P a g e | 1 P a g e | 0 - trinakrug.com · on baking sheet. Melt coconut oil and paint over chicken. Melt coconut oil and paint over chicken. Make for 60 minutes (I tend to overcook

P a g e | 1 P a g e | 0

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Holistic Fit LLC © 2018 | www.trinakrug.com

Contents 7 DAY KETO SUGGESTED MEALS ............................................................................................................. 2

SMOOTHIES ...................................................................................................................................................... 3

MIXED BERRY CHOCOLATE SHAKE ................................................................................................... 3

GREENS SMOOTHIE ................................................................................................................................. 3

BREAKFAST ...................................................................................................................................................... 4

KETO PORRIDGE ....................................................................................................................................... 4

EGGS AND AVOCADO BAKE ................................................................................................................... 5

JUST YOUR AVERAGE EVERYDAY BREAKFAST ............................................................................... 6

SOUTHWESTERN SKILLET BREAKFAST ........................................................................................... 7

LUNCH ................................................................................................................................................................ 8

SMOKED TACO BOATS ............................................................................................................................ 8

SAUSAGE AND VEGETABLE SOUP ..................................................................................................... 10

LOW CARB CHILI LIME MEATBALLS ............................................................................................... 11

The Meatballs ........................................................................................................................................ 11

The Guacamole ..................................................................................................................................... 11

GARLIC HERB CHICKEN LETTUCE WRAPS.................................................................................... 12

BACON, AVOCADO AND CHICKEN SANDWICH ............................................................................. 13

The Filling .............................................................................................................................................. 13

DINNER ............................................................................................................................................................ 14

PEANUT DRUMBSTICKS ....................................................................................................................... 14

SPICY PALM CHICKEN .......................................................................................................................... 16

GARLIC HERB WHOLE ROASTED CHICKEN .................................................................................. 17

GARLIC SCALLOPS .................................................................................................................................. 18

Zucchini Noodles .................................................................................................................................. 18

Scallops .................................................................................................................................................... 18

PESTO, SPINACH, AND TOMATO STUFFED CHICKEN BREAST ............................................. 19

KETO STEW ............................................................................................................................................... 20

A LOVING DISCLAIMER ............................................................................................................................. 21

http://www.trinakrug.com/

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7 DAY KETO SUGGESTED MEALS

You can fill in Day 7 with leftovers or repeat meals for batch cooking!

• Remember – these are just suggestions! If it’s a lot more cooking that you normally do, then spread this into 2 weeks and eat leftovers!

• If you only eat 2 meals a day and do Intermittent Fasting (like I do)

then take the lunches and turn them into dinners for week 2! So many

options!

• Make sure to alter as necessary to fit your macros and specific daily

nutrient needs.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Eggs and Avocado

Bake

Mixed Berry

Chocolate Shake

Keto Porridge

Greens Smoothie

“Just your average everyday

breakfast”

South- western Skillet

Breakfast

Leftovers

Bacon, Avocado

and Chicken

Sandwich

Sausage and

Vegetable Soup

Smoke Taco Boats

Chili Lime Meatballs

Bacon, Avocado

and Chicken

Sandwich

Garlic Herb

Chicken Lettuce Wraps

Leftover

Peanut Drumstick

s

Garlic Scallops

Spicy Palm

Chicken

Pesto, Spinach,

and Tomato Stuffed Chicken Breast

Garlic Whole

Roasted Chicken

Keto Stew Leftovers


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SMOOTHIES

MIXED BERRY CHOCOLATE SHAKE

7 cubes ice

1 cup unsweetened coconut milk

¼ cup mixed berries

2 tablespoons cocoa powder

Stevia to taste

¼ teaspoon xanthan gum

1 tablespoons MCT oil

Place ingredients in the blender and blend until smooth.

GREENS SMOOTHIE

2 ice cubes

1 1/2 cups dairy free milk (I use Almond Milk)

1/4 cup mixed frozen berries

1 scoop Greens powder or Alkaline detox greens

1-2 scoops Collagen Protein powder

1 Tablespoon Chia Seeds

1 tsp Cacao nibs

Place ingredients in the blender and blend until smooth.


https://shop.perfectketo.com/products/liquid-mct-oil?rfsn=985966.10b834&utm_source=refersion&utm_medium=affiliate&utm_campaign=985966.10b834

https://shop.perfectketo.com/products/perfect-keto-grass-fed-keto-collagen-with-mct?variant=44301377045&rfsn=985966.10b834&utm_source=refersion&utm_medium=affiliate&utm_campaign=985966.10b834

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BREAKFAST

KETO PORRIDGE

2 tablespoons coconut flour

3 tablespoons golden flaxseed meal

2 tablespoons chocolate collagen protein powder *

1 ½ cups unsweetened almond milk

Powdered erythritol to taste (optional)

* Try different flavors!

Mix coconut flour, flax, and protein powder together in a medium bowl.

Add almond milk to sauce pan and then add dry mixture to it. Cook over medium heat.

Stir as it thickens. Once it is thick, add your sweetener to taste.

Top with berries or unsweetened coconut flakes!


https://shop.perfectketo.com/products/perfect-keto-grass-fed-keto-collagen-with-mct?variant=49315712213&rfsn=985966.10b834&utm_source=refersion&utm_medium=affiliate&utm_campaign=985966.10b834

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EGGS AND AVOCADO BAKE

2 large avocados

4 eggs

Salt and pepper to taste

3 strips cooked nitrate free bacon

Optional garnish: chives or green onions, sliced thin

Preheat the oven to 350° degrees.

Cut the avocados in half lengthwise and remove the pits. Use a small spoon to carefully remove a bit of the avocado flesh where the pit was to create more space for the egg. Reserve the removed avocado flesh to serve as a garnish on the finished dish.

Crack one egg into a small bowl and then carefully transfer the egg into one of the prepared avocado halves. Place the filled avocado onto a baking sheet. Repeat this process with the remaining avocado halves and eggs. Season each avocado half with sea salt and black pepper. Place the baking sheet into the preheated oven for 20-25 minutes, or until the yolks are cooked according to your preference. The longer you keep the egg in the oven, the firmer the yolk.

When the avocados are done to your liking, remove from the oven and top with crumbled bacon pieces. Garnish with chives or sliced green onions, if desired, and serve immediately.


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JUST YOUR AVERAGE EVERYDAY BREAKFAST

2 eggs

2-4 slices of bacon

1 avocado, sliced

1 tablespoon low carb, healthy salsa

1 cup spinach

1 teaspoon coconut oil


Line a baking sheet with aluminum foil and preheat oven to 400 degrees. Place bacon on baking sheet and bake for 12-14 minute or until desired doneness.

Meanwhile, crack eggs in a bowl and beat with a fork.

Melt coconut oil in a small pan and pour eggs into pan. Add salt and pepper to taste. Cook until desired doneness, stirring often. Move to a plate when done. Add spinach to hot pan and cook for 1-2 minute or just long enough for them to start shrinking and getting more tender. Add more coconut oil if needed.

Top eggs with spinach and salsa.

Serve with avocado and bacon.


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SOUTHWESTERN SKILLET BREAKFAST

1 lb grass-fed ground beef

1 package gluten-free, no sugar added taco seasoning

8 eggs

½ red pepper, diced

1/8 teaspoon red pepper flakes

1/2 cup - 1 cup shredded mozzarella cheese (depending on your tastes)

1 avocado

Pepper to taste

Coconut oil if needed

In an iron skillet (doesn't have to be in an iron skillet, but it sure does make it taste good), brown ground beef. Once browned, add taco seasoning and a tad bit of water (if needed). Mix well. Add as much water as you need so that is mixes well with the beef.

Add peppers to the same pan as the beef. Stir around until peppers are desired tenderness. If the grease from the beef is not coating the pan, feel free to add as much coconut oil as you need.

In a medium bowl crack and beat eggs with a fork or whisk until blended. Add eggs to skillet, stirring often.

When eggs are about 1/2 done, add the cheese, red pepper flakes and pepper to taste.

Stir often.

Serve with avocado!


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LUNCH

SMOKED TACO BOATS

(This one is more visual – please see recipe pictures at https://trinakrug.com/smoked-taco-boats/)

2 heads of romaine lettuce

4 skinless, boneless chicken thighs

1 yellow pepper

1 red pepper

1 small purple onion

2 Tablespoons + 1 teaspoon coconut oil

splash of olive oil

2 eggs, beaten

1/8 teaspoon heavy whipping cream

1/2 teaspoon Chipotle seasoning

1/4 teaspoon Italian seasoning

1/2 teaspoon smoked paprika

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1/4 cup shredded cheese

Heat 2 Tablespoons coconut oil over medium heat.


https://trinakrug.com/smoked-taco-boats/





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Add chicken, chipotle, Italian seasoning, smoked paprika, onion powder, garlic powder, peppers, and onion. Stir often until chicken is fully cooked.

Meanwhile. cut out the inner parts of head of romaine lettuce to make a boat.

(Optional) Paint the outside lightly with olive oil and throw it on the grill for a few minutes.

Once the chicken and grilled lettuce are done, heat up remaining 1 teaspoon of coconut oil, beat 2 eggs in a bowl and spread into pan so that it makes a thin layer. It is almost like you are going to make an omelet. Heat over low heat until cooked through. Flip once if needed.

Cut egg patty in half and line each lettuce boat.

Add chicken and veggies mix and top with shredded cheese!


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SAUSAGE AND VEGETABLE SOUP

2 tablespoons coconut oil

1 pound turkey sausage

1 medium red pepper, chopped

1/2 medium green pepper, chopped

3 celery stalks, chopped

3 teaspoons Italian seasoning

1½ teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

sea salt and black pepper to taste

6 cups organic chicken OR vegetable stock

2 cups baby spinach

Heat the coconut oil in a large soup pot over medium-high heat. Add the turkey sausage. Break up the sausages using your spoon. Stir occasionally for approximately 5 minutes until the sausage is no longer pink inside.

Next, add the red and green pepper, celery, Italian seasoning, chili powder, cumin, and cinnamon to the pot. Generously season with sea salt and black pepper and stir to combine. Continue to sauté for an additional 5 minutes until the veggies have softened. Add the stock of your choice and simmer for 20 minutes, stirring occasionally. Add the spinach and cook for another 3 minutes, or just until the spinach wilts.






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LOW CARB CHILI LIME MEATBALLS

The Meatballs

1 pound ground chicken

2 tablespoons flaxseed meal

2 tablespoons almond flour

2 medium green onions, chopped

1/2 medium red bell pepper

2 tablespoons cilantro, chopped


1/2 teaspoon salt

1/2 teaspoon red pepper flakes

1/2 medium lime, juice and zest

2 ounces cheddar cheese

The Guacamole

1 medium avocado

1/2 medium lime, juice


Salt & pepper to taste

Preparation Instructions: https://www.ruled.me/low-carb-chili-lime-meatballs


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https://www.ruled.me/low-carb-chili-lime-meatballs

https://www.ruled.me/low-carb-chili-lime-meatballs

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GARLIC HERB CHICKEN LETTUCE WRAPS

8 iceberg or butter lettuce leaves

1 cup shredded Garlic Herb Roasted Chicken (warm or cold – leftover from prior night’s “Garlic and Whole Roasted Chicken”)

1 cup chopped cilantro

½ cup shredded carrot

½ cup raw kimchi or sauerkraut

Lay out your lettuce leaves on a flat surface. Take the Garlic Herb Roasted Chicken recipe from this recipe collection and shred or chop into bite-sized pieces. You can have the chicken warm or cold. Divide the chicken amongst the lettuce leaves. Top with cilantro, carrot, and raw kimchi or sauerkraut. You can purchase raw kimchi or sauerkraut at Whole Foods or most health food stores.

Serve immediately.


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BACON, AVOCADO AND CHICKEN SANDWICH

*Use Keto Bread Recipe for Buns*

The Bun recipe makes 6 buns. The below “filling” is per bun.

The Filling

1/2 tablespoon avocado mayonnaise

1 teaspoons sriracha

2 slices bacon

Shredded chicken breast

1 slice pepper jack cheese

1/2 avocado

Boil as many chicken breasts as you want and then shred when done. This is the quickest way to prepare chicken for lunches.

As for the rest – just pile on your homemade keto buns and enjoy!


https://trinakrug.com/the-best-keto-buns-on-the-planet/

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DINNER

PEANUT DRUMBSTICKS

2-3 pounds of skin-on chicken drumsticks

1 red pepper

2 garlic cloves

2 Tablespoons coconut oil

1-2 Tablespoons olive oil

3/4 cup chicken stock

1/3 cup reduced sugar peanut butter

3 Tablespoons coconut aminos

1 tsp red pepper flakes

1/4 cup green onions

Salt and Pepper to Taste

Ok, so I changed a TON, but I was inspired by this

cookbook! Check it out - it's amazing!

Preheat oven to 400 degrees

Line a baking sheet with aluminum foil and place chicken on baking sheet. Melt coconut oil and paint over chicken.

Make for 60 minutes (I tend to overcook chicken, so if you are comfortable with less time then so be it)!

Meanwhile, get a few small bowls out and prep the rest!




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https://www.amazon.com/Craveable-Keto-Low-Carb-High-Fat-Wellness/dp/1628602716/ref=as_li_ss_il?ie=UTF8&qid=1524086530&sr=8-1&keywords=craveable+keto&linkCode=li2&tag=trinakrug-20&linkId=7fea28d7f958bc0e2c8bc49638a9296d

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Slice pepper and mince garlic and put in a bowl together. Set aside.

Add chicken stock, red pepper flakes, coconut aminos, and peanut butter to another small bowl. Mix well. This is going to be somewhat difficult but keep at it. What I found was that if you let it sit for a bit while the chicken is cooking - it will be easier to mix.

Finally, cut the green peppers and fill the last small bowl.

Now we wait.

About 5 minutes before the chicken is done, heat up the olive oil over medium heat in a large pan or Dutch oven. Throw in the garlic and red pepper and sauté for about 5 minutes.

When the chicken is done, add the chick to the pan as well as the chicken stock mixture. It might be a bit chunky, but don't get discouraged. Mix it around for another 5-10 minutes. Add green peppers at the very end.

I kept the oven on and made the peppered zucchini in the oven while I finished

the chicken on the stove. Worked out perfect.


https://trinakrug.com/peppered-zucchini/

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SPICY PALM CHICKEN

2 pounds chicken thighs, cubed

3 stalks celery, diced

1 14 oz jar of palm hearts, sliced

1 yellow bell pepper, sliced into strips

1 red bell pepper, sliced into strips

2 tablespoons coconut oil

2 tablespoons fresh ginger, minced

2.5 tablespoons coconut aminos

1.5 tablespoons rice vinegar

2 teaspoons red pepper flakes

Cut and prep veggies and chicken.

Heat coconut oil over med-high. Add ginger and chicken, cook for about 5-7 minutes (stirring often) or until 1/2 done.

Add everything else (veggies and spices), mix well.

Continue cooking for about 15 more minutes or until done.

Super quick and easy meal for the whole family! If your family is sensitive to spice, just decrease the red pepper flakes a tad.



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GARLIC HERB WHOLE ROASTED CHICKEN

1 5 to 6 pound whole chicken

2 Tablespoons coconut oil

Sea salt and black pepper to taste

2 Tablespoons garlic powder

2 Tablespoons poultry seasoning

Preheat the oven to 400° F.

Take your whole chicken and remove any giblets from the inner cavity (if any). Wash and dry the chicken with a paper towel.

Place the chicken in a baking pan.

Oil the chicken with coconut oil. Season with sea salt, black pepper, garlic powder, and poultry seasoning.

Place the pan with the chicken in the oven and cook for 1 hour. Come back and check to see if the chicken is fully cooked by poking the portion between the thigh and leg with a knife. If the meat is tender, white, and the juices run clear, it is done. If not, then you can allow the chicken to cook for another 15 to 20 minutes. The skin should be a golden-brown color before serving.

Serve with your favorite steamed veggie!




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GARLIC SCALLOPS

Zucchini Noodles 4-6 zucchini, spiraled

1 red pepper, diced

2 Tablespoons olive oil

2 teaspoons Italian seasoning


Scallops 1 pound scallops

1 bunch of green onions, chopped

4 cloves of garlic, minced

4 Tablespoons avocado oil

salt and pepper to taste

Add olive oil, peppers, and zucchini to a pan and cook over medium heat. Add salt and pepper to taste.

Stir occasionally. Cook for about 15 minutes or until desired tenderness or crunchiness.

Meanwhile, heat avocado oil over medium heat and sauté minced garlic until the wonderful smell of garlic fills the room - usually several minutes.

Reduce heat to low-medium. Add scallops to pan. Salt and pepper taste.

Cook 5-6 minutes per side until done. Serve over zucchini noodles, top with chopped green onions, and enjoy!



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PESTO, SPINACH, AND TOMATO STUFFED CHICKEN BREAST

4 chicken breasts

1 tablespoon coconut oil

Sea salt and black pepper to taste

1 cup jarred pesto

1 large tomato, sliced

2 cups spinach

Preheat the oven to 400° F.

Oil and season the chicken breasts sea salt and black pepper. Use a sharp knife to split each chicken breast in half lengthwise – without cutting all the way through.

Next, add about 2 tablespoons of pesto to the inside of one half of each chicken breast. Top with spinach and tomato.

Close the chicken breast and secure along the edges with 2 or 3 toothpicks.

Place a large pan over medium-high heat with coconut oil. When the oil is melted, brown the chicken breasts for about 2 to 3 minutes per side.

When both sides are brown, place the pan in the oven and bake for about 8 to 10 minutes. Remove the toothpicks before plating.

**Serve with a side salad.



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KETO STEW

2 lbs stew meat, cut into 1-2 inch chunks (if it isn't already)

1 lb kielbasa, cut into 1/2 inch slices

2 Tablespoons olive oil

1 cup cauliflower florets

1 cup broccoli florets

1 orange pepper, cut into 1-inch strips

1 yellow pepper, cut into 1-inch strings

1/2 onion, cut into 1-inch strips

4 cups bone broth

1 cup water

1/4 teaspoon salt

1/2 Tablespoon Italian Seasoning

1/4 teaspoon cardamom

1 teaspoon onion powder

1 teaspoon garlic powder

Heat olive oil over med-high heat and brown the outsides of the stew meat.

Add to crockpot and then throw everything else in, mix it up, and cook on high for 5 hours or low for 8 or anything in between! You know your crock pot best!


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A LOVING DISCLAIMER This content is not intended to diagnose or treat any diseases. I am not a medical doctor or dietitian. I make no claims to any specialized medical training, nor do I dispense medical or dietary advice or prescriptions. The information here is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor or wellness team if you have any questions regarding your diet or anything medically related and then make your own well-informed decisions based on what is best for your unique genetics, culture, conditions, and stage of life.

All materials are copyrighted and remain the property of their respective owners. Materials made available to the private group forums, by email or any other means, may not be distributed in any fashion, print nor electronic, without the expressed written permission of the respective owner. Thank you for your professional understanding. PLEASE NOTE: All contents within this guide are based on my personal knowledge, opinions, and experience as a health coach. Please consult your doctor regarding medications or medical advice.


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P a g e | 1 P a g e | 0 - trinakrug.com · on baking sheet. Melt coconut oil and paint over chicken. Melt coconut oil and paint over chicken. Make for 60 minutes (I tend to overcook