sheet and spread it out evenly.

6. Cook for 20 to 25 minutes, or until brown, stirring gently halfway through.

7. Allow to cool completely before serving.

Serving Suggestion: Serve cereal mix with coconut milk.

Variation Tip: Use pecans.

Nutritional Information Per Serving:
Calories 767| Fat 69.5g |Sodium 517mg | Carbs 23.8g | Fiber 14.2g | Sugar 2.2g | Protein 23.3g

Cinnamon Apple Breakfast Porridge

Prep Time: 15 minutes.
Cook Time: 25 minutes.
Serves: 4

Ingredients:

- ½ cup whole raw almonds
- ½ cup whole raw cashews
- ¼ cup raw walnuts
- ⅓ cup unsweetened coconut flakes
- 1 large ripe banana
- 1 egg yolk (optional)
- 1 tablespoon ghee (or coconut oil)

- 1 medium apple, chopped into bite-sized pieces

- ⅛ teaspoon ground nutmeg
- 1 14-oz. can (1 ¾ cups) pure coconut milk
- 2 teaspoons pure vanilla extract
- 2 teaspoons ground cinnamon
- ½ cup raisins

Preparation:

1. Combine the nuts and coconut flakes in a medium mixing dish. Fill the bowl with enough filtered water to thoroughly cover the nuts and coconut. Cover the bowl with a kitchen towel or plate and season with a touch of salt. Soak the nuts for at least 7-8 hours, preferably overnight.

2. Drain the nuts and coconut flakes in a colander once the soaking time is over, making sure to rinse them thoroughly until the water runs clean.

3. In the bowl of a food processor, combine the nuts and coconut flakes. Then, if using, add the egg yolk and banana (break the banana in pieces and add to the top of the nuts).

4. Pulse the nuts and banana mixture until a fine nut meal develops, pausing to scrape down the bowl as needed for an equal texture. After that, take the bowl out of the food processor and set it aside. (Note: If desired, you can alternate between pulsating and mixing.)

5. In a medium saucepan, melt ghee (or coconut oil). Toss in the chopped apple and nutmeg to the pan and cook until the apples soften.

6. The coconut milk, vanilla, cinnamon, and raisins are then added. After that, stir in the banana-nut meal combination. To incorporate everything, give it a good stir.

7. Bring the porridge to a low boil, then reduce to a low heat and cook for 5-6 minutes, or until thick and creamy.

8. Pour the cinnamon apple porridge into bowls and top with a splash of milk. On frigid fall and winter mornings, this is the ideal meal to warm your family's hearts and stomachs.

Serving Suggestion: Serve Cinnamon Apple Breakfast Porridge with coconut milk.

Variation Tip: use almond milk in case not having coconut milk

Nutritional Information Per Serving:
Calories 431| Fat 27.7g |Sodium 17mg | Carbs 39.3g | Fiber 7.5g | Sugar 22.8g | Protein 8.4g

Cabbage Hash Browns

Prep Time: 10 minutes.
Cook Time: 25 minutes.
Serves: 2

Ingredients:

- 2 large eggs
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 2 cups shredded cabbage
- ¼ small yellow onion, thinly sliced
- 1 tablespoon vegetable oil

Preparation:

1. Whisk together eggs, garlic powder, and salt in a large mixing basin. Black pepper to taste.

2. Toss the cabbage and onion into the egg mixture to incorporate.

3. Heat the oil in a large skillet over medium-high heat. In the pan, divide the mixture into four patties and flatten with a spatula.

4. Cook for 3 minutes per side, or until brown and tender.

Serving Suggestion: Serve cabbage hash browns with dipping sauce.

Variation Tip: Use Napa cabbage.

Nutritional Information Per Serving:
Calories 155| Fat 11.9g |Sodium 665mg | Carbs 5.3g | Fiber 2g | Sugar 3.2g | Protein 7.4g

Zucchini & Sweet Potato Latkes

Prep Time: 15 minutes.
Cook Time: 25 minutes.
Serves: 12

Ingredients:

- 1 cup shredded zucchini
- 1 cup shredded sweet potato
- 1 egg, beaten
- 1 tablespoons coconut flour
- ½ teaspoon garlic powder
- ¼ teaspoon ground cumin
- ½ teaspoon dried parsley
- Salt & pepper to taste
- 1 tablespoon ghee or clarified butter
- 1 tablespoon olive oil

Preparation:

1. In a medium mixing dish, combine the zucchini, sweet potato, and egg.

2. Combine the coconut flour and spices in a small bowl. Stir in the dry ingredients until they are well incorporated with the zucchini mixture.

3. In a medium non-stick pan, melt the ghee and olive oil together.

4. Divide the batter into four equal sections and drop into the pan, pushing down with a fork to form a ½-inch-thick cake.

5. Cook until brown and crisp over medium heat, then carefully flip and cook the other side. To drain, transfer to a plate lined with paper towels.

6. Add another pinch of kosher salt if desired. Serve immediately.

Serving Suggestion: Serve Zucchini & Sweet Potato Latkes with ketchup.

Variation Tip: Use almond flour.

Nutritional Information Per Serving:
Calories 140| Fat 8.4g |Sodium 44mg | Carbs 13.7g | Fiber 3.3g | Sugar 4.2g | Protein 3.3g

Protein Shake

Prep Time:05 minutes.
Cook Time: 00 minutes.
Serves: 1

Ingredients:

- ¾ cup almond milk
- ½ cup ice
- 2 tablespoons almond butter
- 2 tablespoons unsweetened cocoa powder

- 2 to 3 tablespoons keto-friendly sugar substitute to taste (such as Swerve)

- 1 tablespoon chia seeds, plus more for serving

- 2 tablespoons hemp seeds, plus more for serving

- ½ tablespoon pure vanilla extract

- Pinch kosher salt

Preparation:

1. Add all ingredients into blender and blend until smooth.

2. Serve in glasses and enjoy

Serving Suggestion: Serve the Protein Shake with hash brownies.

Variation Tip: Use flaxseed if not want chia seed.

Nutritional Information Per Serving:
Calories 653| Fat 62.5g |Sodium 190mg | Carbs 22.3g | Fiber 10.2g | Sugar 8.4g | Protein 13g

Avocado Egg Boats

Prep Time:10 minutes.
Cook Time:40 minutes.
Serves: 4

Ingredients:

- 2 ripe avocados, halved and pitted
- 4 large eggs
- Kosher salt
- Freshly ground black pepper
- 3 slices bacon
- Freshly chopped chives, for garnish

Preparation:

1. Preheat the oven to 350 degrees Fahrenheit. Remove roughly 1 tablespoon of avocado from each half and discard or save for later.

2. Place the hollowed avocados on a baking dish and crack the eggs one at a time into a basin. Place one yolk in each avocado half with a spoon, then spoon in as much egg white as you can without spilling over.

3. Season with salt and pepper and bake for 20 to 25 minutes, or until the whites are set and the yolks are no longer runny. (If avocados start to brown, cover with foil.)

4. Meanwhile, fry bacon until crisp in a large skillet over medium heat for 8 minutes, then transfer to a paper towel-lined plate and chop.

5. Before serving, top avocados with bacon and chives.

Serving Suggestion: Serve the Avocado Egg Boats with protein shake.

Variation Tip: Use eggplant.

Nutritional Information Per Serving:
Calories 354| Fat 30.5g |Sodium 444mg | Carbs 9.3g | Fiber 6.7g | Sugar 0.9g | Protein 13.7g

Sweet Potato Toast

Prep Time: 10 minutes.
Cook Time: 10 minutes.
Serves: 6

Ingredients:

- 1 medium sweet potato

- 2 eggs hardboiled can sub scrambled or fried

- 3 tablespoons guacamole
- chives optional, for garnish
- 3 tablespoons nut butter

- ¼ cup strawberries, sliced can sub fruit of choice

- 1 tablespoon unsweetened coconut flakes

- hot sauce

Preparation:

1. Cut sweet potato into uniform slices lengthwise

2. Place them in the toaster and run them through the cycle a few times, until cooked to your desired doneness

3. Add toppings to your sweet potato toasts

4. For a tasty option, try a sliced hard boiled (or scrambled) egg with chives and guacamole

5. For a sweet option, top with nut butter, fruit and unsweetened coconut flakes

Serving Suggestion: Serve the Sweet Potato Toast with smoothie.

Variation Tip: Use potatoes.

Nutritional Information Per Serving:
Calories 143| Fat 9.9g |Sodium 19mg | Carbs 13.6g | Fiber 4.9g | Sugar 3.2g | Protein 1.9g

Bell Pepper Eggs

Prep Time: 05 minutes.
Cook Time: 20 minutes.
Serves: 3

Ingredients:

- 1 bell pepper, sliced into ¼" rings
- 6 eggs
- kosher salt
- Freshly ground black peppers
- 2 tablespoons chopped chives
- 2 tablespoons chopped parsley

Preparation:

1. Grease a non-stick skillet lightly with cooking spray and heat over medium heat.

2. In a skillet, place a bell pepper ring and cook for two minutes. After flipping the ring, crack an egg in the centre.

3. Season with salt and pepper, then cook for 2 to 4 minutes, or until the egg is cooked to your preference.

4. Continue with the remaining eggs, then top with chives and parsley.

Serving Suggestion: Serve the Bell Pepper Eggs with dipping sauce.

Variation Tip: Use Poblano peppers.

Nutritional Information Per Serving:
Calories 140| Fat 8.9g |Sodium 175mg | Carbs 4g | Fiber 0.7g | Sugar 2.7g | Protein 11.7g

Pumpkin Coconut Smoothie

Prep Time:15 minutes.
Cook Time: 00 minutes.
Serves: 2

Ingredients:

- 1 cup coconut milk
- ¼ cup organic pumpkin puree
- 2 teaspoons pumpkin pie spice
- 1 frozen banana sliced
- 1 cup ice

Preparation:

1. In a blender add all ingredients and blend until smooth.

2. Serve and enjoy

Serving Suggestion: Serve the Pumpkin Coconut Smoothie with Bell Pepper Eggs.

Variation Tip: Use cinnamon and ginger if not having pumpkin pie spice.

Nutritional Information Per Serving:
Calories 345| Fat 29.1g |Sodium 25mg | Carbs 23.8g | Fiber 5.3g | Sugar 12.4g | Protein 3.7g

Breakfast Wraps

Prep Time: 05 minutes.
Cook Time: 15 minutes.
Serves: 3

Ingredients:

- 4 large eggs
- ¼ cup milk
- 1 tablespoon butter

- 6 breakfast sausages, cooked according to package instructions

- 1 ½ cups shredded cheddar, divided
- 1 avocado, cut into thin slices
- ½ cup grape tomatoes, quartered
- kosher salt
- Freshly ground black pepper
- 1 tablespoon Chopped chives

Preparation:

1. Whisk together the eggs and milk in a large mixing dish. Salt & pepper to taste.

2. Melt butter in a medium skillet over medium heat. Pour ⅓ of the egg mixture into the skillet, swirling it around to coat the entire pan in a thin layer.

3. 2 minutes in the oven Cover for a further 2 minutes, or until the cheese is melted.

4. In the centre of the egg wrap, place the sausage, avocado, and tomatoes. Fold both ends over the filling with a spatula and "glue" shut with melted cheese. Remove the pan from the heat.

5. Serve with chives as a garnish.

Serving Suggestion: Serve the Breakfast Wraps with dipping sauce.

Variation Tip: Use feta cheese.

Nutritional Information Per Serving:
Calories 468| Fat 35.4g |Sodium 725mg | Carbs 9.6g | Fiber 4.9g | Sugar 2.9g | Protein 29.5g

Breakfast Cups

Prep Time:15 minutes.
Cook Time: 40 minutes.
Serves: 12

Ingredients:

- 2 pounds ground pork
- 1 tablespoon freshly chopped thyme
- 2 cloves garlic, minced
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- 1 teaspoon kosher salt
- Freshly ground black pepper
- 2 ½ cups chopped fresh spinach
- 1 cups shredded white cheddar
- 12 eggs
- 1 tablespoon freshly chopped chives

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit. Combine the ground pork, thyme, garlic, paprika, cumin, and salt in a large mixing basin. Season with salt and pepper.

2. Fill each muffin tray halfway with pork, then press up the sides to create a cup. Divide the spinach and cheese amongst the cups evenly. Season each cup with salt and pepper and crack an egg on top.

3. Bake for about 25 minutes, or until the eggs are set and the sausage is fully cooked. Serve with chives as a garnish.

Serving Suggestion: Serve the Breakfast Cups with dipping sauce.

Variation Tip: Use ground beef.

Nutritional Information Per Serving:
Calories 184| Fat 7.8g |Sodium 319mg | Carbs 1.1g | Fiber 0.3g | Sugar 0.4g | Protein 26.7g

Sweet Potato Apple Breakfast Bake

Prep Time: 05 minutes.
Cook Time: 40 minutes.
Serves: 8

Ingredients:

- ¼ cup ghee
- 2 sweet potatoes, peeled and diced
- 2 medium apples, cored and diced
- 2 teaspoons cinnamon
- ⅔ cup raisins
- ⅓ cup walnuts
- Salt to taste

- 6-8 eggs (6 eggs is created into a less eggy texture, so this is personal preference. I love both!)

- 1 cup full-fat coconut milk

Preparation:

1. Preheat the oven to 325 degrees Fahrenheit.

2. In a large cast-iron skillet over medium heat, melt the ghee, then add the sweet potatoes. Cook, stirring frequently, until the vegetables begin to soften, about 5-10 minutes.

3. Cook, stirring occasionally, until the apples have softened and the raisins have plumped up, about 8-10 minutes. A fork should readily pierce both apples and sweet potatoes. To avoid sticking and burning, add a little water if necessary. Add in the walnuts and a pinch of salt to taste. Stir well to incorporate and cook for a minute or two.

4. Whisk eggs and coconut milk together in a medium mixing bowl until creamy and well mixed. Remove the apple-sweet potato mixture from the heat and whisk in the eggs.

Serving Suggestion: Serve the Sweet Potato Apple Breakfast Bake with dipping sauce.

Variation Tip: Use pears.

Nutritional Information Per Serving:
Calories 249| Fat 13g |Sodium 71mg | Carbs 29.3g | Fiber 4.2g | Sugar 13.5g | Protein 6.7g

Breakfast Casserole

Prep Time: 05 minutes.
Cook Time: 32 minutes.
Serves: 8

Ingredients:

- 1 pound breakfast sausage (recipe below)
- 3 cups sliced button mushrooms
- olive oil, as needed
- 6 green onions, sliced
- 3 Roma tomatoes, seeded and diced

- 1 tablespoon chopped basil (or 2 teaspoons dried basil)

- 16 ounces frozen chopped spinach, thawed
- 1 ½ teaspoons salt
- 10 eggs

Breakfast Sausage

- 1 pound ground pork
- 1 teaspoon dried sage
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 pinch dried marjoram
- 1 pinch crushed red pepper flakes
- 1 pinch ground cloves

Preparation:

Breakfast Sausage

1. In a medium mixing basin, combine all ingredients and mix thoroughly with your hands. Use immediately away in a recipe or store in an airtight jar in the fridge for 1 day.

Breakfast Casserole

1. Preheat the oven to 350 degrees Fahrenheit.

2. Brown and crumble sausage in a medium skillet over medium heat. If required, drizzle with olive oil.

3. Cook, stirring occasionally, for 5 minutes or until mushrooms are tender. Cook for another 2 minutes, or until the remaining veggies, herbs, and salt are slightly cooked and well mixed. Fill a 9x13" baking pan halfway with the batter.

4. In a medium mixing bowl, crack the eggs and whisk them thoroughly. Pour the sauce over the sausage-vegetable mixture and bake for 25-30 minutes, or until a knife inserted in the centre comes out clean.

Serving Suggestion: Serve the Breakfast Casserole with dipping sauce.

Variation Tip: Use ground beef or turkey.

Nutritional Information Per Serving:
Calories 372| Fat 32.5g |Sodium 1038mg | Carbs 7.2g | Fiber 2.4g | Sugar 3.2g | Protein 17.1g

Lunch Recipes

Chicken Fajitas

Prep Time: 10 minutes.
Cook Time: 16 minutes.
Serves: 6

Ingredients:

Chicken Fajitas

- 3 boneless skinless chicken breasts
- 1 onion, thinly sliced
- 3 bell peppers, thinly sliced
- 2 tablespoons olive oil
- ½ lime

Fajita Seasoning

- ½ tablespoon chili powder
- ½ tablespoon ground cumin
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon oregano
- ½ teaspoon salt
- ¼ teaspoon pepper

Preparation:

1. In a small mixing dish, combine the fajitas seasoning components and toss to combine.

2. Sprinkle the fajita spice generously on both sides of the chicken and massage it in with your fingertips.

3. In a large skillet, heat the oil over medium heat. Sear the chicken breasts on all sides for around 7-8 minutes.

4. Cut the bell peppers and onion into thin slices while the chicken is cooking.

5. Remove the chicken to a platter and set it aside to rest for a few minutes once it has done cooking. Over medium heat, add the bell peppers and onion to the same skillet and cook for 4-5 minutes, turning often.

6. Slice the chicken breasts into strips when the bell peppers are almost done sautéing.

7. Add the chicken back into the skillet, add a squeeze of fresh lime juice and stir everything together.

Serving Suggestion: Serve the Chicken fajitas with tortillas.

Variation Tip: Use turkey.

Nutritional Information Per Serving:
Calories 208| Fat 10.5g |Sodium 264mg | Carbs 7.9g | Fiber 1.8g | Sugar 4.1g | Protein 21.1g

Orange Shakshuka

Prep Time: 05 minutes.
Cook Time: 1 hour 5 minutes.
Serves: 6

Ingredients:

- 2 ¾-3 pounds butternut squash
- 3 tablespoons olive oil, divided
- 1 medium onion
- 1 orange bell pepper
- 3 garlic cloves, minced
- 1 teaspoon cumin

- ½ teaspoon dried thyme, or 1 ½ teaspoons fresh thyme chopped

- ¼ teaspoon nutmeg
- 2 cups vegetable broth
- 6 eggs

- fresh thyme, parsley, or microgreens for garnish

- salt and pepper, to taste

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit/200 degrees Celsius. Cut the butternut squash in half and drizzle with olive oil before seasoning with salt and pepper.

2. On a baking tray, flip the butternut squash over and roast for 40-45 minutes, or until the flesh is tender.

3. In a big skillet, add the diced onion, bell pepper, and 2 tablespoons of oil when the butternut squash is approximately 5 minutes away from being done. Cook, stirring occasionally, for 5 minutes, or until the onion is transparent.

4. In the same pan, add the minced garlic, cumin, thyme, nutmeg, salt, and pepper. Cook for an additional 1-2 minutes.

5. Scoop out the butternut squash flesh and place it in the pan. After that, pour in 2 cups of vegetable broth.

6. Break up the butternut squash chunks with your spatula and bring to a boil.

7. With your spatula, make 6 small wells for the eggs, and crack an egg into each well.

8. Cook for 5-8 minutes, or until the eggs are done to your satisfaction, covered with a lid. Before serving, garnish with fresh herbs and microgreens.

Serving Suggestion: Serve the Orange Shakshuka with cauliflower rice.

Variation Tip: Use pumpkin.

Nutritional Information Per Serving:
Calories 247| Fat 12.2g |Sodium 326mg | Carbs 28.2g | Fiber 4.9g | Sugar 7g | Protein 9.8g

Dijon Baked Salmon

Prep Time: 05 minutes.
Cook Time: 20 minutes.
Serves: 5

Ingredients:

- 1 ½ lbs salmon,
- ¼ cup fresh parsley, finely chopped
- ¼ cup Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon avocado oil
- 3 garlic cloves, finely chopped
- salt and pepper

Preparation:

1. Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).

2. In a small bowl, combine the mustard, parsley, lemon juice, oil, and garlics.

3. Place the salmon on a baking pan lined with parchment paper and generously cover the top with the herbed mustard mixture.

4. Bake the salmon for 18-20 minutes (depending on thickness and size), then slice it into individual chunks and serve right away.

Serving Suggestion: Serve the Dijon Baked Salmon with fried cauliflower.

Variation Tip: Use tuna.

Nutritional Information Per Serving:
Calories 264| Fat 12g |Sodium 221mg | Carbs 1.7g | Fiber 0.7g | Sugar 0.2g | Protein 35.4g

Garlic Butter Shrimp

Prep Time: 05 minutes.
Cook Time: 05 minutes.
Serves: 6

Ingredients:

- 3 tablespoons butter (or ghee), plus more, as desired

- 1 ½ pounds large shrimp
- 1 teaspoon salt
- 1 teaspoon pepper
- 4-5 cloves garlic, minced
- 1 lemon, juiced
- chopped parsley, to garnish

Preparation:

1. In a skillet over medium high heat, melt the butter and then add the garlics. Cook for around 30 seconds.

2. Season the shrimp with salt and pepper and place them in the skillet. Cook the shrimp for a couple of minutes on each side, or until they turn pink.

3. Remove the shrimp from the heat and add the lemon juice to the pan. You can also add more butter now if you want it to be extremely buttery.

4. Serve with freshly chopped parsley as a garnish.

Serving Suggestion: Serve Garlic Butter Shrimp with quinoa.

Variation Tip: Use garlic powder.

Nutritional Information Per Serving:
Calories 152| Fat 5.9g |Sodium 577mg | Carbs 4.5g | Fiber 0.7g | Sugar 0.4g | Protein 21.9g

Taco Stuffed Zucchini Boats

Prep Time: 10 minutes.
Cook Time: 30 minutes.
Serves: 4

Ingredients:

- 4 large zucchini

- 1 pound ground beef

Taco Seasoning

- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon oregano
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper

Toppings

- ½ cup sour cream
- 3 green onions, thinly sliced
- 2 Roma tomatoes, diced
- 1 avocado, thinly sliced
- 1 bunch fresh cilantro
- 1 lime, to squeeze on top

Preparation:

1. Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).

2. Add the ground beef to a large skillet over medium heat. Break up the beef using your spatula. Cook for 7 to 10 minutes, or until browned, after adding the spices and stirring to incorporate.

3. Slice the zucchini in half lengthwise and scoop out the insides with a spoon while the ground beef cooks.

4. Fill the zucchini with ground beef and place on a parchment-lined baking pan. Cook for 15 to 20 minutes in the oven, or until the zucchini is slightly softened and the tops are browned.

5. Remove the stuffed zucchini from the oven and top with sour cream, chopped tomatoes and green onions, avocado slices, fresh cilantro, and a squeeze of lime juice.

Serving Suggestion: Serve the Taco Stuffed Zucchini Boats with tortillas.

Variation Tip: Use ground pork or turkey.

Nutritional Information Per Serving:
Calories 458| Fat 24.5g |Sodium 442mg | Carbs 23.5g | Fiber 9.4g | Sugar 8.4g | Protein 41.6g

Roasted Basil Chicken

Prep Time: 10 minutes.
Cook Time: 60 minutes.
Serves: 4

Ingredients:

- 4 chicken thighs
- 2 tablespoons Extra Virgin Olive Oil
- 1 cup kumquats, sliced
- 1 red onion, sliced into wedges
- 1 teaspoon dried basil
- salt and pepper
- fresh basil, for garnish

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

2. Drizzle olive oil over the chicken thighs, sliced kumquats, and red onion in a cast iron or oven-safe dish. Use your fingers to coat everything, including both sides of the chicken, in oil. Then, around the chicken, arrange the kumquats and red onion.

3. Season the chicken with salt and pepper and a pinch of dried basil. Cook for 40-50 minutes, or until the chicken is fully done.

4. Turn the top broiler on for the last 5 minutes of cooking if you want the top of the chicken to be more golden.

Serving Suggestion: Serve the Roasted Basil Chicken with salad.

Variation Tip: Use turkey.

Nutritional Information Per Serving:
Calories 352| Fat 17.9g |Sodium 127mg | Carbs 3.4g | Fiber 0.9g | Sugar 1.6g | Protein 42.1g

Pulled Pork, Cabbage and Arugula Salad

Prep Time:10 minutes.
Cook Time: 00 minutes.
Serves: 6

Ingredients:

- 4 cups pulled pork
- 3 cups sliced red cabbage
- 1 cup baby arugula
- 1 medium carrot, grated
- 1 small bunch cilantro, chopped
- ⅓ cup sliced almonds
- 1 recipe Citrus Lime Vinaigrette

Preparation:

1. Add all of the ingredients to a mixing bowl, drizzle with the Citrus Lime Vinaigrette and stir together.

Serving Suggestion: Serve the Pulled pork, cabbage and arugula salad with fried quinoa.

Variation Tip: Use beef.

Nutritional Information Per Serving:
Calories 658| Fat 31g |Sodium 1102mg | Carbs 55.2g | Fiber 6g | Sugar 19.1g | Protein 25.1g

Zucchini Pasta with Lemon Garlic Shrimp

Prep Time:10 minutes.
Cook Time: 05 minutes.
Serves: 4

Ingredients:

- 4 medium zucchinis

- 1.5 pound(about 30) raw shrimp, peeled and deveined

- 2 tablespoons olive oil
- 4 garlic cloves, finely chopped
- 2 tablespoons butter or ghee
- 1 lemon, juice and zest
- ¼ cup white wine, or chicken broth
- ¼ cup chopped parsley
- 1 pinch of red pepper flakes
- salt and pepper, to taste

Preparation:

1. Wash the zucchini and trim the ends. Make zucchini pasta with a spiralizer. After that, put it aside.

2. In a large skillet, heat the oil over medium-high heat. Sprinkle salt and pepper over the shrimp in a single layer. Cook for one minute, without stirring, to crisp up the bottom side.

3. Stir in the chopped garlic, then sauté for another minute or two to cook the opposite side of the shrimp. Transfer the shrimp to a plate with a large spoon or tongs.

4. In a skillet, combine the butter, lemon juice and zest, red pepper flakes, and white wine. Bring to a low simmer, stirring occasionally, for 2-3 minutes.

5. Stir in the parsley, then toss in the zucchini pasta to warm it up for 30 seconds. Return the shrimp to the pan.

Serving Suggestion: Serve the Zucchini Pasta with Lemon Garlic Shrimp with dipping sauce.

Variation Tip: Use Eggplant.

Nutritional Information Per Serving:
Calories 275| Fat 16.3g |Sodium 1071mg | Carbs 10.8g | Fiber 2.8g | Sugar 3.9g | Protein 25.7g

Coconut Curry Chicken

Prep Time: 15 minutes.
Cook Time: 15 minutes.
Serves: 4

Ingredients:

- 1 onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, finely chopped
- 2 tablespoons olive oil

- 3 boneless skinless chicken breasts, cut into 1-inch cubes

- 2 tablespoons curry powder, or more as desired

- 1 teaspoon ginger powder
- 13.5 ounces full-fat coconut milk, (1 can)
- 1 lime, juiced
- salt and pepper

- 4 cups cooked white rice or cauliflower rice

- fresh cilantro, roughly chopped

Preparation:

1. In a large sauté pan over medium heat, heat the oil. Cook for 3-4 minutes after adding the onion, red bell pepper, and garlic cloves.

2. Sprinkle the seasonings on top of the cubed chicken. Cook, tossing often, for 5-7 minutes or until the chicken is cooked through.

3. Cook for another 5 minutes after adding the coconut milk and lime juice.

4. Serve with rice and fresh cilantro on top.

Serving Suggestion: Serve the Coconut Curry Chicken with cauliflower rice.

Variation Tip: Use turkey.

Nutritional Information Per Serving:
Calories 321| Fat 15.5g |Sodium 95mg | Carbs13.2g | Fiber 6g | Sugar 3.1g | Protein 32.9g

Stuffed Sweet Potatoes with BBQ Chicken

Prep Time: 10 minutes.
Cook Time: 60 minutes.
Serves:4

Ingredients:

- 4 sweet potatoes
- 3 medium chicken breasts
- 2 tablespoons avocado oil, or olive oil
- ¾ cup chicken broth
- 8 ounces or more BBQ sauce
- ½ cup sliced red onion
- ⅓ cup chopped cilantro
- Salt and pepper, to taste

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

2. Wash your sweet potatoes and line a baking sheet with parchment paper. Place the sweet potatoes on the baking sheet and poke them 5-6 times with a fork or sharp knife. Bake for 60 minutes. You may need to change the cooking time if you have large or little sweet potatoes.

3. While the sweet potatoes are baking, heat the oil in a medium-sized sauté pan. Cook for 5 minutes after adding the chicken breasts and seasoning them with salt and pepper. Cook for an additional 7-10 minutes, or until the chicken is cooked through, by flipping the chicken over, adding the chicken broth, and covering the pan (to 165 degrees Fahrenheit). Remove the chicken from the pan and shred it with two forks or a fork and a knife.

4. Slice each sweet potato in half, fill with BBQ chicken and top with red onion and cilantro.

Serving Suggestion: Serve the Stuffed Sweet Potatoes with BBQ Chicken with salad.

Variation Tip: Use Yukon Gold Potatoes.

Nutritional Information Per Serving:
Calories 544| Fat 17.3g |Sodium 1438mg | Carbs 65.2g | Fiber 6.5g | Sugar 11.2g | Protein 33.1g

Carnitas

Prep Time: 10 minutes.
Cook Time: 8 hours
Serves: 8

Ingredients:

- 4 pounds boneless pork shoulder or butt
- 1 tablespoon dried oregano
- 1 tablespoon ground cumin
- 2 teaspoon chili powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 1 jalapeno, deseeded and finely diced
- 1 orange, juiced

Preparation:

1. Stir together oregano, cumin, black pepper, salt, and chilli powder in a small bowl.

2. Remove any excess fat from the pork shoulder, but keep in mind that some fat is healthy, and then massage the spice combination generously all over the pork shoulder before placing it in the slow cooker.

3. In the slow cooker, combine the onion, minced garlic, jalapeno, and orange juice. Cook on low heat for 8-10 hours or high heat for 5-6 hours, covered (until the meat falls apart).

4. Remove the pork from the slow cooker and shred it with two forks on a large cutting board. Don't throw away the liquid; you'll need it later.

5. On a baking sheet, spread out the shredded pork. To keep the pork moist and tender, pour 1 cup of the reserved slow cooker liquid over it.

6. Broil the meat for 5-10 minutes, or until golden brown and crispy around the edges.

Serving Suggestion: Serve the Carnitas with tortillas.

Variation Tip: Use ground beef.

Nutritional Information Per Serving:
Calories 701| Fat 16.7g |Sodium 858mg | Carbs 11.5g | Fiber 2.4g | Sugar 3.2g | Protein 17.1g

Baked Chicken Thighs

Prep Time: 05 minutes.
Cook Time:40 minutes.
Serves: 8

Ingredients:

- 8 chicken thighs, bone-in and skin-on
- 2 tablespoons avocado oil, (or olive oil)
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1½ teaspoons paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- ½ teaspoon black pepper

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit/220 degrees Celsius. Allow the chicken thighs to come to room temperature after removing them from the fridge.

2. Combine all of the herbs and spices in a small bowl.

3. In a large mixing basin, place the chicken. Pour in the oil and ⅔ of the spice mixture. Coat the chicken on all sides, including beneath the skin, with your hands.

4. Place the chicken on top of a baking sheet on a rack. On top of the chicken, sprinkle the remaining spice mix.

5. Preheat the oven to 350°F and bake the chicken thighs for 35-40 minutes, or until the internal temperature reaches 160°F. To get the top extra crispy, turn on the top broiler for 2-3 minutes. Allow 5 minutes for the chicken to rest before serving.

Serving Suggestion: Serve the Baked Chicken Thighs with salad.

Variation Tip: Use turkey.

Nutritional Information Per Serving:
Calories 289| Fat 11.5g |Sodium 417mg | Carbs 1.7g | Fiber 0.6g | Sugar 0.4g | Protein 46.5g

Baked Tuna Meatballs

Prep Time: 20 minutes.
Cook Time: 20 minutes.
Serves: 5

Ingredients:

- 1 tablespoon olive oil
- ½ medium onion, finely diced
- 2 cups baby spinach, chopped
- 2 cloves garlic, minced

- 3 5-ounce cans tuna, or one pound cooked tuna

- ¼ cup almond flour
- 2 beaten eggs
- 1 tablespoon mayonnaise
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill, chopped
- salt and pepper, to taste

Preparation:

1. In a medium-sized pan, heat the oil. Sauté for a minute with the diced onion and minced garlics. Then add the baby spinach and cook for another 1-2 minutes, or until wilted.

2. Allow to cool in a bowl with the onion-spinach combination. To expedite the process, place the bowl in the refrigerator.

3. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

4. Drain the tuna cans and combine them with the cooled veggies, almond flour, eggs, mayonnaise, lemon juice, parsley, dill, salt, and pepper in a mixing bowl.

5. Dig in and stir everything together with your hands, breaking up any large bits of tuna. The finer the combination, the easier it is to adhere to each other. mixture and bake for 25-30 minutes, or until a knife inserted in the centre comes out clean.

Serving Suggestion: Serve the Baked Tuna Meatballs with zucchini noodles.

Variation Tip: Use salmon.

Nutritional Information Per Serving:
Calories 305| Fat 15.1g |Sodium 114mg | Carbs 5.9g | Fiber 1.7g | Sugar 1.4g | Protein 36.1g

Grilled Chicken Souvlaki

Prep Time: 30 minutes.
Cook Time: 08 minutes.
Serves: 4

Ingredients:

- 4 boneless skinless chicken breasts
- ⅓ cup olive oil
- 2 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 2 teaspoons dried oregano
- 1 teaspoon dried parsley
- 1 teaspoon sea salt
- ½ teaspoon pepper

Dairy-Free Tzatziki

- 1 cup raw cashews, soaked 4-6 hours (or overnight)

- ½ cup water
- ¼ cup fresh lemon juice
- ½ cup cucumber, peeled and diced
- 2 cloves garlic, minced
- 2 tablespoons fresh dill, chopped
- 1 teaspoon sea salt

Preparation:

1. Place each chicken breast in a bowl and cut into 1.5-inch slices. Stir in the other ingredients for the chicken souvlaki. Refrigerate for at least 30 minutes after placing the bowl in the refrigerator.

2. Drain and rinse the cashews before blending them in a high-powered blender to make the tzatziki sauce. Blend on high for 2-3 minutes, or until creamy, after adding the water and lemon juice.

3. In a blender, combine the remaining tzatziki ingredients and process a few times, just until blended. Refrigerate in a tightly sealed container (Note: the tzatziki sauce can be stored for 3-4 days in the refrigerator).

4. Turn the grill to medium-high heat.

5. Place the marinated chicken pieces on skewers (about 8-9 pieces per skewer, for a total of 6 skewers) and cook for 3-4 minutes on each side on the grill.

6. Tzatziki sauce was served beside the grilled chicken souvlaki.

Serving Suggestion: Serve the Grilled Chicken Souvlaki with salad.

Variation Tip: Use almond.

Nutritional Information Per Serving:
Calories 632| Fat 43.5g |Sodium 606mg | Carbs 14.1g | Fiber 1.8g | Sugar 2.2g | Protein 48.1g

Cilantro Lime Chicken

Prep Time: 05 minutes.
Cook Time: 25 minutes.
Serves: 6

Ingredients:

- 6 bone-in, skin on chicken thighs
- ⅓ cup cilantro, finely chopped
- Juice of 1 lime (or ¼ cup lime juice)
- 3 tablespoons avocado oil
- 1 tablespoon minced garlic
- ½ teaspoon ground cumin
- ½ teaspoon salt
- ¼ teaspoon pepper
- Cilantro and lime slices to garnish

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit.

2. Combine all spices, minced garlic, chopped cilantro, lime juice, and 1 tablespoon avocado oil in a large mixing basin. In a large mixing bowl, combine all of the ingredients and add the chicken thighs.

3. Rub the mixture into the chicken thighs with your hands.

4. In a large cast-iron or oven-safe pan, heat 2 tablespoons avocado oil over medium-high heat.

5. Place the chicken thighs skin side down in the skillet once the oil is heated. Cook for 5 minutes. Cook for another 4-5 minutes after flipping the chicken.

6. Return the chicken to the oven for a final 15 minutes of cooking time, or until thoroughly done.

7. Remove from the oven, top with more cilantro and limes (or lime juice), and serve!

Serving Suggestion: Serve the Cilantro Lime Chicken with fired cauliflower rice.

Variation Tip: Use lemon.

Nutritional Information Per Serving:
Calories 360| Fat 18g |Sodium 517mg | Carbs 6.1g | Fiber 0.9g | Sugar 3.3g | Protein 42.1g

Scallops with Citrus Ginger Sauce

Prep Time: 05 minutes.
Cook Time: 05 minutes.
Serves: 4

Ingredients:

- 2 tablespoons avocado oil
- 1 ½ pounds sea scallops
- 1 orange, zested and juiced
- 1 lemon, juiced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons butter, or ghee
- sea salt, to taste
- fresh thyme, for garnish

Preparation:

1. Dry your scallops with a paper towel before seasoning them with salt.

2. In a sauté pan over medium high heat, heat the oil. Place your scallops in the pan when the oil is practically smoking and sear for one and a half to two minutes on each side. Transfer the scallops to a serving platter.

3. Reduce the heat to medium and stir in the orange and lemon juice, orange zest, ginger, and butter.

4. In a separate pan, whisk together the sauce until it's simmering, then return the scallops to the pan and spread the sauce over them.

5. Plate the scallops, swirl with additional sauce, and sprinkle with thyme.

Serving Suggestion: Serve the Scallops with Citrus Ginger Sauce with Spinach & Pomegranate Salad.

Variation Tip: Use Lobster.

Nutritional Information Per Serving:
Calories 246| Fat 8.7g |Sodium 334mg | Carbs 12.1g | Fiber 2g | Sugar 4.7g | Protein 29.1g

Lamb Stew

Prep Time: 15 minutes.
Cook Time: 2 hours
Serves: 6

Ingredients:

- 2 ½ pounds lamb shoulder, cubed
- 4 slices bacon, sliced into 1-inch pieces
- 2 onions, cut into wedges
- 2 pounds new potatoes, peeled and quartered

- 6 small to medium carrots, peeled and sliced into 2-inch pieces

- 1 turnip, cubed
- 4 cups chicken, beef or vegetable stock
- 1 teaspoon dried thyme
- salt and pepper, to taste

Preparation:

1. Set aside the lamb after seasoning it with salt and pepper.

2. Heat the bacon in a large Dutch oven (6 to 7 QT) over medium heat. Cook for 3-4 minutes, or until crispy bacon is achieved. Remove the bacon to a paper towel with a slotted spoon.

3. Increase the heat to medium-high and add the lamb pieces, browning all sides in the bacon fat (working in batches). Transfer the lamb to a serving platter.

4. Cook for 2-3 minutes, or until golden, in the Dutch oven with the onion. Return the lamb, along with the broth and dried thyme, to the Dutch oven. Bring the broth to a boil, then reduce to a low heat and continue to cook for one hour.

5. Add the potatoes, carrots, and turnip after an hour. Cook for another 20-30 minutes, or until done.

Serving Suggestion: Serve the Lamb Stew with salad.

Variation Tip: Use pork

Nutritional Information Per Serving:
Calories 829| Fat 29.2g |Sodium 752mg | Carbs 45.3g | Fiber 8.2g | Sugar 7.5g | Protein 91g

Dinner Recipes

Roasted Cauliflower Soup

Prep Time: 10 minutes.
Cook Time: 35 minutes.
Serves: 4

Ingredients:

- 1 large head of cauliflower
- 1 white or yellow onion
- 3-4 garlic cloves, unpeeled
- 2 tablespoons avocado oil, or olive oil
- 1 teaspoon cumin
- ½ teaspoon coriander
- salt and pepper, to taste

- 4 cups vegetable broth, or more for a thinner consistencyroasted cauliflower florets, for garnish

- toasted almond slices, for garnish

- thyme, for garnish

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit (220 degrees C).

2. Cut the cauliflower head in half through the stem, then quarters, using a large knife. By slicing the stem at a diagonal, remove the florets from the quarters. Any large florets should be cut into little pieces.

3. On a baking sheet, spread out the cauliflower florets. Add the cumin, coriander, salt, and pepper after drizzling with avocado or olive oil.

4. Mix everything together on the baking tray with your hands.

5. Leave the outer skin on the onion when slicing it in half. Place the onion halves cut side down on the baking sheet after rubbing a little oil on the cut side.

6. Cut one end off the unpeeled garlic cloves using a knife. This simply makes squishing them out once they've baked easier. Place them on a sheet of aluminium foil, drizzle them with a little oil, and wrap them up.

7. Preheat the oven to 350°F and roast the cauliflower florets for 30-35 minutes, or until the edges begin to turn brown.

8. Save a few of the most beautiful florets for decoration. Then, using a high-powered blender, puree the remaining cauliflower. Remove the onion's outer skin as well as the garlic cloves and place them to the blender.

9. Fill the blender halfway with vegetable broth. For one minute, blend on high. Simply add more broth or water if you prefer a thinner consistency.

Serving Suggestion: Serve the Roasted Cauliflower Soup with tortillas.

Variation Tip: Use broccoli.

Nutritional Information Per Serving:
Calories 126| Fat 8g |Sodium 985mg | Carbs 14g | Fiber 3g | Sugar 6g | Protein 3g

Carrot Ginger Soup

Prep Time: 30 minutes.
Cook Time: 30minutes.
Serves: 4

Ingredients:

- 2 tablespoons avocado oil, or olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced

- 3 tablespoons ginger, minced or finely diced

- 2 pounds carrots, peeled and chopped
- 4 cups vegetable broth
- 1 bay leaf
- 1 teaspoon cinnamon
- 1 teaspoon salt

Toppings

- ¼ cup avocado oil
- 1 shallot
- 4 tablespoons coconut cream
- 4 tablespoons cilantro, chopped
- 4 teaspoons pine nuts

Preparation:

1. In a big pot, heat the oil over medium-high heat. Cook for 1-2 minutes, or until the onions are transparent.

2. Stir in the ginger and garlic for another minute in the pot.

3. In a large pot, put the diced carrots and whisk to incorporate. Cook, stirring frequently, for 10 minutes.

4. In a large pot, combine the broth, bay leaf, cinnamon, and salt. Bring to a boil, then reduce to a low heat to maintain a moderate simmer. Cook for 20-30 minutes, or until carrots pricked with a fork are tender.

5. Remove the bay leaf and turn off the heat.

6. Using an immersion blender or a high-powered blender, mix the soup until smooth. Blend the soup until it is smooth and blended.

7. Finely slice the onion and separate each layer of the slice to get crispy shallots.

8. Heat the avocado oil in a pan over medium-high heat and add the shallots once it is heated.

9. Cook the shallots for 1-2 minutes, stirring regularly to avoid browning unevenly on one side. Remove the shallots with a slotted spoon to a paper towel until they are golden in colour.

10. Swirl one spoonful of coconut cream on top of each dish of soup, then top with crispy shallots, pine nuts, and cilantro.

Serving Suggestion: Serve the Carrot Ginger Soup with salad.

Variation Tip: Use parsnip.

Nutritional Information Per Serving:
Calories 375| Fat 28g |Sodium 1556mg | Carbs 0g | Fiber 6.6g | Sugar 13.1g | Protein 7.2g

Creamy Celery Soup

Prep Time: 10 minutes.
Cook Time: 35 minutes.
Serves: 2

Ingredients:

- 2 tablespoons olive oil

- ½ medium onion, diced

- 1 leek, cleaned, with white and light green parts diced

- 8 stalks celery, diced
- 3 garlic cloves, minced
- 4 cups chicken or vegetable stock
- 1 teaspoon salt
- ⅓ cup full-fat coconut milk

- Celery leaves, black pepper and paprika, for garnish

Preparation:

1. In a small mixing dish, combine the fajitas seasoning components and toss to combine.

2. Sprinkle the fajita spice generously on both sides of the chicken and massage it in with your fingertips.

3. In a large skillet, heat the oil over medium heat. Sear the chicken breasts on all sides for around 7-8 minutes.

4. Cut the bell peppers and onion into thin slices while the chicken is cooking.

5. Remove the chicken to a platter and set it aside to rest for a few minutes once it has done cooking. Over medium heat, add the bell peppers and onion to the same skillet and cook for 4-5 minutes, turning often.

6. Slice the chicken breasts into strips when the bell peppers are almost done sautéing.

7. Add the chicken back into the skillet, add a squeeze of fresh lime juice and stir everything together.

Serving Suggestion: Serve the Creamy Celery Soup with tortillas.

Variation Tip: Use soy milk.

Nutritional Information Per Serving:
Calories 218| Fat 17.5g |Sodium 2764mg | Carbs 14g | Fiber 2.8g | Sugar 5.1g | Protein 3.3g

Mexican Chicken Zucchini Noodles

Prep Time: 15 minutes.
Cook Time: 15 minutes.
Serves: 4

Ingredients:

- 3 cups pico de gallo (recipe below)
- 1 tablespoon olive oil
- 2 boneless, skinless chicken breasts, diced
- 2 teaspoons cumin
- 2 medium zucchinis
- salt and pepper, to taste
- queso fresco, to garnish (optional)
- cilantro, to garnish (optional)

Pico De Gallo

- 4 Roma tomatoes, deseeded and diced
- ⅔ cup white onion, finely diced
- 1 bunch cilantro, finely chopped

- 1 serrano pepper or jalapeño, finely chopped

- 1 lime, juiced

- ½ teaspoon salt

Note: Once you have prepared all the ingredients, add them to a bowl and thoroughly mix together.

Preparation:

1. In a sauté pan over medium high heat, heat the olive oil. Stir in the diced chicken and cumin for 8-10 minutes, or until the chicken is thoroughly cooked.

2. Spiralize the zucchini while the chicken is cooking. To avoid overly lengthy zucchini noodles, trim them using kitchen scissors.

3. To make the pico de gallo, add all the ingredients of pico de gallo recipe to a bowl and thoroughly mix together.

4. Add the pico de gallo salsa to the pan once the chicken is fully cooked. Turn off the heat after one minute of gentle stirring to warm it through.

5. Toss the zucchini noodles with the chicken and pico de gallo in a large mixing bowl.

6. Serve the Mexican chicken zucchini noodles with cilantro and queso fresco on the side and enjoy!

Serving Suggestion: Serve the Mexican Chicken Zucchini Noodles with soup.

Variation Tip: Use turkey.

Nutritional Information Per Serving:
Calories 120| Fat 5g |Sodium 124mg | Carbs 4g | Fiber 1g | Sugar 3g | Protein 13g

Garlic Grilled Shrimp

Prep Time:05 minutes.
Cook Time: 05 minutes.
Serves: 5

Ingredients:

- 1 pound large shrimp
- ¼ cup olive oil
- ¼ cup fresh cilantro, finely chopped
- ¼ cup fresh parsley, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper

- pinch cayenne pepper, adjust to spice preference

Preparation:

1. In a small mixing bowl, whisk together the olive oil, lemon juice, herbs, garlic, and spices.

2. Put the shrimp in a mixing basin and pour ¾ of the marinade over them. Gently toss the shrimp in the mixture until they are evenly coated.

3. Cover the bowl and set aside for 30 minutes to an hour to marinate the shrimp.

4. Thread the shrimp onto the skewers, being sure to scrape all of the delicious garlic and herbs from the bowl onto the shrimp.

5. Preheat a grill or grill pan to medium high.

6. Place the shrimp skewers on the grill once it is hot and cook for 2-3 minutes on each side, or until they turn pink and opaque.

7. Before serving, transfer the shrimp to a platter and drizzle with the remaining marinade.

Serving Suggestion: Serve the Garlic Grilled Shrimp with salad.

Variation Tip: Use garlic power.

Nutritional Information Per Serving:
Calories 165| Fat 10.1g |Sodium 349mg | Carbs 2.9g | Fiber 0.2g | Sugar 0.1g | Protein 17.3g

Zucchini Noodle Spaghetti Bolognese

Prep Time: 15 minutes.
Cook Time: 45 minutes.
Serves: 6

Ingredients:

- 1 lb ground beef

- 4 large zucchini

- 10 beefsteak tomatoes, (or 12-13 roma tomatoes)

- ½ onion, diced
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- ½ tablespoon dried oregano
- 2 tablespoons tomato paste
- 1 ½ tablespoons fresh basil, finely chopped
- ¼ teaspoon sea salt
- pepper, to taste

- parmigiano reggiano, grated for topping (optional)

- basil leaves, for garnish

Preparation:

1. Half the tomatoes, remove the core, and quarter them. Pulse a few times in a food processor until finely diced and practically pureed.

2. In a medium-sized pot, heat the olive oil and sauté the onions for 2-3 minutes, or until slightly transparent. Cook for another minute after adding the garlics.

3. Stir in the tomatoes and oregano, then cover and cook for 20-30 minutes, until the sauce has thickened and most of the liquid has gone.

4. Spiralize the zucchini using a spiralizer or a julienne peeler and leave aside while the sauce cooks.

5. In a sauté pan, brown the ground beef over medium-high heat. As the ground beef cooks, break it up into little bits using a wooden spoon or spatula. When the steak is browned and cooked through, it's done.

6. Stir in the tomato paste, fresh basil, and salt and pepper after the sauce has reduced. Cook for another 2-3 minutes, then add to the cooked ground beef and mix well.

7. Toss a dish of zucchini noodles with Bolognese sauce and grated parmigiano reggiano on a platter. Additional basil can be added as a garnish.

Serving Suggestion: Serve the Zucchini Noodle Spaghetti Bolognese with tortillas.

Variation Tip: Use ground pork.

Nutritional Information Per Serving:
Calories 210| Fat 7.8g |Sodium 160mg | Carbs 9.9g | Fiber 3g | Sugar 4.8g | Protein 26.1g

Stuffed Sweet Potatoes with BBQ Chicken

Prep Time: 10 minutes.
Cook Time: 60 minutes.
Serves: 4

Ingredients:

- 4 sweet potatoes
- 3 medium chicken breasts
- 2 tablespoons avocado oil, or olive oil
- ¾ cup chicken broth
- 8 ounces or more BBQ sauce
- ½ cup sliced red onion
- ⅓ cup chopped cilantro
- salt and pepper, to taste

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

2. Wash your sweet potatoes and line a baking sheet with parchment paper. Place the sweet potatoes on the baking sheet and poke them 5-6 times with a fork or sharp knife. Bake for 60 minutes. You may need to change the cooking time if you have large or little sweet potatoes.

3. While the sweet potatoes are baking, heat the oil in a medium-sized sauté pan. Cook for 5 minutes after adding the chicken breasts and seasoning them with salt and pepper. Cook for an additional 7-10 minutes, or until the chicken is cooked through, by flipping the chicken over, adding the chicken broth, and covering the pan (to 165 degrees Fahrenheit). Shred the chicken with two forks after removing it from the pan.

Serving Suggestion: Serve the Stuffed Sweet Potatoes with BBQ Chicken with soup.

Variation Tip: Use turkey breast.

Nutritional Information Per Serving:
Calories 477| Fat 14.5g |Sodium 1408mg | Carbs 65.9g | Fiber 6.8g | Sugar 11.5g | Protein 23.1g

Apple Sausage Stuffed Butternut Squash

Prep Time: 15 minutes.
Cook Time: 45 minutes.
Serves: 2

Ingredients:

- ½ pound butternut squash
- 1 tablespoon avocado oil, or olive oil
- salt and pepper, to taste
- ½ pound Italian sausage
- ½ onion, diced
- 3 garlic cloves, minced
- 2 cups (lightly packed) baby spinach
- 1 apple, diced
- 1 tablespoon fresh sage, finely chopped
- ½ tablespoon fresh rosemary, finely chopped
- ⅓ cup dried cranberries, unsweetened
- ¼ cup pecans, chopped

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

2. Using a very sharp knife, cut the butternut squash in half. To make it simpler to slice in half lengthwise, chop the ends off and microwave for 2 minutes.

3. Using a spoon, scrape the seeds from the butternut squash.

4. Season the butternut squash with salt and pepper after lightly oiling it.

5. Bake the butternut squash for 40-45 minutes, cut side down, on a baking sheet.

6. Add the sausage to a sauté pan on medium heat while the butternut squash is cooking. Break up the sausage with a spatula and sauté until it's slightly browned.

7. Stir in the onions, garlic, and baby spinach for 2-3 minutes, or until the spinach has wilted.

8. Remove the pan from the heat and add the cranberries and pecans.

9. Remove the butternut squash halves from the oven when they are fully cooked, flip them over, and scoop out some of the flesh (leaving plenty to enjoy!) to make way for the filling. Save the excised flesh and make butternut squash mashed potatoes to eat later!

10. The apple sausage filling should be stuffed into the butternut squash.

11. Preheat the oven to broil and bake the packed butternut squash for 5 minutes, or until golden brown on top. Serve right away.

Serving Suggestion: Serve the Apple Sausage Stuffed Butternut Squash with fried quinoa.

Variation Tip: Use walnuts.

Nutritional Information Per Serving:
Calories 606| Fat 41.5g |Sodium 881mg | Carbs 36.9g | Fiber 7.8g | Sugar 16.1g | Protein 25.1g

Chicken Broccoli Casserole

Prep Time: 20 minutes.
Cook Time: 25 minutes.
Serves: 6

Ingredients:

- 4 cups cooked and Shredded Chicken
- 2 tablespoons olive oil
- 2 heads broccoli, florets removed
- 10 Cremini mushrooms, sliced
- ½ small onion, diced
- 1 cup chicken broth
- Vegan Alfredo sauce
- salt and pepper, to taste
- rosemary, for garnish

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

2. In a large sauté pan, heat the olive oil over medium heat. Stir in the diced onion and sliced mushrooms for 3 minutes. Stir in the broccoli florets for another 3 minutes, or until they're crisp-tender and bright green (make sure they're in bite-sized pieces and not too huge).

3. Cover the bottom of a 9x13-inch casserole dish with shredded chicken. On top, arrange the mushrooms, onions, and broccoli in a flat layer.

4. Pour the vegan Alfredo sauce over the broccoli in the casserole dish after stirring in the chicken broth. If necessary, use a spatula to ensure that everything is evenly coated.

5. Cook for 20-25 minutes in the casserole. The sauce should be boiling, reduced, and thickened somewhat. If preferred, garnish with fresh rosemary and serve right away.

Serving Suggestion: Serve the Chicken Broccoli Casserole with soup.

Variation Tip: Use cauliflower.

Nutritional Information Per Serving:
Calories 298| Fat 13.5g |Sodium 629mg | Carbs 9.8g | Fiber 1.4g | Sugar 2.1g | Protein 31.1g

Rosemary Grilled Lamb Chops

Prep Time: 20 minutes.
Cook Time: 15 minutes.
Serves: 8

Ingredients:

Sauce

- ½ cup packed mint leaves
- 3 sprigs flat leaf parsley, (leaves only)
- 1 Granny Smith apple, cored and sliced
- ⅓ cup olive oil
- 1 tablespoon lemon juice

Lamb Chops

- 1 rack of lamb
- ¼ cup olive oil
- 3 cloves garlic, minced
- 2 teaspoons fresh rosemary, finely chopped
- salt and pepper, to taste

Preparation:

1. In a food processor, add all of the sauce ingredients and pulse until well incorporated. Place the sauce in a glass jar and refrigerate until ready to use.

2. Individually cut the rack of lamb into chops. Stir together the olive oil, garlic, and rosemary in a glass baking dish. Place the chops in the baking dish, cover both sides with the sauce, and let aside for 30 minutes to marinate.

3. Preheat the grill to medium-high. Cook the lamb chops for about 3 minutes on each side on the grill. Allow a few minutes for the chops to rest before serving with the mint apple sauce.

Serving Suggestion: Serve the Rosemary Grilled Lamb Chops with salad.

Variation Tip: Use pork.

Nutritional Information Per Serving:
Calories 386| Fat 37g |Sodium 36mg | Carbs 4g | Fiber 1.8g | Sugar 2g | Protein 9g

Smoked Salmon Frittata

Prep Time: 20 minutes.
Cook Time: 20 minutes.
Serves: 6

Ingredients:

- 1 leek, cleaned with white and light green parts diced

- 1 shallot, diced
- 3 scallions, thinly sliced
- 3 tablespoons olive oil, divided
- 10 large eggs
- 1 cup yogurt, or dairy-free yogurt
- 1 bunch fresh parsley, roughly chopped
- 1 bunch fresh dill, roughly chopped

- 8 ounces smoked salmon, torn into small pieces

- 4 ounces goat cheese

- salt and pepper, to taste

Preparation:

1. In a 10-inch cast iron skillet, heat one tablespoon of olive oil over medium heat. Cook for 1-2 minutes, or until the leek, shallot, and scallions are slightly transparent. Place the vegetables on a platter and set them aside.

2. Whisk together the eggs and yoghurt in a large mixing dish. Season with salt and pepper and stir in the herbs, smoked salmon, goat cheese, sautéed leek, shallot, and scallions.

3. Clean your skillet once it has cooled (or use a paper towel to quickly wipe it clean). Add two tablespoons of olive oil to the skillet and coat the bottom completely over low heat.

4. Fill the skillet halfway with the frittata egg mixture and cook for 8-10 minutes, or until the sides are just starting to brown.

5. Place the frittata in the middle of the oven and turn on the top broiler. Cook for another 8-10 minutes, checking every few minutes to make sure the top isn't getting too brown. Turn off the broiler and continue cooking the frittata in the oven if the top cooks faster than the inside.

Serving Suggestion: Serve the Smoked Salmon Frittata with soup.

Variation Tip: Use tuna.

Nutritional Information Per Serving:
Calories 344| Fat 23.5g |Sodium 964mg | Carbs 7.9g | Fiber 0.8g | Sugar 4.2g | Protein 24.1g

Garlic Rosemary Baked Pork Chops

Prep Time: 10 minutes.
Cook Time: 30 minutes.
Serves: 4

Ingredients:

- 4 pork loin chops
- kosher salt
- Freshly ground black pepper
- 1 tablespoon freshly minced rosemary
- 2 cloves garlic, minced
- ½ cup (1 stick) butter, melted
- 1 tablespoon extra-virgin olive oil

Preparation:

1. Preheat the oven to 375 degrees Fahrenheit. Season pork chops with salt and pepper to taste.

2. Combine butter, rosemary, and garlic in a small bowl. Remove from the equation.

3. Heat olive oil in an oven-safe skillet over medium-high heat before adding pork chops. 4 minutes to sear till golden, then flip and cook for another 4 minutes. Garlic butter the pork chops thoroughly.

4. Place skillet in oven and cook for 10-12 minutes, or until cooked through (145° F for medium).

5. Serve with a dollop of garlic butter on top.

Serving Suggestion: Serve the Garlic Rosemary Baked Pork Chops with salad.

Variation Tip: Use lamb chop.

Nutritional Information Per Serving:
Calories 495| Fat 46.5g |Sodium 259mg | Carbs 1.1g | Fiber 0.4g | Sugar 0g | Protein 18.1g

Curried Egg Salad

Prep Time: 10 minutes.
Cook Time: 15 minutes.
Serves: 4

Ingredients:

- 6 eggs, room temperature

- ⅓ cup mayonnaise, or more for extra creaminess

- ½ cup grated carrot, from one small carrot
- 1 green onion, sliced
- 1 teaspoon curry powder
- salt and pepper, to taste
- 2 tablespoons chopped parsley, for garnish

Preparation:

1. A kettle of water should be brought to a boil. Then reduce the heat to a low setting to avoid any bubbles. Place the eggs in the saucepan slowly and gently using a skimmer. Return the heat to high and continue to cook the eggs for another 12-14 minutes.

2. To stop the cooking process and cool the eggs, place them in an ice water bath for a few minutes.

3. When your eggs are cold enough to handle, peel them and discard the shells.

4. Cut the hard cooked eggs to the size you want (I prefer chunky).

5. In a mixing bowl, combine the eggs, mayonnaise, chopped carrots, green onion, curry powder, salt, and pepper. Serve with a parsley garnish.

6. Enjoy it on its own or as a wrap or sandwich!

Serving Suggestion: Serve the Curried Egg Salad with tortillas.

Variation Tip: Use Greek yogurt.

Nutritional Information Per Serving:
Calories 112| Fat 8.8g |Sodium 159mg | Carbs 2.8g | Fiber 0.5g | Sugar 1.5g | Protein 5.9g

Shrimp Ceviche

Prep Time: 25 minutes.
Cook Time: 05 minutes.
Serves: 4

Ingredients:

- 1 pound raw shrimp, no shells
- ⅓ cup lime juice
- ¼ cup lemon juice
- ¼ cup orange juice
- 1 grapefruit, peeled and diced
- 2 oranges, peeled and diced
- 1 cucumber, sliced and diced
- ½ small red onion, diced

- 1 jalapeno pepper, seeds and pith removed, fined diced

- ¼ cup cilantro leaves, chopped
- salt, to taste
- avocado for garnish

Preparation:

1. A kettle of water should be brought to a boil. Fill a big dish halfway with ice and water and set it aside while you wait.

2. Cook for one minute in boiling water with the shrimp. Remove the shrimp to the ice water bath using a skimmer. Drain the water through a colander once the shrimp have completely cooled.

3. In a large mixing bowl, combine the lime juice, lemon juice, and orange juice, then add the shrimp. Give them a good swirl and put them in the fridge to marinate for 20 minutes.

4. Toss the remaining ingredients into the shrimp bowl and swirl to combine. Before serving, garnish with avocado.

Serving Suggestion: Serve the Shrimp Ceviche with tortilla chips.

Variation Tip: Use Vrimp.

Nutritional Information Per Serving:
Calories 218| Fat 2.3g |Sodium 321mg | Carbs 21.2g | Fiber 3.4g | Sugar 14.1g | Protein 27.8g

Cauliflower Tabbouleh

Prep Time: 20 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

- ½ medium head of cauliflower, riced (about 4 cups)

- 8 ounces cherry tomatoes, quartered
- ½ cucumber, finely diced
- 4 scallions, green onions, finely sliced

- 2 cups fresh parsley, roughly chopped (about 2 large bunches)

- ⅓ cup fresh mint leaves, roughly chopped
- 2 lemons, zested and juiced
- ¼ cup olive oil
- salt, to taste

Preparation:

1. Place the cauliflower rice in a large bowl. Add all vegetables and fresh herbs, and mix well.

2. Whisk together lemon juice, zest,, oil, salt and pepper. Pour dressing over vegetable mixture and stir to coat.

3. Add more salt and lemon pepper to taste. Serve immediately or refrigerate to let flavours meld.

Serving Suggestion: Serve the Cauliflower Tabbouleh with tortillas.

Variation Tip: Use broccoli.

Nutritional Information Per Serving:
Calories 176| Fat 13.5g |Sodium 94mg | Carbs 15.2g | Fiber 6.1g | Sugar 5.9g | Protein 4.5g

Buffalo Chicken Meatballs

Prep Time: 10 minutes.
Cook Time: 35 minutes.
Serves: 4

Ingredients:

Chicken Meatballs

- 2 pounds ground chicken
- 2 cups shredded zucchini
- 2 cloves garlic minced
- ¼ cup hot sauce
- 1 teaspoon salt

- avocado oil or refined coconut oil for frying

Buffalo Sauce

- 1 cup hot sauce like Frank’s Red Hot
- ¼ cup ghee or butter see Note
- 1 teaspoon garlic powder

- ½ cup coconut cream or half and half see Note

- ¼ teaspoon salt

Preparation:

1. With your hands, combine all of the meatball ingredients in a large mixing basin. Do not overmix the ingredients.

2. To portion out individual, uniform balls, use a dish or spoons. Between your palms, roll each ball until it is smooth. Place on a big dish or baking sheet and set aside. Repeat until all of the meatball mixture has been used.

3. Add enough oil to a large skillet over medium heat to cover the bottom in a thin layer. Place meatballs in a single layer, being careful not to overcrowd. Cook until the bottoms of the meatballs are browned, then push them about with a spatula until all sides are browned and the meatballs are cooked through.

4. Return the skillet to the heat after removing the meatballs with a slotted spoon. Cook the leftover meat in the same manner as before.

5. When all of the meatballs are done, wipe the skillet clean with a paper towel and place it back on the stovetop over medium heat. Whisk together all of the sauce ingredients until smooth. Cook until the sauce is bubbling, then turn the heat down to low and add the meatballs. Allow to cook for 3-5 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce.

6. Serve with celery sticks and blue cheese and a drizzle of ranch dressing.

Serving Suggestion: Serve the Buffalo Chicken Meatballs with cauliflower rice.

Variation Tip: Use ground turkey.

Nutritional Information Per Serving:
Calories 545| Fat 40g |Sodium 2864mg | Carbs 6g | Fiber 2g | Sugar 3g | Protein 42g

Balsamic Bacon Brussels Sprouts

Prep Time: 10 minutes.
Cook Time: 30 minutes.
Serves: 6

Ingredients:

- 1 ½ pounds Brussels sprouts
- 2 tablespoons olive oil or avocado oil
- salt and pepper, to taste
- 8 ounces bacon
- ½ onion, diced
- ⅓ cup balsamic vinegar

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit/220 degrees Celsius.

2. After cutting off the end of the Brussels sprouts, quarter them. Some leaves may fall loose, which is fine.

3. In a sheet pan, place the Brussels sprouts and any stray leaves. Combine the oil, salt, and pepper in a mixing bowl.

4. Roast the Brussels sprouts for 25-30 minutes, stirring halfway through to ensure even cooking.

5. Slice the bacon into ½-inch-thick slices while the Brussels sprouts are cooking. Cook the bacon in a skillet over medium heat, stirring often, until it becomes crispy. Remove the bacon to a paper towel with a slotted spoon.

6. While the bacon is cooking, pour the balsamic vinegar into a small pot. Simmer for 10-12 minutes over medium heat, or until the liquid has been reduced by a third to half. When it's finished, there should be around 3 tablespoons left in the saucepan. Then turn the heat off.

7. Most of the bacon fat should be drained (you can render and preserve the bacon grease for later use!), but one tablespoon should be left in the pan.

8. Cook the diced onion in the pan for 2-3 minutes on medium heat, or until it becomes translucent. Return the crispy bacon to the pan, toss it in, and remove it from the heat.

9. Remove the Brussels sprouts from the oven when they are done. Drizzle the bourbon over the onions and bacon.

Serving Suggestion: Serve the Chicken Fajitas with mashed potatoes.

Variation Tip: Use fresh broccoli tips.

Nutritional Information Per Serving:
Calories 300| Fat 20.9g |Sodium 903mg | Carbs 11.9g | Fiber 4.5g | Sugar 2.9g | Protein 18g

Creamy Clam Chowder

Prep Time: 10 minutes.
Cook Time: 30 minutes.
Serves: 4

Ingredients:

- 1 cup raw cashews
- 2½-3 cups chicken broth, divided
- 6 slices bacon, sliced
- 1 medium white onion, chopped

- 2 stalks celery chopped, with leaves discarded

- 2-3 cloves garlic, minced
- 3 tablespoons arrowroot powder
- 1 pound red potatoes
- 1 cup clam juice
- 1 bay leaf
- 3 6.5-ounce cans chopped clams, undrained
- 1 teaspoon salt
- 1 teaspoon pepper
- fresh chives thinly sliced, for garnish

Preparation:

1. In a medium heatproof bowl, place cashews. Bring 1 cup chicken broth to a boil in a saucepan, then pour over cashews. Remove from the equation.

2. Cook bacon in a medium pot until crisp, then transfer to a paper towel-lined dish with a slotted spoon. Return the pot to the burner over medium heat with all but 2 tablespoons of bacon fat.

3. Cook, stirring occasionally, until the onion and celery are cooked, about 5 minutes. Sauté garlic for 30-60 seconds, or until fragrant. Stir in the arrowroot starch until everything is fully mixed.

4. 1 ½ cups chicken broth, whisked together until smooth. Bring the potatoes, clam juice, and bay leaf to a boil in a saucepan. Reduce the heat to low and cook for 15 minutes, or until the potatoes are cooked through and soft.

5. In the meantime, make the cashew cream by combining the chicken broth and cashews in a high-powered blender and blending until totally smooth. Stir together the cashew cream, clams, and plenty of salt and pepper in a saucepan. If preferred, thin with an additional ½ cup chicken broth. Return to a low simmer for a few minutes, or until the flavours have merged.

6. Serve in serving bowls with bacon and chives on top.

Serving Suggestion: Serve the Creamy Clam Chowder with roasted vegetables.

Variation Tip: Use sweet potatoes.

Nutritional Information Per Serving:
Calories 578| Fat 21.5g |Sodium 1764mg | Carbs 49.8g | Fiber 3.8g | Sugar 6.4g | Protein 29g

Chicken Cobb Salad

Prep Time: 15 minutes.
Cook Time: 08 minutes.
Serves: 4

Ingredients:

- 1-2 tablespoons vinegar of choice for boiling eggs

- 6 large eggs

- 8 slices bacon cooked until crisp then drained on paper towels

- salt and freshly ground pepper to taste

- 8 cups lettuce frisée, green leaf, red leaf, romaine or desired mix

- 2 cups cooked chicken, diced

- 2 cups grape tomatoes, halved

- 1 ripe avocado peeled and sliced into ¼” slices

- ranch dressing about ⅓ cup, see Notes

- green onions thinly sliced, for garnish

Preparation:

1. To make the eggs: In a big pot, bring 8 cups water to a boil and add 1-2 tablespoons vinegar of choice. For medium-set yolks, gently lower eggs into the water and cook for 8 minutes.

2. After 8 minutes, drain the boiling water and place the eggs in an ice water bath. Allow to sit for 5-10 minutes, or until completely chilled. Return the eggs to an empty pan or bowl after draining.

3. Jiggle and bounce the eggs around in the pan until the shells are completely shattered and resemble mesh. Peel under running water and cut lengthwise in half.

4. Cut bacon strips into 12-1" pieces for the salad.

5. Using a large plate or tray, arrange your lettuce of choice. Season with salt and pepper, then sprinkle with half of the ranch dressing.

6. Arrange the remaining toppings in a pleasing pattern on top. Garnish with green onions and the rest of the ranch dressing.

Serving Suggestion: Serve the Chicken Cobb Salad with almond bread.

Variation Tip: Use ham.

Nutritional Information Per Serving:
Calories 551| Fat 38g |Sodium 835mg | Carbs 13g | Fiber 6g | Sugar 6g | Protein 40g

One Pan Roasted Chicken with Sausage and Potatoes

Prep Time: 10 minutes.
Cook Time: 60 minutes.
Serves: 6

Ingredients:

- 8-10 pieces boneless chicken

- 1 pound whole small red potatoes

- 1 pound Andouille sausage links, cut into 3" pieces or substitute any link sausage. Cooked or uncooked.

- 1 large onion cut large chunks

- salt and pepper

Marinade

- 1 lemon, juiced
- ¼ cup olive oil
- 4 cloves garlic, chopped

- 1 tablespoon smoked paprika regular paprika will work

- Pinch red pepper chili flakes
- ½ teaspoon salt
- ¼ teaspoon pepper

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit.

2. In a 9 x 13-inch baking pan, layer the chicken, sausage, potatoes, and onion. Season to taste with salt and pepper.

3. In a small bowl or jar, combine the marinade ingredients.

4. Pour the marinade over the chicken and toss lightly to coat.

5. Bake for one hour, or until the chicken is cooked through and the potatoes are soft.

6. If wanted, serve with bread and a simple green salad.

Serving Suggestion: Serve the One Pan Roasted Chicken with Sausage and Potatoes with cauliflower rice.

Variation Tip: Use sweet potatoes.

Nutritional Information Per Serving:
Calories 478| Fat 43g |Sodium 645mg | Carbs 14g | Fiber 3g | Sugar 3g | Protein 46g

Dessert Recipes

Roasted Strawberries and Coconut Cream

Prep Time: 10 minutes.
Cook Time: 20 minutes.
Serves: 4

Ingredients:

- 1 can full fat coconut milk, refrigerated upside-down for several hours or overnight

- 2 pints strawberries, hulled and halved or quartered, divided

- 1 tablespoon coconut oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon honey, or to taste

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit. Set aside a small rimmed baking sheet lined with parchment paper. To make coconut cream, place a bowl in the freezer.

2. 1 cup berries, tossed with coconut oil and vinegar (don't worry if the oil is clumpy), on a baking sheet roast for 15 to 20 minutes, or until juices start to come out and the edges brown. Allow to cool before serving.

3. Set aside the roasted berries and any liquids, together with the remaining fresh berries and any sugar or honey if used.

4. To produce coconut cream, take the can out of the fridge and place it upside-down, being careful not to shake it. Open the bottom with a can opener, pour out the transparent liquid, and set aside.

5. Fill a chilled bowl halfway with creamy white coconut cream. Whip on medium speed until the mixture is creamy and smooth. To smooth things out, add a drizzle or two of the reserved coconut liquid.

6. Layer fruit and coconut cream in small bowls and serve right now.

Serving Suggestion: Serve the Roasted Strawberries and Coconut Cream with ice cream.

Variation Tip: Use maple syrup.

Nutritional Information Per Serving:
Calories 131| Fat 6.7g |Sodium 5mg | Carbs 18.3g | Fiber 3.6g | Sugar 13.1g | Protein 1.3g

Coconut Almond Butter Dessert Bites

Prep Time: 20 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

- ¼ cup coconut butter

- 2 tablespoons almond butter (creamy is best)

- ¼ teaspoon almond extract

- pinch of salt (optional, I didn't add this because my almond butter was salted)

Optional Chocolate Dip

- 1 teaspoon unsweetened cocoa powder

- ½ tablespoon coconut oil

Preparation:

1. In a small mixing dish, combine the coconut and almond butter. Microwave until completely melted.

2. Stir with a spoon until the mixture is completely smooth.

3. Stir in the almond extract and, if using, the salt.

4. Freeze for about 10 minutes, or until the mixture is nearly solid.

5. Remove the balls from the freezer and roll them into balls (this is slightly messy)

6. Return the container to the freezer for another 5 minutes.

7. If dipping in chocolate, heat the coconut oil in a small bowl and whisk in the cocoa powder until well combined. Dip each ball in the chocolate mixture and leave aside to set. If desired, re-dip for a thicker layer and let dry.

8. Keep refrigerated until ready to use.

Serving Suggestion: Serve the Coconut Almond Butter Dessert Bites with smoothie.

Variation Tip: Use peanut butter.

Nutritional Information Per Serving:
Calories 137| Fat 13g |Sodium 32mg | Carbs 4g | Fiber 3g | Sugar 1g | Protein 2g

Brownies

Prep Time: 15 minutes.
Cook Time: 40 minutes.
Serves: 9

Ingredients:

- Cooking spray
- ¾ cup unsweetened cocoa powder
- ½ cup almond flour
- 1 teaspoon baking soda
- ½ teaspoon kosher salt
- ½ cup almond butter
- ½ cup coconut sugar
- ⅓ cup honey
- ¼ cup extra-virgin olive oil
- 2 large eggs
- 1 teaspoon pure vanilla extract
- Sea salt, for sprinkling

Preparation:

1. Preheat the oven to 350°F and grease an 8"x8" baking sheet with parchment paper and cooking spray. Whisk together cocoa powder, almond flour, baking soda, and salt in a large mixing basin.

2. Whisk together almond butter, coconut sugar, honey, oil, eggs, and vanilla in a medium mixing bowl until smooth. Stir in the dry ingredients until barely mixed.

3. Pour into prepared pan and bake for 22 minutes, or until a toothpick inserted in the centre comes out clean.

4. Season with salt and let aside to cool somewhat before serving.

Serving Suggestion: Serve the Brownies with caramel dessert sauce.

Variation Tip: Use coconut flour.

Nutritional Information Per Serving:
Calories 181| Fat 10.2g |Sodium 305mg | Carbs 23.9g | Fiber 2.8g | Sugar 19.4g | Protein 3.9g

Almond Butter Cookies

Prep Time: 05 minutes.
Cook Time: 20 minutes.
Serves: 24

Ingredients:

- 2 ripe bananas mashed
- ½ cup almond flour
- ½ cup almond butter
- ¼ cup cocoa powder
- ½ cup raisins

Preparation:

1. Preheat the oven to 350 degrees Fahrenheit.

2. Set aside two baking sheets lined with parchment paper.

3. Combine the bananas, almond flour, almond butter, and cocoa in a large mixing basin (or the bowl of a stand mixer). Mix until everything is well blended. Add the raisins and mix well.

4. 1-tablespoon portions of batter should be dropped onto the prepared baking sheets. Bake for 10-12 minutes in a preheated oven. Allow to cool before serving.

Serving Suggestion: Serve the Almond Butter Cookies with milk.

Variation Tip: Use coconut flour.

Nutritional Information Per Serving:
Calories 35| Fat 1.5g |Sodium 1mg | Carbs 5.7g | Fiber 0.9g | Sugar 3.1g | Protein 0.9g

Coconut Chia Pudding

Prep Time: 10 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

- ¼ cup shredded unsweetened coconut
- ¼ cup chia seeds
- ¾ cup full fat coconut milk
- ½ cup coconut water
- 1 teaspoon pure vanilla extract
- ¼ teaspoon Himalayan salt
- ½ cup fresh raspberries

Preparation:

1. Mix coconut, chia seeds, coconut milk, coconut water, vanilla, and salt in a small bowl or half pint Mason type glass container until fully incorporated.

2. Refrigerate for at least 2 hours after placing in the refrigerator.

3. Serve with fresh raspberries or any other fruit you like.

Serving Suggestion: Serve the Coconut Chia Pudding with cookies.

Variation Tip: Use almond milk.

Nutritional Information Per Serving:
Calories 199| Fat 33.3g |Sodium 105mg | Carbs 24g | Fiber 14.3g | Sugar 4.9g | Protein 8.8g

Key Lime Pie Bites

Prep Time: 10 minutes.
Cook Time: 00 minutes.
Serves: 8

Ingredients:

- ½ cup pecans
- 1 tablespoon hemp seeds
- 5 dates
- 1 tablespoon lime juice
- 1 tablespoon lime zest

- 1 ½ tablespoons Vital Proteins Vanilla Coconut Water Collagen peptides

- 1 tablespoon shredded unsweetened coconut

- extra coconut + lime zest off to the side optional, for rolling bites in

Preparation:

1. Pulse pecans in a food processor until they have a smooth, flour-like consistency. Pulse in the remaining ingredients until well blended.

2. Make 1-inch bites out of the dough. Optional: Coconut flakes and lime zest are sprinkled over the bites.

3. Keep refrigerated for up to a week in an airtight container.

Serving Suggestion: Serve the Key Lime Pie Bites with maple syrup.

Variation Tip: Use walnuts.

Nutritional Information Per Serving:
Calories 111| Fat 9.5g |Sodium 0mg | Carbs 6.4g | Fiber 2g | Sugar 3.6g | Protein 1.8g

Lemon Cake

Prep Time: 10 minutes.
Cook Time: 35 minutes.
Serves: 4

Ingredients:

- 1 cup almond flour
- ½ cup tapioca flour
- ½ cup coconut flour
- 1 ½ teaspoons baking soda
- ½ teaspoon salt
- 3 eggs
- Zest and juice of 3 lemons
- ½ cup date syrup
- ½ cup canned coconut milk

- ½ cup melted coconut oil, plus more for greasing the pan

- 1 teaspoon vanilla extract

Preparation:

1. Whisk together the almond flour, tapioca flour, coconut flour, baking soda, and salt in a large mixing basin.

2. Whisk together the eggs, lemon zest, lemon juice, date syrup, coconut milk, coconut oil, and vanilla extract in a separate bowl.

3. In a small mixing bowl, combine the wet and dry ingredients and stir gently until completely blended.

4. A 7-inch spring form pan should be well greased on the interior. Pour the batter into the pan and cover it securely with foil.

5. Place a trivet inside your Instant Pot, then fill it with two cups of water. Carefully place the cake pan on top of the trivet, close the pressure valve, and lock the lid. Set the Instant Pot to manual for 35 minutes at high pressure.

6. After 35 minutes, flip the pressure valve to venting and allow the steam to flow until the pressure valve decreases (this is called a "quick release"). Unlock the lid and carefully remove the cake pan from the Instant Pot by lifting the trivet out.

7. Remove the foil carefully (it will be hot) and let the cake cool for 15 minutes before removing the spring form pan's outer ring.

Serving Suggestion: Serve the Lemon Cake with ice cream.

Variation Tip: Use lime.

Nutritional Information Per Serving:
Calories 267| Fat 21.4g |Sodium 495mg | Carbs 15.4g | Fiber 2.4g | Sugar 5.6g | Protein 5.7g

Coconut Fruit Tart

Prep Time: 10 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

For the crust:

- 1 ¾ cups walnuts
- ¼ cup almond flour
- 8 large pitted dates
- 1 tablespoon coconut oil
- ¼ teaspoon ground cardamom
- ¼ teaspoon salt

For the filling and topping:

- 1 cup cashews, soaked overnight and drained
- ½ cup canned coconut cream
- Juice of 1 lemon
- ¼ teaspoon sea salt
- 2 cups fresh berries or other sliced fruit

Preparation:

1. Combine the walnuts, almond flour, dates, coconut oil, cardamom, and salt in a food processor. Pulse the mixture until it starts to come together and can be easily pinched between your fingers.

2. Press the crust mixture evenly into the bottom and up the sides of a 9-inch tart pan.

3. Blend the cashews, coconut cream, lemon juice, and salt in a high-powered blender until smooth and airy.

4. Fill the tart shell with the filling and chill for at least 1 hour.

5. Top with berries or sliced fruit just before serving.

Serving Suggestion: Serve the Coconut Fruit Tart with ice cream.

Variation Tip: Use coconut flour.

Nutritional Information Per Serving:
Calories 362| Fat 31.2g |Sodium 138mg | Carbs 16.8g | Fiber 4g | Sugar 7.2g | Protein 10.6g

Mini Chocolate Cakes

Prep Time: 10 minutes.
Cook Time: 15 minutes.
Serves: 12

Ingredients:

- 2 apples
- 2 ripe bananas
- ½ cup date syrup
- 4 eggs
- 2 cups creamy almond butter
- ⅔ cup raw cocoa powder
- 2 teaspoons baking soda
- ½ teaspoon espresso powder
- ½ teaspoon salt

Preparation:

1. Preheat your oven to 375 degrees Fahrenheit. Paper liners should be used to line a 12-cup muffin pan.

2. The apple should be peeled, cored, and chopped into large slices. Blend it with the other ingredients in a high-powered blender until smooth.

3. Bake for 15 to 20 minutes, equally dividing the batter among the prepared muffin wells. Remove the pan from the oven after the tops have set and are not jiggly.

Serving Suggestion: Serve the Mini Chocolate Cakes with vanilla ice cream.

Variation Tip: Use pears.

Nutritional Information Per Serving:
Calories 332| Fat 23.6g |Sodium 476mg | Carbs 31g | Fiber 8.2g | Sugar 17.8g | Protein 13.7g

Blueberry Cobbler

Prep Time: 10 minutes.
Cook Time: 25 minutes.
Serves: 4

Ingredients:

- 2 pints fresh blueberries
- Juice and zest of 1 lemon
- 4 tablespoons tapioca flour
- ¾ cup almond flour
- 1 teaspoon baking powder
- ¼ teaspoon salt
- ¼ cup date syrup
- ¼ cup coconut oil, at room temperature
- 2 tablespoons coconut milk or almond milk

Preparation:

1. Preheat the oven to 375 degrees Fahrenheit.

2. Combine the blueberries, lemon juice and zest, and 2 tablespoons tapioca flour in a small bowl. Fill two miniature glass pie plates or small ceramic ramekins halfway with the berry mixture.

3. Combine the remaining 2 tablespoons tapioca flour, almond flour, baking powder, salt, date syrup, coconut oil, and coconut milk in a separate bowl.

4. Press and combine with a fork until you get a crumbly mixture. Place it on top of the berry mixture in each of the two pie plates.

5. Preheat oven to 200°F and bake for 20–25 minutes. The fruit filling should be bubbling around the edges and the cobbler topping should be golden brown when done. Allow to cool after removing from the oven.

Serving Suggestion: Serve the Blueberry Cobbler with vanilla ice cream.

Variation Tip: Use coconut flour.

Nutritional Information Per Serving:
Calories 476| Fat 26.6g |Sodium 152mg | Carbs 62.1g | Fiber 7.5g | Sugar 34g | Protein 8.2g

Snacks & Sides Recipes

Crispy Smashed Potatoes

Prep Time: 15 minutes.
Cook Time: 50 minutes.
Serves: 4

Ingredients:

For the Potatoes:

- 1 pound small red potatoes (about 1½ –2 inches in diameter)

- 1 ½ tablespoons ghee (may sub additional olive oil or avocado oil)

- 1 ½ tablespoons olive oil or avocado oil
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Coarse salt & cracked black pepper to taste

For the Garlic-Herb Oil:

- ¼ cup olive oil or avocado oil
- ½ cup loosely packed fresh parsley leaves
- 1 tablespoon fresh rosemary
- 1 tablespoon fresh thyme
- 1 small clove garlic
- ¼ teaspoon salt

Preparation:

1. Preheat the oven to 450 degrees Fahrenheit.

2. Cook the potatoes on the stovetop or in the Instant Pot, depending on your preference (See Notes below).

3. Place the hot potatoes on a chopping board and blot them dry with a clean kitchen towel or paper towel before transferring them to a rimmed baking sheet coated with parchment paper.

4. Toss hot potatoes with ghee (if using), oil, garlic powder, and onion powder in a pan, rolling them around to coat all sides.

5. Use a glass with a flat bottom (a coffee cup will also work) to gently press down on the potatoes while they are still hot to flatten them until they are about 12-inch thick.

6. Bake for 28-30 minutes, or until the potatoes are softly golden brown on the underside and crisp around the edges, on the middle rack of the oven. Remove from the oven and season with cracked black pepper and coarse or flaky sea salt.

7. Just before serving, drizzle the potatoes with garlic-herb oil or serve it on the side for dipping.

Serving Suggestion: Serve the Crispy Smashed Potatoes with ketchup.

Variation Tip: Use cauliflower.

Nutritional Information Per Serving:
Calories 176| Fat 10.4g |Sodium 159mg | Carbs 20g | Fiber 2.6g | Sugar 1.3g | Protein 2.6g

Garlic Roasted Radishes

Prep Time: 10 minutes.
Cook Time: 15 minutes.
Serves: 4

Ingredients:

- 1 pound fresh radishes, stems removed, ends trimmed, and halved

- 1 tablespoon melted ghee, butter coconut oil or avocado oil)

- ½ teaspoon sea salt

- ⅛ teaspoon black pepper

- ¼ teaspoon dried parsley, dried chives, or dried dill or mix

- 2 garlic cloves, finely minced

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit. Toss the radishes with the cooking fat (ghee, butter, or oil), dried herbs, salt, and pepper in a mixing bowl until equally covered. (Note: the minced garlic should not be added until step 3).

2. In a large 913-inch baking dish, spread radishes out in a single layer.

3. Preheat oven to 200°F and bake for 20-25 minutes, tossing after 10 minutes. Toss in the minced garlic after the first 10 minutes of baking. Return the radishes to the oven for another 10-15 minutes, or until golden brown and easily punctured with a fork.

4. Serve with ranch dressing for dipping or drizzling on top, and fresh parsley, dill, or chives as preferred.

Serving Suggestion: Serve the Garlic Roasted Radishes with salad.

Variation Tip: Use Beetroot.

Nutritional Information Per Serving:
Calories 49| Fat 6.7g |Sodium 5mg | Carbs 18.3g | Fiber 3.6g | Sugar 13.1g | Protein 1.3g

Garlic Roasted Root Vegetable Fries

Prep Time: 10 minutes.
Cook Time: 25 minutes.
Serves: 4

Ingredients:

- 1½ pounds root vegetables of choice (i.e., parsnips, rutabagas, beets, carrots, sweet potatoes, etc.)

- 1½ tablespoons avocado oil or oil of choice

- 3 cloves of garlic, pressed or finely minced

- Salt and black pepper to taste

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit.

2. Set aside a large baking sheet lined with parchment paper.

3. Your vegetables should be washed, peeled, and dried. Carefully cut each veggie into similar-sized pieces (approximately 14-inch thick) with a big knife.

4. Toss vegetables with oil on a baking sheet lined with parchment paper.

5. Garlic should be sprinkled over the vegetables, which should be arranged in a single layer and seasoned with salt.

6. Roast for 15 minutes at 425°F on the centre rack. Remove the skillet from the oven and flip the fries over so that the cooked sides are up. Return to the oven for another 10-15 minutes, or until the vegetables are soft and crispy around the edges.

7. Before serving, season with more salt and black pepper to taste.

Serving Suggestion: Serve the Garlic Roasted Root Vegetable Fries with soup.

Variation Tip: Use garlic powder.

Nutritional Information Per Serving:
Calories 125| Fat 2.5g |Sodium 15mg | Carbs 26.3g | Fiber 2.3g | Sugar 0.1g | Protein 1.8g

Cauliflower Buffalo Bites

Prep Time: 10 minutes.
Cook Time: 20 minutes.
Serves: 6

Ingredients:

- 1 large head of cauliflower, stems removed (or 2 – 10 oz. bag cauliflower florets)

- ⅓ cup Frank’s Red Hot Sauce
- 2 tablespoon ghee
- 1 tablespoon coconut aminos
- 1 teaspoon apple cider vinegar
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper (optional)

- Ranch for dipping (homemade ranch or 30-days-whole-foods-diet-compliant)

- Parsley or green onions, chopped (optional)

Preparation:

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.

2. Place a small saucepan over medium heat and add the hot sauce, ghee, coconut aminos, apple cider vinegar, garlic powder, and optional cayenne pepper to make buffalo sauce.

3. Once the ghee has melted, whisk everything together until smooth, or transfer to a small food processor or blender and pulse until smooth.

4. Combine the cauliflower florets and ¼-⅓ cup buffalo sauce in a large mixing basin. Toss to evenly coat.

5. Transfer the cauliflower to a sheet pan and bake for 15-17 minutes, tossing halfway through.

6. Remove from the oven, place to a serving dish, and top with the remaining buffalo sauce. Serve with ranch dressing and green onions or parsley on top.

Serving Suggestion: Serve the Cauliflower Buffalo Bites with ranch for dipping.

Variation Tip: Use broccoli.

Nutritional Information Per Serving:
Calories 49| Fat 4.3g |Sodium 20mg | Carbs 2.2g | Fiber 0.7g | Sugar 0.5g | Protein 0.7g

BBQ Sauce with Roasted Sweet Potato Wedges

Prep Time: 10 minutes.
Cook Time: 25 minutes.
Serves: 4

Ingredients:

For the BBQ Sauce:

- 6 ounces no-salt-added tomato paste

- ¼ cup pitted dates* (for Deglet dates, about 7 dates)

- 1 tablespoon spicy brown mustard (may substitute yellow mustard)

- ½ teaspoon onion powder

- ½ teaspoon garlic powder

- 1 teaspoon smoked paprika (use hot smoked paprika for more heat)

- 3 tablespoons apple cider vinegar

- 1 teaspoon chili powder

- Pinch of cayenne pepper (optional, adds heat)

- 1 cup water or bone broth (plus 2–3 tablespoons more to achieve desired consistency)

- ½–1 teaspoon salt, or to taste
- ¼ teaspoon black pepper, or to taste
- ½ teaspoon liquid smoke (optional)

For the Sweet Potato Wedges:

- 3 medium sweet potatoes, washed and patted dry

- 1 tablespoon melted coconut oil or avocado oil

- ½ teaspoon garlic powder

- ½ teaspoon chili powder

- Coarse salt and chopped parsley for sprinkling

Preparation:

1. Preheat the oven to 400 degrees Fahrenheit. Use parchment paper or a silicone baking mat to line a large rimmed baking sheet. Remove from the equation.

2. Slice sweet potatoes (with skins intact) into 12-inch-thick wedges as the oven warms up. On a baking pan, arrange the sweet potato wedges.

3. Combine the oil, garlic powder, and chilli powder in a small bowl. Drizzle the dressing over the sweet potatoes and toss to coat.

4. Place sweet potatoes on a baking sheet in a single layer and bake for 25-35 minutes, flipping just after the undersides have started to brown and crisp up. The amount of time it takes to bake potatoes depends on the thickness of the potatoes, the oven temperature (not all ovens are accurate, so an oven thermometer is always a good idea), and the amount of time you bake them.

5. In a blender, combine all of the ingredients for the BBQ sauce. Turn the blender on, then gradually increase the speed from 1 to 8 (medium-high) for 1 minute. If necessary, stop, scrape down the sides of the blender container, and process for another 20 seconds.

6. Taste the sauce and season with salt as needed.

Serving Suggestion: Serve the BBQ Sauce with Roasted Sweet Potato Wedges with ketchup.

Variation Tip: Use potatoes.

Nutritional Information Per Serving:
Calories 231| Fat 0.9g |Sodium 713mg | Carbs 54.3g | Fiber 5.3g | Sugar 17g | Protein 1.9g

Sesame Garlic Green Beans

Prep Time: 05 minutes.
Cook Time: 10 minutes.
Serves: 2

Ingredients:

- 1 pound green beans, stems removed
- 1 teaspoon avocado oil
- 1 teaspoon sesame oil
- ½ teaspoon garlic powder
- ½ teaspoon ground ginger
- 1½ tablespoons coconut aminos
- 1 teaspoon lemon juice
- 1 tablespoon sesame seeds
- salt and pepper, to taste

Preparation:

1. Over medium heat, heat a medium-sized sauté pan or wok. Allow 30 seconds for the avocado oil to heat up. Cook for 5-6 minutes, stirring regularly, after adding the green beans and covering with a lid.

2. Stir together the sesame oil, garlic powder, ginger, coconut aminos, lemon juice, and salt & pepper. Allow to cook for another 2-3 minutes uncovered, stirring regularly, until done to your liking.

3. Remove the pan from the heat and stir in the sesame seeds. To blend, stir everything together. Serve and have fun!

Serving Suggestion: Serve the Sesame Garlic Green Beans with chips.

Variation Tip: Use soy sauce.

Nutritional Information Per Serving:
Calories 131| Fat 6.7g |Sodium 5mg | Carbs 18.3g | Fiber 3.6g | Sugar 13.1g | Protein 1.3g

Oven Roasted Potatoes with Leeks

Prep Time: 10 minutes.
Cook Time: 35 minutes.
Serves: 4

Ingredients:

- 1 pound red potatoes or gold potatoes (around 6 small) – sweet potato or yam may be substituted

- 2 leeks (stem only), sliced

- ⅓ to ½ cup sliced red onion

- ⅓ cup to ½ cup olive oil or refined avocado oil

- 1 tablespoon balsamic vinegar

- 1 large garlic clove (½ to 1 teaspoon minced)

- ½ teaspoon salt and ground pepper each (divided)

- 2 cups leafy greens (spinach, kale, etc.).

- lemon to garnish (sliced and juice)

- herbs to garnish: fresh parsley, thyme, or oregano.

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit. Make sure your vegetables are clean.

2. Leeks' green tops should be removed. After that, remove the root from the leeks, cut the stalks in half, and rinse thoroughly under running water. Leeks should be cut into 1-inch to 1.5-inch lengths. To remove sediment, place in a basin of water.

3. Slice the potatoes into quarters while the leeks are sitting. The red onion should then be peeled and sliced into thin strips.

4. Remove the leeks from the water and combine all of the vegetables in a large mixing dish.

5. 1 minced garlic clove, ⅓ to ½ cup olive oil, 1 tablespoon balsamic vinegar, ¼ teaspoon sea salt, ¼ teaspoon or more black pepper, and a squeeze of lemon are all good additions.

6. Toss everything together until all of the vegetables are coated evenly.

7. Arrange all of the vegetables on a baking sheet.

8. Roast for 30 to 35 minutes at 425°F in the oven.

9. Remove the pan from the oven after the potatoes are done and stir in the leeks and onion. Toss with the roasting pan's leftover oil and spices.

10. In a small microwave bowl, combine the greens (spinach, etc.) and a teaspoon of water. Greens should be softened/steamed after 30 seconds in the microwave.

11. Toss the cooked greens, potato, and leeks together in a large mixing bowl.

12. Season with ¼ teaspoon salt and pepper. Garnish with parsley and lemon juice.

13. Right away, serve. Allow to cool completely before storing the potato and leek roast in an airtight container. Refrigerate for up to four days.

Serving Suggestion: Serve the Oven Roasted Potatoes with Leeks with tortilla.

Variation Tip: Use sweet potatoes.

Nutritional Information Per Serving:
Calories 265| Fat 17.2g |Sodium 29mg | Carbs 27.6g | Fiber 3.9g | Sugar 3.8g | Protein 3.6g

Golden Cauliflower Rice

Prep Time: 10 minutes.
Cook Time: 10 minutes.
Serves: 4

Ingredients:

- ½ cup raw slivered almonds

- 4 cups chopped cauliflower (or 4 cups riced raw cauliflower)

- ¼ cup ghee or coconut oil
- 1 yellow onion, chopped
- 6 cloves garlic, minced
- 1 tablespoon + 1 teaspoon curry powder
- ¾–1 teaspoon sea salt or to taste
- ½ cup currants
- ½ cup chopped fresh cilantro

Preparation:

1. Preheat the oven to 350 degrees Fahrenheit. Almonds should be spread out on a sheet pan and toasted in the oven for 3-4 minutes. Remove the dish from the oven and set it aside.

2. Place the cauliflower in a food processor bowl fitted with an S-blade. Pulse a few times until the mixture is coarsely minced and resembles rice. Remove from the equation.

3. In a large skillet, melt ghee or oil over medium heat. Add the onions and cook for 3-4 minutes, or until they soften. Cook for an additional 4-5 minutes, stirring often, after adding the garlic, cauliflower, curry powder, and salt.

4. Stir in the almonds, currants, and cilantro after removing the pan from the heat.

Serving Suggestion: Serve the Golden Cauliflower Rice with chicken curry.

Variation Tip: Use broccoli rice.

Nutritional Information Per Serving:
Calories 231| Fat 19.1g |Sodium 35mg | Carbs 14.3g | Fiber 5.6g | Sugar 5.1g | Protein 5.3g

Spaghetti Squash with Garlic and Herbs

Prep Time: 10 minutes.
Cook Time: 40 minutes.
Serves: 4

Ingredients:

- 1 medium spaghetti squash (about 5–6 cups cooked)

- 1 ½ tablespoons olive oil

- 2 cloves garlic, minced

- 3 tablespoons chopped fresh herbs (parsley, basil, oregano, rosemary, etc. – may substitute with 1 tablespoon dried herbs of choice)

- 3 tablespoons pine nuts, toasted
- Sea salt and black pepper to taste
- Freshly grated parmesan cheese, optional

Preparation:

1. Preheat the oven to 350 degrees Fahrenheit. Set aside a baking sheet lined with parchment paper.

2. Cut the squash in half lengthwise and use a large spoon to scoop out the seeds and stringy insides.

3. On a baking pan, place the squash cut-side down.

4. Bake for 30-40 minutes, or until a fork inserted into the centre comes out clean. Remove from oven and set aside until cool enough to handle securely.

5. Scrape the strands of squash out with a fork from top to bottom. Squash should be placed in a basin and put aside.

6. Heat olive oil in a small saucepan or skillet over medium heat until it begins to shimmer. Cook for 30-60 seconds, being careful not to burn the garlic.

7. Combine the squash, olive oil, garlic, herbs, and pine nuts in a mixing bowl. Taste the salinity.

Serving Suggestion: Serve the Spaghetti Squash with Garlic and Herbs with sauce.

Variation Tip: Use pumpkin.

Nutritional Information Per Serving:
Calories 147| Fat 11.7g |Sodium 85mg | Carbs 9.3g | Fiber 0.6g | Sugar 0.3g | Protein 4g

Fried Plantains

Prep Time: 10 minutes.
Cook Time: 10 minutes.
Serves: 4

Ingredients:

- 2 medium yellow plantains, peeled and sliced into ¼-inch rounds

- 1½–2 tablespoons coconut oil
- Coarse or flaky sea salt
- Fresh lime wedges, optional

Preparation:

1. Cut both ends of the plantain with a paring knife.

2. Carefully pierce the skin at the top of the plantain where you cut the end off, holding the plantain in your palm. Draw the knife through the skin along the length of the plantain, being careful not to cut yourself.

3. Peel the skin off with two hands. Like a wrapper, it should come off in one piece. If your plantains are somewhat under ripe, you may need to remove the skin with a paring knife or a spoon. Inserted between the skin and the plantain.

4. Preheat the oven to 350°F and a large skillet to medium-high heat.

5. Slice the plantain into 14-inch thick rounds on a cutting board.

6. Add half of the oil to the heated pan.

7. Place the plantain rounds carefully in the skillet, taking care not to crowd them. Cook for 2-3 minutes per side, or until golden brown on both sides. Continue until all of the plantain rounds are fried.

8. Place on a platter and season with coarse salt. If desired, garnish with lime wedges.

Serving Suggestion: Serve the Fried Plantains with mayo dip.

Variation Tip: Use banana.

Nutritional Information Per Serving:
Calories 130| Fat 2g |Sodium 3mg | Carbs 30.3g | Fiber 2.6g | Sugar 13.8g | Protein 1.1g

Basics, Sauces & Condiments

BBQ Sauce

Prep Time: 15 minutes.
Cook Time: 5 minutes.
Serves: 4

Ingredients:

- 1 8-ounce can tomato sauce

- 1 6-ounce can tomato paste

- 7 dates (for Keto, sub 1 ½ tablespoons of Monk Fruit Syrup)

- 2 tablespoons apple cider vinegar
- ⅓ cup coconut aminos
- ¼ cup balsamic vinegar
- 1 tablespoon Dijon Mustard (I use Annies)
- 1 ½ tablespoons chili powder
- 1 teaspoon onion powder
- 2 teaspoons paprika
- 1 teaspoon salt
- 1 teaspoon pepper

Preparation:

1. In a blender, combine all of the ingredients and blend on high speed for 30 seconds. Heat the BBQ sauce in a sauce pan over low heat until it is heated (not boiling).

2. Refrigerate for up to 4 weeks after transferring to a mason jar.

Serving Suggestion: Serve the BBQ Sauce with chicken lettuce wraps.

Variation Tip: Use soy sauce.

Nutritional Information Per Serving:
Calories 132| Fat 1g |Sodium 1000mg | Carbs 29.9g | Fiber 6.2g | Sugar 17.3g | Protein 3.1g

Ketchup

Prep Time: 15 minutes.
Cook Time: 10 minutes.
Serves: 16

Ingredients:

- 1 (6-ounce) can tomato paste
- 10 pitted Medjool dates
- ¾ cup water
- ½ cup apple cider vinegar

- 1 tablespoon lemon juice (from about ½ lemon)

- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder

Preparation:

1. Over medium-low heat, heat a sauce pan. Stir in all of the ingredients and bring to a moderate simmer for 5 minutes. You don't want it to boil; you simply want it to warm up. The flavours will blend and the dates will soften as they are heated.

2. Put the ketchup in a blender and blend for 2 minutes on high speed.

3. I want ketchup that is a little thicker. If you prefer a thinner consistency, add water and blend until the desired consistency is achieved.

4. Place the container in an airtight container. I keep mine in pint-sized mason jars with a wide opening, which are the ideal size! It will last at least 4 weeks in the fridge. You can also put the food in the freezer.

Serving Suggestion: Serve the Ketchup with crispy smashed potatoes.

Variation Tip: Use cauliflower.

Nutritional Information Per Serving:
Calories 99| Fat 0g |Sodium 87mg | Carbs 24.8g | Fiber 2.5g | Sugar 19.3g | Protein 1g

Balsamic Dijon Salad Dressing

Prep Time: 15 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

- ¼ cup balsamic vinegar
- 1-2 cloves garlic, freshly crushed
- ½ cup olive oil
- 1 tablespoon Dijon mustard or more to taste
- ½ teaspoon sea salt
- ½ teaspoon fresh cracked black pepper

Preparation:

1. In a small canning jar, combine all ingredients and shake well to combine. Keep any leftovers in the refrigerator.

Serving Suggestion: Serve the Balsamic Dijon Salad Dressing with salad.

Variation Tip: Use garlic powder.

Nutritional Information Per Serving:
Calories 92| Fat 10.2g |Sodium 112mg | Carbs 0.8g | Fiber 0.2g | Sugar 0.2g | Protein 0.2g

Asian Sesame Dressing

Prep Time: 05 minutes.
Cook Time: 05 minutes.
Serves: 4

Ingredients:

- ¼ cup coconut aminos,
- 2 tablespoons rice vinegar
- 2 tablespoons olive or avocado oil
- ½ tablespoon sesame oil
- 1 teaspoon minced garlic
- 1 teaspoon grated fresh ginger

- 3 large pitted Medjool dates, soaked in very hot water

Preparation:

1. Dates should be soaked in boiling water for 5 minutes. Remove the stems and place them in a blender or food processor with the remaining ingredients. Process until the dates are finely crushed and the dressing is creamy.

2. Refrigerate for up to two weeks in an airtight container.

Serving Suggestion: Serve the Asian Sesame Dressing with salad.

Variation Tip: Use maple syrup.

Nutritional Information Per Serving:
Calories 141| Fat 2.2g |Sodium 943mg | Carbs 29g | Fiber 2.6g | Sugar 22g | Protein 1.9g

Ranch Dressing

Prep Time: 05 minutes.
Cook Time: 00 minutes.
Serves: 1 cup

Ingredients:

- ½ cup coconut milk

- ½ cup Paleo mayo (homemade or purchased)

- 1 and ½ teaspoons dried dill, or more if you prefer a stronger taste

- 1 teaspoon garlic powder or 1 crushed garlic clove

- ½ teaspoon onion powder

- A pinch of salt and pepper

Preparation:

1. Whisk together all of the ingredients until the mayo and coconut milk are fully incorporated.

2. Refrigerate in an airtight container for up to a week.

3. To make a bigger quantity for meal prep or gatherings, double the recipe.

Serving Suggestion: Serve the Ranch Dressing with salad.

Variation Tip: Use almond milk.

Nutritional Information Per Serving:
Calories 137| Fat 15.4g |Sodium 119mg | Carbs 1.3g | Fiber 0.6g | Sugar 0.6g | Protein 0.5g

Easy Lemon Tahini

Prep Time: 05 minutes.
Cook Time: 00 minutes.
Serves: 4

Ingredients:

- ¼ cup (64 g) tahini paste

- 2 tablespoons freshly squeezed lemon juice roughly 1 juicy lemon

- 2 to 3 tablespoons cold water
- ½ teaspoon Diamond Crystal kosher salt
- ¼ teaspoon freshly ground black pepper

Optional Additions:

- 1 garlic clove grated

- flat leaf parsley cilantro, dill, or mint, very finely chopped

- za’atar spice blend or ground sumac

Preparation:

1. Whisk together the tahini paste and lemon juice in a small bowl. It is going to thicken.

2. Whisk in the water in a slow, steady stream until the sauce can be drizzled from a spoon. Season with salt and pepper (as well as grated garlic and other spices, if using) and adjust seasonings to taste. If the sauce is excessively thick, thin it out with a teaspoon or two of water. If used, stir in any optional ingredients.

3. Leftover sauce can be kept refrigerated for up to a week in an airtight container. In the refrigerator, the dressing will thicken. If it needs to be thinned, a splash of water can be added, and seasonings can be adjusted to taste.

Serving Suggestion: Serve the Easy Lemon Tahini with raw veggies.

Variation Tip: Use lime.

Nutritional Information Per Serving:
Calories 36| Fat 3.1g |Sodium 2mg | Carbs 1.4g | Fiber 0.9g | Sugar 0.2g | Protein 1.1g

Mayo

Prep Time: 02 minutes.
Cook Time: 03 minutes.
Serves: 4

Ingredients:

- 1 egg
- 1 cup avocado oil
- 2 tablespoons lemon juice
- ½ teaspoon dry mustard spice (optional)
- ½ teaspoon salt

Preparation:

1. If using an immersion blender, crack the egg in a tall container or glass and add the lemon juice, mustard, and salt.

2. Place the immersion blender over the egg yolk and gently pour in the oil, mixing upwards with the immersion blender until all of the oil has been poured in.

3. Blend until desired consistency is achieved.

4. If you're using a standard blender or a food processor, just blend on the lowest setting while pouring in the oil.

5. Refrigerate for up to one week in an airtight container.

Serving Suggestion: Serve the Mayo with sandwich.

Variation Tip: Use olive oil.

Nutritional Information Per Serving:
Calories 92| Fat 8.4g |Sodium 310mg | Carbs 3.4g | Fiber 2.5g | Sugar 0.4g | Protein 2.1g

Spinach Pesto

Prep Time: 15 minutes.
Cook Time: 50 minutes.
Serves: 10

Ingredients:

- 2 large handfuls spinach

- approx. 20 basil leaves (this would be two 66-ounce containers from the store)

- 1 garlic clove
- ½ lemon, squeezed
- 1 cup raw cashews
- Salt and Pepper to taste

- ¼ cup light flavor olive oil, plus more while puréeing

Preparation:

1. If you're in a hurry, soak the cashews overnight in cold water; if you're in a hurry, see the remark about boiling instead.

2. Drain the cashews and combine the remaining ingredients in a food processor.

3. Purée, carefully drizzle in more olive oil until the pesto reaches the desired consistency. (For the optimum consistency, think of a spreadable paste rather than a runnier "dressing") You may need to scrape down the sides and continue blending to integrate everything.

Serving Suggestion: Serve the Spinach Pesto with Spaghettini.

Variation Tip: Use pine nuts.

Nutritional Information Per Serving:
Calories 81| Fat 6.4g |Sodium 7mg | Carbs 5.1g | Fiber 0.6g | Sugar 0.8g | Protein 2.3g

Butter Garlic Cream Sauce

Prep Time: 05 minutes.
Cook Time: 05 minutes.
Serves: 4

Ingredients:

- ⅓ cup ghee or butter of choice
- 1 cup original flavored nutpods
- 2 teaspoons minced garlic
- 1 tablespoon tapioca flour
- ½ teaspoon dried parsley
- ½ teaspoon dried basil

Preparation:

1. Melt ghee in a saucepan over medium heat, then add garlic and simmer for 1 minute.

2. Whisk in the tapioca flour until smooth.

3. Pour ½ cup nutpods into a mixing bowl and whisk to combine.

4. Add the remaining ½ cup of nutpods, parsley, and basil when the sauce begins to thicken somewhat.

5. Continue whisking for a few minutes until the sauce thickens.

Serving Suggestion: Serve the Butter Garlic Cream Sauce with pasta, chicken, or vegetables!

Variation Tip: Use heavy cream.

Nutritional Information Per Serving:
Calories 447| Fat 37g |Sodium 3mg | Carbs 23.2g | Fiber 0.3g | Sugar 0g | Protein 0.1g

Caesar Dressing

Prep Time: 05 minutes.
Cook Time: 00 minutes.
Serves: 8

Ingredients:

- 1 cup light-tasting olive oil or avocado oil,

- 1 whole egg

- 1 tablespoon 30-days-whole-foods-diet-compliant anchovy paste

- 2 cloves garlic smashed and peeled

- ½ teaspoon salt

- 1 tablespoon freshly cracked black pepper to taste

- ½ tablespoon white wine vinegar
- 1 teaspoon mustard powder
- juice of ½ lemon plus more to taste

- 2-4 tablespoons unsweetened almond milk to thin, optional

Preparation:

1. Fill an immersion blender jar or another jar that isn't much wider than the immersion blender head with all of the components.

2. Push immersion blender all the way to the bottom of the jar, then start blending on medium speed, increasing to high if necessary, until the substance at the bottom thickens and becomes opaque. To integrate the remaining oil, slowly elevate the immersion blender a little at a time, then press back down.

3. Season to taste and adjust seasoning as needed.

Serving Suggestion: Serve the Caesar Dressing with chicken salad.

Variation Tip: Use coconut oil.

Nutritional Information Per Serving:
Calories 176| Fat 10.4g |Sodium 159mg | Carbs 20g | Fiber 2.6g | Sugar 1.3g | Protein 2.6g

30-Day Meal Plan

1st Week Meal Plan

Days

Breakfast

Lunch

Snacks

Dinner

Dessert

1

Cereal Mix

Chicken Fajitas

Garlic Roasted Root Vegetable Fries

One Pan Roasted Chicken with Sausage and Potatoes

Roasted Strawberries and Coconut Cream

2

Cinnamon Apple Breakfast Porridge

Roasted Basil Chicken

Oven Roasted Potatoes with Leeks

Cauliflower Tabbouleh

Lemon Cake

3

Protein Shake

Garlic Butter Shrimp

Sesame Garlic Green Beans

Smoked Salmon Frittata

Blueberry Cobbler

4

Sweet Potato Toast

Orange Shakshuka

Cauliflower Buffalo Bites

Mexican Chicken Zucchini Noodles

Mini Chocolate Cakes

5

Breakfast Cups

Carnitas

Garlic Roasted Root Vegetable Fries

Creamy Celery Soup

Key Lime Pie Bites

6

Sweet Potato Apple Breakfast Bake

Cilantro Lime Chicken

Crispy Smashed Potatoes

Zucchini Noodle Spaghetti Bolognese

Almond Butter Cookies

7

Breakfast Casserole

Lamb Stew

Fried Plantains

Carrot Ginger Soup

Brownies

2nd Week Meal Plan

Days

Breakfast

Lunch

Snacks

Dinner

Dessert

1

Pumpkin Coconut Smoothie

Lamb Stew

Spaghetti Squash with Garlic and Herbs

Grilled Chicken Souvlaki

Blueberry Cobbler

2

Sweet Potato Toast

Baked Tuna Meatballs

Golden Cauliflower Rice

Smoked Salmon Frittata

Mini Chocolate Cakes

3

Zucchini & Sweet Potato Latkes

Coconut Curry Chicken

Sesame Garlic Green Beans

Shrimp Ceviche

Lemon Cake

4

Cabbage Hash Browns

Pulled Pork, Cabbage and Arugula Salad

Cauliflower Buffalo Bites

Creamy Clam Chowder

Coconut Fruit Tart

5

Cinnamon Apple Breakfast Porridge

Zucchini Pasta with Lemon Garlic Shrimp

Garlic Roasted Radishes

Buffalo Chicken Meatballs

Coconut Chia Pudding

6

Bell Pepper Eggs

Taco Stuffed Zucchini Boats

Crispy Smashed Potatoes

Chicken Broccoli Casserole

Almond Butter Cookies

7

Breakfast Casserole

Dijon Baked Salmon

Sesame Garlic Green Beans

Roasted Cauliflower Soup

Brownies

3rd Week Meal Plan

Days

Breakfast

Lunch

Snacks

Dinner

Dessert

1

Breakfast Casserole

Garlic Butter Shrimp

Fried Plantains

Roasted Cauliflower Soup

Coconut Almond Butter Dessert Bites

2

Sweet Potato Apple Breakfast Bake

Carnitas

Spaghetti Squash with Garlic and Herbs

Smoked Salmon Frittata

Mini Chocolate Cakes

3

Breakfast Wraps

Grilled Chicken Souvlaki

Sesame Garlic Green Beans

Creamy Celery Soup

Blueberry Cobbler

4

Bell Pepper Eggs

Lamb Stew

Cauliflower Buffalo Bites

Shrimp Ceviche

Coconut Fruit Tart

5

Pumpkin Coconut Smoothie

Scallops with Citrus Ginger Sauce

Garlic Roasted Radishes

Chicken Cobb Salad

Lemon Cake

6

Zucchini & Sweet Potato Latkes

Cilantro Lime Chicken

Crispy Smashed Potatoes

Carrot Ginger Soup

Brownies

7

Protein Shake

Zucchini Pasta with Lemon Garlic Shrimp

BBQ Sauce with Roasted Sweet Potato Wedges

Balsamic Bacon Brussels Sprouts

Almond Butter Cookies

4th Week Meal Plan

Days

Breakfast

Lunch

Snacks

Dinner

Dessert

1

Bell Pepper Eggs

Lamb Stew

Cauliflower Buffalo Bites

Shrimp Ceviche

Coconut Fruit Tart

2

Pumpkin Coconut Smoothie

Scallops with Citrus Ginger Sauce

Garlic Roasted Radishes

Chicken Cobb Salad

Lemon Cake

3

Zucchini & Sweet Potato Latkes

Cilantro Lime Chicken

Crispy Smashed Potatoes

Carrot Ginger Soup

Brownies

4

Protein Shake

Zucchini Pasta with Lemon Garlic Shrimp

BBQ Sauce with Roasted Sweet Potato Wedges

Balsamic Bacon Brussels Sprouts

Almond Butter Cookies

5

Breakfast Casserole

Garlic Butter Shrimp

Fried Plantains

Roasted Cauliflower Soup

Coconut Almond Butter Dessert Bites

6

Sweet Potato Apple Breakfast Bake

Carnitas

Spaghetti Squash with Garlic and Herbs

Smoked Salmon Frittata

Mini Chocolate Cakes

7

Breakfast Wraps

Grilled Chicken Souvlaki

Sesame Garlic Green Beans

Creamy Celery Soup

Blueberry Cobbler

The Last 2 Days Meal Plan

Days

Breakfast

Lunch

Snacks

Dinner

Dessert

1

Protein Shake

Carnitas

BBQ Sauce with Roasted Sweet Potato Wedges

Carrot Ginger Soup

Lemon Cake

2

Breakfast Casserole

Grilled Chicken Souvlaki

Fried Plantains

Balsamic Bacon Brussels Sprouts

Brownies

Conclusion

It's common knowledge that weight loss requires a calorie deficit.

Because of its calorie restriction, the 30 Day Whole Foods diet is likely to help you achieve the calorie deficit you need to lose weight.

However, unless you live a 30-days-whole-foods life, the weight loss you achieve may not be long-term sustainable.

There are no scientific studies to back up the claims about the potential benefits. There's also no compelling need to exclude dairy, wheat, or legumes from your diet.

However, some people may be unaware that they have food intolerances, which the diet's reintroduction phase might assist detect. Overall, if you want to fully change your eating habits, this diet may be beneficial.

If you merely want to enhance your nutrition and overall health, though, a whole foods diet like this one is a better option.

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