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THE EATING PLAN DEBATE

We started this journey with one basic principal, base the Programme on known science. The Nutraceuticals will ensure your bodies biochemistry works towards fat loss and does not begin to work against the lifestyle decisions you are making. We looked at all the diets on the market, Nutritionist and Dietican advice. The recipes and eating plan are based on low carbohydrate, not calories. This is simply to reduce the stimulation of insulin, the hormone triggered by digesting carbohydrates (sugars) . Insulin is the hormone that identifies fat and assists in such being deposited in your cells. Refer to the EAT IT section of web site for support with your eating plan.

Healthy Recipes

INDEX FOR RECIPES

1. 90 Second Keto Bread

2. Best Keto Bread

3. Keto Coffee

4. Breakfast Egg on Avocado

5. Health Breakfast Granola

6. Coconut Flour Porridge with Blueberry

7. Protein Breakfast Shake

8. Breakfast Egg Artichoke Casserole

9. Cheese and Broccoli Balls

10. Cheesy Chicken Load with Broccoli and Carrot

11. Cheesy Chicken Zucchini in Savoury Coconut Gravy

12. Chicken Avocado Creamy Salad

13. Crispy Almond Chicken with Tomato Onion Sauce

14. Crispy Chicken Oregano with Coconut Coating

15. Coconut Creamy Chicken Cheese

16. Grilled Chicken Satay with Spicy Cashew Sauce

17. Grilled Chicken Thighs Rosemary

18. Garlicy Chicken Asparagus

19. Marinated Chicken Lemon Jalapeno

20. Sticky Chicken with Spicy Sauce

21. Tomato Chicken Stew with Baby Spinach

22. Tomato Chili Chicken Tender with Fresh Basil

23. Mediterranean Turkey Breasts

24. Quick Turkey Bowl

25. Turkey Breast with Salsa

26. Baked Lamb Ribs Rosemary

27. Greek Lamb Chops

28. Grilled Lamb Chops

29. Grilled Lamb Kebabs

30. Grilled Lamb Shoulder with Creamy Mint Sauce

31. Lamb Sundried Tomato Meatloaf

32. Oven Baked Lamb Ribs Macadamia with Tomato Salsa

33. Tasty Lamb Skewers

34. Greek Gyros

35. Baked Juicy Salmon with Sautéed Leak and Asparagus

36. Spinach Salmon Nugget

37. Salmon Lemon Black Pepper with Roasted Kale Garlic

38. Health Pan Seared Salmon with Mushroom and Spinach

39. Grilled Salmon Garlic with Tahini Sauce

40. Tuna Garlic Salad with Jalapeno Coleslaw

41. Tuna Cheese Steak with Asparagus Lemon Salad

42. Tuna Balls in Garlic Tomato Gravy

43. Tomato Creamy Tuna with Sautéed Broccoli and Cauliflower

44. Mixed Tuna Soup in Green Coconut Gravy

45. Steamed Prawns with Green Basil and Light Spinach Soup

46. Crispy Prawn with Almond Cheesy Sauce

47. Lemon Mint Grilled Prawns

48. Fish Balls with Chives and Lemon Garlic Creamy Sauce

49. Coconut Crab Cakes with Green Leaves

50. Warm Oxtail Soup with Nutmeg and Cloves

51. Spicy Pork with Kale Garlic

52. Spiced Pork Shoulder with Goat Cheese and Tender Veggies

53. Pork with Olives

54. Pork Coconut Curry in Lettuce Blanket

55. Mediterranean Pork Chops

56. Herbed Pork Roast

57. Herb Crusted Pork Tenderloin

58. Spicy Beef Tender with Healthy Cucumber

59. Sautéed Beef Pepper with Cheese and Parsley Topping

60. Beef Broccoli Crunchy Nugget

61. Zoodles with Four Cheese Pesto Sauce

62. Roasted and Curried Cauliflower

63. Stuffed Pepper with Artichoke and Spinach

64. Parmesan Covered Cauliflower Steak

65. Green Spaghetti with Cheesy White Prawn Sauce

66. Chive and Cream Cheese Filled Coconut Flour Tortilla

67. Grilled Zucchini Bread and Cheese Sandwich

68. Keto Approved Egg Muffin Sandwich

69. Macrobiotic Blueberry Pie

70. Fresh Berries with Cream

71. Keto Chocolate Cream

72. Chocolate Cookies

1

90 Second Keto Bread

Makes one mini loaf

Ingredients:

• 1 large egg

• 1 tablespoon milk

• 1 tablespoon olive oil

• 1 tablespoon coconut flour

• 1 tablespoon almond flour

• ¼ teaspoon baking powder

• Pinch Salt

• ¼ cup grated cheese (optional)

• 1 tablespoon minced scallions or herbs (optional)

Method:

1. Whisk the egg, milk, oil, coconut flour, baking powder, and salt together in a small bowl. Add the optional extras if using and combine.

2. Pour into a tall microwave-safe mug and tap the bottom firmly on the counter a few times to force any air bubbles to rise and pop. Microwave on high and 1 minute, 30 seconds.

3. Invert mug onto a cutting board and let the bread slide out. Cut crosswise into ½ inch thick slices. To toast, heat a teaspoon of oil in a small skillet over medium heat until simmering. Add slices and toast until golden brown, about 30 seconds per side.

2.

Best Keto Bread

Serves: 12

Preparation time: 15 minutes

Cooking time: 45 minutes

Ingredients:

• Cooking spray

• 7 eggs at room temperature

• ½ cup butter, melted and cooled

• 2 tablespoons olive oil

• 2 cups blanched almond flour

• 1 teaspoon baking powder

• ½ teaspoon xanthan gum

• ½ teaspoon sea salt

Method:

1. Preheat the oven to 350F/175C.

2. Whisk eggs in a bowl until smooth and creamy, about 3 minutes. Add melted butter and olive oil, mix until well combined.

3. Combine almond flour, baking powder, xanthan gum, and salt in a separate bowl; mix well. Add gradually to the egg mixture, mixing well until a thick batter is formed.

4. Pour batter into prepared pan and smooth the top with a spatula.

5. Bake in the preheated oven until a toothpick inserted in the center comes out clean, about 45 minutes.

Nutritional Value

Per Serving: Calories 247, Total Fat: 22.8g, Saturated Fat: 7.0g, Carbs: 4.9g, Sugars: 1g, Protein: 7.7g, Cholesterol: 116mg

3.

Keto Coffee

Serves: 4

Cooking time: 20 minutes

Ingredients:

• 2 cups of black coffee (brewed)

• 2 teaspoons of butter

• 1 teaspoon of coconut oil

• 1 teaspoon of cinnamon

Method:

1. Brew black coffee.

2. In a blender, combine coconut oil, coffee and butter.

3. Blend well. Add cinnamon or stevia and serve.

Nutritional Value

Calories: 260, Carbs: 0g, Fat: 26g, Protein: 1g

4.

Breakfast Egg on Avocado

Serves: 6

Cooking Time: 15 minutes

Ingredients:

• 1 teaspoon garlic powder

• ½ teaspoon sea salt

• ¼ cup parmesan cheese

• ¼ teaspoon black pepper

• 3 medium avocados

• 6 medium eggs

Method:

1. Prepare muffin tins and preheat oven to 350F.

2. To ensure that the egg will fit the cavity of the avocado, lightly scrape of 1/3 of the meat.

3. Place avocado on muffin tin to ensure it faces with the top up.

4. Evenly season each avocado with pepper, salt and garlic powder.

5. Add one egg on each avocado cavity and garnish top with cheese,

6. Pop in the oven and bake until the egg white is set, around 15 minutes.

7. Serve and enjoy.

Nutritional Value

Calories per serving: 261, Protein: 14.0g, Carbs: 4.0g, Sugar: 1.0g, Fat: 20.0g

5.

Healthy Breakfast Granola

Serves: 5

Cooking Time: 15 minutes

Ingredients:

• 1 cup walnuts, diced

• 1 cup unsweetened coconut flakes

• 2 tablespoons coconut oil, melted

• 4 packets Splenda

• 2 teaspoons cinnamon

Method:

1. Preheat the oven to 375F/190C.

2. Spray a baking tray with cooking spray and set aside.

3. Add all ingredients into a medium mixing blow and toss well.

4. Spread bowl mixture on a prepared baking tray and bake in preheated oven for 10 minutes.

5. Serve and enjoy.

Nutritional Value

Calories: 458, Fat: 42.5g, Carbs: 13.7g, Sugar: 2.7g, Protein: 11.7g, Cholesterol:0mg

6.

Coconut Flour Porridge with Blueberry

Serves: 5

Cooking Time: 5 minutes

Porridge Ingredients:

• 2 cups almond milk

• 1 teaspoon cinnamon

• 1 teaspoon vanilla extract

• 10 drops liquid stevia

• 1 pinch salt

• ¼ cup ground flaxseed

• ¼ cup coconut flour

Topping Ingredients:

• 1 ounce shaved coconut

• 2 tablespoons butter

• 2 tablespoons pumpkin seeds

• 60 grams blueberries

Method:

1. On low heat, place a small pot and heat almond milk.

2. Stir in salt, cinnamon, coconut flour and flaxseed.

3. With a whisk mix well and break up clumps.

4. Continue cooking until simmering and stir in vanilla extract and stevia.

5. Mix well. Continue cooking until desired thickness is achieved.

6. Evenly divide into two bowls.

7. Top evenly with the topping ingredients and enjoy.

Nutritional Value

Calories per serving: 405, Protein: 10.0g, Carbs: 10.0g, Sugar: 2.0g, Fat: 34.0g,

7.

Protein Breakfast Shake

Serves: 2

Cooking Time: 10 minutes

Ingredients:

• I cup coconut milk, unsweetened

• 1 scoop protein powder

• 7 ounces firm tofu

• 15 drops liquid stevia

• 2 tablespoons hemp hearts

Method

1. Add all ingredients into the blender and blend until you get a thick consistency.

2. Serve and enjoy.

Nutritional Value

Calories: 243, Fat: 13g, Carbs: 11g, Sugar: 1.4g, Protein: 21.2g, Cholesterol: 23mg

8.

Breakfast Egg Artichoke Casserole

Serves: 8

Cooking time: 35 minutes

Ingredients:

• 16 large eggs

• 14 ounce can artichoke hearts, drained

• 10 ounce box frozen chopped spinach, thawed and drained well

• 1 cup shredded white cheddar

• 1 garlic clove, minced

• 1 teaspoon salt

• ½ cup parmesan cheese

• ½ cup ricotta cheese

• ½ teaspoon dried thyme

• ½ teaspoon crushed red pepper

• ¼ cup milk

• ¼ cup shaved onion

Method:

1. Lightly grease a 9x13 inch baking dish with cooking spray and preheat oven to 350F

2. In a large mixing bowl, add eggs and milk. Mix thoroughly.

3. With paper towel, squeeze out the excess moisture from the spinach leaves and add to bowl of eggs.

4. Into small pieces, break the artichoke hearts and separate the leaves. Add to bowl of eggs.

5. Except for the ricotta cheese, add remaining ingredients in bowl of eggs and mix thoroughly/

6. Pour egg mixture into prepared dish.

7. Evenly add dollops of ricotta cheese on top of the eggs and then pop in the oven.

8. Bake until eggs are set around 35 minutes.

9. Remove from oven and evenly divide.

Nutritional Value

Calories per serving: 298. Protein: 22.6g, Carbs: 10.8g, Sugar:1.9g, Fat: 18.7g

9.

Cheese and Broccoli Balls

Serves: 4

Cooking time: 5 minutes

Ingredients:

• ¾ cup almond flour

• 2 large eggs

• 2 teaspoons baking powder

• 4 ounces fresh broccoli

• 4 ounces mozzarella cheese

• 7 tablespoons flaxseed meal

• Salt and pepper to taste

Sauce Ingredients:

• ¼ cup fresh chopped dill

• ¼ cup mayonnaise

• ½ tablespoon lemon juice

• Salt and pepper to taste

Method:

1. Place broccoli in food processor and pulse into small pieces. Transfer to a bowl.

2. Add baking powder, ¼ cup flaxseed meal, almond flour, and cheese. Season with salt and pepper. Mix well. Place remaining flaxseed meal in a small bowl.

3. Add eggs and combine thoroughly. Roll the batter into 1 inch balls. And then roll in flaxseed meal to coat the balls.

4. Cook balls in a 375F deep fryer until golden brown. Transfer cooked balls on to a paper towel lined plate.

5. Meanwhile, make the sauce by combining all ingredients in a medium bowl.

6. Serve cheese and broccoli balls with the dipping sauce on the side.

Nutritional Value

Calories per serving: 312, Protein: 18.4g, Carbs: 9.6g, Sugar: 2.0g, Fat: 23.2g

10.

Cheesy Chicken Loaf with Broccoli and Carrot

Serves: 4

Preparation time: 9 minutes

Cooking time: 19 minutes

Ingredients:

• 1-1/4 lb boneless chicken thighs

• 2 eggs

• 3 tablespoons extra virgin olive oil

• ½ cup chopped onion

• ½ teaspoon pepper

• ½ cup chopped broccoli

• ½ lb carrots

• 1 cup cheddar cheese cubes

Method

1. Preheat a steamer and prepare a loaf pan. Coat with cooking spray and set aside.

2. Peel the carrots and cut into small dices. Set aside.

3. Cut the boneless chicken thighs into cubes then place in a food processor. Process until smooth then set aside.

4. Next, preheat a saucepan over medium heat, pour olive oil into it.

5. Stir in chopped onion and sauté until wilted and aromatic. Remove from heat.

6. Combine the chicken and eggs then season with pepper.

7. Add sautéed onion, chopped broccoli, carrots, and cheese cubes to the chicken mixture then mix well.

8. Transfer the chicken mixture to the prepared loaf pan then spread evenly.

9. Place the loaf pan in the steamer and steam the chicken loaf for approximately 20 minutes.

10. Once the chicken loaf is done remove from pan and allow to cool for about 10 minutes.

11. Cut into thick slices, arrange on serving dish. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 6.2g, Calories: 433, Total Fat: 33.8g, Saturated Fat: 11.6g,

Protein: 24.4g, Carbs: 8.3g, Fibre: 2.1g, Sugar: 3.8g

Fat 70% Protein 24% Carbs 6%

11.

Cheesy Chicken Zucchini in Savoury Coconut Gravy

Serves: 4

Preparation time: 11 minutes

Cooking time: 34 minutes

Ingredients:

• 1 lb boneless chicken thighs

• 2 tablespoons extra virgin olive oil

• 2 tablespoons minced garlic

• ½ teaspoon black pepper

• 1 teaspoon Italian seasoning

• ½ cup coconut milk

• 1 cup sliced zucchini

• ¾ cup grated cheddar cheese

• ¼ cup chopped parsley

Method

1. Cut the boneless chicken thighs into cubes then set aside.

2. Next, preheat a skillet over medium heat then pour extra virgin olive oil into it.

3. Once the oil is hot, add the chicken cubes and zucchini slices, sauté until zucchini is wilted and chicken is done.

4. Remove the cooked chicken and zucchini from the skillet and place on a plate.

5. Next, stir in minced garlic to the skillet then sauté until lightly golden brown and aromatic.

6. After that, pour coconut milk into the skillet and season with black pepper and Italian seasoning. Bring to a simmer.

7. Once it is done, put the cooked chicken and sliced zucchini in the skillet and stir until the chicken is completely coated with seasoned coconut milk.

8. Transfer the cooked chicken, zucchini and gravy to a serving dish, sprinkle with grated cheddar cheese.

9. Garnish with fresh parsley and serve.

Nutritional Value

Per Serving: Net Carbs: 3.5g, Calories: 471, Total Fat: 38.6g, Saturated Fat: 16.9g, Protein: 26.7g,

Carbs: 4.8g, Fibre: 1.3g, Sugar: 1.8g

Fat 74% Protein 23% Carbs 3%

12.

Chicken Avocado Creamy Salad

Serves: 4

Preparation time: 11 minutes

Cooking time: 29 minutes

Ingredients:

• 1 lb boneless chicken thighs

• ½ cup almond milk

• 1 teaspoon oregano

• 2 tablespoons lemon juice

• 3 tablespoons extra virgin olive oil

• 1 ripe avocado

• 2 tablespoons chopped celeries

• 2 tablespoons cilantro

• ¼ cup diced onion

• ¼ cup teaspoon pepper

Method:

1. Add oregano to the almond milk then stir well.

2. Cut the boneless chicken thighs into slices then rub with the almond milk mixture. Let it rest for approximately 10 minutes.

3. In the meantime, preheat an oven to 250F and line a baking tray with aluminium foil.

4. Spread the seasoned chicken on the prepared baking tray and bake until the chicken is done.

5. While waiting for the chicken, cut the avocado into halves them remove the seed.

6. Peel the avocado and cut into cubes.

7. Place the cubes in a salad bowl the drizzle lemon juice and extra virgin olive oil over the avocado.

8. Add chopped celeries, cilantro, onion and pepper to the salad bowl then toss to combine.

9. Once the chicken is done, remove from the oven and transfer to a serving dish.

10. Top the chicken with avocado salad the serve immediately.

11. Enjoy right away.

Nutritional Value

Per Serving: Net Carbs: 2.8g, Calories: 448, Total Fat: 40.3g, Saturated Fat: 13.7g, Protein: 16.9g, Carbs: 7.3g, Fibre: 4.5g, Sugar: 1.8g

Fat 81% Protein 16% Carbs 3%

13.

Crispy Almond Chicken with Tomato Onion Sauce

Serves: 4

Preparation time: 11 minutes

Cooking time: 21 minutes

Ingredients:

• ¾ lb boneless chicken thighs

• 1 egg

• ¼ cup almond flour

• ½ cup extra virgin olive oil, to fry

• 1 cup chopped onion

• ½ cup tomato puree

• ¼ teaspoon pepper

Method

1. Cut the boneless chicken thighs into thin slices then set aside.

2. Crack the egg then place in a bowl. Beat until incorporated.

3. Dip the sliced chicken in the beaten egg then roll in the almond flour.

4. After that, preheat a pan over medium heat then pour olive oil into it.

5. Once the oil is hot, put the coated chicken in the pan then fry lightly until golden brown and the chicken is cooked through.

6. Discard the excessive oil.

7. Arrange the fried chicken on a serving dish then set aside.

8. Take 2 tablespoons of oil ten pour into a saucepan.

9. Stir in chopped onion then sauté until lightly golden brown and aromatic.

10. Next, add tomato puree to the saucepan then season with pepper. Stir well and bring to a simmer.

11. Once it is done, remove the sauce from heat then drizzle the tomato sauce over the chicken.

12. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 2.8g, Calories: 433, Total Fat: 40g, Saturated Fat: 7.8g, Protein: 17.2g, Carbs: 3.7g, Fibre: 0.9g, Sugar: 1.4g

Fat 83% Protein 14% Carbs 3%

14.

Crispy Chicken Oregano with Coconut Coating

Serves: 8

Preparation time: 8 minutes

Cooking time: 14 minutes

Ingredients:

• 1lb boneless chicken thighs

• 2 eggs

• ½ teaspoon oregano

• ½ teaspoon pepper

• ¼ cup almond flour

• 1 cup grated coconut

• 1 cup extra virgin olive oil, to fry

Method

1. Cut the chicken thighs into slices then set aside.

2. Crack the eggs then place the eggs in a bowl.

3. Season the eggs with pepper and oregano then stir well.

4. Next, add almond flour to the seasoned eggs, and then mix until combined.

5. Dip the sliced chicken into the egg mixture then roll in the grated coconut. Make sure that the chicken is completely coated with the coconut.

6. Preheat the frying pan over a medium heat then pour extra virgin olive oil into it.

7. Put the coated chicken into the frying pan, and then fry until cooked.

8. Once it is done, remove the chicken from the frying pan strain the oil.

9. Arrange on a serving dish and serve the chicken warm.

Nutritional Value

Per Serving: Net Carbs: 1.5g, Calories: 464, Total Fat: 45.5g, Saturated Fat: 13.1g, Protein: 13.5g, Carbs: 3.4g, Fibre: 1.9g, Sugar: 1.4g

Fat 88% Protein 19% Carbs 1%

15.

Coconut Creamy Chicken Cheese

Serves: 4

Preparation time: 12 minutes

Cooking time: 14 minutes

Ingredients:

• ¾ lb boneless chicken thighs

• 2-1/2 tablespoons extra virgin olive oil

• ¼ cup coconut milk

• ¾ cup chicken broth

• 2 teaspoons minced garlic

• 1-1/2 teaspoons Italian seasoning

• ½ cup grated Parmesan cheese

• 1-1/2 cup chopped spinach

• ½ cup halved cherry tomatoes

Method

1. Cut the boneless chicken thighs into medium pieces then set aside.

2. Preheat skillet over medium heat then pour extra virgin olive oil into it.

3. Once the oil is hot, stir in minced garlic then sauté until lightly golden and aromatic.

4. Add the boneless chicken thighs to the skillet then stir until covered with oil and lightly cooked.

5. Pour chicken broth over the chicken then bring to the boil.

6. Cook until the chicken is completely done.

7. Pour coconut milk over the chicken and season with Italian seasoning.

8. Add chopped spinach and cherry tomatoes to the skillet. Stir until just wilted.

9. Transfer the cooked chicken together with the gravy and vegetables to a serving dish then quickly sprinkle grated Parmesan cheese on top. Stir well.

10. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 3.5g, Calories: 432, Total Fat: 42.7g, Saturated Fat: 20.6g, Protein: 10.6g, Carbs: 4.1g, Fibre: 0.6g, Sugars: 3.2g

Fat 72% Protein 25% Carbs 3%

16.

Grilled Chicken Satay with Spicy Cashew Sauce

Serves: 8

Preparation time: 4 minutes

Cooking time: 19 minutes

Ingredients:

• 2 lbs boneless chicken thighs

• ½ teaspoon pepper

• 3 tablespoons extra virgin olive oil

• ¼ cup roasted cashews

• 2 tablespoons red chili flakes

• ¼ cup water

• 2 tablespoons coconut oil

• 1 teaspoon minced garlic

• 1 kaffir lime leaf

Method

1. Cut the boneless chicken thighs into cubes then season with pepper. Let the chicken rest.

2. Place roasted cashews in a blender then add red chili flakes add minced garlic to the blender.

3. Pour water over the cashews then blend.

4. Transfer the cashew mixture to a saucepan then add kaffir lime leaf to it. Bring to a simmer.

5. Once it is done, remove the cashew sauce from the heat then drizzle coconut oil over the sauce. Stir well then let it cool.

6. Next, preheat a grill over medium heat then wait until it is ready.

7. In the meantime, using a wooden skewer prick the chicken cubes then brush with extra virgin olive oil.

8. Once the grill is ready, place the chicken satay on it and grill until done. Make sure that both sides of the chicken satay are completely cooked.

9. Arrange the cooked chicken satay on a serving dish then drizzle cashew sauce on top.

10. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 4.3g, Calories: 451, Total Fat: 33.2g, Saturated Fat: 8.8g, Protein: 32.1g, Fibre: 0.7g, Sugar: 1.7g

Fat 73% Protein 23% Carbs 4%

17.

Grilled Chicken Thighs Rosemary

Serves: 4

Preparation time: 11 minutes

Cooking time: 39 minutes

Ingredients:

• 1-1/2 lb chicken thighs

• 3 tablespoons balsamic vinegar

• 3 tablespoons extra virgin olive oil

• 3 tablespoons minced garlic

• 1-1/2 teaspoons thyme

• 2 teaspoons chopped rosemary

• ½ teaspoon pepper

Method

1. Combine balsamic vinegar with extra virgin olive oil then season with minced garlic, thyme, pepper and chopped rosemary.

2. Rub the chicken thighs with the spice mixture then let it rest for approximately 15 minutes.

3. In the meantime, preheat a grill over medium heat then wait until it is ready.

4. Place the seasoned chicken thighs on the grill, and then grill until all sides of the chicken are golden brown and cooked through. Brush the chicken thighs with the marinade once every 5 minutes.

5. Once it is done remove the chicken from the grill and transfer to a serving dish.

6. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 2.3g, Calories: 465, Total Fat: 36.2g, Saturated Fat: 9.1g, Protein: 30.5g, Carbs: 2.9g, Fibre: 0.6g, Sugar: 0.1g

Fat 70% Protein 28% Carbs 2%

18.

Garlicy Chicken Asparagus

Serves: 4

Preparation time: 11 minutes

Cooking time: 39 minutes

Ingredients:

• 1-1/2 lb boneless chicken thighs

• 3 tablespoons extra virgin olive oil

• 2 tablespoons lemon juice

• 3 tablespoons minced garlic

• ¾ teaspoon black pepper

• ½ lb chopped asparagus

• 1 fresh lemon

Method

1. Preheat oven to 250F and line a baking tray with parchment paper.

2. Next, cut the boneless chicken thighs into medium cubes then set aside.

3. Combine extra virgin olive oil with lemon juice, minced garlic, oregano, and black pepper then mix well.

4. Rub the boneless chicken thighs with the spice mixture then spread on the prepared baking tray.

5. Sprinkle asparagus over the chicken then arrange sliced lemon on the top.

6. Bake the chicken for approximately 25 minutes or until the chicken is cooked through.

7. Remove the cooked chicken from the oven and transfer to a serving dish.

8. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 3.5g, Calories: 470, Total Fat: 36.2g, Saturated Fat: 9.1g, Protein: 31.1g, Carbs: 4.6g, Fibre: 1.1g, Sugar: 0.9g

Fat 70% Protein 27% Carbs 3%

19.

Marinated Chicken Lemon Jalapeno

Serves: 4

Preparation time: 11 minutes

Cooking time: 2 hours 19 minutes

Ingredients:

• 1-1/2 lbs chicken thighs

• 4 tablespoons extra virgin olive oil

• 2 cups chopped onion

• 2 tablespoons minced garlic

• 3 tablespoons chopped jalapeno

• 3 tablespoons lemon juice

• 2 teaspoons thyme

• 1 teaspoon cinnamon

Method

1. Combine extra virgin olive oil with lemon juice then season with onion, jalapeno, minced garlic, thyme and cinnamon. Stir well. Cover chicken with marinade.

2. Store in the fridge to keep fresh.

3. After 2 hours remove the marinated chicken from the fridge and thaw at room temperature.

4. In the meantime preheat a grill over medium heat, and then wait until it is ready.

5. Place the marinated chicken thighs on the grill until cooked through. Occasionally, brush the chicken thighs with remaining marinade.

6. Remove grilled chicken thighs from the grill and arrange on a serving dish.

7. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 6g, Calories: 396, Total Fat: 31.3g, Saturated Fat: 7.1g, Protein: 21.1g, Carbs: 8g, Fibre: 2g, Sugar: 2.9g

Fat71% Protein 23% Carbs 6%

20.

Sticky Chicken with Spicy Sauce

Serves: 4

Preparation time: 12 minutes

Cooking time: 29 minutes

Ingredients:

• 1-1/2 lb boneless chicken thighs

• 2 tablespoons lemon juice

• 4 tablespoons extra virgin olive oil

• ½ cup chopped onion

• 2 tablespoon diced green chili

• 1 tablespoon chili powder

• 1 tablespoon sweet paprika

• 1 teaspoon cumin

• ½ teaspoon oregano

• 3 tablespoons tomato puree

Method:

1. Preheat oven to 250F and line a baking tray with aluminium foil. Set aside.

2. Cut the boneless chicken thighs into slices then rub with olive oil and lemon juice.

3. Spread chicken on the prepared baking tray then set aside.

4. Preheat in a saucepan over medium heat then pour the remaining olive oil into it.

5. Stir in chopped onion and sauté until aromatic and lightly golden brown.

6. After that, add tomato puree into the saucepan then season with diced green chili, chili powder, sweet paprika, cumin and oregano. Stir well.

7. Drizzle the sauce over the chicken ten cover with aluminium foil.

8. Place the baking tray in the preheated oven and bake the chicken for approximately 30 minutes or until the chicken is cooked through.

9. Once it is done, remove the cooked chicken from the oven and let it rest for a few minutes.

10. Unwrap the cooked chicken and transfer to a serving dish.

11. Drizzle the remaining liquid over the chicken then serve.

Nutritional Value

Per Serving: Net Carbs: 3.2g, Calories: 386, Total Fat: 31.7g, Saturated Fat: 7.1g, Protein: 21g,

Carbs: 5.2g, Fibre: 2g, Sugar: 1.8g

Fat 74% Protein 23% Carbs 3%

21.

Tomato Chicken Stew with Baby Spinach

Serves: 4

Preparation time: 9 minutes

Cooking time: 41 minutes

Ingredients

• 1 lb chopped boneless chicken thighs

• 3 tablespoons extra virgin olive oil

• 2 tablespoons garlic

• ½ teaspoon oregano

• ½ teaspoon pepper

• ½ cup halved cherry tomatoes

• 1 cup water

• ½ cup coconut milk

• 1 cup chopped baby spinach

Method

1. Preheat a skillet over medium heat then pour extra virgin olive oil into it.

2. Once it is hot, stir in minced garlic then sauté until lightly golden and aromatic.

3. Next, add chopped boneless chicken thighs to the skillet and sauté until the chicken is no longer pink.

4. Season the chicken with oregano and pepper then pour water over the chicken. Bring to the boil.

5. Once it is boiled, reduce the heat and cook until the chicken is tender and the water is completely absorbed into the chicken.

6. Pour coconut milk into the skillet and add halved cherry tomatoes to the stew. Bring to a simmer.

7. Once it is done, add chopped baby spinach to the skillet and stir well.

8. Remove the chicken stew from heat and transfer to a serving dish.

9. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 2.8g, Calories: 410, Total Fat: 34.8g, Saturated Fat: 12.9g, Protein: 21.3g, Carbs: 4g, Fibre: 1.2g, Sugar: 1.1g

Fat 76% Protein 21% Carbs 3%

22.

Tomato Chili Chicken Tender with Fresh Basil

Serves: 5

Preparation time: 14 minutes

Cooking time: 31 minutes

Ingredients:

• 2 lb boneless chicken thighs

• 2 tablespoons minced garlic

• 2 lemon grasses

• 2 cups water

• ¼ cup diced red tomatoes

• 2 tablespoons red chili flake

• 3 tablespoons extra virgin olive oil

• ½ cup fresh basil

Method:

1. Cut the boneless chicken thighs into medium cubes then place in a skillet.

2. Season the chicken with minced garlic and lemon grasses then pour water over the chicken. Bring to the boil.

3. Once it is boiled, reduce the heat and cook until the water is completely absorbed into the chicken.

4. Remove the cooked chicken from the heat then set aside.

5. Next, preheat a saucepan over medium heat then pour olive oil into it.

6. Stir in the chicken and cook until lightly brown.

7. Add red tomatoes, red chili flakes, and fresh basil to the saucepan, then stir until wilted and the chicken is completely seasoned.

8. Transfer the chicken to a serving dish then serve.

Nutritional Value

Per Serving: Net Carbs: 3.9g, Calories: 410, Total Fat: 31.9g, Saturated Fat: 7.8g, Protein: 25.9g, Carbs: 4.5g, Fibre: 0.6g, Sugar: 1.5g

Fat 70% Protein 26% Carbs 4%

23.

Mediterranean Turkey Breasts

Serves: 6

Total time: 1 hour 10 minutes

Ingredients:

• 1 lb turkey breasts

• 1 tablespoon dried oregano

• 2 tablespoons yellow mustard

• 2 garlic cloves, minced

• ½ cup olive oil

• 1 cup lemon juice

Method:

1. Preheat the oven to 350F

2. In a medium bowl, whisk together oregano, mustard, garlic, oil and lemon juice.

3. Place turkey into a zip-lock bag and pour marinade over turkey.

4. Place marinated turkey in the fridge overnight.

5. Bake in preheated oven for 60 minutes.

6. Serve and enjoy.

Nutritional Value

Calories: 240, Fat: 18.7g, Carbs: 5.1g, Sugar: 3.6g, Protein: 13.6g, Cholesterol: 33mg, Fibre: 1.1g, Net Carbs: 4g

24.

Quick Turkey Bowl

Serves: 2

Total Time: 10 minutes

Ingredients:

• 4 ounce turkey, cooked and diced

• 1 tablespoon pesto

• 1 artichoke hearts, diced

• 4 olives, diced

• Pepper

• Salt

Method:

1. Add all the ingredients into a microwave dish and mix well.

2. Place bowl in microwave and heat until warm.

3. Serve and enjoy.

Nutritional Value

Calories: 170, Fat: 6.4g, Carbs: 9.1g, Sugar: 1.3g, Protein: 20g, Cholesterol: 45mg,

Fibre: 4.6g, Net Carbs: 4.5g

25.

Turkey Breast with Salsa

Serves: 6

Total Time: 40 minutes

Ingredients:

• 4 turkey breast, skinless and boneless

• 2 tablespoons black peppercorns, crushed

• 1 tablespoon olive oil

• Salt

• For Salsa:

• 2 garlic cloves, chopped

• 1 tablespoon basil, chopped

• 4-5 ounces olives, pitted and chopped

• 1 onion, diced

• 6 tomatoes, chopped

• Pepper

• Salt

Method:

1. Brush turkey breasts with olive oil and season with crushed peppercorns and salt. Set aside for 20 minutes.

2. Heat grill over high heat.

3. Grill turkey breasts for until cooked. Turn once during cooking.

4. In a bowl mix together salsa ingredients.

5. Place salsa on a serving plate and top with turkey breasts.

Nutritional Value

Calories: 148, Fat: 5.3g, Carbs: 9.5g, Sugar: 4g, Protein: 17.8g, Cholesterol: 0mg, Fibre: 3.2g,

Net Carbs: 6.4g

26.

Baked Lamb Ribs Rosemary

Serves: 4

Preparation time: 9 minutes

Cooking time: 19 minutes

Ingredients:

• 1 lb lamb leg

• 3 tablespoons minced garlic

• 3 tablespoons extra virgin olive oil

• ¼ cup chopped rosemary

• ½ tablespoon pepper

Method

1. Preheat an oven to 375F and line a baking tray with aluminium foil.

2. Rub the lamb leg with minced garlic and olive oil then sprinkle pepper over the lamb leg.

3. Place the seasoned lamb leg on the prepared baking tray and sprinkle chopped rosemary over the lamb leg.

4. Once the oven is ready, place the baking tray in the oven. Bake the lamb leg for approximately 20 minutes or until the lamb leg is tender and cooked through.

5. When the baked lamb leg is done, take it out of the oven and arrange on a serving dish.

6. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 3g, Calories: 413g, Total Fat: 35.1g, Saturated Fat: 11.8g, Protein: 20.7g, Carbs: 4.9g, Fibre: 1.9g, Sugar: 0.1g

Fat 76% Protein 21% Carbs 3%

27.

Greek Lamb Chops

Serves: 4

Total Time: 20 minutes

Ingredients:

• 1 ½ lbs lamb chops

• 2 teaspoon oregano

• 4 garlic cloves, chopped

• 1 lemon

• ¼ cup olive oil

• ¼ teaspoon black pepper

• ¼ teaspoon salt

Method:

1. Marinate the lamb chops in the mixture of garlic, lemon juice, olive oil, pepper and salt. Cover and place in the fridge overnight.

2. Cook marinated lamb chops over a hot grill for 3-5 minutes per side.

3. Serve and enjoy.

Nutritional Value

Per Serving: Calories: 434, Fat: 25.3g, Carbs: 1.8g, Sugar: 0.3g, Protein: 48.1g, Cholesterol: 153mg,

Fibre: 0.5g, Net Carbs: 1.3g

28.

Grilled Lamb Chops

Serves: 4

Total Time: 20 minutes

Ingredients:

• 1 lb lamb chops

• 2 tablespoons butter

• 1 teaspoon Dijon mustard

• 1 garlic clove, minced

• 1 tablespoon fresh basil, chopped

• ½ teaspoon garlic powder

• 1 tablespoon olive oil

Method:

1. Season pork chops with garlic powder and drizzle with oil.

2. Heat grill over medium-high heat.

3. Grill pork chops on hot grill for 4-5 minutes per side.

4. In a small bowl mix together butter, mustard and basil.

5. Spread butter mixtures on each pork chops and serve.

Nutritional Value

Calories: 295, Fat: 17.6g, Carbs: 0.6g, Sugar: 0.1g, Protein: 32.1g, Cholesterol: 117mg, Fibre: 0.1g,

Net Carbs: 0.5g

29.

Grilled Lamb Kebabs

Serves: 6

Total Time: 2 hours 25 minutes

Ingredients:

• 1 ½ lbs lamb

• 5 tablespoon olive oil

• 1/8 teaspoon red pepper flakes

• 1 lemon zest

• ½ teaspoon black pepper

• 5 garlic cloves, minced

• 2 teaspoon oregano, chopped

• 1 ½ tablespoon parsley, chopped

• 1 ½ tablespoon mint, chopped

• 1 ½ tablespoon rosemary, chopped

• 1 teaspoon salt

Method:

1. In a mixing bowl, combine together olive oil, red pepper flakes, lemon zest, pepper, salt, garlic, oregano, parsley, mint, and rosemary.

2. Now add lamb pieces into the bowl and mix well and place in fridge for 2 hours.

3. Preheat the grill medium-high heat.

4. Thread the lamb chunks onto skewers and grill for 10 minutes. Turn once.

5. Serve and enjoy.

Nutritional Value

Calories: 320, Fat: 20.2g, Carbs: 2g, Sugar: 0.1g, Protein: 32.2g, Cholesterol: 102mg, Fibre: 0.8g

Net Carbs: 1.2g

30.

Grilled Lamb Shoulder with Creamy Mint Sauce

Serves: 6

Preparation time: 2 hours

Cooking time: 22 minutes

Ingredients:

• 1 lb lamb shoulder

• 4 tablespoons extra virgin olive oil

• ½ teaspoon oregano

• 2 tablespoons wine

• 1 teaspoon rosemary

• 3 tablespoons chopped fresh dill

• ¼ cup chopped fresh mint leaves

• 1 tablespoon lemon juice

• ¼ cup coconut cream

Method

1. Rub the lamb shoulder with olive oil, oregano, wine and rosemary. Then marinate for at least 2 hours. Store in the fridge to keep it fresh.

2. In the meantime, place fresh dill, mint leaves, lemon juice and coconut cream in a food processor and process until smooth.

3. Transfer the creamy sauce to a container with a lid and store in the fridge.

4. After 2 hours, take the lamb shoulder out of the fridge and thaw at room temperature.

5. Preheat a grill over medium heat then arrange the marinated lamb shoulder on it.

6. Grill the lamb until the lamb is completely cooked.

7. Once it is done, remove the grilled lamb shoulder from the grill and place in a serving dish.

8. Top with creamy mint sauce then serve immediately.

9. Enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 1.9g, Calories: 342, Total Fat: 26,8g, Saturated Fat: 8.3g, Protein: 23.1g, Carbs: 3.2g, Fibre: 1.3g, Sugar: 0.7g

Fat 70% Protein 28% Carbs 2%

31.

Lamb Sun-dried Tomato Meatloaf

Serves: 6

Total time: 1 hour 5 minutes

Ingredients:

• 1 ½ lbs ground lamb

• 1 tablespoon fresh rosemary

• ½ cup sun-dried tomatoes

• 2 large shallots

• 4 garlic cloves

• 2 tablespoon balsamic vinegar

• 2 large eggs

• Pepper

• Salt

Method:

1. Preheat the oven 375F / 190C.

2. Spray a loaf pan with cooking spray and set aside.

3. In a bowl, whisk together eggs, salt, pepper and vinegar.

4. Add rosemary, sun-dried tomatoes, shallots, and garlic and mix well.

5. Add lamb and mix just until combined.

6. Pour meatloaf mixture into the prepared pan and bake in preheated oven for 40-45 minutes.

7. Slice and serve.

Nutritional Value

Calories: 253, Fat: 10.1g, Carbs: 4g, Sugar: 1.1g, Protein: 34.6g, Cholesterol: 164mg, Fibre: 0.6g

Net Carbs: 3.4g

32.

Oven Baked Lamb Ribs Macadamia with Tomato Salsa

Serves: 4

Preparation time: 16 minutes

Cooking time: 21 minutes

Ingredients:

• ¾ lb lamb ribs

• ½ cup macadamia nuts

• 1 teaspoon minced garlic

• ½ cup fresh parsley

• 4 tablespoons extra virgin olive oil

• ½ teaspoon pepper

• 1 cup cherry tomatoes

• 1 tablespoon macadamia oil

• 1 tablespoon balsamic vinegar

Method

1. Preheat an oven to 204C and line a baking tray with aluminium foil. Set aside.

2. Cut the lamb ribs into medium pieces then set aside.

3. Place the macadamia in a food processor then add minced garlic, fresh parsley, olive oil and pepper to the food processor. Process until smooth.

4. Coat the lamb ribs with the macadamia mixture then arrange om the prepared baking tray.

5. Place the coated lamb ribs in the oven and bake the lamb until completely cooked.

6. In the meantime, cut the cherry tomatoes into halves then place in a disposable aluminium cup.

7. Drizzle macadamia oil over the tomatoes then toss to combine. Set aside.

8. Once the lamb is done, remove from the oven and arrange on a serving dish.

9. Next place the tomatoes in the oven and bake for approximately 5 minutes.

10. Remove the tomatoes from the oven and drizzle balsamic vinegar over the tomatoes. Stir well.

11. Top the baked lamb with tomato salsa then serve.

Nutritional Value

Per Serving: Net Carbs: 3.1g, Calories: 486, Total Fat: 44.2g, Saturated Fat: 8.2g, Protein: 19.9g, Carbs: 6.1g, Fibre: 3g, Sugar: 2.4g

Fat 82% Protein 15% Carbs 3%

33.

Tasty Lamb Skewers

Serves: 4

Total Time: 25 minutes

Ingredients:

• 1 lb ground lamb

• 1/8 teaspoon ground cloves

• ¼ teaspoon allspice

• ¼ teaspoon cinnamon

• ¼ teaspoon ground pepper

• ¼ cup parsley, chopped

• 1 garlic cloves, minced

• 1 medium onion, minced

• ½ teaspoon salt

Method:

1. Preheat the grill over medium-high heat.

2. In a bowl, add all ingredients and mix until combined.

3. Divide mixture into four portions and shape each portion into sausage shape and thread onto a skewer.

4. Grill over hot grill for 10 minutes. Turn every 2-3 minutes.

5. Serve and enjoy.

Nutritional Value

Calories: 226, Fat: 8.4g, Carbohydrates: 3.4g, Sugar: 1.2g, Protein: 32.3g, Cholesterol: 102mg,

Fibre: 0.9g, Net Carbs: 2.5g

34.

Greek Gyros

Serves: 4

Total Time: 20 minutes

Ingredients:

• ½ lb ground lamb

• ¼ cup onions, grated

• ¼ teaspoon allspice powder

• 4 garlic cloves, grated

• ½ ground beef

• ½ teaspoon black pepper

• 1 1/4 teaspoon salt

Method:

1. In a mixing bowl, combine together ground beef, lamb, onions, allspice powder, garlic, pepper and salt.

2. Make 12 small patties from the mixture and set aside.

3. Heat 1 tablespoon of oil in a pan over medium heat.

4. Fry patties in a hot pam for 3-4 minutes or until they are cooked.

5. Serve warm and enjoy.

Nutritional Value

Calories: 219, Fat: 7.7g, Carbohydrates: 1.8g, Sugar: 0.3g, Protein: 33.4g, Cholesterol: 102mg,

Fibre: 0.3g, Net Carbs: 1.5g

35.

Baked Juicy Salmon with Sautéed Leek and Asparagus

Serves: 4

Preparation time: 11 minutes

Cooking time: 26 minutes

Ingredients:

• 1 lb salmon fillet

• 6 tablespoons extra virgin olive oil

• 2 tablespoons lemon juice

• 2 teaspoons minced garlic

• ½ cup chopped leek

• ½ cup chopped asparagus

• ½ teaspoon pepper

• ½ teaspoon ginger

Method:

1. Preheat an oven to 400F (204C) and prepare a baking tray. Set aside.

2. Drizzle lemon juice over the salmon fillet then brush with extra virgin olive oil.

3. Wrap the salmon fillet with aluminium foil then place on the baking tray.

4. Place the baking tray in the oven and bake for approximately 10 minutes.

5. After 10 minutes, take the baking tray out of the oven and unwrap the aluminium foil.

6. Return the salmon back to the oven and bake again for another 10 minutes or until the salmon is lightly golden brown.

7. In the meantime, preheat a saucepan over medium heat and pour olive oil into the saucepan.

8. Once the oil is hot, stir in minced garlic then sauté until lightly golden brown.

9. Next, add chapped leek and asparagus to the saucepan then season with pepper and ginger. Stir occasionally and cook until the vegetables are wilted.

10. Transfer the sautéed vegetables to a serving dish then wait until the baked salmon is ready.

11. When the salmon is done, take out of the oven and place on the top of the vegetables.

12. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 2.5g, Calories: 413, Total Fat: 32.4g, Saturated Fat: 5g, Protein: 27.7g, Carbs: 3.2g, Fibre: 0.7g, Sugar: 0.9g

Fat 71% Protein 27% Carbs 2%

36.

Spinach Salmon Nugget

Serves: 4

Preparation time: 11 minutes

Cooking time: 21 minutes

Ingredients:

• ½ lb salmon fillet

• ½ teaspoon pepper

• 3 teaspoons minced garlic

• 1 egg

• 1 cup chopped spinach

• ½ cup extra virgin olive oil, to fry

Method:

1. Preheat a steamer over medium heat then steam the spinach for a few minutes or until just wilted. Remove from the steamer.

2. Cut the salmon fillet into cubes then place in a food processor, then add minced garlic and pepper to the food processor. Process until smooth.

3. Crack the egg and add to the salmon mixture.

4. Add chopped steamed spinach to the mixture then mix until just combined.

5. Preheat a steamer again then prepare a baking pan. Line the baking pan with aluminium foil.

6. Place the salmon mixture on the baking pan and into the steamer and steam for approximately 10 minutes or until set.

7. Once it is done, remove from the steamer and let it cool for a few minutes.

8. Take the salmon nugget out of the baking pam and cut into thick slices.

9. Next, preheat a frying pan and pour extra virgin olive oil into it.

10. Put the sliced salmon nugget in the frying pan and fry until both sides are lightly golden brown.

11. Take the fried salmon nugget out of the frying pan and strain the excess oil.

12. Arrange the fried salmon nuggets on a serving dish and serve.

13. Enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 2.7g, Calories: 445, Total Fat: 37.8g, Saturated Fat: 6g, Protein: 25.2g, Carbs: 5.6g, Fibre: 2.9g, Sugar: 0.6g

Fat 76% Protein 22% Carbs 2%

37.

Salmon Lemon Black Pepper with Roasted Kale Garlic

Serves: 4

Preparation time: 6 minutes

Cooking time: 41 minutes

Ingredients:

• ¾ lb salmon fillet

• 6 tablespoons extra virgin olive oil

• 1 teaspoon black pepper

• 2 fresh lemons

• 3 cups chopped kale

• 3 teaspoons minced garlic

Method:

1. Preheat an oven to 400F (204C) and prepare 2 disposable aluminium pans.

2. Cut the lemons into thin slices, then arrange half of the lemon slices on the bottom of the prepared aluminium pan.

3. Brush the salmon fillet with olive oil then place on the lemon slices in the aluminium pan,

4. Sprinkle black pepper over the salmon then cover the salmon with the remaining lemon slices.

5. Place the salmon in the oven and bake for approximately 30 minutes or until the salmon is opaque and cooked through.

6. In the meantime, place the chopped kale in another aluminium pan then add the remaining olive oil over the kale.

7. Season the kale with minced garlic and toss to combine.

8. Once the salmon is done, remove from oven and put kale in the oven.

9. Roast the kale for approximately 7 minutes or until done.

10. Remove the kale and transfer to a serving dish together with the salmon.

11. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 5.7g, Calories: 479, Total Fat: 37.6g, Saturated Fat: 6g, Protein: 31.5g, Carbs: 7.2g, Fibre: 1.5g, Sugar: 0.8g

Fat 71% Protein 24% Carbs 5%

38.

Healthy Pan Seared Salmon with Mushroom and Spinach

Serves: 4

Preparation time: 4 minutes

Cooking time: 16 minutes

Ingredients:

• 1 lb salmon fillet

• 3 tablespoons extra virgin olive oil

• 1 cup chopped mushrooms

• 2 cups chopped spinach

• ¼ cup chopped tomatoes

• ½ teaspoon pepper

• 1 tablespoon balsamic vinegar

Method:

1. Sprinkle pepper over the salmon fillet then set aside.

2. Preheat a pan over medium heat then pour olive oil into it.

3. Once it is hot, put the salmon in the pan and sear it approximately for 4 minutes then flip it.

4. Sear the other side of the salmon and cook until it is completely done and both sides of the salmon are cooked.

5. Remove the cook salmon from the pan and place on a plate.

6. Next, stir in mushrooms then sauté with the remaining olive oil.

7. Once the mushrooms are wilted, stir in chopped spinach and tomatoes then toss with balsamic vinegar.

8. Transfer the vegetables to a serving dish and put the cooked salmon on top.

9. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 0.9g, Calories: 275, Total Fat: 21.6g, Saturated Fat: 3.3g, Protein: 19.1g, Carbs: 1.6g, Fibre: 0.7g, Sugar: 0.7g

Fat 71% Protein 27% Carbs 2%

39.

Grilled Salmon Garlic with Tahini Sauce

Serves: 4

Preparation time: 14 minutes

Cooking time: 12 minutes

Ingredients:

• 1 ½ lb salmon

• 1 fresh lime

• 10 cloves garlic

• ¼ cup extra virgin olive oil

• 1 teaspoon cumin

• ¾ teaspoon cumin

• ¾ teaspoon coriander

• 1 ½ teaspoons paprika

• ½ teaspoon black pepper

• 3 tablespoons tahini paste

• ¼ cup water

• 1 tablespoon lemon juice

• ¼ teaspoon garlic powder

• ¾ cup chopped parsley

Method:

1. Cut the lime in half and squeeze the juice over the salmon. Let it rest for approximately 10 minutes.

2. In the meantime, place garlic cloves in a food processor then add extra virgin olive oil, cumin, coriander, paprika and black pepper to the food processor. Process until smooth.

3. Wash and rinse the salmon then pat it dry.

4. Rub the salmon with the garlic mixture then set aside.

5. Next, prepare a grill and preheat it to medium heat.

6. Once the grill is ready, place the seasoned salmon directly on the grill and grill for approximately 5 minutes each side.

7. Once it is done, remove the grilled salmon from the grill and transfer to a serving dish.

8. Place tahini paste and garlic powder in a food processor then pour water and lemon juice over the paste. Process until smooth.

9. Transfer the tahini sauce to a serving bowl then add chopped parsley to the sauce. Mix well.

10. Serve the grilled salmon with tahini sauce and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 5.9g, Calories: 298, Total Fat: 24.5g, Saturated Fat: 3.7g, Protein: 15.1g, Carbs: 8.4g, Fibre: 2.5g, Sugar: 0.7g

Fat 74% Protein 18% Carbs 8%

40.

Tuna Garlic Salad with Jalapeno Coleslaw

Serves: 6

Preparation time: 14 minutes

Cooking time: 14 minutes

Ingredients:

• 1 lb tuna fillet

• 2 tablespoons lemon juice

• 2 tablespoons minced garlic

• A pinch of black pepper

• 2 tablespoons butter

• 1 fresh apple

• 1 medium carrot

• 2 cups shredded cabbage

• 1 green jalapeno

• 3 tablespoons mayonnaise

• 1 ½ tablespoons extra virgin olive oil

Method:

1. Drizzle lemon juice over the tuna fillet then let it rest for approximately 10 minutes.

2. In the meantime, cut the apple then place in a bowl.

3. Quickly peel the carrot and shred it into pieces.

4. Next, cut the green jalapeno into slices them combine with apple dices, shredded carrots, and shredded cabbage.

5. Drizzle extra virgin olive oil over the coleslaw then toss to combine. Set aside.

6. After 10 minutes, rub the tuna fillet with minced garlic and pepper then set aside.

7. In the meantime, preheat a grill over medium heat then wait until it reaches the desired temperature.

8. Once the grill is ready, brush the tuna fillet with butter then place directly on the grill.

9. Grill the tuna until fillet is cooked through.

10. Remove the tuna from the grill then serve with jalapeno coleslaw and mayonnaise.

Nutritional Value

Per Serving: Net Carbs: 5.9g, Calories: 352, Total Fat: 30.2g, Saturated Fat: 3g, Protein: 14.2g, Carbs: 7.3g, Fibre: 1.4g, Sugar: 2.6g

Fat 77% Protein 16% Carbs 7%

41.

Tuna Cheese Steak with Asparagus Lemon Salad

Serves: 4

Preparation time: 12 minutes

Cooking time: 19 minutes

Ingredients:

• 1 lb tuna fillet

• 3 tablespoons olive oil

• ½ teaspoon pepper

• ½ handful asparagus

• 2 tablespoons lemon juice

• ½ teaspoon grated lemon zest

• ¼ cup mayonnaise

• ½ cup grated cheddar cheese

Method:

1. Preheat a saucepan over medium heat and pour in olive oil.

2. Sprinkle pepper over the tuna and place the tuna in the saucepan.

3. Cook the tuna for approximately 4 minutes or until opaque then flip it.

4. Continue cooking the tuna for another 4 minutes or until the tuna is lightly golden brown and cooked through.

5. Remove the tuna from the saucepan then place on a serving dish.

6. Next, cut and trim the asparagus then sauté with the remaining olive oil.

7. Once it is done, place the asparagus next to the tuna then set aside.

8. Quickly combine mayonnaise with lemon juice and grated lemon zest then stir well.

9. Drizzle the lemon mayonnaise over the tuna and asparagus then sprinkle grated cheese on top.

10. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 0.7g, Calories: 656, Total Fat: 59.7g, Saturated Fat: 5.4g, Protein: 29.9g, Carbs: 0.9g, Fibre: 0.2g, Sugar: 0.5g

Fat 82% Protein 17% Carbs 1%

42.

Tuna Balls in Garlic Tomato Gravy

Serves: 4

Preparation time: 14 minutes

Cooking time: 23 minutes

Ingredients:

• ¾ tuna fillet

• 1 tablespoon coconut flour

• 2 tablespoon chopped leek

• 2 tablespoons extra virgin olive oil

• 3 teaspoons minced garlic

• 4 cups water

• ½ teaspoon pepper

• ½ cup chopped tomato

• ¼ cup chopped celeries

Method:

1. Cut the tuna fillet into cubes then place in a food processor.

2. Add coconut flour into the food processor then process until smooth.

3. Transfer the tuna mixture to a bowl then add chopped leek to the bowl. Mix until just combined.

4. Shape the tuna mixture into small balls then set aside.

5. Pour 2 cups of water into a pot then bring to the boil

6. Once the water is boiled, slowly put the small tuna balls into the water then cook until they are floating.

7. In the meantime, preheat a skillet over medium heat then pour extra virgin olive oil into the skillet.

8. Once the oil is hot, stir in minced garlic then sauté until aromatic.

9. Pour the remaining water into the skillet them bring to the boil.

10. Once it is boiled, season the gravy with pepper then add chopped tomatoes and celeries to the gravy.

11. When the tuna balls are floating, take them out of the pot and transfer to the gravy. Bring to a simmer.

12. Transfer to a serving bowl then serve warm.

Nutritional Value

Per Serving: Net Carbs: 2.5g, Calories: 449, Total Fat: 38.6g, Saturated Fat: 1.5g, Protein: 21.9g, Carbs: 4.3g, Fibre: 1.8g, Sugar: 1.1g

Fat 77% Protein 21% Carbs 2%

43.

Tomato Creamy Tuna with Sautéed Broccoli and Cauliflower

Serves: 4

Preparation time: 3 minutes

Cooking time: 13 minutes

Ingredients:

• ½ lb tuna fillet

• tablespoons extra virgin olive oil

• ½ cup chopped onion

• 1 cup tomato puree

• ½ teaspoon pepper

• ½ teaspoon oregano

• 1 cup broccoli florets

• 1 cup cauliflower florets

• 2 tablespoons almond butter

Method:

1. Preheat a skillet over medium heat then pour olive oil into it.

2. Once the oil is hot, put the tuna into the skillet and fry until the tuna is lightly golden brown.

3. Remove the tuna from the skillet them set aside.

4. Next, stir in chopped onion and sauté until lightly golden brown and aromatic.

5. After that, pour tomato puree into the skillet and season with pepper and oregano.

6. Bring to a simmer then add fried tuna to the skillet.

7. In the meantime, preheat a saucepan over medium heat then add almond butter to the saucepan.

8. Stir in broccoli florets and cauliflower florets to the saucepan then sauté until aromatic. Cook until the vegetables are tender but still crunchy.

9. Transfer the tuna to a serving dish together with the gravy and serve with sautéed broccoli and cauliflower.

Nutritional Value

Per Serving: Net Carbs: 4.4g, Calories: 392, Total Fat: 34.5g, Saturated Fat: 1.9g, Protein: 16.5g, Carbs: 7g, Fibre: 2.6g, Sugar: 2g

Fat 79% Protein 23% Carbs 4%

44.

Mixed Tuna Soup in Green Coconut Gravy

Serves: 6

Preparation time: 4 minutes

Cooking time: 16 minutes

Ingredients:

• ½ tuna fillet

• 2 tablespoons extra virgin olive oil

• 2 teaspoons sliced garlic

• 2 teaspoons sliced shallots

• 2 teaspoons green chili

• ½ cup fresh basil

• 1 bay leaf

• 1 inch galangal

• 1 cup coconut milk

• 1 cup water

• ½ cup chopped eggplant

• ½ cup chopped kale

• ½ cup chopped spinach

Method:

1. Place garlic, shallots, and green chili in the food processor then process until smooth.

2. Preheat a skillet over medium heat then pour extra virgin olive oil into it.

3. Once it is hot, stir in the spice mixture then sauté until aromatic.

4. Pour water over the spice then bring to the boil.

5. Once it is boiled, add tuna, eggplant, kale, and spinach then season with fresh basil, bay leaf and galangal.

6. Pour coconut milk into the skillet then bring to boil.

7. Once it is boiled, remove the soup from heat and transfer to a serving dish.

8. Serve and enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 2.4g, Calories: 302, Total Fat: 26.5g, Saturated Fat: 1.1g, Protein: 13.9g, Carbs: 1.3g, Fibre: 0.7g, Sugar: 0.5g

Fat 79% Protein 17% Carbs 3%

45.

Steamed Prawns with Green Basil and Light Spinach Soup

Serves: 4

Preparation time: 6 minutes

Cooking time: 14 minutes

Ingredients:

• 1 lb fresh prawns

• 2 teaspoons minced garlic

• ¼ cup red chili flakes

• ½ cup chopped tomatoes

• 2 lemongrasses

• 1 cup fresh basil

• ½ cup grated coconut

• 1 cup coconut milk

• 2 cups chopped spinach

• 2 teaspoons sliced shallots

• 1 ½ cups water

Method:

1. Season the coconut milk with red chili flakes and minced garlic then stir well. Set aside.

2. Preheat a steamer over medium heat then prepare a disposable aluminium pan.

3. Combine the prawn with chopped tomatoes, lemon grasses, fresh basil and grated coconut then stir well.

4. Place the mixture in the prepared aluminium pan them spread evenly.

5. Pour the coconut milk over the mixture then steam for approximately 15 minutes.

6. In the meantime, pour water into a pot then bring to boil.

7. Once it is boiled, stir in chopped spinach and season with sliced shallots. Stir well and remove from heat.

8. When the steamed prawn is done, remove from the steamer and transfer to a serving dish.

9. Serve with spinach soup.

10. Enjoy.

Nutritional Value

Per Serving: Net Carbs: 3.3g, Calories: 231, Total Fat: 17.8g, Saturated Fat: 15.7g, Protein: 12.6g, Carbs: 7.7g, Fibre: 3g, Sugar: 3.6g

Fat 70% Protein 24% Carbs 6%

46.

Crispy Prawn with Almond Cheesy Sauce

Serves: 4

Preparation time: 11 minutes

Cooking time: 16 minutes

Ingredients:

• ½ lb fresh prawns

• 1 egg

• ½ teaspoon pepper

• 1 cup almond flour

• ¼ cup extra virgin olive oil to fry

• ¼ cup chopped onion

• ¼ cup water

• ½ cup grated cheese

Method:

1. Peel the prawns and remove the head.

2. Crack the egg then place in a bowl.

3. Season the eggs with pepper then stir until incorporated.

4. Dip the prawn in the egg then roll into the almond flour. Set aside.

5. Preheat a frying pan over medium heat then pour extra virgin olive oil into it.

6. Put the prawns in the frying pan and fry prawn until lightly golden brown.

7. Remove the fried prawns from the frying pan and strain the excessive oil. Arrange on a serving dish.

8. Take about 2 tablespoons of extra virgin olive oil then pour into a saucepan. Preheat over medium heat.

9. When the oil is hot, stir in chopped onion and sauté until wilted and aromatic.

10. Pour water into saucepan then add grated cheese to the saucepan.

11. Stir in almond flour and stir until thick.

12. Drizzle the cheese sauce over the fried prawns then serve.

Nutritional Value

Per Serving: Net Carbs: 2.4g, Calories: 291, Total Fat: 22.8g, Saturated Fat: 5.7g, Protein: 19.4g, Carbs: 3.3g, Fibre: 0.9g, Sugar: 0.7g

Fat 71% Protein 26% Carbs 3%

47.

Lemon Mint Grilled Prawns

Serves: 4

Preparation time: 16 minutes

Cooking time: 12 minutes

Ingredients:

• 2 lb fresh prawns

• 2 tablespoons chopped mint leaves

• ¼ teaspoon thyme

• 2 tablespoons chopped parsley

• 4 teaspoons minced garlic

• ¼ cup extra virgin olive oil

• 2 tablespoons lemon juice

• ¼ cup carrot stick

• ¼ cup chopped lettuce

• ½ cup grated cheddar cheese

Method:

1. Place mint leaves, thyme, chopped parsley, minced garlic, lemon juice and extra virgin olive oil in a blender, then blend until incorporated.

2. Drizzle the spice mixture over the prawns then toss until the prawns are completely seasoned.

3. Preheat a grill over medium heat then wait until it is ready.

4. In the meantime, preheat a steamer and steam the carrot until tender. Set aside.

5. Once the grill is ready, place the prawns on it. Grill for a few minutes until the prawns are completely cooked and brush with the spices once in a while.

6. When the prawns are done, remove from the grill and place in a serving dish.

7. Garnish with lettuce and steamed carrots then sprinkle grated cheddar cheese on top.

8. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 1.4g, Calories: 238, Total Fat: 19.6g, Saturated Fat: 5.6g, Protein: 14.3g, Carbs: 1.8g, Fibre: 0.4g, Sugar: 0.3g

Fat 74% Protein 14% Carbs 2%

48.

Fish Balls with Chives and Lemon Garlic Creamy Sauce

Serves: 4

Preparation time: 6 minutes

Cooking time: 24 minutes

Ingredients:

• ½ lb fish fillet

• 4 tablespoons extra virgin olive oil

• ½ cup chopped onion

• 4 teaspoons minced garlic

• ½ cup chives

• 1 egg

• 2 tablespoons coconut flour

• 2 tablespoons lemon juice

• 1 ½ cups coconut milk

Method:

1. Preheat a skillet over medium heat then pour 2 tablespoons of extra virgin olive oil into it.

2. Once it is hot, stir in chopped onion and sauté until wilted and aromatic. Remove from heat.

3. Preheat an oven to 350F and line a baking tray with aluminium foil. Set aside.

4. Cut the fish fillet into cubes then place in a food processor.

5. Add sautéed onion, ¼ cup chives, egg, and a tablespoon of coconut flour to the food processor then process until tender.

6. Shape the mixture then arrange on the prepared baking tray.

7. Place the baking tray in the oven and bake the fish balls for approximately 20 minutes or until the fish balls are set.

8. In the meantime, preheat a saucepan over medium heat then pour the remaining extra virgin olive oil into it.

9. Once it is hot, stir in minced garlic to the saucepan and sauté until wilted and aromatic.

10. Combine the remaining coconut flour into the coconut milk the stir until incorporated.

11. Pour into the saucepan then bring to a simmer.

12. Once it is done, remove from heat and drizzle lemon juice on top. Stir well.

13. When the fish balls are cooked, place in a serving dish.

14. Drizzle the sauce over the fish balls then serve.

15. Enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 6.8g, Calories: 476, Total Fat: 37.7g, Saturated Fat: 22.4g, Protein: 25g, Carbs: 11.8g, Fibre: 5g, Sugar: 4.5g

Fat 71% Protein 23% Carbs 6%

49.

Coconut Crab Cakes with Green Leaves

Serves: 4

Preparation time: 11 minutes

Cooking time: 16 minutes

Ingredients:

• ¼ lb crabmeat

• ½ teaspoon pepper

• 3 teaspoons minced garlic

• ½ cup coconut flakes

• 2 eggs

• 1 cup chopped spinach

• ¼ cup chopped leek

• ½ cup extra virgin olive oil, to fry

Method

1. Combine crabmeat with coconut flakes, eggs, chopped spinach and chopped leek then season with pepper and minced garlic. Mix well.

2. Shape the mixture into medium fritter forms then set aside.

3. Next, preheat a frying pan over medium heat then pour extra virgin olive oil into it.

4. Once the oil is done, put the crab fritter into the frying pan and fry for approximately 3 minutes.

5. Flip the fritters then fry for another 3 minutes or until set and both sides are lightly golden brown.

6. Remove from the frying pan and strain the excessive oil.

7. Once it is done, arrange the crab cakes on a serving dish then enjoy with sautéed veggie.

Nutritional Value

Per Serving: Net Carbs: 2.1g, Calories: 313, Total Fat: 31.3g, Saturated Fat: 7.2g, Protein: 6.9g, Carbs: 3.3g, Fibre: 1.2g, Sugar: 1g

Fat 90% Protein 7% Carbs 3%

50.

Warm Oxtail Soup with Nutmeg and Cloves

Serves: 4

Preparation time: 3 minutes

Cooking time: 44 minutes

Ingredients:

• 1-1/4 lbs beef rib eye

• 2 tablespoons sliced shallots

• ¾ teaspoon nutmeg, 3 cloves

• ¾ teaspoon pepper

• 5 cups water

• ½ cup sliced carrots

• ½ cup cauliflower florets

• ¼ cup chopped leaks

• 2 tablespoons celeries

Method

1. Cut the beef into medium pieces then place in a pot.

2. Pour water into a pot them bring to boil.

3. Once it is boiled, reduce the heat and season the beef with sliced shallots, nutmeg, clove, and pepper. Cook until the beef is tender.

4. Next, add sliced carrots, leek ad cauliflower florets to the pot then stir well. Cook until the vegetables are wilted but not too soft.

5. When the soup is done, remove from heat and transfer to a serving bowl.

6. Sprinkle chopped celeries on top and serve warm.

7. Enjoy immediately.

Nutritional Value

Per Serving: Net Carbs: 3.5g, Calories: 409, Total Fat: 31.6g, Saturated Fat: 12.6g, Protein: 25.7g, Carbs: 4.7g, Fibre: 1.2g, Sugar: 1.5g

Fat 70% Protein 27% Carbs 3%

51.

Spicy Pork with Kale Garlic

Serves: 6

Preparation time: 16 minutes

Cooking time: 19 minutes

Ingredients:

• 1 lb pork shoulder

• ¼ lb pork rind

• 5 teaspoons minced garlic

• 2 shallots

• ¼ cup red chilies

• 2 lemon grasses

• 2 lime leaves

• 1 bay leaf

• 2 cups water

• ½ cup coconut milk

• 2 cups chopped kale

• 2 tablespoons extra virgin olive oil

Method

1. Place red chilies in a pan then pour water to cover. Bring to the boil.

2. Reduce the heat and cook until the red chilies are wilted.

3. Remove the red chilies from heat and strain the water.

4. Transfer the red chilies to a food processor then add 3 teaspoons minced garlic and shallots then process until smooth. Set aside.

5. Cut the pork shoulder and pork rind into cubes then place in a skillet.

6. Add the spice mixture to the skillet then pour water over the pork.

7. Season the pork with lemon grasses, lime leaves and bay leaf, then bring to the boil.

8. Once it is boiled, reduce the heat and cook the pork until tender. The gravy will be reduced to half.

9. In the meantime, preheat another skillet and pour extra virgin olive oil into it.

10. Stir in minced garlic to the skillet them sauté until aromatic and wilted.

11. Next, add chopped kale to the skillet then sauté until wilted.

12. Remove the sautéed kale from the heat the set aside.

13. When the pork is tender, pour coconut milk over the port then bring to a simmer.

14. Transfer the cooked port to a serving dish then serve with sautéed kale.

15. Enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 7g, Calories: 454, Total Fat: 37.5g, Saturated Fat: 15.5g, Protein: 21.7g, Carbs: 8.3g, Fibre: 1.3g, Sugar: 1g

Fat 74% Protein 20% Carbs 6%

52.

Spiced Pork Shoulder with Goat Cheese and Tender Veggies

Serves: 7

Preparation time: 9 minutes

Cooking time: 19 minutes

Ingredients:

• 2 lb pork shoulder

• 2 tablespoons olive oil

• ¾ teaspoon pepper

• 1 teaspoon thyme

• ¼ teaspoon grated lemon zest

• 1 cup goat chees

• 2 tablespoons almond butter

• 1 cup green beans

• 1 cup carrots

• 1 cup chicken broth

• 2 tablespoons lemon juice

Method

1. Combine goat cheese with almond butter, grated lemon zest, thyme, and ¼ teaspoon of pepper, and then mix until incorporated. Set aside.

2. Preheat a pan over medium heat then pour extra virgin olive oil into it.

3. Once the oil is hot, sprinkle the ¼ teaspoon of pepper over the pork then place them in the pan.

4. Cook the port for approximately 4 minutes then flip it.

5. Cook until both sides are lightly golden brown and the port is completely cooked.

6. Once it is dome, remove the cooked port from the pan and place on a serving dish.

7. Next, add green beans and carrots to the pan then pour chicken broth into the pan. Season the vegetables with the remaining pepper then bring to the boil.

8. Once it is boiled, reduce the heat and cook until the vegetables are tender.

9. Remove the tender vegetables from the heat and drizzle lemon juice over the vegetables. Place the vegetables next to the cooked port.

10. Top the pork with goat cheese mixture then serve.

11. Enjoy warm.

Nutritional Value

Per Serving: Net Carbs: 3.1g, Calories: 423, Total Fat: 35.1g, Saturated Fat: 9.7g, Protein: 22g, Carbs: 5.4g, Fibre: 2.3g, Sugar: 1.6g

Fat 75% Protein 22% Carbs 3%

53.

Pork with Olives

Serves: 6

Preparation time: 10 minutes

Cooking time: 30 minutes

Ingredients:

• 6 pork chops, boneless and cut into thick slices

• 1/8 teaspoon ground cinnamon

• ½ cup olive, pitted and sliced

• 8 ounce ragu

• ¼ cup beef broth

• 2 garlic cloves, chopped

• 1 large onion, sliced

• 1 tablespoon olive oil

Method:

1. Heat olive oil in a pan over medium-high heat.

2. Place pork chops in a pan until lightly golden brown and set aside.

3. Cook garlic and onion in the same pan over medium heat, until onion is softened.

4. Add broth and bring to the boil

5. Return pork to pan and stir in ragu and remaining ingredients.

6. Cover and simmer for 20 minutes.

7. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 2.5g, Calories: 321, Fat: 23.5g, Carbohydrates: 7.2g, Sugar: 1.1g, Protein: 19g, Cholesterol: 69mg, Fibre: 4.7g,

54.

Pork Coconut curry in Lettuce Blanket

Serves: 6

Preparation time: 16 minutes

Cooking time: 21 minutes

Ingredients:

• 1 lb boneless pork shoulder

• 2 tablespoons extra virgin olive oil

• 2 teaspoons minced garlic

• 2 teaspoons sliced shallot

• 1 teaspoon curry powder

• ½ teaspoon turmeric

• 1 teaspoon pepper

• 2 cups water

• ½ cup coconut milk

• 1 handful of fresh lettuce

Method

1. Cut the boneless pork shoulder into small dices then set aside.

2. Preheat a skillet over medium heat then pour extra virgin olive oil into the skillet.

3. Once it is hot, stir in minced garlic and sliced shallot to the skillet and sauté until wilted and aromatic.

4. Add diced pork to the skillet then cook until the pork is just wilted.

5. Season the pork with curry powder turmeric, and pepper then pour water over the pork, bring to the boil.

6. Once it is boiled, reduce the heat and cook until the pork is tender and the water is completely absorbed into the pork.

7. Next, drizzle coconut milk over the pork and bring to a simmer.

8. Occasionally stir the pork and cook until there is no more liquid in the skillet.

9. Remove the pork from heat and let it cool.

10. Take a large lettuce and place on a flat surface.

11. Put about 2 tablespoons of cooked pork on the lettuce then wrap it tightly. Place on a serving dish.

12. Repeat with the remaining lettuce and pork then serve.

Nutritional Value

Per Serving: Net Carbs: 2.9g, Calories: 369, Total Fat: 31.5g, Saturated Fat: 14.4g, Protein: 16.2g, Carbs: 5.2g, Fibre: 2.1g, Sugar: 2g

Fat: 77% Protein: 20% Carbs: 3%

55.

Mediterranean Pork Chops

Total Time: 40 minutes

Serves: 4

Ingredients:

• 4 pork loin chops, boneless

• 3 garlic cloves, minced

• 1 tablespoon fresh rosemary, chopped

• ¼ teaspoon black pepper

• ½ teaspoon salt

Method:

1. Season pork chops with pepper and salt

2. In a bowl, mix together garlic and rosemary

3. Rub garlic and rosemary mixture on each pork chop

4. Place pork chops in a roasting pan and roast in an over for 10 minutes at 425F

5. Reduce temperature to 350F and continue roasting for about 25 minutes

6. Serve and enjoy

Nutritional Value

Calories: 262, Fat: 20g, Carbohydrates: 1.4g, Sugar: 0g, Protein: 18.2g, Cholesterol: 69mg,

Fibre: 0.4g, Net Carbs: 1g

56.

Herbed Pork Roast

Serves: 6

Total Time: 1 hour 45 minutes

Ingredients:

• 3 lbs pork roast, boneless

• 1 rosemary sprig

• 2 fresh oregano sprigs

• 2 fresh thyme sprigs

• 1 cup water

• 1 onion, chopped

• 3 garlic cloves, chopped

• 1 tablespoon black pepper

• 1 tablespoon olive oil

• 1 tablespoon salt

Method:

1. Preheat the oven to 350F

2. Season pork roast with pepper and salt

3. Heat olive oil in a stockpot and sear pork roast on each side

4. Add onion and garlic. Pour in the water, oregano, and thyme and bring to boil for a minute.

5. Cover pot and roast.

6. Serve and enjoy.

Nutritional Value

Calories: 502, Fat 23.8g, Carbs: 2.9g, Sugar: 0.8g, Protein: 65.1g, Cholesterol: 195mg, Fibre: 0.7g, Net Carbs: 2,2g

57.

Herb Crusted Pork Tenderloin

Serves: 4

Total Time: 35 minutes

Ingredients:

• 1 lb pork tenderloin

• 3 tablespoons feta cheese, crumbled

• 3 tablespoon olive tapenade

• ¾ teaspoon lemon pepper

• 2 teaspoon dried oregano

• 1 tablespoon olive oil

Method:

1. Add pork, oil, lemon pepper and oregano in a zip-lock bag and rub well and place in a fridge for 2 hours.

2. Remove pork from zip-lock bag and make lengthwise cut through the centre of the tenderloin.

3. Spread olive tapenade on half tenderloin and sprinkle with crumbled cheese.

4. Fold another half of meat over to the original shape of tenderloin.

5. Tie close pork tenderloin with twine at 2 inch intervals.

6. Grill pork tenderloin on a hot grill for 20 minutes. Turn tenderloin once during grilling.

7. Cut into slices and serve.

Nutritional Value

Calories: 214, Fat: 9.1g, Carbohydrates: 1g, Sugar: 0,3g, Protein: 30.8g, Cholesterol: 89mg,

Fibre: 0.4g, Net Carbs: 0.6g

58.

Spicy Beef Tender with Healthy Cucumber

Serves: 4

Preparation time: 9 minutes

Cooking time: 23 minutes

Ingredients:

• 1 lb beef rib eye

• 2 tablespoons extra virgin oil

• 2 teaspoons minced garlic

• 2 teaspoons sliced shallot

• 2 tablespoons red chili flakes

• 1 cup water

• 1 cup chopped cucumber

Method:

1. Cut the beef rib eye into thin slices then set aside.

2. Preheat a skillet over medium heat then pour extra virgin olive oil into it.

3. Stir in minced garlic and sliced shallot to the skillet then sauté until lightly golden brown and aromatic.

4. Add sliced beef to the skillet then stir until just wilted.

5. After that, pour water over the beef then bring to the boil.

6. Once it is boiled, reduce the heat and cook until the water is completely absorbed into the beef and the beef is tender.

7. Next stir in red chili flakes and chapped cucumber to the skillet then sauté and cook until wilted.

8. Once it is done, remove the cooked beef from the heat and transfer to a serving dish.

9. Serve and enjoy.

Nutritional value:

Per Serving: Net Carbs: 3.2g, Calories: 386, Total Fat: 32.1g, Saturated Fat: 11g, Protein: 20.7g, Carbs: 3.7g, Fibre: 0.5g, Sugar: 1.6g.

Fat: 75% Protein: 22% Carbs: 3%

59.

Sautéed Beef Pepper with Cheese and Parsley Topping

Serves: 6

Preparation time: 8 minutes

Cooking time: 22 minutes

Ingredients

• 1 lb beef rib eye steak

• 3 tablespoons extra virgin olive oil

• ¼ cup chopped onions

• ½ teaspoon pepper

• ¼ cup goat cheese

• 2 teaspoons minced parsley

• ½ teaspoon grated garlic

• ½ teaspoon thyme

Method

1. Cut the beef rib eye steak into thin slices then set aside.

2. Preheat a skillet over medium heat then pour olive oil

3. Stir in chopped onion and sauté until aromatic

4. Next, add sliced beef to skillet them season with pepper. Cook until done.

5. Transfer the sautéed beef to a serving dish then set aside.

6. Quickly combine goat cheese with minced parsley, grated garlic, and thyme, then mix until incorporated and smooth.

7. Serve the sautéed beef with the cheese mixture and enjoy immediately.

Nutritional value

Per Serving: Net Carbs: 1g, Calories: 383, Total Fat: 32.5g, Saturated Fat: 11.3g

Protein: 20.0g, Carbs: 1.6g, Fibre: 0.6g, Sugar: 0.4g

Fat: 76% Protein: 23% Carbs: 1%

60.

Beef Broccoli Crunchy Nugget

Serves: 6

Preparation time: 12 minutes

Cooking time: 23 minutes

Ingredients:

• 1 lb ground beef

• 3 eggs

• ½ teaspoon pepper

• 2 teaspoons minced garlic

• 2 cups chopped broccoli

• 1 cup grated coconut

Method:

1. Preheat a steamer over medium heat and line a baking pan with aluminium foil. Set aside.

2. Combine ground beef with 2 eggs, coconut floor, pepper, minced garlic and chopped broccoli in a food processor then process until smooth.

3. Transfer the mixture to the prepared baking pan then spread evenly.

4. Place the baking pan in the steamer then steam the nugget for approximately 20 minutes or until set.

5. Remove the baking pan from the steamer and let it cool.

6. When the nugget is already cool, take it out fo the baking pan then cut into thick slices.

7. Crack the remaining egg then place in a bowl. Stir the egg until just incorporated.

8. Dip nugget into the egg then roll in the grated coconut.

9. Refrigerate the beef nugget for at least 2 hours.

10. Remove the beef nugget from the refrigerator and fry.

11. Serve and enjoy.

Nutritional Value

Per Serving: Net Carbs: 5.3g, Calories: 496, Total Fat: 39.1g, Saturated Fat: 18.9g, Protein: 25.2g, Carbs: 10.9g, Fibre: 5.6g, Sugar: 2.8g

Fat 71% Protein 25% Carbs 4%

61.

Zoodles with Four Cheese Pesto Sauce

Serves: 4

Cooking Time: 15 minutes

Ingredients:

• 8 ounces mascarpone cheese

• 8 cups raw zucchini noodles

• 1 cup grated mozzarella cheese

• ½ teaspoon kosher salt

• ¼ cup grated parmesan cheese

• ¼ cup grated Romano cheese

• ¼ teaspoon ground black pepper

• ¼ cup basil pesto

• 1/8 teaspoon ground nutmeg

Methods:

1. Lightly grease casserole dish with cooking spray and preheat oven to 400F.

2. Microwave zucchini noodles for 3 minutes on high while uncovered. Transfer to a colander and squeeze out excess moisture.

3. Mix nutmeg, pepper, salt, Romano cheese, parmesan and mascarpone. Microwave for a minute and mix well. Microwave again for half a minute. Mix well.

4. Stir in mozzarella cheese and pesto in bowl of cheese and mix will.

5. Stir in noodles and toss well to coat.

6. Transfer pesto noodles in prepared dish and bake until cheese are bubbly, around 10 minutes. Remove from oven, serve and enjoy.

Nutritional Value

Calories per serving: 475, Protein: 13.0g, Carbs: 12.0g, Sugar: 4.0g, Fat: 43.0g

62.

Roasted and Curried Cauliflower

Serves: 6 Cooking Time: 50 minutes

Ingredients:

• 1 lime

• 1 medium head of cauliflower

• 1 teaspoon cayenne pepper

• 1 teaspoon sea salt

• 1 teaspoon smoked paprika

• 1 ½ cups full fat Greek yogurt

• ½ teaspoon black pepper

• 2 tablespoons yellow curry powder

• 2 teaspoons lime zest

Topping Ingredients:

• 1 clove garlic

• ½ cup pine nuts

• ¼ cup olive oil

• ¼ cup sun-dried tomatoes

• 2 tablespoons feta cheese

• Cilantro to taste

Method:

1. Line a baking sheet with parchment paper and preheat oven to 375F

2. Mix well, lime zest, curry, black pepper, yogurt, paprika, sea salt and lime in a bowl. Rub all over the cauliflower.

3. Place cauliflower on prepared pan and put in the oven. Bake until crispy and golden, around 45 minutes.

4. Meanwhile, make the topping ingredients by pulsing sun-dried tomatoes, half of pine nuts, and garlic in a food processor. Process until chunky.

5. Transfer mixture in a bowl and fold in remaining topping ingredients.

6. Once cauliflower is done, remove from oven and let it cool enough to handle. Break into bite size pieces and drizzle topping ingredients over it.

7. Serve and enjoy.

Nutritional Value

Calories per serving: 384, Protein: 15.0g, Carbs: 13.5g, Sugar: 3.0g, Fat: 30.0g

63.

Pepper Stuffed with Artichoke and Spinach

Serves: 4

Cooking Time: 40 minutes

Ingredients:

• 1 pack frozen spinach, thawed, well-drained and chopped

• 1 can artichoke hearts, drained and chopped

• 1 ½ cups shredded mozzarella, divided

• ½ cup grated parmesan

• ¼ cup mayonnaise

• ¼ cup sour cream

• 2 cloves garlic, minced

• 2 cups shredded rotisserie chicken

• 4 assorted bell pepper, halved and seeded

• 6 oz cream cheese

• Chopped fresh parsley

• Extra virgin olive oil for drizzling

• Freshly ground black pepper

• Salt

Method:

1. Lightly grease a baking pan and preheat oven to 400F

2. With cut side up, place bell peppers on prepared pan. Season with pepper and salt. Drizzle olive oil on top of peppers.

3. Mix well garlic, mayo, sour cream, parmesan, ½ cup mozzarella, cream cheese, spinach, artichoke hearts and chicken in a large bowl. Season with pepper and salt. Mix well. Evenly divide mixture into bell pepper cavities.

4. Evenly top each pepper with remaining mozzarella and pop in the oven.

5. Bake for 25 minutes or until peppers are tender and cheese has melted.

6. To serve garnish with chopped parsley.

Nutritional Value

Per Serving: Calories: 521, Protein: 39.8g, Carbs: 21.5g, Sugar: 5.2g, Fat: 32.5g.

64.

Parmesan Covered Cauliflower Steak

Serves: 6

Cooking Time: 25 minutes

Ingredients:

• 2 large head of cauliflower

• 1 cup parmesan cheese

• 2 tablespoons of manchego and roasted garlic seasoning

• 4 tablespoons butter

• Salt and pepper to taste

Method:

1. Line a baking sheet with foil and lightly grease with cooking spray. Preheat oven to 400F

2. Discard any leaf from the cauliflower and slice into 1 inch thick slices.

3. Melt butter in microwave. Stir in seasoning and make a paste. Brush the paste over the cauliflower slices. Season with salt and pepper.

4. Pan fry cauliflower slices in a non-stick pan over medium heat, until lightly browned, around 3 minutes per side.

5. Transfer cauliflower on to prepared pan and bake until tender and golden brown, around 18 minutes.

6. Before serving, sprinkle with cheese and enjoy.

Nutritional Value

Calories per serving: 302, Protein: 6.9g, Carbs: 11.2g, Sugar: 2.6g, Fat: 27.0g

65.

Green Spaghetti with Cheesy White Prawn Sauce

Serves: 4

Preparation time: 4 minutes

Cooking time: 16 minutes

Ingredients:

• ½ lb fresh prawns

• 2 tablespoon extra virgin olive oil.

• ¾ cup diced onion

• 1 cup almond milk

• 1 cup diced cheddar cheese

• 1 tablespoon almond flour

• 3 medium zucchinis

• 2 tablespoons lemon juice

• ¼ teaspoon pepper

Method:

1. Peel the zucchinis then discard the seeds.

2. Using a julienne peeler cut the zucchinis into noodles then place in a bowl.

3. Drizzle lemon juice and sprinkle pepper over the zucchinis noodles then set aside.

4. Next, preheat a saucepan over medium heat then pour olive oil into it.

5. Once it is hot, stir in diced onion and sauté until wilted and aromatic.

6. Add prawns to the saucepan and cook thoroughly.

7. Combine almond flour with almond milk then pour into the saucepan.

8. Stir in cheddar cheese and cook for a few minutes. Remove from heat.

9. Drizzle the cheese prawn sauce over the zucchini noodles then mix well.

10. Serve and enjoy immediately.

Nutritional Value

Per Serving: Net Carbs: 6.5g, Calories: 407, Total Fat: 31.9g, Saturated Fat: 20g, Protein: 22.5g, Carbs: 9.9g, Fibre: 3.4g, Sugar: 4.7g

Fat 71% Protein 23% Carbs 6%

66.

Chive and Cream Cheese Filled Coconut Flour Tortilla

Serves: 4

Cooking time: 15 minutes

Coconut Four Tortilla Ingredients:

• 6 large egg whites

• Cooking spray

• ½ cup water

• ¼ cup coconut flour

• ¼ teaspoon baking powder

• ¼ teaspoon garlic powder

• ¼ teaspoon sea salt

Chive and Cheese Filling

• 1 teaspoon lemon juice

• 3 tablespoons fresh chopped chives

• 4 teaspoons olive oil

• 6 tablespoons cream cheese

Method:

1. In a large bowl whisk together coconut flour, water, and egg whites.

2. Stir in salt, garlic powder, and baking powder. Mix well.

3. Place a medium non-stick pan on low to medium heat. Tilt pan to evenly spread the batter.

4. Cook one side until browned, around 2-3 minutes. Flip and cook the other side to desired brownness. Transfer to a plate. This recipe makes 6 tortillas but you will only use 4.

5. In a bowl, whisk cream cheese until light and fluffy.

6. Stir in lemon juice and chives.

7. On a flat surface lay 4 tortillas and evenly divide stuffing. Spread and fold tortilla in half.

8. On a medium to high heat, with 1 teaspoon of oil. Cook remaining tortilla mix until browned both sides.

Nutritional Value

Calories per serving: 585, Protein: 17.0g, Carbs: 11.0g, Sugar: 3.0g, Fat: 53.0g

67.

Grilled Zucchini Bread and Cheese Sandwich

Serves: 2

Cooking Time: 40 minutes

Ingredients:

• 1 large egg

• ½ cup freshly grated parmesan cheese

• ¼ cup almond flour

• 2 cup grated zucchini

• 2 cup shredded cheddar cheese

• 2 green onions thinly sliced

• Freshly ground black pepper

• Salt

• Vegetable oil for cooking

Method

1. With paper towel squeeze dry the zucchinis and place in a bowl. Add almond flour, green onions, parmesan cheese, and egg. Season with pepper and salt. Whisk well to combine.

2. Place a large non-stick pan on medium heat and add oil to cover the pan. Once hot, add ¼ cup of zucchini mixture and shape into a square like bread. Add another batch as many as you can put in the pan. If needed cook in batches. Cook for 4 minutes per side and place on a paper towel lined plate.

3. Once done cooking zucchinis, wipe off oil from pan. Place one zucchini piece in pan; spread ½ of shredded cheese, and then top with another piece of zucchini. Grill for two minutes per side. Repeat process to make 2 sandwiches.

68. Keto-Approved Egg Muffin Sandwich

Serves: 2

Cooking Time: 10 minutes

Muffin Ingredients:

• 1 large egg

• ¼ cup almond flour

• ¼ cup flax meal

• ¼ cup grated cheddar cheese

• ¼ teaspoon baking soda

• 2 tablespoons heavy whipping cream or coconut milk

• 2 tablespoons water

• Pinch salt

Filling ingredients:

• 1 tablespoon butter

• 1 tablespoon ghee

• 1 teaspoon Dijon mustard

• 2 large eggs

• 2 slices cheddar cheese or other hard type cheese

• Optional: 1 cup greens

• Salt and pepper to taste

Method:

1. Make the Muffin: In a small mixing bowl, mix well almond flour, flax meal, baking soda, and salt. Stir in water, cream and eggs. Mix thoroughly.

2. Fold in cheese and evenly divide in two single-serve ramekins.

3. Pop in the microwave and cook for 75 seconds.

4. Make the Filling: On medium heat place a small non-stick pan, heat ghee and cook the eggs to desired amount. Season with salt and pepper.

5. To make the muffin sandwiches, slice the muffins in half. Spread cream cheese on one side and mustard on the other side.

6. Add egg and greens. Top with the other half of sliced muffin.

7. Serve and enjoy.

Nutritional Value

Calories per serving: 626, Protein: 26.5g, Carbs: 10.4g, Sugar: 3.9g, Fat: 54.6g

69.

Macrobiotic Blueberry Pie

Serves: 4

Cooking Time: 1 hour 20 minutes

Ingredients:

• 1 cup of almond flour

• 1 cup of blueberries

• ½ cup of ground nuts

• 1 cup of apple juice

• 1 teaspoon of baking powder

Method:

1. In dry frying pan, sauté flour shortly.

2. Then, combine fried flour with nuts and baking powder.

3. Add apple juice and blueberries while stirring. Let the dough sit for 60 minutes.

4. Pour mixture into an oiled baking tray and cook at medium temperature for 50 minutes.

Nutritional Value

Calories: 202, Carbs: 7g, Fat: 18g, Protein: 22g

70.

Fresh Berries with Cream

Serves: 4

Cooking Time: 10 minutes

Ingredients:

• 1 cup coconut cream

• 1 ounce strawberries

• 1 ounce raspberries

• ¼ teaspoon vanilla extract

Method:

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

2. Pour in serving bowl and top with fresh berries.

3. Serve and enjoy.

Nutritional Value

Calories: 303, Fat 28.9g, Carbs: 12g, Sugar: 6.8g, Protein: 3.3g, Cholesterol: 0mg

71.

Keto Chocolate Cream

Serves: 3

Cooking Time: 20 minutes

Ingredients:

• 2 cup of sweet cream

• 2 ounce of chocolate

• 2 tablespoon of cacao powder

• 2 ounce of coconut oil

• 4 ounce of ground nuts

Method:

1. Melt sweet cream combines with coconut oil over a medium heat.

2. When it boils, remove from the heat and add chocolate and cacao. Stir until everting melts.

3. Add ground nuts and pour final cream into jars.

4. Let cream cool and then serve.

Nutritional Value

Calories: 162, Carbs: 2g, Fat: 25g, Protein: 11g

72.

Chocolate Cookies

Serves: 6

Cooking Time: 25 minutes

Ingredients:

• ½ cup of coconut oil

• ½ cup of cacao powder

• 2 eggs

• ¼ cup of coconut flour

• Stevia to taste

Method:

1. Melt coconut oil with cacao powder. Use a cooking pot.

2. Separate egg yolks from whites. Blend whites into thick cream and mix with pinch of salt. Add yolks to the whites and add them to the cacao. Mix well.

3. Add stevia and coconut flour.

4. With a spoon form cookies from the mixture to bake. Bake 15 minutes at 350F

Nutritional Value

Calories: 132, Carbs: 4g, Fat: 24g, Protein: 12g

Make scrumptious, guilt-free dishes with the help of Choose IT Lose IT. Apart from providing a nutraceutical supplement programme, we offer recipes that will help you attain your weight management goals. If you have questions about the ones you find here or have recipe ideas of your own, feel free to get in touch with us today.




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