Acceptable Foods Sheet
sausage pepperoni tomato mushrooms mozz
hamburgers using musroom caps as buns
low carb bbq roast
Parmesean encrusted pork chops
Chicken Strips coated in egg and parmesan and fried (keto chicken strips!)
Shrimp fried up in butter with broccoli and parmesan
Blackened Chicken (2 breasts)
heat up some oil and cook minced garlic for a couple minutes
sear each side of the breast, (about 5 min)
in the mean time mix 3tbsp soy sauce, 3 tbsp white whine, 2 tbsp dijon mustard
after the chicken is seared dump in the soy sauce mixutre and turn down to simmer. cook until
chicken is done. (can add some artificial sweetener to soy sauce mixture if you want makes
it a little less bitter)
Bacon tacos: http://youonlyliveonce.com.au/bacon-tacos/
Pizza, Doritos, pancakes, bread, brownies
Chicken Cordon Bleu
Sausage Stuffed Jalenpenos
String cheese "Breading" 1 part almond flour/meal, 1 part grated Parmesan cheese, 1/2 part garlic&herb spice mix Egg
So I started with 12 sticks of string cheese (super cheap at Costco), beat a couple eggs and threw together the "breading".
Dipped the sticks in egg then breading then into a hot skillet of coconut oil for about 4 min on medium heat.
Blackened Pork Chops
can of green beans
ham, bacon, spam, any other cooked meat, or no meat
couple handfuls of shredded cheese
green onions, if you have 'em
garlic powder/onion powder/salt/pepper/any other spices
Butter a non-stick skillet, pour all of the ingredients in. Cook over medium heat until mostly done.
Cover in shredded cheese (whatever's handy) and toss under the broiler until cheese is gooey and eggs are not.
You should see any jiggle or the egg will run everywhere later.
If you jumped the gun on the broiler, cheese is browned and the thing's still not cooked, put the whole thing in a low oven for a few minutes until done.
Cut into fourths, fifths, sixths, or any number of your choice. I eat with sriracha and mayo. (No macros, recipe changes every time)
Last picture: Almond meal quiche, made this one today.
1.5c almond meal
1 egg + 1 egg yolk
1/2 Tbsp olive oil
sprinkle of salt (1/2-1 tsp? I never measure salt.)
Mix ingredients together, press into greased nonstick skillet, blind bake at 350 for about 10 minutes while you assemble:
1 lb ground chuck, cooked and seasoned to your preferences
1/2 cup shredded cheddar
6 more eggs
Pour in crust, put back in oven for 15 minutes or so until eggs cooked. I sprinkled another 1/2 cup of shredded pizza cheese on top. Will try again with sausage later.
Macros for 6 servings of this ended up at 541 calories, 41g fat, 5g carbs (1.8 fiber) and 38g protein.
Mac and Cheese
Pepper Hand Grenades
SPICY HAND GRENADES (STUFFED PEPPERS)
6 Bell Peppers
2 Pounds Ground Sirloin
1 Pound Mushrooms
2 Packets Sazon Goya Seasoning
16 oz Jalapeno Cheddar / Pepperjack Cheese
1/2 tsp Salt
1/2 tsp Pepper
Step 1: Brown the hamburger, and once it is brown, add the mushrooms, salt, pepper, and Sazon Goya seasoning.
Step 2: Hollow the bell peppers by cutting off the tops and removing seeds and membranes.
Step 3: Put cheese in large mixing bowl. Drain hamburger mixture and pour over cheese. Stir until cheese is melted and blended into the mixture.
Step 4: Fill each pepper with the mixture, then bake on 400 for 40 minutes.
Peanut Butter Bread
1 cup almond flour
1 cup shredded cheddar cheese
1/4 cup finely chopped fresh jalapenos (or more if you like it hot, I like it hotter)
3/4 tsp. baking powder
1/4 tsp. salt
2 large eggs
2 tbsp. butter
1/4 cup sour cream
Preheat oven to 350°F.
In a bowl, mix together wet ingredients, cheese, and jalapenos, then add dry ingredients and mix again.
Pour into greased baking dish (I use an 8″ square pan), then bake for 20 minutes or until edges begin to brown.
Cilanrto Lime Chicken
Broccoli and Chicken Soup
Chicken Eggplant Lasagna
Peanut Butter Crepes
Tamales with Ancho Chile Sauce
Seared Stuffed Flank Steak
Almond Bun Pizza
Peanut Butter Ice Cream
beat 4 egg yolks with 1/4 cup of xylitol and 3 tbsp of peanut butter
whip 300 ml of cream till stiff
fold in yolks with the cream
beat 4 egg whites till stiff, add 1/4 cup of xylitol, beat more till stiff again
fold in whites with cream/yolks mixtures
pour into container
Almond Flour Pancakes
Cheese Thin Crackers
Italian Spinch Casserole
Spaghetti Squash and Meat balls
Greek Avgolemeno (Chicken) Soup w/ Spaghetti Squash
Crockpot Ribs (Don’t use the bbq sauce, use a rub and some water)
Crockpot Chicken Pizza
Chocolate Peanut Butter Bars
Keto Peanut Butter Cake (requires almond thins, above)
Bacon Egg Cups
Pork with Broccoli
Chicken in Creamy Pan Sauce
Kitchen Sink Casserole
Portabella Chicken Bacon Sandwich
4 Portabella Caps
2 tablespoons Coconut Oil
1 boneless, skinless chicken cutlet, cooked (and cut into two pieces)
2 slices of tomato
1/2 cup fresh spinach leaves
2 slices cooked turkey bacon, or bacon of choice
3 tablespoons guacomole
Scoop out the gills and stem gently from the underside of the mushrooms.
Heat coconut oil in a skillet and cook mushrooms for about 3-5 minutes on each side or until the mushrooms turn golden brown on the top and become tender.
Remove the mushrooms from the pan. On one mushroom, pile on cooked chicken, turkey bacon, tomato, spinach, and 1 ? tbsp guacamole. Top with the other mushroom. Repeat with other mushrooms. Then cut in half or eat whole, and enjoy!
Mediterranean Chicken Lettuce Wraps
Cucumber Roast Beef Sandwhich
Italian Sub Roll Up
Peanut Butter Cups
1 egg 1 cup smuckers natural PB 3/4 cup splenda granular -bake for ~15min at 350 then… 3-5 squares lindt 85 melted then drizzled on top.
KFC Style Oven roasted chicken
3/8 cup vinegar
1 15 oz can tomato sauce
3 tbsp Worcestershire sauce
1 1/2 tbsp yellow hot dog mustard
3/4 tbsp Hot Sauce
3/4 tbsp salt
1 dash cayenne pepper
3 tsp lemon juice
1 1/2 tsp liquid smoke flavoring (I misread and added 1 1/2 TBSP and it was delicious)
6 tsp Splenda
Add vinegar and all other ingredients except mustard to a sauce pan and slowly heat.
Put mustard in a cup and slowly stir in a couple tablespoons of sauce until well blended.
Then add mustard mixture back to sauce in pan.
Bring to a boil, and lower heat.
Let simmer for a few minutes. Let cool, then refrigerate.
Chicken Taco Salad
I seasoned the chicken breast with a combo of salt, pepper, chili, garlic, cumin and chipotle powders. Cooked it on my cast iron.
The salad consists of shredded cabbage, homemade pico (tomato, lime, green onion, cilantro, s+p & a splash of hot sauce), 1/2 sliced avocado, pickled jalapenos, shredded sharp cheddar and a spicy ranch drizzle.
Cheesey Hamburger and Broccoli
Peanut Curry Chicken
Coconut Flour Pancakes
two sides of taco beef, two sides of grilled chicken, two sides of shredded cheese, and two sides of pico de gallo all in the same cantina bowl. It's fantstic. The meat only has 2g per serving, btw.
Bacon Egg Bakes
Just make all the stuff, wrap the tomatoe, and bacon in lettuce with mayo.
Blueberry & Mascarpone Tarts (Low Carb & Gluten Free)
Coconut milk smoothie (warning has carbs, for people who back load. if you dont’ know what that is, don’t eat this.)
Egg & Bacon Sushi Roll
Cabbage and Keilbasa Soup
1 – 1/2 lb. cabbage (shredded/diced)
2 – 16 oz. beef stock
about 16 oz. kielbasa
1/2 lb onion
clove or 2 of garlic
So first, start the beef stock and cabbage simmering, you'll want that cabbage good and soft. Add some onion and garlic if you want, plus whatever else bay leaf and spices that you want.
Slice up the kielbasa into half links, the small slices of that. Cook it up in some oil 'til it's brown. Then throw it into your soup.
Once the cabbage is all much and the kielbasa is browned, then it'll make a good soup. Serve it up and save the rest for the next week or so.
Carrot Cake Smootie
1 cup carrot juice or 1 carrot
1/2 cup unsweetened vanilla almond milk
1 frozen banana
1 scoop vanilla protein powder
1 tsp. cinnamon
1/8 tsp. ginger
1/2 tsp. pure vanilla extract
1 tsp. 100% pure maple syrup