The Keto Queens:

40 Keto Meal Prep Recipes

Faith Gorsky of AnEdibleMosaic.com

Lara Clevenger (MSH, RD, LD/N) of LaraClevenger.com

The Keto Queens: 40 Keto Meal Prep Recipes Text Copyright ©2019 The Keto Queens by Faith Gorsky | An Edible Mosaic; Lara Clevenger | LaraClevenger.com. Photography Copyright ©2019 by Faith Gorsky | An Edible Mosaic. All rights reserved. No part of this book may be reproduced in any form or by any means without the prior written consent of the copyright holders (Faith Gorsky and Lara Clevenger), except brief quotations in critical articles and reviews. The information presented in this e-book is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. Discuss this information with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. We cannot and do not give you medical advice. First Edition. The Keto Queens: 40 Keto Meal Prep Recipes Authors: Faith Gorsky of AnEdibleMosaic.com; Lara Clevenger of LaraClevenger.com Editor: Faith Gorsky Designer: Faith Gorsky Photographer and Food Stylist: Faith Gorsky Cover, clockwise from top right corner: Broccoli Cheddar Egg Muffins page 23, Grilled Steak and Vegetables page 56, Trail Mix page 40, and Roast Chicken Dinner page 65. For additional information on The Keto Queens, see the website at www.TheKetoQueens.com. For more of Faith and Lara’s recipes, see www.AnEdibleMosaic.com and www.LaraClevenger.com.

TABLE OF CONTENTS Bulletproof Drinks

Chicken Bone Broth. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 Vanilla Cream Coffee. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Golden Milk Latte. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Matcha Latte. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Pumpkin Spice Latte. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Hot Chocolate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Pink Drink. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Earl Grey Tea. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Breakfasts

Cinnamon Toast Crunch Granola. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Bell Pepper and Bacon Instant Pot Sous Vide Egg Bites. . . . . . . . . . . . . . . . . . . . . . . . . 19 Toasted Coconut Chia Seed Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Broccoli Cheddar Egg Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Fathead Blueberry Cobbler Bars. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Steak and Eggs with Mushrooms. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 Protein Waffles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Western Omelet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32

Fat Bombs

Chocolate Chip. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 Toasted Coconut. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Almond Cookie. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Blueberry Cheesecake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Lemon Chia Seed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 Butter Pecan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 Savory Ranch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 Cheddar Bacon. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38

Snacks

Trail Mix. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Summer Sausage Cucumber Cream Cheese Bites. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 Tortilla Chips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 Bacon Guacamole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

Weeknight Dinners

3-Cheese Fathead Pizza. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48 Sheet Pan Butter Dill Salmon and Asparagus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Pan-Seared Pork Chops with Creamy Pan Gravy and Garlicky Green Beans. . . . . . . . . 53 Grilled Steak and Vegetables. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56

Weekend Dinners

Crack Chicken. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

Mississippi Pot Roast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60 Beef Lasagna with Cabbage Noodles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Roast Chicken Dinner. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Classic Beef Stew in an Instant Pot. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .67 Indian Butter Chicken. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Asian-Inspired Sesame Garlic Ginger Chicken Soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Garlic Parmesan Cast Iron Chicken Thighs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74

Desserts

Keto Chocolate Mug Cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .76 Vanilla Cheesecake Mousse with Blueberry Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78 Strawberry Ice Cream. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80 Almond Butter “Kiss” Cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82

About the Authors. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84

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Chicken Bone Broth Yields 1 serving Prep Time: 5 minutes Cook Time: N/A 1 cup homemade or top-quality store-bought chicken bone broth, warmed 2 tablespoons salted grass-fed butter 1. Blend the broth and butter in a blender until foamy. 2. Serve immediately. Macros Per Serving: 236kcals, 23g fat, 8g protein, 0g carbs

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Vanilla Cream Coffee Yields 1 serving Prep Time: 5 minutes Cook Time: N/A 1 1/4 cups (300 ml) strong, hot coffee 2 tablespoons Low Carb Keto Sweetened Condensed Milk (recipe below) 1 tablespoon MCT oil or coconut oil 1 tablespoon organic grass-fed unsalted butter 1. Blend all ingredients in a blender until foamy. 2. Drink! Macros Per Serving: 421kcals, 47g fat, 1.9g protein, 8.6g total carbs, 1.7g fiber, 5.6g sugar alcohols, 1.3g net carbs Low Carb Keto Sweetened Condensed Milk Yields about 1 cup (240 ml), 8 (2-tablespoon) servings Prep Time: 2 minutes Cook Time: 15 minutes 1 1/2 cups (355 ml) heavy whipping cream 3 tablespoons unsalted butter 3 tablespoons Swerve Confectioners 1/4 teaspoon stevia glycerite 1 pinch salt 1 teaspoon pure vanilla extract 1. Add the cream, butter, Swerve Confectioners, stevia glycerite, and salt to a medium saucepan

over medium heat. Bring to a boil and then turn the heat down and simmer until thickened, about 15 minutes, whisking occasionally.

2. Remove from the heat and whisk in the vanilla. 3. Cool to room temperature (it will thicken as it cools), and then store it covered in the fridge

for up to 5 days. Macros Per Serving: 191kcals, 20.4g fat, 6.9g total carbs, 5.6g sugar alcohols, 1.3g net carbs, 0g protein

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Golden Milk Latte Yields 1 serving Prep Time: 10 minutes Cook Time: N/A 1 cup plain unsweetened almond milk, heated to simmering 1 tablespoon grass-fed clarified butter (ghee) 1 tablespoon organic unrefined coconut oil (or MCT oil) 1/2 teaspoon pure vanilla extract 1/2 teaspoon ground turmeric 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/8 teaspoon black pepper 1 pinch salt 1 (1g) packet stevia/erythritol blend 1 scoop Vital Proteins Collagen Peptides 1. Add all ingredients to a blender and process until smooth and creamy. 2. Serve hot. Macros Per Serving: 369kcals, 32g fat, 19g protein, 2g total carbs, 1g fiber, 1g net carbs

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Matcha Latte Yields 1 serving Prep Time: 10 minutes Cook Time: N/A 1 cup + 2 tablespoons (9 oz) boiling water 1 1/2 teaspoons good-quality organic matcha powder 1 scoop Vital Proteins Collagen Peptides 1 tablespoon organic coconut oil 1 tablespoon organic ghee 1 teaspoon pure vanilla extract 1 small pinch sea salt 1 packet (1g) stevia/erythritol blend (we use Pyure) 1. Add all ingredients to a blender and process until smooth and creamy. 2. Serve immediately. Macros Per Serving: 313kcals, 28g fat, 12g protein, 0g carbs

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Pumpkin Spice Latte Yields 1 serving Prep Time: 10 minutes Cook Time: N/A Latte: 3/4 cup strong, hot brewed coffee 2 tablespoons organic heavy whipping cream 1 tablespoon organic unsalted butter 1 tablespoon unsweetened pumpkin puree 1/2 teaspoon pure vanilla extract 1/2 teaspoon pumpkin pie spice mix 1 packet (1g) stevia Topping: 2 tablespoons organic heavy whipping cream, whipped to soft peaks Ground cinnamon, for garnish 1. Blend all ingredients for the latte in a blender until foamy. 2. Pour into a mug, and if desired, top with the whipped cream and cinnamon. 3. Serve. Macros Per Serving: 323kcals, 33g fat, 1g protein, 3g carbs

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Hot Chocolate Yields 1 serving Prep Time: 5 minutes Cook Time: N/A 1 cup boiling water 1 tablespoon grass-fed butter 1 tablespoon MCT oil 1 tablespoon unsweetened natural cocoa powder 12 drops liquid stevia 1/2 teaspoon pure vanilla extract 2 tablespoons heavy cream, whipped 1 pinch instant espresso powder 1 pinch cinnamon or unsweetened natural cocoa powder, for garnish 1. Combine all ingredients except the whipped cream in a blender and process until smooth and

creamy. 2. Transfer to a mug and top with the whipped cream and a pinch of cinnamon or cocoa

powder. 3. Serve. Macros Per Serving: 340kcals, 4.6g total carbs, 2.2g fiber, 2.4g net carbs, 37g fat, 2g protein

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Pink Drink Yields 1 serving Prep Time: 5 minutes Cook Time: N/A 1 1/4 cups strong brewed passionfruit tea, cooled 1/4 cup canned unsweetened full-fat coconut milk 1/2 teaspoon pure vanilla extract 7 drops liquid stevia 3/4 cup ice cubes 2 tablespoons freeze-dried strawberries, or 2 medium fresh strawberries, thinly sliced 1. Add the tea, coconut milk, vanilla, and stevia to a blender and blend until smooth. 2. Pour into a large glass, add the ice, and stir in the strawberries. 3. Serve. Macros Per Serving: 104kcals, 8.3g fat, 0.9g protein, 3.6g total carbs, 0.5g fiber, 3.1g net carbs

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Bulletproof Tea Yields 1 serving Prep Time: 5 minutes Cook Time: N/A 1 cup strong hot brewed Earl Grey Tea 1 tablespoon grass-fed butter 1 tablespoon MCT oil 3 drops culinary-grade orange essential oil (optional) 3 drops liquid stevia 1. Add all ingredients to a blender and process until smooth and creamy. 2. Serve. Macros Per Serving: 218kcals, 25.5g fat, 0.1g protein, 0g carbs

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Cinnamon Toast Crunch Granola Yields 4 cups, 12 (1/3-cup) servings Prep Time: 5 minutes Cook Time: 15 minutes 2 cups raw sunflower seeds 2 cups flaked coconut 4 tablespoons golden flaxseed meal 2 tablespoons chia seeds 1/2 teaspoon salt 3 packets stevia 5 tablespoons avocado oil 1. Preheat the oven to 350F. 2. Toss together the sunflower seeds, coconut, flaxseed meal, chia seeds, salt, and stevia in a

large bowl, and then stir in the avocado oil. 3. Spread the granola out onto a large baking sheet and bake until golden, about 15 minutes,

tossing once halfway through. 4. Cool to room temperature, and then store in an airtight container for up to 1 month. Macros Per Serving: 298kcals, 28g fat, 6g protein, 9g total carbs, 5g fiber, 4g net carbs

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Bell Pepper and Bacon Instant Pot Sous Vide Egg Bites Yields 7 egg bites Prep Time: 10 minutes Cook Time: 20 minutes 4 strips bacon, chopped small 1/4 cup minced onion 1/4 cup minced green bell pepper 1/4 cup minced red bell pepper 4 large eggs 2 oz (57g) white cheddar cheese, shredded (about 1/2 cup shredded) 2 tablespoons heavy whipping cream 1/4 teaspoon black pepper Fresh parsley, minced, for garnish (optional) 1. Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the

chopped bacon and cook until crispy, about 5 minutes, stirring occasionally. Transfer to a bowl and set aside.

2. Add the onion, green bell pepper, and red bell pepper and cook until softened, about 2

minutes, stirring occasionally. Transfer the sautéed vegetables to the bowl with the bacon and set aside. Press “Cancel” to stop sautéing.

3. Wash and dry the metal pot inside the Instant Pot. 4. Add the eggs, cheddar, cream, and black pepper to a food processor and process until

smooth. Add the bacon and sautéed vegetables and pulse 5 times. Pour the egg mixture into a silicone egg bites mold for Instant Pot (you should get 7 egg bites).

5. Place a metal trivet into the inner chamber of pressure cooker. Add 1 1/2 cups water. Cover

the top of the egg bites mold with aluminum foil (to prevent condensation from dripping in), and place the mold on top of the trivet (the mold should fit into a 6 or 8 quart capacity Instant Pot).

6. Turn the pot on “Steam” for 10 minutes, and then do a natural pressure release for 10

minutes. Release any remaining pressure, and then carefully remove the egg bites mold. The egg bites should come out easily without the need to grease the mold.

7. Store the egg bites covered in the fridge for up to 5 days. 8. Serve the egg bites garnished with fresh parsley if desired. Macros Per Egg Bite: 114kcals, 1.7g total carbs, 0.3g fiber, 1.4g net carbs, 8.7g fat, 7.1g protein

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Toasted Coconut Chia Seed Pudding Yields 5 servings Prep Time: 15 minutes Cook Time: N/A 1/2 cup (120 ml) heavy whipping cream 1 1/2 cups (355 ml) water 6 tablespoons Chosen Foods Organic Chia Seeds 1 teaspoon pure vanilla extract 1/2 teaspoon pure almond extract (or coconut extract) 1/4 teaspoon liquid stevia 1 pinch sea salt 1/2 cup unsweetened shredded coconut 1/4 cup unsweetened shredded coconut, toasted (for topping) 1. Combine the cream, water, chia seeds, vanilla, almond extract, stevia, salt, and 1/2 cup

coconut in a medium bowl. Cover and refrigerate overnight, or until gelled, stirring occasionally if possible.

2. Divide the pudding between 4 individual serving glasses and sprinkle 1 tablespoon toasted

coconut on top of each (if desired, top each with a dollop of unsweetened whipped cream too).

3. Serve chilled; store covered in the fridge for up to 3 days. Macros Per Serving: 222kcals, 20g fat, 3.5g protein, 8.7g total carbs, 6.1g fiber, 2.6g net carbs

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Broccoli Cheddar Egg Muffins Yields 12 egg muffins Prep Time: 10 minutes Cook Time: 20 minutes 1 1/2 cups broccoli florets Avocado oil, for the muffin tray 10 large eggs 1/4 cup heavy whipping cream 1 cup shredded cheddar cheese 2 scallions, green and white parts, thinly sliced 1 teaspoon onion powder 1 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon minced fresh parsley 1. Fill a small saucepan 2/3 full with water and bring to a boil. Add the broccoli and boil 90

seconds, and then drain well. Cool. 2. Preheat the oven to 400F; lightly spray the inside of 12 silicone muffin molds with avocado

oil. 3. Beat together the eggs and cream in a large bowl. Whisk in the cheddar, scallions, onion

powder, salt, and black pepper. 4. Divide the mixture between the 12 muffin wells and bake until the eggs are set, about 15 to

20 minutes. 5. Cool in the molds for 10 minutes before removing. 6. Serve warm. Macros Per Egg Muffin: 112kcals, 8g fat, 7g protein, 1g carbs

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Fathead Blueberry Cobbler Bars Yields 12 servings Prep Time: 25 minutes Cook Time: 35 minutes Pastry for Top and Bottom: 3/4 cup (85 g) almond meal or flour 2 tablespoons Swerve Confectioners 1/2 teaspoon ground cinnamon 1/4 teaspoon baking powder 1/8 teaspoon salt 1 1/2 cups (6 oz/170 g) low-moisture part-skim shredded mozzarella 1 oz (28 g) cream cheese 2 tablespoons unsalted butter 1 large egg 1 teaspoon pure vanilla extract 1/8 teaspoon stevia glycerite Filling: 2 cups frozen blueberries 2 tablespoons granulated erythritol 1/8 teaspoon stevia glycerite 1/8 teaspoon salt 1 teaspoon pure vanilla extract 1/2 teaspoon fresh lemon juice 1 teaspoon psyllium husk powder Other: Coconut oil spray 1. Preheat the oven to 350F; spray the inside of an 8 by 8-inch pan with coconut oil and set

aside. 2. For the dough, whisk together the almond flour, Swerve Confectioners, cinnamon, baking

powder, and salt in a medium bowl and set aside. 3. Melt the mozzarella, cream cheese, and butter together in a double boiler or microwave. If

using the microwave, start out with 1 minute and then stir the cheese with a fork; continue heating it in 15-second intervals until it’s melted.

4. Use a fork to mix the egg, vanilla, and stevia glycerite into the mozzarella mixture. 5. Stir the dry ingredients into the cheese mixture. It’s easiest to do this with your hands; to help

prevent the dough from sticking, lightly spray your hands with a little coconut oil before kneading the ingredients together until they form a dough.

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6. Press 3/4 of the dough (reserve 1/4 for topping) into the bottom and 1/4 to 1/2 inch up the

sides of the prepared 8 by 8-inch pan. Bake until light golden, about 15 minutes. 7. For the filling, add the blueberries, erythritol, stevia glycerite, and salt to a medium saucepan

over medium heat. Bring to a simmer, and then cover and boil 5 minutes. Add the vanilla, lemon juice, and psyllium and cook until thickened, about 30 seconds more, stirring constantly.

8. Spread the filling out into the pre-baked dough bottom. Crumble the remaining 1/4 of the

dough on top. 9. Bake until the dough on top is light golden, about 15 to 20 minutes. 10. Cool to room temperature before cutting. Store leftovers in the fridge for up to 5 days (they

can be reheated in the microwave or toaster oven if desired). Macros Per Serving: 128kcals, 9.6g fat, 5.6g protein, 10.2g total carbs, 1.6g fiber, 4.5g sugar alcohols, 4.1g net carbs

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Leftover Steak and Eggs with Mushrooms Yields 2 servings Prep Time: 5 minutes Cook Time: 15 minutes 2 tablespoons clarified butter (ghee), divided 4 ounces baby bella mushrooms, halved 1 teaspoon minced garlic 1/8 teaspoon salt 1 pinch black pepper 1/2 pound leftover sliced steak 4 large eggs 1 teaspoon minced fresh parsley, for garnish 1. Heat 1 tablespoon ghee over medium heat in a large cast-iron skillet. Add the mushrooms

and cook until softened, about 8 minutes, stirring occasionally. Stir in the garlic, salt, and black pepper, and cook 30 seconds, stirring constantly. Transfer to a bowl and set aside for now.

2. Add the remaining 1 tablespoon ghee to the skillet and turn the heat up to medium-high. Add

the steak to one side of the skillet and cook until warm. 3. Add the eggs to the other side of the skillet, and cook until they reach your desired level of

doneness. 4. To serve, arrange the steak on 2 plates, top each plate with 2 eggs and half of the mushrooms.

Sprinkle the parsley on top and serve hot. Macros Per Serving: 594kcals, 53.7g fat, 33.9g protein, 4.1g total carbs, 1.4g fiber, 2.7g net carbs

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Protein Waffles Yields 3 large waffles, 6 servings Prep Time: 10 minutes Cook Time: 10 minutes 1 cup almond flour 4 tablespoons milled golden flaxseed 4 tablespoons unflavored whey protein powder 4 tablespoons Swerve Confectioners 1/2 teaspoon psyllium husk powder 1/4 + 1/8 teaspoon salt 1/4 + 1/8 teaspoon baking soda 3 large eggs 1/4 cup heavy whipping cream 1 1/2 teaspoons apple cider vinegar 1 teaspoon pure vanilla extract 1 teaspoon vanilla bean paste 1/4 teaspoon stevia glycerite 1/8 teaspoon almond extract 1. Whisk together the almond flour, milled golden flaxseed, whey protein powder, Swerve

Confectioners, psyllium husk powde,r salt, and baking soda in a large bowl. 2. Add the eggs, cream, vinegar, vanilla extract, vanilla bean paste, stevia glycerite, and almond

extract and whisk to combine. 3. Let the batter rest for 3 minutes while you preheat your waffle iron. 4. Pour 1/3 of the batter into the hot waffle iron. The waffle is done when the waffle starts to

steam, about 2 minutes. Carefully remove the waffle and repeat with the remaining waffle batter.

5. Serve. Macros Per Serving: 242kcals, 16.9g carbs, 3.7g fiber, 10g sugar alcohols, 3.2g net carbs, 16.7g fat, 17g protein

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Western Omelet Yields 3 servings Prep Time: 10 minutes Cook Time: 15 minutes 3 tablespoons clarified butter (ghee) 1/2 small yellow onion, diced 1/2 green bell pepper, diced 1/4 red bell pepper, diced 4 ounces deli ham, diced 6 large eggs, whisked 1/4 teaspoon black pepper 1/4 teaspoon garlic powder 3 ounces shredded Cheddar cheese 1 teaspoon minced fresh parsley leaves, for garnish 1. Add the ghee to a medium cast-iron skillet over medium heat. Once hot, add the onion, bell

peppers, and ham, and cook until the vegetables are starting to soften, about 10 minutes, stirring occasionally.

2. Whisk together the eggs, black pepper, and garlic powder in a bowl. 3. Spread the vegetables and ham around evenly in the skillet and then pour in the whisked

eggs. Cook until the eggs are nearly set. As the eggs cook, use a rubber spatula to lift the cooked portion and carefully rotate the skillet so the uncooked portion goes to the bottom of the skillet.

4. Sprinkle on the cheese and broil the omelet until the cheese is melted (stay with it, this

happens fast). 5. Serve with the fresh parsley sprinkled on top. Macros per serving: 433kcals, 4.5g carbs, 0.8g fiber, 3.7g net carbs, 34.3g fat, 27g protein

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Sweet Fat Bomb Base Yields 12 fat bombs Prep Time: 10 minutes Cook Time: N/A 1/4 cup unsalted butter, at room temperature 1/4 cup unsweetened salted macadamia nut butter 4 ounces cream cheese, slightly softened 2 (1g) packets stevia/erythritol blend 1 teaspoon pure vanilla extract 1. Beat together all ingredients until smooth. 2. Line a mini muffin tray with 12 liners and divide the batter between the mini muffin wells.

(If using a topping, freeze the fat bombs 3 minutes and then sprinkle it on top.) 3. Store the fat bombs in an airtight container in the fridge for up to 1 month. (They will soften

at room temperature.) Macros Per Fat Bomb: 102kcals, 1.8g total carbs, 0.4g fiber, 1.4g net carbs, 10.6g fat, 1g protein Flavor Variations Chocolate Chip: Top each fat bomb with 1/2 teaspoon mini stevia-sweetened chocolate chips. Macros Per Fat Bomb: 112kcals, 3.6g carbs, 1.2g fiber, 2.4g net carbs, 11.5g fat, 1.2g protein Toasted Coconut: Top each fat bomb with 1/2 teaspoon unsweetened toasted coconut flakes. Macros Per Fat Bomb: 107kcals, 2g carbs, 0.5g fiber, 1.5g net carbs, 11.2g fat, 1.1g protein Almond Cookie: Top each fat bomb with 3 whole almonds and if desired, a sprinkle of cinnamon. Macros Per Fat Bomb: 123kcals, 2.6g carbs, 0.8g fiber, 1.8g net carbs, 12.5g fat, 1.8g protein Chia Lemon: Top each fat bomb with 1/8 teaspoon chia seeds and 1 pinch fresh lemon zest. Macros Per Fat Bomb: 104kcals, 2g carbs, 0.5g fiber, 1.5g net carbs, 10.8g fat, 1.1g protein Butter Pecan: Top each fat bomb with a pecan half; there’s butter in the recipe, but you can also add 3 drops butter extract to the fat bomb base if desired. Macros Per Fat Bomb: 112kcals, 2g carbs, 0.5g fiber, 1.5g net carbs, 11.7g fat, 1.1g protein Blueberry Cheesecake: Top each fat bomb with 1 teaspoon frozen wild blueberries. Macros Per Fat Bomb: 104kcals, 2.4g carbs, 0.5g fiber, 1.9g net carbs, 10.7g fat, 1g protein

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Savory Ranch Fat Bombs Yields 14 cheese balls Prep Time: 15 minutes Cook Time: N/A 6 ounces shredded cheddar 6 ounces cream cheese, slightly softened 3/4 teaspoon garlic powder 1/2 teaspoon dried dill 5 tablespoons finely chopped pecans 1 tablespoon minced fresh parsley 1. Add the cheddar, cream cheese, garlic powder, and dried dill to a medium bowl and stir well

to combine. 2. Place a piece of plastic wrap directly on top of the cheese and chill 8 minutes in the freezer. 3. Roll the cheese mixture into 14 balls. 4. Combine the pecans and parsley in a shallow bowl. 5. Roll each cheese ball in the pecan mixture to coat. 6. Serve, or store in an airtight container in the fridge for up to 1 week. Macros Per Fat Bomb: 108kcals, 1.6g carbs, .3g fiber, 1.3g net carbs, 9.9g fat, 4g protein

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Cheddar Bacon Fat Bombs Yields 10 cheese balls Prep Time: 15 minutes Cook Time: N/A 6 ounces shredded cheddar 6 ounces cream cheese, slightly softened 3/4 teaspoon garlic powder 1/2 teaspoon onion powder 1/8 teaspoon black pepper 3 slices bacon, crisped, patted dry, and finely chopped 2 tablespoons minced fresh parsley 1. Add the cheddar, cream cheese, garlic powder, onion powder, and black pepper to a medium

bowl and stir well to combine. 2. Place a piece of plastic wrap directly on top of the cheese and chill 8 minutes in the freezer. 3. Roll the cheese mixture into 10 balls. 4. Combine the bacon and parsley in a shallow bowl. 5. Roll each cheese ball in the bacon mixture to coat. 6. Serve, or store in an airtight container in the fridge for up to 1 week. Macros Per Fat Bomb: 96kcals, 1.4g carbs, 0g fiber, 1.4g net carbs, 8.3g fat, 4g protein

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Keto Trail Mix Yields 3 3/4 cups, 10 servings Prep Time: 10 minutes Cook Time: 15 minutes Coconut oil spray, for the pan 1 cup raw almonds 1 cup raw pecans 1 cup coconut flakes 2 teaspoons pure vanilla extract 1/4 teaspoon liquid stevia extract 1/4 teaspoon fine salt 3/4 cup stevia-sweetened chocolate chips 1. Preheat the oven to 325F; line a large baking tray with parchment paper and spray the top of

the parchment with coconut oil spray. 2. Toss together the almonds, pecans, coconut flakes, vanilla, stevia, and salt in a large bowl. 3. Spread out on the prepared baking sheet and bake until golden, about 15 minutes. 4. Cool completely and then stir in the chocolate chips. 5. Store in an airtight container at room temperature for up to 2 weeks. Macros Per Serving: 287kcals, 17g carbs, 8.7g fiber, 3.6g sugar alcohol, 4.7g net carbs, 26.5g fat, 5.8g protein

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Summer Sausage Cucumber Cream Cheese Bites Yields 12 bites, 6 servings Prep Time: 15 minutes Cook Time: N/A 3 oz (85 g) full-fat organic grass-fed cream cheese, at room temperature 3 tablespoons organic grass-fed heavy cream 12 (1/4-inch thick) slices organic uncured turkey or beef summer sausage 12 (1/4-inch thick) sliced seedless cucumber 1 tablespoon minced fresh chives 1. Beat the cream cheese with a handheld electric mixer in a medium bowl until smooth. Beat

the heavy cream to stiff peaks in a separate medium bowl. Beat 1/4 of the whipped cream into the cream cheese mixture until smooth. Use a rubber spatula to fold in the remaining whipped cream 1/4 at a time. Cover the mousse and refrigerate 10 minutes.

2. To assemble the bites, top each slice of sausage with a slice of cucumber. Pipe the cream

cheese mousse on top, and sprinkle on the chives. 3. Serve. NOTES Pro Tip: If you don’t have a piping bag, you can put the cream cheese mousse into a zip-top plastic bag, trim off one of the bottom corners, and pipe the cream cheese out that way. Make Ahead: You can slice up the cucumbers and summer sausage ahead of time and store them separately in the fridge until you want to assemble these bites. Macros Per 2 Bites: 166.5kcals, 15.2g fat, 5.3g protein, 2g total carbs, .3g fiber, 1.7g net carbs

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Tortilla Chips Yields 6 servings Prep Time: 25 minutes Cook Time: 12 minutes 1 1/2 cups (170 g) part-skim shredded mozzarella 1/2 cup (56 g) almond flour 1 tablespoon golden flaxseed meal 1/4 teaspoon salt 1/8 teaspoon black pepper 1. Preheat the oven to 375F. Line 2 large baking sheets with parchment paper or silpat liners. 2. Melt the cheese in a double boiler or microwave. If you’re using the microwave, place the

cheese in a large glass bowl, microwave it for 1 minute, and then in 15 second-intervals after that, checking and stirring until it’s melted.

3. Once the cheese is melted, use a fork to mix in the almond flour, flaxseed meal, salt, and

pepper. Use your hands to knead it a bit until it looks like dough. (If the dough cools too much, you may need to microwave it for a few seconds so it’s easier to work with.)

4. Divide the dough into 2 equal balls. Spread or roll each ball of dough out onto the prepared

baking sheets until each is a rectangle about 8 by 10-inches. Cut each into square or triangle-shaped chips. Spread the chips out on the baking sheets so they’re not touching.

5. Bake until golden brown on both sides, about 10 to 15 minutes, flipping the chips once

halfway through. 6. Serve, or store the chips for up to 3 days in an airtight container at room temperature. To re-

crisp the chips after the first day, bake them for 5 minutes at 350F. Macros Per Serving: 147kcals, 10.9g fat, 4.3g total carbs, 1.7g fiber, 2.6g net carbs, 9.2g protein

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Garlicky Bacon Guacamole Yields 6 servings Prep Time: 6 minutes Cook Time: 8 minutes 4 slices bacon 3 Haas avocados 2 large cloves garlic, crushed 2-3 tablespoons fresh lemon juice 1/4 teaspoon salt 1. Cook the bacon until crisp; let it cool and then crumble it. 2. Mash the avocado together with the rendered bacon fat, garlic, lemon, and salt. Taste and add

additional salt if desired. 3. Spoon the guacamole into a serving dish and top with the crumbled bacon. 4. Serve. Macros Per Serving: 210kcals, 17.2g fat, 12.6g carbs, 8.6g fiber, 4g net carbs, 5.3g protein

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3 Cheese White Pizza Yields 1 12-inch pizza/8 servings Prep Time: 5 minutes Cook Time: 10 minutes Pizza Dough: 1 teaspoon instant yeast 2 tablespoons warm water 1 cup (112g) almond flour 1 teaspoon psyllium husk powder 1 teaspoon baking powder 1 1/2 cups (6 oz/170g) shredded low-moisture part-skim mozzarella 1 oz (28g) cream cheese 1 large egg, beaten Avocado oil, olive oil, or ghee, for oiling your hands Garlic Cream Sauce: 2 tablespoons unsalted butter 2 large cloves garlic, crushed or minced 3 oz (85g) cream cheese 1 tablespoon heavy whipping cream 1 teaspoon dried parsley flakes 1/8 teaspoon salt 1/8 teaspoon black pepper Other: 1 1/2 cups (6 oz/170g) shredded mozzarella cheese 3/4 cup (3 oz/85g) shredded white cheddar cheese 2 teaspoons minced fresh parsley, for garnish 1. For the pizza dough, preheat oven to 425F. If you have a clay baking stone, place it in the

center of the oven to preheat. 2. Add the yeast and warm water to a small bowl and stir to combine. Set aside until foamy,

about 5 to 10 minutes. 3. Whisk together the almond flour, psyllium husk powder, and baking powder in a medium

bowl and set aside. 4. Add the mozzarella and cream cheese to a large microwave-safe bowl. Microwave for 60

seconds and then give it a stir, and continue microwaving in 20-second increments until the cheese is fully melted and combined when stirred.

5. Stir the yeast mixture into the melted cheese until combined, and then stir in the beaten egg

until combined. Stir in the almond flour mixture until it forms a dough.

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6. Oil your hands and knead the dough a couple times until it comes together as a ball. 7. Roll the dough out between 2 pieces of parchment paper to a 12-inch circle. Poke the dough

in several places with a fork. 8. Slide the dough circle onto the preheated clay baking stone and bake until it’s starting to turn

golden brown in spots, about 6 minutes. If using a cookie sheet instead of a clay baking stone, cook 8 minutes.

9. To make the pizza, leave the oven on 425F and leave the clay baking stone in the center of

the oven. 10. While the dough is baking, make the garlic cream sauce. To do so, heat the butter in a small

skillet over medium heat. Once melted, add the garlic and cook 1 minute, stirring constantly. Add the cream cheese, heavy whipping cream, dried parsley flakes, salt, and black pepper and whisk until smooth. Turn off the heat.

11. Once the crust is pre-baked, spread the garlic cream sauce on top. Sprinkle on the mozzarella

and cheddar cheeses. 12. Slide the pizza onto the clay baking stone in the 425F oven and bake until the cheese is

melted, about 6 to 8 minutes. 13. Sprinkle the parsley on top and serve. Macros Per Serving: 334kcals, 6g carbs, 2g fiber, 4g net carbs, 27g fat, 17g protein

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Sheet Pan Butter Dill Salmon with Asparagus Yields 4 servings Prep Time: 10 minutes Cook Time: 15 minutes 1 tablespoon olive oil 4 (6 ounce) salmon filets 1 pound asparagus, woody ends trimmed off 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons butter, melted 1/2 teaspoon fresh lemon zest 1 tablespoon minced fresh dill 4 fresh lemon wedges 1. Preheat the oven to 425F. Line a large baking tray with foil and drizzle on the olive oil. 2. Arrange the salmon filets and asparagus on the baking tray and season with salt and pepper. 3. Bake until the salmon is opaque and flakes easily with a fork and the asparagus is tender,

about 12 to 15 minutes. 4. Transfer the salmon and asparagus to a serving platter. 5. Stir together the melted butter, lemon zest, and dill in a small bowl and drizzle on top of the

salmon and asparagus. 6. Serve along with the lemon wedges to squeeze on top. Macros Per Serving: 451kcals, 5.2g total carbs, 2.6g fiber, 2.6g net carbs, 31.8g fat, 37.2g protein

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Pan Seared Pork Chops with Creamy Pan Gravy and Garlicky Green Beans Yields 4 servings Prep Time: 10 minutes Cook Time: 20 minutes Pork Chops: 2 (16 ounce, 2-inch thick) bone-in pork chops 1 teaspoon salt 1/2 teaspoon black pepper 2 tablespoons clarified butter (ghee) 2 large cloves garlic, minced 2 teaspoons minced fresh rosemary 2 tablespoons heavy whipping cream Green Beans: 1 tablespoon unsalted butter 1 tablespoon avocado oil 1 pound green beans, ends trimmed and steamed until fork-tender 2 cloves garlic, thinly sliced 1/2 cup chicken stock 1/4 teaspoon salt 1/4 teaspoon black pepper 1. For the pork chops, preheat oven to 400F. 2. Pat the pork chops dry and season on both sides with salt and pepper. 3. Heat a medium-large cast-iron skillet over medium-high heat. Add the ghee and once

melted, sear the pork chops, about 4 to 5 minutes on each side, flipping once. 4. Transfer the pan to the oven and cook until the pork chops are fully cooked (the

thickest part should read 145F on an instant-read thermometer), about 8 to 10 minutes. Transfer the pork chops to a serving plate and place a foil tent on top to keep them warm.

5. To make the gravy, place the same skillet (with the drippings) over low heat. Add the

garlic and rosemary and cook until fragrant, about 2 to 4 minutes, stirring constantly. Turn off the heat and whisk in the cream.

6. For the green beans, heat a large cast-iron skillet over medium to medium-high heat.

Once hot, add the butter and oil. Once the butter is melted, add the green beans, garlic, chicken stock, salt, and black pepper. Cover the skillet and cook 10 minutes, stirring occasionally. Uncover the skillet and cook until the liquid is evaporated and the beans start to brown in spots, about 5 minutes more, stirring frequently.

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7. Serve the pork chops along with the gravy to drizzle on top with the green beans on the side.

Pork Chop and Gravy Macros Per Serving: 451kcals, 5.2g total carbs, 2.6g fiber, 2.6g net carbs, 31.8g fat, 37.2g protein Green Bean Macros Per Serving: 101kcals, 9.5g total carbs, 3.7g fiber, 5.8g net carbs, 6.6g fat, 2.9g protein

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Grilled Steak with Vegetables Yields 4 servings Prep Time: 15 minutes Cook Time: 15 minutes 2 small-medium zucchinis, sliced into 1/2-inch thick planks 1 red bell pepper, quartered and seeds removed 1 yellow onion, peeled and cut into 4 slices across 2 (1 pound) bone-in ribeye steaks 2 tablespoons olive oil 1 teaspoon salt 1/2 teaspoon black pepper 1. Preheat your grill. 2. Brush the olive oil on the vegetables and steaks, and sprinkle on the salt and pepper. 3. Cook until the steak reaches your desired level of doneness, and until the vegetables are

tender, about 10 to 15 minutes. 4. Serve. Macros Per Serving: 664kcals, 7.6g total carbs, 2.1g fiber, 5.5g net carbs, 55g fat, 35.5g protein

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Crack Chicken Yields 8 servings Prep Time: 5 minutes Cook Time: 20 minutes 2 slices bacon, chopped 2 lbs (910 g) boneless, skinless chicken breasts 2 (8 oz/227 g) blocks cream cheese 1/2 cup (120 ml) water 2 tablespoons apple cider vinegar 1 tablespoon dried chives 1 1/2 teaspoons garlic powder 1 1/2 teaspoons onion powder 1 teaspoon crushed red pepper flakes 1 teaspoon dried dill 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 cup (2 oz/57 g) shredded cheddar 1 scallion, green and white parts, thinly sliced 1. Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the

chopped bacon and cook until crispy. Transfer to a plate and set aside. Press “Cancel” to stop sautéing.

2. Add the chicken, cream cheese, water, vinegar, chives, garlic powder, onion powder, crushed

red pepper flakes, dill, salt, and black pepper to the pot. Turn the pot on Manual, High Pressure for 15 minutes and then do a quick release.

3. Use tongs to transfer the chicken to a large plate, shred it with 2 forks, and return it back to

the pot. 4. Stir in the cheese. 5. Top with the crispy bacon and scallion, and serve. Macros Per Serving: 437kcals, 4.5g total carbs, 0.2g fiber, 4.3g net carbs, 27.6g fat, 41.2g protein

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Mississippi Pot Roast Yields 10 servings Prep Time: 15 minutes Cook Time: 1 hour, 20 minutes 1 cup (237 ml) low-sodium beef broth 1/2 cup (118 ml) pepperoncini juice (or banana pepper juice) 1 tablespoon dried chives 1 tablespoon dried onion 1 1/2 teaspoons garlic powder 1 1/2 teaspoons onion powder 1 teaspoon crushed red pepper flakes 1 teaspoon dried dill 1/4 teaspoon black pepper 1 tablespoon soy sauce, or tamari sauce or coconut aminos 1 teaspoon Worcestershire sauce 2 tablespoons avocado oil 5 pound (2.27kg) beef chuck roast, cut in 2 to 3 pieces to fit inside your instant pot 8 tablespoons (113g) unsalted butter 2 tablespoons beef gelatin (we used Vital Proteins) 1/4 cup sliced pepperoncini or banana peppers 1. Whisk together the beef broth, pepperoncini juice, dried chives, dried onion, garlic powder,

onion powder, crushed red pepper flakes, dried dill, black pepper, soy sauce, and Worcestershire sauce in a bowl. Set aside for now.

2. Turn the pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add

the avocado oil and beef and cook until browned, about 3 to 5 minutes per side, flipping once. (Note that you may need to cook the beef in batches so the pot isn’t overcrowded.)

3. Pour the beef broth mixture on top, and place the butter on top of the seared beef. Turn the

pot on Manual, High Pressure for 60 minutes and then let the pressure naturally release for 20 minutes before doing a quick release. Use thongs to transfer the beef to a platter and cover with foil to keep warm.

4. Strain the liquid into a medium saucepan and whisk in the beef gelatin. Bring to a boil on the

stovetop, and cook until it’s thickened slightly into gravy, about 20 minutes, whisking occasionally.

5. Serve the beef garnished with the pepperoncini slices, along with the gravy. Macros Per Serving: 527kcals, 1g carbs, 37g fat, 45g protein

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Lasagna with Easy Meat Sauce and Cabbage Noodles Yields 8 servings Prep Time: 20 minutes Cook Time: 50 minutes Meat Sauce: 1 1/4 lbs (570 g) 85% grass-fed ground beef 1 medium yellow onion, diced 4 large cloves garlic, crushed 1 1/2 cups (355 ml) beef bone broth 6 tablespoons tomato paste 1 tablespoon dried Italian herb mix 3/4 teaspoon sea salt 1/4 teaspoon ground black pepper 1/4 teaspoon crushed red pepper flakes 1 tablespoon red wine vinegar Cheese Mixture: 1 lb (450 g) full-fat ricotta cheese 1 3/4 cups shredded mozzarella cheese, divided 6 tablespoons freshly-grated Parmesan cheese, divided 1/2 teaspoon garlic powder 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 large egg Other: 6 large cabbage leaves Olive oil spray 1. Preheat the oven to 400F; lightly spray the inside of an 8 by 8-inch casserole dish with olive

oil. 2. For the meat sauce, preheat a large skillet over medium to medium-high heat. Once hot, add

the beef and onion, and cook until the meat is browned and the onion is softened, about 6 to 8 minutes. Stir in the garlic and cook 1 minute more.

3. Stir in the bone broth and use a wooden spoon to scrape up any brown bits that have formed

on the bottom. 4. Add the tomato paste, herb mix, salt, black pepper, and red pepper flakes, and bring up to a

boil. 5. Turn the heat down slightly and let it simmer until the liquid is evaporated, about 10 minutes,

and then stir in the vinegar. Set aside.

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6. Mix together all ingredients for the cheese mixture and set aside, reserving 1/4 cup shredded

mozzarella and 2 tablespoons freshly-grated Parmesan for topping. 7. Meanwhile, bring a large pot of water to a rolling boil. Once boiling, add the cabbage leaves

and boil until tender, about 5 to 10 minutes. Remove the cabbage leaves, let them cool, and then pat dry. Cut each leaf in half and remove the tough inner stem.

8. To assemble the lasagna, spread out 1/4 of the meat sauce in the prepared casserole dish. 9. Arrange 2 cabbage leaves (4 halves) in a single layer on top of the meat sauce. Top with 1/4

of the meat sauce and 1/3 of the cheese mixture. Repeat this layering process 2 times. 10. Sprinkle the remaining 1/4 cup shredded mozzarella and 2 tablespoons freshly-grated

Parmesan on top, and bake (uncovered) until the casserole is bubbling, about 25 minutes. 11. To brown the top more, broil for a couple minutes. Macros Per Serving: 409kcals, 9g carbs, 1g fiber, 8g net carbs, 28.7g fat, 29.8g protein

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Rotisserie Chicken Dinner with Mashed Cauliflower and Roasted Brussels Sprouts Yields 6 servings Prep Time: 20 minutes Cook Time: 20 minutes Roasted Brussels Sprouts: 1 lb Brussels sprouts, halved 2 tablespoons olive oil 1/4 teaspoon salt 1/8 teaspoon black pepper Mashed Cauliflower: 1/2 of a medium-sized head of cauliflower 2 cloves of garlic, peeled 2 tablespoons unsalted butter 1/4 teaspoon salt 1/8 teaspoon black pepper Other: 1 store-bought rotisserie chicken Fresh parsley, for garnish (optional) For the Roasted Brussels Sprouts: Preheat the oven to 425F. Toss together the Brussels sprouts, oil, salt, and black pepper in a medium bowl; spread out evenly on a large baking sheet. Bake until golden and starting to turn crispy, about 20 minutes (no need to toss halfway through). For the Mashed Cauliflower: Add the cauliflower and garlic cloves to a medium saucepan and cover with cold water. Bring to a boil, and then turn the heat down a bit so it doesn’t boil over. Continue cooking (covered) until the cauliflower is easily mashable, about 8 minutes. Drain well. Add the cauliflower and garlic cloves, butter, salt, and black pepper to a food processor and process until smooth. To Serve: Arrange the chicken, roasted Brussels sprouts, and mashed cauliflower on a plate; garnish with parsley if desired. Serve. Macros Per Serving: 358kcals, 9.6g carbs, 3.9g fiber, 5.7g net carbs, 22.3g fat, 30.8g protein

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Classic Beef Stew in an Instant Pot Yields 8 servings Prep Time: 25 minutes Cook Time: 45 minutes 4 tablespoons clarified butter (ghee), divided 2 lbs grass-fed beef chuck steak, cut into 2-inch cubes 1 medium onion, chopped 1 medium carrot, cut into 2-inch pieces 1 medium parsnip, cut into 2-inch pieces 8 oz button mushrooms, quartered 6 cloves garlic, minced 1/2 cup dry red wine 2 cups water or low-sodium beef stock 2 tablespoons tomato paste 1 tablespoon grass-fed beef gelatin 1/2 tablespoon dried Italian herb mix 1/2 teaspoon salt 1/2 teaspoon black pepper Fresh thyme, for garnish (optional) Cauliflower mash, for serving (optional) 1. Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the

ghee and once melted, add the beef and cook until seared, about 3 to 5 minutes, flipping once halfway through. Transfer the beef to a bowl. (You may need to sear the beef in 2 batches so you don’t crowd the pot.)

2. Add the remaining 2 tablespoons ghee, onion, carrot, parsnip, and mushrooms. Cook briefly

until the vegetables take on a little color, about 2 minutes, stirring frequently. Add the garlic and cook 30 seconds more, stirring constantly. Stir in the red wine and cook 1 minute, scraping up any brown bits from the bottom of the pot. Press “Cancel” to stop sautéing.

3. Add the beef back to the pot along with the water, tomato paste, beef gelatin, Italian herb

seasoning, salt, and black pepper. Turn the pot on Manual, High Pressure for 35 minutes and then let the pressure naturally release for 10 minutes before doing a quick release.

4. Serve garnished with fresh thyme on top of cauliflower mash. Macros Per Serving: 370kcals, 25g fat, 9g total carbs, 2g fiber, 7g net carbs, 25g protein

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Indian Butter Chicken Yields 4 servings Prep Time: 25 minutes Cook Time: 35 minutes Spice Mix (you’ll use the entire mix for this recipe): 1 tablespoon garam masala spice mix 1 teaspoon cumin 1/2 teaspoon coriander 1/2 teaspoon turmeric 1/4 teaspoon black pepper 1/4 teaspoon cinnamon 1/4 teaspoon fenugreek Chicken: 1 lb (450 g) boneless, skinless chicken breast 2 teaspoons Spice Mix (from recipe above) 1/2 teaspoon sea salt 2 large cloves garlic, crushed 2 tablespoons fresh lemon juice 3 tablespoons sour cream Sauce: 4 tablespoons grass-fed clarified butter (ghee) 1 medium yellow onion, diced 3 large cloves garlic, crushed 1-inch piece fresh ginger, grated Remaining Spice Mix (from recipe above) 1/2 teaspoon sea salt 1/4 teaspoon crushed red pepper flakes (more or less to taste) 1 1/2 cups (355 ml) low-sodium chicken bone broth or water 4 tablespoons tomato paste 1/2 cup (120 ml) grass-fed heavy whipping cream For Serving (optional): A small handful of fresh cilantro leaves Sliced red onion 1. Mix together all of the spices for the mix and set aside. 2. Mix together all ingredients for the chicken in a medium bowl. Cover and refrigerate at least

2 hours, but up to 2 days. Cook the chicken until fully done (it’s no longer pink in the center) skewered on a grill or in a 400F oven for about 10 to 12 minutes.

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3. For the sauce, heat the ghee in a medium-large deep-sided skillet over medium heat. Once hot, add the onion and cook until softened and starting to caramelize, about 20 minutes, stirring occasionally. Stir in the garlic, ginger, and remaining spice mix and cook 1 minute, stirring constantly. Stir in the salt, crushed red pepper flakes, chicken broth, and tomato paste. Bring up to a boil, and then reduce the heat to simmer and cook 10 minutes. Cool slightly and then carefully puree using an immersion or regular blender. Return the sauce to the skillet.

4. Stir the cooked chicken and heavy whipping cream into the sauce. 5. Serve garnished with fresh cilantro and sliced red onion, if desired. Macros Per Serving: 469kcals, 31g fat, 9.8g total carbs, 1.7g fiber, 8.2g net carbs, 37.7g protein

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Asian-Inspired Sesame Garlic Ginger Chicken Soup Yields 4 servings Prep Time: 15 minutes Cook Time: 30 minutes 2 tablespoons clarified butter (ghee) 8 oz/225 g green cabbage (about 2 cups chopped) 8 oz/225 g button mushrooms, sliced 5 large cloves garlic, crushed 1 tablespoon fresh-grated ginger 4 cups (950 ml) chicken bone broth 1 lb/450 g boneless, skinless chicken breast, thinly sliced 1 tablespoon coconut aminos 1 tablespoon rice vinegar 1 teaspoon sesame oil 1 teaspoon sesame seeds, for garnish Fresh cilantro, for garnish 1. Add the ghee to a 3-quart saucepan over medium heat. Add the cabbage and cook until

starting to soften, about 5 minutes, stirring occasionally. Add the mushrooms and cook 5 minutes, stirring occasionally. Add the garlic and ginger and cook 30 seconds, stirring constantly.

2. Stir in the broth and chicken; bring to a boil, and then turn the heat down, cover the

saucepan, and simmer until the chicken is fully cooked and the vegetables are tender, about 15 to 20 minutes, stirring occasionally.

3. Stir in the coconut aminos, vinegar, and sesame oil. Taste and add salt and black pepper as

desired. 4. Serve with sesame seeds and fresh cilantro on top. Macros Per Serving: 367kcals, 17.6g fat, 7.6g total carbs, 2g fiber, 5.6g net carbs, 44g protein

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Garlic Parmesan Cast Iron Chicken Thighs Yields 4 servings Prep Time: 15 minutes Cook Time: 45 minutes 8 medium-sized bone-in, skin-on chicken thighs 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon clarified butter (ghee) 3 cloves garlic, minced 1/4 teaspoon crushed red pepper flakes 2 tablespoons freshly-grated Parmesan cheese 1 tablespoon minced fresh parsley leaves 1. Preheat the oven to 375F. 2. Pat the chicken dry and season it on both sides with salt and pepper. 3. Add the ghee to a large (at least 12 inch) cast-iron skillet over medium-high heat. Once hot,

add 4 chicken thighs skin-side-down and cook until seared on both sides, about 5 minutes on the first side and about 3 minutes on the second side. Transfer the seared chicken to a plate and repeat with the remaining 4 thighs.

4. Nestle the seared thighs back into to the skillet (it will be tight, but they should all fit).

Transfer the skillet to the oven and cook until the chicken is fully cooked, about 20 to 30 minutes. It should reach an internal temperature of 165F and the juices should run clear.

5. Transfer the chicken to a plate and place a foil tent on top to keep it warm. 6. Place the cast-iron skillet on the stovetop over medium-low heat. Add the garlic and crushed

red pepper flakes to the juice and fat in the skillet. Bring to a boil and cook 5 minutes, stirring frequently.

7. Add the chicken back to the skillet and coat it in the garlic butter. Sprinkle the Parmesan

cheese and parsley on top. 8. Serve. Macros Per Serving: 611kcals, 1.1g total carbs, 0.1g fiber, 1.0g net carbs, 50.4g fat, 40g protein

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Keto Chocolate Mug Cake Yields 1 serving Prep Time: 3 minutes Cook Time: 2 minutes 2 tablespoons unsalted butter, melted in a microwave-safe mug and cooled slightly 2 tablespoons Lakanto maple-flavored syrup 1 tablespoon Lakato granulated sugar substitute 7 drops liquid stevia 1/2 teaspoon pure vanilla extract 1 large egg 2 tablespoons almond flour 2 tablespoons unsweetened cocoa powder 1 tablespoon golden flaxseed meal 1/4 teaspoon baking powder 1 pinch salt 1. In a regular-sized coffee mug, use a fork to combine together the butter, Lakanto syrup,

granulated Lakanto, liquid stevia, vanilla, and egg. Add the almond flour, cocoa powder, flaxseed meal, baking powder, and salt and mix to combine.

2. Microwave on high for 1 minute 30 seconds. 3. Serve warm. Macros Per Serving: 420kcals, 34g carbs, 10.5g fiber, 17g sugar alcohols, 6.5g net carbs, 37.3g fat, 12.8g protein

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Vanilla Cheesecake Mousse with Blueberry Sauce Yields 6 servings Prep Time: 15 minutes Cook Time: N/A Blueberry Sauce: 1 cup fresh blueberries, plus 10 more for garnish (2 per serving) if desired 1/2 tablespoon erythritol 1/2 teaspoon pure vanilla extract 1/4 teaspoon real fruit natural pectin 1 drop stevia glycerite Vanilla Cheesecake Mousse: 8 oz (227 g) full-fat organic grass-fed cream cheese 2 tablespoons erythritol 1 teaspoon pure vanilla extract 3 drops stevia glycerite 1 cup (237 ml) organic grass-fed heavy whipping cream 1. Puree all ingredients for the blueberry sauce in a food processor (it doesn’t have to be

completely smooth), and set aside for now. The blueberry sauce will thicken slightly as it sits.

2. Unwrap the cream cheese, place it in a large bowl, and microwave on high for 30 seconds to

soften it. Add the erythritol, vanilla, and stevia glycerite, and beat with a handheld electric mixer until smooth.

3. Beat the heavy cream to stiff peaks in a separate medium bowl. Beat 1/4 of the whipped

cream into the cream cheese mixture until smooth. Use a rubber spatula to fold in the remaining whipped cream 1/4 at a time.

4. Transfer the mousse to 5 individual glasses or bowls and divide the blueberry sauce on top.

Garnish each with 2 blueberries if desired. 5. Serve, or cover and keep refrigerated up to 3 days before serving. Macros Per Serving: 285kcals, 27g fat, 12g total carbs, .6g fiber, 4.9g sugar alcohols, 6.5g net carbs, 3.6g protein

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Strawberry Ice Cream Yields 2 servings Prep Time: 5 minutes Cook Time: N/A 4 tablespoons heavy whipping cream 1/2 teaspoon pure vanilla extract 6 drops liquid stevia 1 small pinch sea salt 1 1/4 cups (190 g) whole frozen strawberries Optional Toppings: Walnuts Chia seeds Shredded coconut Cacao nibs 1. Add all ingredients to a high speed blender in the order listed and process until smooth and

creamy, tamping down as necessary. Serve immediately. Macros Per Serving: 136kcals, 11g fat, 9g total carbs, 3g fiber, 6g net carbs, 1g protein

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Almond Butter “Kiss” Cookies Yields 11 cookies, 11 servings Prep Time: 18 minutes Cook Time: 12 minutes 1 cup (256 g) creamy unsweetened almond butter 1 large egg 1 teaspoon pure vanilla extract 1/4 teaspoon salt 1/3 cup (48 g) Swerve Confectioner’s 35 g stevia-sweetened dark chocolate, cut into 11 squares 1. Preheat oven to 350F; line a large baking sheet with parchment paper or a sipat liner. 2. Add the almond butter to the bowl of a food processor and process until no lumps remain. 3. Add the egg, vanilla, and salt, and process to combine, scraping down the sides as necessary. 4. Add the Swerve and process until it comes together as a ball of dough. 5. Measure out 2 tablespoon-sized scoops of dough, roll each into a ball, and arrange the dough

balls evenly on the baking sheet. 6. Lightly press a piece of chocolate into the center of each ball of dough. 7. Bake until the cookies are golden on the bottom and outside, about 12 minutes. 8. Cool the cookies on the tray before removing and serving. Macros Per Serving: 159kcals, 14.2g fat, 13.4g total carbs, 3.3g fiber, 2.8g net carbs, 5.5g protein

ABOUT THE AUTHORS

Faith Gorsky

A law school graduate, Faith found her true calling in recipe development,

photography, and writing through her blog www.AnEdibleMosaic.com. Her

recipes and food photography reflect her various travels around the world, and

emanate her passion for healthy, seasonally-focused meals shared with friends

and family. But as an adult, Faith had a shift in what she considered “healthy”

eating. About 5 years ago she fell in love with the paleo lifestyle and discovered

she feels best when she avoids things like gluten, sugar, and even grains. Through

trial and error and immersing herself in research, about a year ago she found that

the ketogenic lifestyle is what ultimately works best for her body in terms of

maintaining a healthy weight, improving mental clarity and focus, and reducing

bloating and feelings of lethargy.

Lara Clevenger

A Registered Dietitian Nutritionist and Personal Trainer, Lara has worked in

clinical settings, in dialysis centers, and in long term care facilities, but she

discovered her true passion after launching her private practice

www.LaraClevenger.com. Lara discovered her passion for educating individuals

and using a food as medicine approach to treat medical conditions. Through this

she found a love of cooking, recipe development, and food photography. Lara,

like Faith, previously followed a paleo-like diet, but after doing much research,

she embarked on a ketogenic diet and lifestyle and found that her sugar cravings

disappeared, her energy levels increased, her recovery and sports performance

improved, and her insomnia disappeared while following a ketogenic lifestyle.

Their Story

Faith and Lara met in spring 2017 and immediately connected through their

mutual love of the ketogenic lifestyle. They teamed up to bring you

www.TheKetoQueens.com, a one-stop-shop for all things keto-related. They want

to showcase two things: 1) that eating keto isn’t just about bacon and heavy

whipping cream, so they make balanced real-food recipes that are doable for

home cooks of all levels, and 2) that keto really is a lifestyle and not just a fad diet,

and you can be satisfied eating this way even when dining out at restaurants or

on vacation. Cheers to ketosis!