WEEK ONE KETOGENIC DIET

Day One (Totals: 1650 calories, 132g fat, 14g net carbs, 88g
protein)
Breakfast
4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
SAUSAGE & SPINACH FRITTATA
Yield: 18 muffins or 12 squares
Serving Size: 1 muffin or square serving
Ingredients
12 oz. Jones Dairy Mild Sausage (roll)
10 oz pkg of frozen chopped spinach, thawed and drained
1/2 cup crumbled feta cheese
12 eggs
1/2 cup heavy cream
1/2 cup unsweetened plain almond milk
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp ground nutmeg
Instructions
Break up the raw sausage into small pieces and place it in a medium bowl. Squeeze any
remaining liquid out of the spinach, and break it up into the same bowl as the sausage.
Sprinkle the feta cheese over the mixture and toss lightly until combined. Lightly spread
the mixture onto the bottom of a greased 13x9 casserole dish or 18 greased muffin cups.
Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg
together until fully combined. Gently pour into the pan or muffin cups until about 3/4 the
way full.
Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the muffin
cups - or until fully set. Serve warm or at room temperature.
Notes
Approximate nutrition information per serving: Per muffin: 137 calories, 10g fat, 1g net
carbs, 8g protein Per square: 206 calories, 16g fat, 1.4g net carbs, 12g protein

Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Simple Egg Salad
Yield: 4 serving

Serving Size: 1/3 cup

A super simple, but tasty, low carb egg salad recipe
Ingredients
6 eggs
2 Tbsp mayonnaise
1 tsp dijon mustard
1 tsp lemon juice
1/4 tsp lite salt (for potassium)
kosher salt and pepper to taste
Instructions
Place the eggs gently in a medium saucepan. Add cold water until the eggs are covered
by about an inch. Bring to a boil for ten minutes. Remove from heat and cool. Peel the
eggs under cold running water. Add the eggs to a food processor or magic bullet and pulse
until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper. Taste and
adjust as necessary. Serve with lettuce leaves and bacon for wrapping if desired. (optional)
Notes
Approximate nutrition info per serving: 166 calories, 14g fat, .85g net carbs, 10g protein
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Dinner
6 oz Rotisserie Chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
Easy Cheesy Cauliflower Gratin Recipe (Low Carb and Gluten Free)
Yield: 6 servings
Serving Size: approximately 3/4 cup
Ingredients
4 cups raw cauliflower florets
4 Tbsp butter
1/3 cup heavy whipping cream
salt and pepper to taste
6 deli slices pepper jack cheese
Instructions
In a microwave safe dish, combine the cauliflower, butter, cream, salt and pepper and
mix thoroughly. Microwave on high for about 25 minutes, or until tender. (Edit: There
seems to be some confusion about this amount of time. Cook it til it's soft. It takes me 25
minutes for this much cauliflower in my microwave, yours might be less. You can always
start with 10 minutes, then 10 more, then 5 more if necessary. The key is to get it soft
enough to mash with a fork. This amount of time also sweetens the cauliflower and
reduces the cream and butter, making it like a thick sauce.) Remove from the microwave
and mash with a fork or potato masher. Taste and season with more salt or pepper if

necessary. Lay the slices of cheese across the top of the cauliflower. Microwave for another
2- 3 minutes or until the cheese has melted. Serve hot!
Notes
Approximate nutrition info per serving: 215 calories, 19g fat, 2g net carbs, 6g protein
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2 (Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g
protein)
Breakfast
4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3 (Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Cream Cheese Pancakes

Yield: Four 6-inch pancakes
Serving Size: 1 pancake
Ingredients
2 oz cream cheese
2 eggs
1 packet stevia (or any) sweetener
1/2 teaspoon cinnamon
Instructions
Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes
so the bubbles can settle. Pour 1/4 of the batter into a hot pan greased with butter or pam
spray. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. Repeat
with the rest of the batter. Serve with sugar free syrup (or any syrup of your choice) and
fresh berries.
Notes
Approx nutrition info per batch: 344 calories, 29g fat, 2.5g net carbs, 17g protein
Snack
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Cheesy Chili Spaghetti Squash Casserole Low Carb and Gluten Free
Yield: 8 servings
Serving Size: Approximately 1 1/2 cups
Ingredients
For the chili:
1 lb lean ground beef (or turkey)
1 tsp ground cumin
1 tsp ground coriander
1 Tbsp chopped chipotles in adobo (optional)
1/2 tsp garlic powder
1 tsp dried oregano
1/2 cup prepared salsa

salt and pepper to taste

For the casserole
4 cups cooked spaghetti squash
2 tbsp butter, melted
3/4 cup sour cream
1 3/4 cup kraft shredded mexican cheese
chopped cilantro (optional)
sour cream, salsa, avocado to serve (optional)
Instructions
For the chili:
In a medium saucepan brown the ground meat seasoned with salt and pepper. Pour off
any extra fat and discard. Add the rest of the chili ingredients and simmer for about 10
minutes.
For the casserole:
In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to
coat. Season generously with salt and pepper to taste.
Spread the squash out in a 12 - 14 inch casserole dish. Sprinkle with 3/4 cup of shredded
cheese. Spread the sour cream over the cheese layer. Spoon on the chili and spread it out,
leaving a 1 inch border of spaghetti squash around the edge. Top with the remaining 1 cup
of shredded cheese. Bake in a 350 degree oven for 30 minutes or until heated through.
Sprinkle with cilantro and serve with sour cream, salsa, and guacamole or avocado slices
as desired.
Notes
Approximate nutrition info per serving: 284 calories, 20g fat, 6g net carbs, 23g protein
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4 (Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g
protein)
Breakfast
4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner

1/2 cup "Anti" Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
Anti Pasta Salad
Makes eight 1/2 cup servings
Ingredients:
2 cups of raw cauliflower, chopped
1/2 cup radicchio, chopped
1/2 cup artichoke hearts, chopped (from packed in water)
1/3 cup fresh basil, chopped
1/2 cup freshly grated parmesan
3 Tbl sundried tomatoes, chopped (from packed in oil)
3 Tbl kalamata olives, chopped
1 clove garlic, minced
3 Tbl balsamic vinegar
3 Tbl extra virgin olive oil
salt and pepper to taste
First, cook your finely chopped cauliflower in the microwave for five minutes. Dont add
any liquid or seasoning to it, just spread it on a microwave safe dish and zap it. Let the
cauliflower cool while you prep the other ingredients.
Combine the radicchio, artichoke hearts, basil, parmesan, sundried tomatoes, olives, and
garlic in a medium bowl. In a smaller bowl, whisk together the olive oil and vinegar, then
pour it over the salad. Toss to combine, and season with salt and pepper to taste. Can be
served room temperature or chilled.
Notes: Use a good quality extra virgin olive oil to get the best results. The artichoke
hearts should be packed in water, not marinated in oil and seasonings.
Approximate nutrition info per serving: 102 calories, 8g fat, 4g net carbs, 3g protein
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Sun-dried Tomato & Feta Meatballs (Low Carb & Gluten Free)
Yield: 16 meatballs
Serving Size: 4 meatballs
Ingredients
1 lb. ground turkey
1/4 cup crumbled feta cheese
2 Tbl (.5 oz) sundried tomatoes, chopped
1 Tbl fresh thyme leaves (or 1/2 tsp dried thyme)
1 egg
1/2 tsp garlic powder
1/4 cup almond flour
2 Tbl water
olive oil for frying
Instructions

Combine all of the ingredients (except olive oil) in a medium bowl and mix well. Form 16
one inch meatballs and fry them in olive oil in a large saute pan. Do not crowd the
meatballs or they won't get brown and crisp - you may have to fry them in batches to get
the best results. Cook for about 3 - 4 minutes, turn over and cook for an additional 3 - 4
minutes or until golden brown and cooked through. Remove from pan and place on paper
towel-lined plate to absorb any extra oil. These can be eaten alone or served with
marinara sauce and spaghetti squash for a complete meal.
Notes
Approximate nutrition info per meatball: 89 calories, 8g fat, .65g net carbs, 6g protein

2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5 (Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g
protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch
1/2 cup "Anti" Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Dinner
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
Cuban Pot Roast Recipe Low Carb and Gluten Free
Yield: 10 servings
Serving Size: approximately 1 cup

Ingredients
2.5 - 3 lb boneless chuck roast
1/2 cup salsa verde
1/2 cup canned chopped green chilis
1 cup diced tomatoes
2 Tbsp dried onion flakes
1 tsp garlic powder
1/2 cup red and yellow peppers cut into strips
1 tsp salt
2 Tbsp ground cumin
1 Tbsp ground coriander
1 tsp dried oregano
1 Tbsp chili powder
1/2 tsp black pepper
2 Tbsp apple cider vinegar
Instructions
Generously season the roast with salt and pepper. Sear in a hot pan until browned on all
sides. Place the meat in the bottom of a 5qt crock pot (slow cooker). Add the salsa verde,
chilis, and tomatoes to the pan you seared the meat in. Deglaze and bring to a boil. Pour
over the meat in the crock pot. Add the onion flakes, garlic, peppers, salt, cumin,
coriander, oregano, chili powder, black pepper, and apple cider vinegar and stir. Cook for
4hrs on high, or 6hrs on low (or until the meat is tender). Shred the meat and serve with
your choice of toppings.
Notes
Approximate nutrition info per serving: 271 calories, 19g fat, 2g net carbs, 20g protein
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 6 (Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)
Breakfast
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Lunch
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 7 (Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1/2 cup "Anti" Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Check your Pantry for...

ground cumin
ground coriander

garlic powder
onion powder
dried oregano
ground cinnamon
ground nutmeg
sugar free sweetener of choice (splenda, stevia, swerve, etc.)
dried onion flakes
apple cider vinegar
sugar free italian dressing
sugar free ranch dressing
sugar free caesar dressing
sugar free almond butter
raw almonds
dijon mustard
mayonnaise (sugar free)
lemon juice
sundried tomatoes (dry or in oil)
kalamata olives, pitted
fresh garlic cloves
balsamic vinegar
extra virgin olive oil
dried thyme
almond flour
canned chipotles in adobo sauce

Shopping list
Produce
2 fresh tomatoes
1 red or yellow bell pepper
2 packages romaine lettuce hearts
1 8oz package/bag baby spinach leaves (6 cups or more)
2 avocados
1 bunch of celery
2 heads cauliflower (or 6 cups total frozen florets)
1 large spaghetti squash
1 small head raddichio
1 bunch fresh basil
Dairy
8oz sour cream
16oz cheddar cheese
8 oz cream cheese
3 dozen eggs
4 oz feta cheese
1/2 gallon unsweetened almond milk
16oz heavy cream
8oz package of string cheese
8oz package pepper jack cheese slices

1/2 lb salted butter

4 oz parmesan cheese, grated
Grocery
8 oz jar salsa verde
4 oz canned chopped green chilis
2 bars lindt 90% chocolate
lite salt (half potassium half sodium)
1 can artichoke hearts in water
8 oz jar tomato based salsa (sugar free)

Meat
2.5 3 lb boneless chuck roast
12oz roll of breakfast sausage (sugar free)
1 rotisserie chicken (or bake your own)
1lb package italian pork sausage links
1lb ground turkey
1lb ground beef
1lb sugar free bacon
Frozen
10oz package frozen spinach
10oz package frozen broccoli florets

Prep List
Notes: Depending on your schedule you may find it easier to make everything on the weekend
and reheat throughout the week - all of these dishes reheat well in that case. Otherwise you may
choose to make some of the dishes on the weekend and others as needed throughout the week that's totally up to you.
Remove all the meat from your rotisserie chicken and place in a container for later.
Boil the chicken carcass with peppercorns and about a gallon of water for 4 hours to make your
bone broth. Add salt and lite salt at the end to your preference. Store in the fridge for the week
or freeze.
Assemble and bake your Sausage Frittata and cut into four inch squares for the week. Extra
portions can be frozen.
Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen
Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions can be
frozen.
Make 2 batches of the cream cheese pancakes and refrigerate. Heat for 30 seconds in the
microwave if desired.
Cook the entire pound of bacon and store in the fridge until needed. Microwave about 20
seconds before eating.

Assemble anti pasta salad and divide into 1/2 cup portions. Meant to be eaten cold or at room
temp.
Assemble and cook the sundried tomato and feta meatballs. Extra portions may be frozen.
Cook the cuban pot roast and set aside portions for the week. Freeze the extra portions.

Week Two Keto Menu Plan

Day 1 (Totals: 1622 calories, 122g fat, 16.5g net carbs, 72g
protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein)
Jalapeno Popper Soup (Low Carb & Gluten Free)
Yield: 4 servings
Serving Size: 1 cup
Ingredients
4 slices raw bacon
4 oz cream cheese
1/2 cup heavy cream
2 cups water or chicken broth
2 Tbl salsa verde
1/2 tsp garlic powder
3/4 cup shredded sharp cheddar cheese
3/4 cup shredded monterey jack cheese
4 large jalapeno peppers
1/4 tsp xanthan gum (optional)
Instructions
Cook the bacon in a medium saucepan until crisp - remove and chop for garnish and set
aside. In the same pan, along with the bacon grease, add the heavy cream, water or broth,
and cream cheese. Simmer gently, stirring often, until the cream cheese and butter have

melted and the liquid is smooth. Whisk in the garlic powder, salsa verde and shredded
cheeses until completely incorporated. Meanwhile, wash the jalapenos and broil or grill
them until softened and charred. Remove the skins and seeds and chop finely. Add to the
soup and cook for about 5 minutes. Season with salt and pepper to taste. To thicken
further, add the optional 1/4 tsp of xanthan gum stirring until smooth. Remove from heat
and serve garnished with chopped bacon.
Notes
Aprrox. nutrition info per serving: 425 calories, 38g fat, 2.5g net carbs, 17g protein
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
Jalapeno & Cheddar Muffins (Makes 12 muffins)
Recipe Ingredients:
2 cups finely riced, raw cauliflower **
2 Tbl minced jalapeno
2 eggs, beaten
2 Tbl melted butter
1/3 cup grated parmesan cheese
1 cup grated mozzarella cheese
1 cup grated cheddar cheese
1 Tbl dried onion flakes
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 tsp baking powder
1/4 cup coconut flour
Combine the cauliflower, jalapeno, eggs, add melted butter in a medium bowl. Add the
grated cheeses and mix well. Stir in the onion flakes, salt, pepper, garlic powder, baking
powder and coconut flour until thoroughly combined.
Divide the batter evenly between 12 greased muffin cups. Bake in preheated 375 degree
(F) oven for 30 minutes or until golden brown. Turn off the oven and leave the muffins
inside for one hour to firm up. Remove and serve warm or cold.
Approximate nutrition information per muffin: 110 calories, 8g fat, 1.8g net carbs, 8g
protein

Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)
Flax Pizza: Makes 4 servings:
Ingredients:

1 cup flax meal (ground flax seeds)

1/2 cup finely grated parmesan cheese
2 eggs
Mix the flax meal and Parmesan (or Romano) cheese in a medium bowl. Add the eggs and
stir until a dough is formed. It will be sticky, let it sit for about 5 minutes or so until its
easier to work with.
Wet your hands with water to help keep the dough from sticking to them and press onto
greased cookie sheet about 1/3 inch thick in a circle. You should get about a 10 inch crust
out of it if its a lot smaller than that you are making it too thick. Bake in a preheated
350 degree (F) oven for 8 minutes. Remove. Add toppings. Bake for another 15 minutes
at 350. Remove. Cool. Eat. Swoon.
Nutrition info per serving (crust only): 239 calories, 18g fat, .4g net carbs, 13g protein
Sample Pizza Recipe:
1 recipe Flax & Parmesan Pizza Crust
1/2 cup sugar free marinara sauce
1 Italian Sausage Link, cooked and chopped
1/2 cup broccoli florets, cooked
1 cup mozzarella cheese, shredded
Pre-bake the crust as described above. Add your toppings and bake for 15 minutes at 350
degrees (F). Cut into 4 pieces. Each piece is considered one serving.
Nutrition info per piece/serving: 381 calories, 19g fat, 4g net carbs, 24g protein

Easy Keto Marinara Sauce (Low Carb and Gluten Free)

Yield: 4 cups, Serving Size: 1/2 cup
Ingredients
28 oz can Peeled San Marzano Tomatoes (no sugar added)
1/4 tsp black pepper
1/2 tsp red pepper flakes
1 tsp onion powder
1 tsp garlic powder
1 tsp dried basil
1 tsp dried oregano
1 tsp dried parsley
1 tsp salt (add more if necessary)
2 Tbsp red wine vinegar
1/4 cup extra virgin olive oil
Instructions
Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients.
Taste and adjust salt if necessary.
Notes

Approx. nutrition info per serving: 84 calories, 7g fat, 3g net carbs, 1g protein
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2 (Totals: 1657 calories, 122g fat, 16.5g net carbs, 89g
protein)
Breakfast
2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein)

Easy Chicken Paprika w/ Sour Cream Gravy (Low Carb and Gluten Free)
Serving Size: 1 chicken thigh and about 2 Tbsp gravy, Yield: 4 servings
Ingredients
4 large chicken thighs (bone in and skin on)
2 Tbsp Hungarian Paprika
1 tsp onion powder
1 tsp kosher salt
1/4 cup sour cream
Instructions
Mix the paprika, onion powder and salt together in a small bowl. Season the chicken
thighs generously with the mixture. Place the thighs on a parchment lined (optional but
helps with clean up) baking sheet. Roast at 400 degrees (F) for about 40 minutes. Remove
the chicken from the pan and pour the juices into a small bowl. Whisk in the sour cream
until smooth. Serve the gravy warm alongside the chicken.
Notes
Approx. nutrition info per serving: 384 calories, 31g fat, 1g net carbs, 33g protein

1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein)
Better than Potatoes Cheesy Cauliflower Puree
Yield: 2 cups, Serving Size: 1/2 cup
Ingredients
1 head of cauliflower
2 Tbl heavy cream
1 Tbl butter
2 ounces dubliner or other sharp cheese
salt and pepper to taste
Instructions
Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a
microwave safe bowl with 2 Tbl of cream and 1 Tbl of butter. Microwave, uncovered, on
high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for
another six minutes on high. Remove from the microwave and put into a high speed
blender or food processor along with the cheese. Puree until smooth. Season with salt and
pepper to taste. You can adjust the cream and butter to your preference.
Notes
Approx nutrition info per serving: 148 calories, 11g fat, 4g net carbs, 6g protein
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3 (Totals: 1839 calories, 154g fat, 17.5g net carbs, 86g
protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein)
1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein)
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)

2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4 (Totals: 1842 calories, 141g fat, 18g net carbs, 82g protein)
Breakfast
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch
1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein)
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp ranch dressing (sugar free) (140 calories, 14g fat, 1g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5 (Totals:

1618 calories, 106g fat, 18g net carbs, 89g protein)

Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
Lunch
1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner
3 Meatballs alla Parmigiana (453 calories, 27g fat, 5g net carbs, 36g protein)

Low Carb Meatballs alla Parmigiana

Yield: 15 two-inch meatballs, Serving Size: 3 meatballs
Ingredients
For the meatballs
1.5lbs ground beef (80/20)
2 Tbl fresh parsley, chopped
3/4 cup grated parmesan cheese
1/2 cup almond flour
2 eggs
1 tsp kosher salt
1/4 tsp ground black pepper
1/4 tsp garlic powder
1 tsp dried onion flakes
1/4 tsp dried oregano
1/2 cup warm water
For the Parmigiana
1 cup marinara sauce
4 oz mozzarella cheese
Instructions
Combine all of the meatball ingredients in a large bowl and mix well. Form into fifteen 2"
meatballs. Bake at 350 degrees (F) for 20 minutes OR fry in a large skillet over medium
heat until cooked through. Pro-tip - try frying in bacon grease if you have any - it adds
another level of flavor. Frying produces the golden brown color shown in the photos above.
For the Parmigiana
Place the cooked meatballs in an oven safe dish. Spoon approximately 1 Tbl sauce over
each meatball. Cover with approximately 1/4 oz of mozzarella cheese each. Bake at 350
degrees (F) for 20 minutes (40 minutes if meatballs are frozen) or until heated through and
the cheese is golden. Garnish with fresh parsley if desired.
Notes
Approx nutrition info per "naked" meatball: 121 cals, 8g fat, .7g net carbs, 11g protein
Approx nutrition info per meatball parmigiana: 151 cals, 9g fat, 1.7g net carbs, 12g protein
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 6 (Totals:

1892 calories, 153g fat, 16.5g net carbs, 100g

protein)
Breakfast
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein)
1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein)
1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)
Dessert
2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 7 (Totals: 1724 calories, 118g fat, 19g net carbs, 95g protein)
Breakfast
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch
3 Meatballs alla Parmigiana (453 calories, 27g fat, 5g net carbs, 36g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Dinner
1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein)
1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)
Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Check your Pantry for...

dried onion flakes
garlic powder
paprika (hungarian if possible)
red pepper flakes
onion powder
dried oregano
dried parsley
dried basil
red wine vinegar
extra virgin olive oil
baking powder
xanthan gum (optional)
almond flour
coconut flour
flax meal
Note: I didn't realize when I was putting this menu together earlier this week that it called for
both almond flour (meatballs) and coconut flour (jalapeno muffins). I realize some of you may
not yet have these ingredients so I'm sorry about that. Feel free to substitute or omit the recipes
that call for these ingredients this week with another recipe if you are a) allergic to nuts or b)
don't have or can't get them.
If possible, I recommend getting both ingredients ASAP as they will pop up occasionally in
coming weeks as I add some dessert recipes and baked goods to the menu plan. I purchase all
of mine online as I find that it's cheaper, but if you have a good quality grocery store that has a
gluten free section, you may be able to find both of them there. Whole foods will carry both, but
you will spend more than online

Check your fridge or freezer for leftover...

Salsa Verde (you only need 2 Tbsp this week)
Italian Sausage (you only need one link for this week)
Broccoli (you need 1/2 cup for this week)
Sour Cream (you need 1/4 cup for this week)
Ranch Dressing
Italian Dressing
Almonds
1/2 or more Lindt 90% Chocolate Bar (you'll need an additional bar this week)
Butter
Grated Parmesan Cheese (you'll need about 2 cups for this week)

Shopping list

(Go organic when and if you can)

Produce
Fresh Parsley
5 jalapeno peppers
2 heads cauliflower (or 6 cups frozen)
6 - 8 cups raw baby spinach
2 packages romaine lettuce hearts
2 avocados
Dairy
2 dozen eggs
2 cups grated parmesan cheese (unless you have leftover)
1 lb mozzarella cheese
8 oz sharp cheddar cheese
8 oz monterrey jack cheese
16 oz cream cheese
1 pint heavy whipping cream

Grocery
1 bar Lindt 90% Chocolate
28 oz can sugar free tomatoes (San Marzano if you can get them)
Flax meal (if you don't have it)
Almond flour (if you don't have it)
Coconut flour (if you don't have it)

Meat
1.5 lb ground beef (80/20)
6 chicken thighs
1 lb sugar free bacon
1 lb italian sausage (unless you have the one link leftover)
Frozen
none
Prep List
Notes: Depending on your schedule you may find it easier to make everything on the weekend
and reheat throughout the week - all of these dishes reheat well in that case. Otherwise you may
choose to make some of the dishes on the weekend and others as needed throughout the week that's totally up to you.
Remove 2 chicken thighs from the package and boil with 12 cups of water for several hours (the
longer the better) to make your bone broth for the week. You'll need 8 cups for the week, so let
it reduce, add water as necessary the longer you simmer it. Season heavily with salt and light
salt (for potassium) and pepper as desired.
Make 2 batches of cream cheese pancakes (you should have 8 pancakes total) and divide them

into four portions of 2 each for the week.

Make your Easy Keto Marinara Sauce (for use in the pizza and meatball recipes) and set aside 1
cup for use in the recipes - freeze the rest.
Make your Better than Potatoes Cheesy Cauliflower Puree
Make your Jalapeno Popper Soup - reheat as necessary.
Make your Jalapeno and Cheddar Muffins. There are 7 called for in the menu plan - you can
freeze the rest or substitute them as snacks where desired.
Make your meatballs for the parmigiana - all of them will be used during the week.
The pizza I recommend making the day you will first eat it for best results. Then it can be eaten
cold or reheated throughout the week as called for.
The Chicken Paprika I also recommend making the day it is first called for if possible. Otherwise
make it ahead and refrigerate until needed.