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Just Keep On TryingIt's a lifelong journey.

Non Scale VictoriesCelebrate the little things

Making Healthy ChoicesSimple easy swaps

Learing to Cook With New ThingsDelicious new combinations

Support and a safe place to talkAlways free and welcoming

02 Just Keep on Trying! | Join Us | Tuesdays @ 7:00 Upstairs at the SuperstoreJoin Us | Tuesdays @ 7:00 Upstairs at the Superstore

08Not Boring Salads Tired of the same old greens? Spruce up your salad game with these tasty treats!

03What's Your Number?The First Step in Reaching Your Goals is setting a realistic target.

11Getting Started With Non Traditional FloursLow carb flours are a fantastic alternative to those who are diabetic or gluten free

06Breakfast Cookies From banana bars to bacon cookies, we’ve got breakfast cookies and energy bars that will get the day started off right.

05Breakfast Ideas Under 300 Calories And some quick fix snack solutions!

03100 Calorie Snack Ideas15 options for a quick fix without a bunch of calories.

04Swap This for ThatEasy fixes that add up!

07Sandwhiches & WrapsNot boring lunchtime alternatives! All under 400 calories

10Low Carb Sugar Free DessertsKick sugar! These dessert options can help.

09Delicious Crowdpleasers Want to bring a health alternative to a family gathering? Try one of these!

11Getting Started With Meal PreppingLow carb flours are a fantastic alternative to those who are diabetic or gluten free

CONTENTS

03

A pound of fat equals 3,500 calories.Lose 1.5 lbs/WkTotal calories/day: 1250

Calories to reduce/burn per day: 750

Lose 1 lbs/WkTotal calories/day: 1500


Lose .5 lbs/WkTotal calories/day: 1750


BUDGET BY MEALLose 1.5 lbs/WkBreakfast: 250Lunch: 350Supper: 400Snacks: 200 (2-100 calorie snacks)Lose 1 lbs/WkBreakfast: 300Lunch: 450Supper: 550Snacks: 200 (2-100 calorie snacks)Lose .5 lbs/WkBreakfast: 400Lunch: 550Supper: 600Snacks: 200 (2-100 calorie snacks)

WHAT'S YOUR NUMBER?

22 PistachiosFor nuts these are the biggest bang for your calorie buck.

Cheesy PopcornToss 1 tablespoon grated Parmesan cheese and a dash of cayenne pepper with 2 cups of freshly popped popcorn. Choose a low-fat, low-sodium pre-pack-aged variety or pop kernels in a small paper bag in the microwave. Grated parm can have a lot of salt, but one tablespoon has only three percent of the daily recom-mended value, and only 22 calories for a whole lot of added flavor.

Kettle CornToss 1 teaspoon cinnamon and 1 tea-spoon stevia with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution. Not a fan of stevia? Swap it for 1 teaspoon honey plus 1 tea-spoon water microwaved for 20 seconds to thin it out.

Mexican PotatoThere’s always the option to bake a po-tato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes, or until soft (you should be able to remove a knife without any resistance). Top half of the potato with 1 tablespoon salsa and 1 tablespoon plain Greek yogurt (a great stand in for sour cream). Save the other half in the fridge for the next time you're in need of a quick snack!

English Muffin and Fruit ButterToast half a whole-wheat English muffin. Top with 2 teaspoons pumpkin butter or apple butter. Choosing these spreads over conventional jams can save about 20 calories per serving.

Protein ShakeShake up one scoop vanilla whey protein with 1 cup unsweetened almond milk. I love this for post-workout snacking or if I am up all night with the baby.

Pumpkin YogurtCombine 1/2 cup nonfat plain Greek Yogurt with 1/4 cup pumpkin purée. Sweeten with stevia, 1/4 teaspoon vanilla extract, and pumpkin pie spice blend (or cinnamon).

Chunky Apple SauceDice up half a tennis-ball sized apple and add it to 1/2 cup unsweetened apple sauce. (So much apple!) You’ll get the spoonability of apple sauce, but with an added fresh crunch—not like that store-bought mushy stuff. Sprinkle with some cinnamon for an extra flavor kick.

Egg Whites and ToastToast one slice whole-wheat bread and top with two scrambled egg whites. Sprin-kle with a dash of pepper and paprika.

Carrots and HummusApproximately 15 baby carrots with 2 tablespoons hummus. Jazz it up with fresh herbs like dill or parsley.

Broccoli and Tzatziki SauceWhip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon minced cucumber. Dip broc-coli into the sauce.

Baby Corn and Soy SauceFor a super quick snack, dip 20 baby corns into low-sodium soy sauce.Open Faced Turkey SandwichToast one slice whole-wheat bread and spread with 1 teaspoon honey mustard. Top with two slices of deli turkey.

Apples and CheesePair a Laughing Cow Mini Babybel Light cheese wheel with half a baseball-sized apple, sliced.

14 AlmondsAlmonds don’t need any extras to be a satisfying snack.

Rice Cake and Almond ButterTop a rice cake with 2 teaspoons almond butter. While it’s not nearly as popular as peanut butter, almond butter is a better choice when it comes to fiber, iron and especially vitamin E.

100 CALORIE SNACK IDEAS


04

SWAP THIS FOR THIS! HEALTHY ALTERNATIVES THAT ADD UP

Swap Out Almond Milk for Whole MilkSwap This: Almond Milk, 30 caloriesFor That!: Whole Milk, 160 caloriesSaves 130 Calories / serving

Swap Out Rice Cake Nachos for TortillasSwap This: ortilla Style Cheesy Nacho Rice Chips, 90 caloriesFor That!: Tortillas, 200 caloriesSaves 110 Calories

Make it Open FacedSwap This: 1 Bread, 120 caloriesFor That!: 2 slices Bread, 240 caloriesSaves: 120 calories

Spray Oil In Pans, Don't PourSwap This: Olive Oil Spray, 5 caloriesFor That!: Tablespoon of Olive Oil, 120Saves: 115 calories

Spiralized Vegetables Instead of PastaSwap This: Spiralized zuccini, 19 caloriesFor That!: 1 cup of Spaghetti, 200 caloriesSaves: 181 calories

Swap Out Mayo for MustardSwap This: Yellow Mustard, 2 caloriesFor That!: Mayonnaise, 90 caloriesSaves 82 Calories

Grated Cauliflower Instead of RiceSwap This: Cauliflower Rice, 25 caloriesFor That!: 1 cup of rice, 266 caloriesSaves: 241 calories

Swap Out Juice for Flavoured WaterSwap This: Water Enhancers, 0 caloriesFor That!: Apple/ Orange Juice, 120 caloriesSaves 120 Calories / serving

Boil/Poach Instead of Frying EggsSwap This: 2 boiled/poached eggs, 160 calo-ries For That!: 2 eggs scrambled with 1 tbsp. butter, 260 caloriesSaves: 100 calories

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05

Pumpkin & Granola Parfait 3/4 cup plain low-fat yogurt, 2 teaspoons hon-ey, 1/4 teaspoon pumpkin-pie spice, 1 whole-grain crunchy granola bar, crumbled, 1/2 cup canned pumpkin | Mix together yogurt, honey, and pumpkin-pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs, and pumpkin.

Tropical Green SmoothieBlend 1 cup each pineapple chunks and chopped kale, 1/2 cup green grapes, 1 table-spoon each extra-virgin coconut oil and lemon juice, 1 small coin fresh ginger and 2 teaspoons ground flax seed

Waffles with Blueberry Maple Syrup1/3 cup frozen blueberries,2 teaspoons maple syrup,2 whole-grain waffles, 1 tablespoon pecans.

Breakfast Yogurt SundaeUse a fork to crush up 1/3 cup fresh raspber-ries with 1 tablespoon pure maple syrup until saucy. Scoop 1 cup 2-percent Greek yogurt into a bowl and top with the raspberry sauce, 1/4 cup blueberries and 1 tablespoon chopped roasted almonds.

Egg-and-Cheese-Stuffed Baked PotatoCook 1 large beaten egg in a nonstick skillet in 1 teaspoon melted butter; season with salt and pepper. Split 1 small warm baked potato and stuff with the scrambled egg. Top with 1 tablespoon shredded Cheddar.

Peanut Butter & Banana Pan-cakes1/2 small banana, chopped,2 tea-spoons peanut butter,1/3 cup pre-pared whole-grain pancake batter, 1 teaspoon honey | Mash and add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.

Tip: Consider using smaller plates. They can make a smaller portion feel bigger!

BREAKFAST IDEASUNDER 300 CALORIES

Pesto and Parmesan EggsCook 2 large eggs sunny-side up in a nonstick skillet in 1/2 tablespoon melted butter; season with salt and pepper. Slide onto a plate and top with 1 tablespoon pesto, and 1 tablespoon grated Parmesan.

Bagel & Cream Cheese with Tomato1 small (3-ounce/85 gram) whole-grain bagel, 2 tablespoons low-fat cream cheese, 2 large slices tomato, Salt and pepper to taste

Peanut Butter, Banana and Chia ToastSpread 1 piece whole-grain toast with 1 tablespoon smooth peanut butter. Slice 1 small banana into thin rounds and arrange on the toast. Sprinkle with 2 teaspoons chia seeds and some ground cinnamon.

1/2 cup of Sugar Free Jell-O (cherry, lime, strawberry-banana) = 10 calories

94% fat free microwave popcorn. 2 cups popped = 40 calories, 2 grams fiber

Quaker Mini Rice Cakes, most flavours. 8 mini cakes = 60 calories

Quaker Rice Cakes, Butter popcorn flacour 1 large rice cake = 35 calories

2 large celery stalks = 13 calories, 1.2 grams fiber

1/2 cucumber = 20 calories, 1 gram fiber

1 medium tomato = 25 calories, 1.3 grams fiber

1/2 cup sugar snap peas = 30 calories, 3.4 grams fiber

1 carrot = 30 calories, 2 grams fiber

1 peach = 37 calories, 1.6 grams fiber

1/2 grapefruit = 37 calories, 1.7 grams fiber

1 cup sliced strawberries = 50 calories, 2.5 grams fiber

1 cup watermelon pieces = 51 calories, 0.4 grams fiber

1 cup cantaloupe cubes = 56 calories, 1.3 grams fiber

1 orange = 60 calories, 2.3 grams fiber

STILL HUNGRY? Try These to get you through to the next meal!


06

to 2 hours or until easy to handle. Preheat oven to 350°F. Line cookie sheets with parchment paper. Shape dough into 1-inch balls. Place balls 2 inches apart on prepared cookie sheets. Bake for 6 to 8 minutes or just until edges are firm. Using the back of a small round measuring spoon, immediately make an indentation in the center of each warm cookie. Transfer cookies to a wire rack; cool. In a small saucepan, combine white baking chocolate and shortening; heat and stir over low heat until melted and smooth. Dip each almond halfway into the melted white choco-late mixture. Place a dipped almond into the indentation in each cookie. Let cookies stand until white chocolate is set. Nutrition Facts per Serving: 45 calories, 2 g total fat, 1 g protein 1.8g sugar, 7 g carbohydrates

Sugar Free Brownies Ingredients5 eggs, 1/3 cup coconut oil/ or butter melted, 1 tbsp vanilla extract, 1/3 cup coconut flour, 1/4 cup almond meal or almond flour, 1/3 cup unsweetened cocoa powder,½ teaspoon baking soda, 1/2 cup sugar free sweetener of choice, ½ cup dark chocolate chips Chocolate drizzle1/3 cup dark chocolate chips1 teaspoon coconut oilPreheat oven to 350 F (180 C) and line a 9 inch square pan with parchment paper. In a bowl whisk together the eggs, coconut oil, and vanilla extract.In another bowl, combine coconut flour, al-mond flour, cocoa, sweetener and baking soda.Transfer the wet ingredients into the dry and stir in to evenly combine. Stir in the chocolate chips. Transfer the batter into the prepared pan and spread evenly the brownie batter with the back of a spoon. Bake for 20-25 minutes max. Don't over bake to keep the brownies moist and fudgy. Cool down in pan for 10 minutes then lift out and transfer to a cooling rack. Cool for 20 minutes, then place your brownie in the fridge for at least 1 hour. Chocolate drizzleIn a small mixing bowl, add sugar free chocolate chips and coconut oil. Melt in the microwave by 30 seconds burst, stir and repeat until fully melted and drizzle on top of your brownie.

Chocolate Chip CookiesIngredients1 cup butter, 2 cups splenda, 2 tbsp molas-ses, .25 cup granulated sugar, 2 eggs, 1 tsp vanilla extract, 2 tbsp honey, 1/4 cups all purpose flour, 1.5 cup almond flour, 1.5 cup coconut flour, 2 tsp vital wheat gluten flour, 2 tsp cornstarch, 1 tsp baking powder, 1 tsp baking soda, 2 cups dark chocolate chipsDirectionsIn large bowl, stir together melted butter and sugars/substitutes. Add eggs, one at a time, stirring combined. Stir in vanilla extract molasses and honey.In separate bowl, whisk together flours, gluten, cornstarch, baking powder, baking soda.Add flour mix to wet ingredients, stirring until combined. Stir in chocolate chips.Preheat oven to 350F (175C) and line cookie sheets with parchment paper. Roll into 1 inch balls. Place 2 inches apart.Bake about 11 minutes edges should be just beginning to turn golden brown).Nutrition Facts per Serving: 64 calories, 3 g total fat, 2 g protein 2.8g sugar, 7 g carbohy-drates

Chocolate Almond BallsDirections1/3 cup butter, 3/4 cup brown sugar substitute-brown, 1 tsp instant espresso cof-fee powder, 3/4 teaspoon baking soda, 2 egg whites, 1/3 cup plain low-fat yogurt, ½ tsp almond extract, 2/3 cup unsweetened cocoa powder, 1½ cups all-purpose flour, 1 ounce white chocolate, 1/4 tsp shortening, 36 to 40 whole almonds, toastedIngredientsBeat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar substitute, espresso powder, and baking soda; beat until combined. Add egg whites, yogurt, and almond extract; beat until combined. Beat in cocoa powder. Beat in flour. If necessary, cover and chill dough for 1

Lifestyle Tips! Be Active With Family and FriendsWhether its getting outside for a fresh weather stroll, decorating an outdoor tree, or building a snowman an outdoor adventure is a great way to offset some of the holiday treats Watch Your Portion SizesWhen the holidays arrive, it can be easy to overdo it on your portion sizes. The best way to overcome this is to measure your food, or eat off smaller platesPractice Mindful EatingPeople are often rushed and on the go through-out the holiday season, which frequently leads to multitasking during meals. When people eat while distracted they are more likely to overeat. This is because they are unable to pay attention to their body's fullness signals. It can also be helpful to take a few deep breaths or slow your breathing before you start eating. Get Plenty of SleepSleep deprivation is quite common during the holidays, those who do not sleep enough tend to be hungrier, consume more calories and get less physi-cal activity.Sleep restriction increases your hunger hormone levels, ultimately leading to higher calorie intake.Keep Meals Balanced With ProteinHoliday meals are typically rich in carbs but lack protein. However, it's important to include some protein with every meal, as it promotes fullness and may be useful for weight maintenance. Focus on FiberFiber is another important nutrient that induces fullness. It also keeps things moving in the digestive tract making you feel less bloated. Cut Back on Taste TestingMany people spend a lot of time cooking and baking during the holiday season. With the cooking and baking comes taste testing, and even small bites of baked goods and holiday dishes can add up in calo-ries. Try and spread out the taste testing to family and willing friends. Bring a Healthy Dish to ShareHoliday parties can be a common setback in the battle against holiday weight gain. Bring your own healthy dish for yourself and to share with others.Choose Desserts Wisely and Savor ThemDessert and treats are everywhere during the holiday season. Instead of eating every treat in sight, it can be helpful to focus on your favorites. Eat the ones you really want and ditch the rest.Weigh Yourself RegularlyStepping on the scale regularly during the holi-days may help prevent weight gain as it keeps you accountable for your progress.

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BREAKFAST COOKIES

07

Pizza Burger: 360 Calories1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, 2 slices fresh mozzarella cheese: 140 calories, 2 table-spoons marinara sauce: 40 calories

Caesar Salmon Wrap: 364 Calories1 whole-wheat pita: 80 calories, 5-ounce can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories

Herbed Cheese and Tomato Sandwich: 398 Calories1 English muffin: 120 calories, ¼ cup low-fat cottage cheese: 40 calories, 2 slices tomato: 10 calories, ¼ avocado, sliced: 68 calories, 1 tablespoon spicy brown mustard: 5 calories, 1 leaf butter lettuce: 5 calories, 1 tablespoon chives, chopped, Garlic powder to taste

Crunchy Tuna Wrap: 382 Calories1 whole-wheat wrap: 130 calories, half a 6-ounce can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 hand-ful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie

Grilled Chicken and Cheese Sand-wich: 395 Calories2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories

Turkey "BLT": 375 Calories2 slices whole-wheat bread: 180 calories, 3 slices turkey bacon: 130 calories, 2 slices tomato: 10 calories, 1 leaf romaine lettuce, 5 calories, 1 tablespoon low-fat mayo: 50 calories

Roast Beef and Horseradish Sand-wich: 385 Calories2 slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish sauce: 30 calories, 1 leaf romaine lettuce: 5 calories

Tip: To make these even lower calorie consider some of the healthy swaps mentioned earlier.

SANDWICHES/WRAPS IDEASUNDER 400 CALORIES

Turkey Wrap: 365 Calories1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach: 5 calories

Mediterranean Burger: 400 Calories1 whole-wheat bun: 90 calories, 1 turkey burger patty: 140 calories, 2 tablespoons feta cheese: 50 calories, 2 slices tomato: 10 calories, 1 round slice red onion: 5 calories, 1 handful spinach: 5 calories

Spiced Chicken and Chickpea Pita: 350 Calories1 whole-wheat pita: 80 calories, ½ a chicken breast: 100 calories, ¼ cup chickpeas: 70 calories, ¼ cup Greek yo-gurt: 30 calories, 1 sprinkle parsley: <1 calorie, 1 sprinkle oregano: <1 calorie

Grilled Cheese With Tomato and Turkey: 345 Calories2 slices whole-wheat bread: 180 calo-ries, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories


08

Chicken and Rice Stir-Fry: 380 Calories½ cup brown rice: 100 calories, ½ a chicken breast, sliced: 100 calories, 4 shitake mushrooms, sliced: 40 calories, ½ red pepper, sliced: 10 calories, ½ green pepper, sliced: 10 calories, ¼ small red onion, sliced: 10 calories, 1 tablespoon olive oil: 110 calories

Strawberry Spinach Salad: 382 Calories1 cup spinach: 7 calories, 1 cup straw-berries, sliced: 50 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 2 tablespoons pine nuts: 110 calories, 1 cup broccoli: 30 calories, 1 tablespoon olive oil: 110 calories, 1 teaspoon bal-samic vinegar: 5 calories, 1 squeeze lemon juice: < 1 calorie

Garden Pasta Salad: 395 Calories½ cup whole-wheat pasta: 110 calo-ries, ½ a chicken breast, sliced: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 4 kalamata olives, sliced: 60 calories, ½ green pepper, sliced: 10 calories, ½ carrot, shredded: 30 calories, 2 tablespoons fat-free Ital-ian dressing: 15 calories

Lentil Salad with Poached Eggs: 390 Calories½ cup canned lentils: 120 calories, ½ cup spinach (sautéed with 1 teaspoon olive oil): 50 calories, 2 large eggs, poached: 150 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10 calories

Sweet Potato and Mushroom Salad: 370 Calories1 cup spinach: 5 calories, 1 cooked sweet potato, sliced: 100 calories, 4 mushrooms, sliced: 40 calories, ¼ cup feta cheese: 100 calories, 2 slices tomato: 10 calories, 1 tablespoon olive oil: 110 calories, 1 tablespoon Dijon mustard: 5 calories, 1 squeeze lemon juice: < 1 calorie

Greek Pita Salad: 368 Calories1 cup romaine lettuce: 8 calories, ½ whole-wheat pita, sliced: 40 calories, ¼ cup feta cheese: 100 calories, ¼ cup chickpeas: 70 calories, ½ cucumber, sliced: 30 calories, ¼ small red onion, chopped: 10 calories, 2 tablespoons Greek dressing: 110 calories

Healthy Stir-Fried Rice: 365 Calories½ cup ready-made brown rice: 100 calories, 1 egg, scrambled with 1 teaspoon olive oil: 115 calories, 4 bella mushrooms, sliced: 40 calories, 1 cup broccoli, chopped: 30 calories, ½ car-rot, chopped: 30 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon sesame oil: 40 calories

Tip: Always read the nutritional label on salad dressings. Some dressings can be in excess of 140 calories per serving!

NOT BORING SALADSUNDER 400 CALORIES

Tip: Consider making a few portions of these and storing them in serving size containers for lunches on the go!

Rice n’ Refried Beans: 400 Calories½ cup brown rice: 100 calories, ½ cup canned pinto beans, mashed: 130 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 plum tomato, diced: 10 calories

Sprout n' Spinach Salad: 381 Calories2 cups baby spinach: 14 calories, 1/2 avocado, diced: 120 calories, 1 handful alfalfa sprouts: 5 calories, 1/2 orange bell pepper, diced: 12 calories, 1/2 carrot, grated: 30 calories, 2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories

Tarragon Chicken Salad: 400 Calories1 cup spinach: 7 calories, ½ a chicken breast, sliced: 100 calories, ¼ cup Greek yogurt: 30 calories, ¼ cup walnuts: 160 calories, ¼ cup dried cranberries: 90 calories, 1 stalk celery, chopped: 5 calories, 2 slices tomato: 10 calories, 1 tablespoon fresh tarragon, chopped: < 1 calorie, 1 squeeze lemon juice: < 1 calorie

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09

Potato and Leek Gratin

2 1/2 cups whole milk (or almond milk), 1 1/2 pounds Yukon Gold potatoes peeled and very thinly sliced, 2 garlic smashed cloves, 1 tbsp unsalted butter, 1 large leek cut into tiny pieces, 1 tsp salt, 1/2 cup sharp cheddar cheese, 1/4 cup parmesan, 1/2 tsp freshly ground black pepper

Directions: Preheat oven to 375°F, Combine milk, potatoes, and garlic in a large pan; bring to a boil. Reduce heat and simmer 5 minutes or until potatoes are almost tender. Drain in a colander over a bowl and save 1/2 cup of the mixture.

Melt butter in a frying pan. Add leek; cook about 8 minutes. Remove pan from heat; place leek mixture in a bowl. Arrange half of potato slices in a single layer in bottom of 9x13 dish; top evenly with half of leek mixture. Sprinkle with 1/2 teaspoon salt and 1/4 cup sharp cheddar cheese. Repeat with remaining ingredients Drizzle with reserved 1/2 cup milk mixture; sprinkle with Parmesan. Cover pan with foil; bake at 375°F for 25 minutes or until cheese melts. Remove foil from pan. Turn on broiler. Broil 5 minutes or until bubbly and golden brown. Remove pan from oven, and sprinkle with pepper; cool. Cut into wedges.

Calories 94 Fat 3.8g Protein 6g Carbohydrate 14g Fiber 2g Sugars 4g

Tip: Delicious the next day! Reheat leftovers in the oven until crisped and warmed through, and then serve with eggs and a side of fruit for breakfast

Tomato Gratin with Basil

2 slices whole-grain bread, 6 tbsps extra-virgin olive oil, 2 tbsps fresh parsley, 1 tsp finely chopped thyme, salt& pepper, 1/4 cup grated Parmesan cheese, 4 pounds tomatoes, 1/4 cup torn basil leaves, 1 tbsp red wine vinegar, 3 garlic cloves minced, 1 onion finely diced, 2 tbsps small basil leaves, for garnish (optional)

Directions:Preheat oven to 400°,Tear bread to form coarse crumbs; spread in an even layer on a baking sheet. Bake at 400° for 3 minutes or until lightly toasted. Combine breadcrumbs, 2 tbsps oil, parsley, thyme, 1/8 tsp salt, 1/8 tsp pepper, and Parmesan cheese in a bowl.

Cut tomatoes into 1/2-inch-thick slices. Place tomatoes in a shallow dish; sprinkle with remaining 1/4 tsp salt and remaining 1/4 tsp pepper. Add remaining 1/4 cup oil, torn basil, vinegar, garlic, and onion; toss gently to coat.

Arrange tomato slices in a baking dish. Pour any remaining liquid from the bowl over the tomatoes. Bake at 400° for 15 minutes (tomatoes should still be firm). Sprinkle breadcrumb mixture evenly over tomatoes. Bake at 400° for 10 minutes or until breadcrumbs are golden. Remove dish from oven; let stand 10 minutes before serving. Garnish with small basil leaves, if desired.

Calories 160 Fat 9.9g Protein 5g Carbohydrate 13g Fiber 3g Cholesterol 3mg Sugar 4g

DELICIOUSCROWD PLEASERSUNDER 200 CALORIES

Sweet Potato Casserole

3 pounds sweet potatoes peeled and cubed, 3 tablespoons canola oil, 2 tablespoons butter, 1/2 tsp vanilla extract, 6 tablespoons packed brown sugar (or 2 tsp molasses + 6 tbsp sugar substitute) 1 teaspoon cinnamon, 1 (5-ounce) can evaporated milk, Cooking spray, 1 cup old-fashioned oats, 2/3 cup coarsely chopped pecans toasted, 1 1/2 tablespoons all-purpose flour

Directions: Boil potatoes and simmer 15 minutes or until very tender. Drain; place in a large bowl.

Heat oil and butter until butter melts, add vanilla cook 30 seconds. let stand 10 minutes.

Preheat oven to 375°. Add 2 tablespoons sugar (or substitute mixture), 1 teaspoon salt, cinnamon, and milk to potatoes. Beat with a mixer at medium speed until smooth. Spoon potato mixture into an 11 x 7-inch baking dish coated with cooking spray.

Add oats, pecans, flour, remaining 1/4 cup sugar, and remaining 1/4 teaspoon salt to butter mixture; toss. Sprinkle over potato mixture. Bake at 375° for 35 minutes or until bubbly around the edges.Calories 169 Fat 9.4g Protein 4g Carbohydrate 20g Fiber 4g Sugar 5g


HOLIDAY FAVOURITES


Ingredients3 avocados1 egg1 1/2 cups almond flour1/2 cups sunflower oil (or more) or any of your favourite oil (don’t use avocado unless you have a really good stomach tolerance for avacado1/4 tsp cayenne pepper1 tsp Italian seasoning or garlic or smoked paprika1/2 tsp salt

InstructionsBreak an egg into a bowl and beat it. In an-other bowl, mix your almond flour with some salt and cayenne pepper.

Slice each avocado in half and take out the seed. Peel off the skin off every half.

Slice each avocado vertically into 4 or 5 piec-es (depending on the size of the avocado).

Start heating your deep oil into a frying pan on the stove. It takes about 3-4 minutes to reach frying temperature (or deep pan with lots of oil) you’re ready to fry if sticking a wooden spoon into the oil. If bubbles arise from the spoon, your oil is hot enough for deep frying!

Coat each slice of avocado in the egg.

Roll each coated slice in the almond flour mix until you can barely see the green.

Carefully lower each avocado slice into the deep fryer (or pan) to avoid splashing. It will hurt!

Allow each piece to fry for 2 minutes until a light brown. Dark brown means they’ve been in there a few seconds too long.

Transfer quickly to a plate lined with a paper towel to soak up the excess oil.

Dip In some mayonnaise (recipe to left)

AVACADO FRIES

Low Carb Tartar Sauce

Ingredients1 cup mayonnaise (recipe to follow) ½ cup dill pickles, blended1 tbsp curry powdersalt and pepper to taste (optional)

InstructionsMix together and enjoy!

The Best Low Carb Mayo

Yields: 2 cupsIngredients 2 egg yolks2 tbsp lemon juice )2 teaspoon Dijon mustard1/2 teaspoon salt2 teaspoons water1 cup avocado oil1/2 cup extra virgin olive oil

InstructionsAdd egg yolks, lemon juice, mustard, salt and water to a medium bowl and whisk until thoroughly combined. Whisking constantly (or using the whisk attachment to a mixer), drizzle in a few drops of your oil at a time. Your mixture should be opaque, with all the oil incorporating into the mixture. Once your mixture emulsifies (i.e. begins to thicken), you can increase the speed of oil a tad into a small stream rather than drop by drop. Keep whisking and add-ing in the oil until a rich and thick mayo emerges (always best to go slower the first time around!). Keep stored in the fridge, in an airtight container, for about a week.

Ingredients1lb white fish preferable Haddock 2/3 cup sour cream4 teaspoons apple cider vinegar8 cloves garlic fresh or 1 tsp powderalt to taste1/2 cup almond flour1 teaspoon baking powder1/4 teaspoon garlic powder1/4-1/2 teaspoon kosher salt to taste1 egg1 tablespoon sour cream or coconut cream2 teaspoons apple cider vinegarcoconut oil or cooking oil of choice

InstructionsMix sour cream, vinegar, garlic and season to taste with salt. Cut the fish across the grain of the flesh into strips roundly 2 inches wide, and add them to the cream marinade. Cover and refrigerate for two hours (or longer, I've left this for two before). Add enough oil to a frying pan to make it about 1/2-inch deep. Let it heat up for about 5 minutes on your stove until a wooden spoon placed in the oil starts to bubble. Mix the almond flour, baking powder, garlic powder and salt in a shallow plate or dish. In a second plate or dish, whisk the egg with cream and vinegar.

Coat the fish by dipping in the egg mix first, followed by the almond flour mix, and then straight into the frying pan. Fry on both sides until deep golden and place on paper towels to catch excess fat. Nutrition: Calories 242 Calories, Total Fat 13g, Net Carbohydrates 1g, Protein 26g

LOW CARB FISH BATTERAND TARTAR SAUCE

11

No-Bake Gluten Free & Keto Cheesecake bites or for 2Servings 2 servings

IngredientsFor the Crust1 1/2 tablespoons almond flour1 1/2 tablespoons very finely chopped pecans1 1/2 teaspoons confectioners alternative1/4 teaspoon cinnamonkosher salt1 1/2 teaspoons melted grass-fed butterFor the cheesecake2 1/2 tablespoons sour cream plus more for serving (optional)5 tablespoons cream cheese at room tem-perature2 tablespoons butter at room temperature1/2 teaspoon vanilla extract1/8-1/4 teaspoon lemon juice to taste2-3 tablespoons confectioners alternative

InstructionsFor the crust

Lightly toast almond flour and (very finely chopped!) pecans in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste-wise, so don't skip!

Transfer toasted nuts to a small bowl (or go straight for the serving glass), and mix in confectioners alternative, cinnamon and salt. Add in butter, mix until thoroughly com-bined, and press into serving glass or dish. Refrigerate while you make the cheesecake.

For the cheesecake

Add sour cream to a medium bowl and beat with an electric mixer until whipped (2-3 minutes). Set aside.

Add cream cheese and butter to a me-dium bowl and beat with a mixer until fully creamed. Add vanilla extract, lemon juice (add a light squeeze to taste), Confectioner alternative and beat until just combined.

Fold in whipped sour cream. Pipe or spoon cheesecake mixture into the graham cracker lined glass. Freeze for 30-40 minutes or refrigerate for a couple hours (or overnight).

Keep in the fridge for up to 4 days, and in the freezer afterwards.Storage

Since almond flour can become rancid fast, it is best to put it in the fridge or freezer

after opening. Most almond flour comes in an airtight sealed bag, but you can use an airtight container as well.

Fudgy low carb BrowniesIngredients9 tablespoons butter2/3-1 cup xylitol powdered erythritol (or powdered sweetener anything but stevia)11 tablespoons cocoa powder1/2 teaspoon kosher salt2 eggs at room temperature3/4 cup almond flour

InstructionsPosition a rack in the lower third of your oven and preheat to 350°F/180°C. Line with parchment paper the bottom and sides of a 8x8-inch baking pan. Set aside.

Add butter, sweetener, cocoa powder and salt to a medium heatproof bowl. Melt over a water bath whisking constantly (or use the microwave, in small increments). You'll want to heat it up until most of the sweetener has melted and the mixture is well incor-porated (note that erythritol, unlike xylitol, won't dissolve much at this point). Remove from heat and allow the mixture to cool slightly.

Add one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth, with all the sweetener dissolving into the mixture. And if using erythritol, and your batter ends up too thick, you may want to add an extra egg. Just be sure not to over-whisk, or your brownies could end up more cakey rather than fudgy.

Add the almond flour, whisking vigorously until fully blended (about a minute).

Bake for 15-25 minutes (we do about 23 with xylitol and 17 with erythritol), or until the center is just set and a toothpick in-

serted in the center comes out moist.

Sprinkle with flakey sea salt (optional) and allow to cool completely on a rack. Lift brownies using the edges of the parchment paper and cut into desired size (we do 16!). To get extra clean edg-es, place in the freezer for 10 minutes prior to cutting.

Recipe Notes: And if using powdered erythritol, and your batter ends up too thick, you may want to add an extra egg. Just be sure not to over-whisk, or your brownies could end up more cakey.

Sugar Free Low Carb Caramel SauceIngredients1/4 cup butter salted 3/4 cup erythritol1/2 cup 35% whipping cream1/4 tsp salt to taste1 tsp blackstrap molasses (optional)1/2 tsp vanilla

InstructionsAdd butter to a small saucepan over medium/low heat and simmer, stirring every so often, until fully browned (about 5 minutes). Add in the sweetener, vanilla, heavy cream and salt, stirring until fully combined. Add in the molasses (option-al), and stir briefly until just combined.

Simmer over very low heat for 15 min-utes (don't stir at all!), taste for season-ing and pour into a glass container of choice. Your caramel should be sticky and thick, but still totally pourable. Use warm or allow to cool completely, and refrigerate for roughly a week. The caramel will thicken up in the fridge, so either bring it back to room temperature or heat it up with a little more heavy cream to thin it out a bit.

Brownies Cheesecake Caramel Sauce


Tip: to make confectioner alternative if you'd rather not buy it you can throw in regular granular into your blender and grind until smooth. LOW CARB DESSERTS

12

Combine almond flour and coconut flour together at a ratio of 3:1 (by volume not weight) almond flour to coconut flour. By combining these low-carb flours, you can closely mirror all-purpose flour without the need for additional eggs. Tip: Combine in the blender for distribution and find grind.

THE FLOURSAlmond FlourAlmond flour is made from almonds boiled in water to remove the skins tends to add a lightly sweet flavor and a moist texture to baked goods, making it ideal for low-carb cakes, cookies, bread, and pie crusts.

A 1/4 cup of almond flour contains 12 grams of fat, 5 grams of protein, and just 2 grams of net carbs.

Tips:

The finer the grind of your flour the finer the texture will be. When I buy a bag of Almond flour I immediately put it in my blender to make it as fine as possible.

Try using an extra egg or half an egg to provide more structure for baking quick breads and muffins.

Adding extra raising agent (e.g., baking powder or baking soda) can be helpful.

Resist the urge to thin out low-carb batters, as you may end up with a soggy mess. Low-carb batters should be a bit thicker.

Bake at 25°F lower than you normally would for a longer time.

Almond flour may brown too quickly, so cover it with aluminum foil if it does.

Always allow low carb baked goods to sit and cool completely. When they are allowed to cool for a couple of hours they will develop a better texture and hold together.

THE LOW CARB ALL PURPOSE FLOUR

Storage

Since almond flour can become rancid fast, it is best to put it in the fridge or freezer after opening. Most almond flour comes in an airtight sealed bag, but you can use an airtight container as well.

Coconut FlourCoconut flour is made from dehydrated coconut meat after most its fat has been extracted to produce coconut oil. Each 1/4 cup of coconut flour contains 60 calories, 2.5 g of fat, 6 g of protein, 19 g of carbohydrates, 12 g of fiber, and 7 g of net carbs. Due to its high fiber content, this low-carb flour is perfect for anyone who needs a digestive health boost.

Just like in the case of almond flour and almond meal, coconut flour cannot be directly substituted in your old recipes. In fact, coconut flour is a different beast altogether from nut flours because it soaks up liquids and moisture like a sponge.

Tips on How to Bake with Coconut Flour:

Substitute 1/4-1/3 cup of coconut flour for every 1 cup of regular all-purpose flour

For every 1 cup of coconut flour, use six eggs and 1 cup of liquid.

Coconut flour can be baked at the same temperature as other recipes, no need for adjustment.

Batters will tend to thicken after they have sat for a few minutes. If you are making a low-carb waffle, for example, make sure you allow the batter to stand and thicken for a couple of minutes. By doing this, you will end up with a much sturdier and less crumbly waffle.

Just make sure that you keep the liquid ingredients at the same ratio suggested for coconut flour, as it will still need the extra moisture.

Storage

Since coconut flour absorbs moisture

like a sponge, it’s important to keep it in an airtight sealed bag or container. Store it in a cool, dark spot in your pantry rather than the fridge or freezer to prevent moisture contamination.

THICKENERSPsyllium Husk PowderPsyllium husk is typically used medicinally as a colon cleanser, but in the kitchen, it is a thickener that helps the recipes bind together. This helps give the finished product a great crumb-like texture.

For this reason, psyllium husk powder is an essential ingredient for making low-carb bread, cakes, and pies. In fact, this is the one ingredient that makes low-carb bread almost indistinguishable from regular wheat bread because of its whole-wheat texture and flavor (without the net carbs).

Storage

Keep the psyllium in the container that it comes in, and store it in a cool, dry place. Make sure the container or bag is sealed securely as it may suck up humidity from the air.

Thickeners

Vital Wheat GlutenVital wheat gluten boosts the structural and elastic properties of nonwheat flour and gives it some of the important properties of wheat flour, but it isn't the only supplementary ingredient that does. Plant gums and proteins provide the same qualities as gluten in smaller quantities.

In any recipe 1 TBSP is equal to 1tsp of Xanthum Gum. Also omit any Psyllium Husk in the recipe.

Xanthan GumMainly used as a thickener, this carb-free substance will last you months and months. You can use it to thicken stews, make ice cream, and provide the right consistency to your low-carb baked goods.

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GETTING STARTED WITH NON TRADITIONAL FLOURS

13

Meal Prepping is simply preparing some, or all of your meals ahead of time. It’s like having those TV dinners that you would purchase from the store, except that you prepare them yourself, with better, healthier and unprocessed ingredients.

Not only does it save you time, but it also helps to ensure you eat healthier foods more often with the proper portions, instead of reaching for quick processed and prepackaged snacks or meals that go over your caloric needs.

The idea is that when you have healthier things ready to eat, you will eat them instead of other potentially harmful foods. And it works incredibly well.

LET'S GET STARTEDDon’t try to incorporate too many new things at once. For example, don’t try meal prepping with all new healthy recipes you've never tried before. Start prepping with recipes you already know. When you feel comfortable, add more.

Scale Your RecipiesScale all of your recipes in multiples of how many people you have to feed. I design all of my meal plans around the concept of 2 adults. So when I cook any recipe I cook enough for 7 meals or 14 portions and freeze half. This way in future meal plans or weekends I can defrost leftovers. Make sure you freeze immediately after cooking. Tip: cool in fridge without a tip for an hour then put the top on and put in freezer. It really helps with condensation buildup.

Save RecipiesEmail them to yourself, write them down in a book, stick them to the inside of your cupboard. I have recipies all along the backs of my cabinets.

Don’t have recipes? Make Them That’s fine. For the next few weeks write down the ingredients as you cook meals for your family and how much of everything you use in them. You can use this to scale them for the future. This is especially important for things like breakfast and snacks.

Save your meal plans! As you create new plans save them in a book so you can reuse them. It gets easier

PICK A DAYThe first thing you should do is pick a day to prepare all your meals. For most, Sunday is the best day because it’s a day when you are off work.

If you need a calendar to help you visually map out your meals use one.

2. PICK THE MEALSYou need to decide which meal you are going to prepare first: Breakfast, Lunch or Dinner.

If you are preparing for a family, then prepping your dinner meals seems to be where you would get the most from your efforts. However, if you are single, or cooking for one or two people, then you may want to try to prepare breakfast or lunch meals first.

After that, you want to decide on the recipes you are going to prepare. When choosing the recipes, think about how you want to balance the meals. They can also help you make sure you disperse each part of the meal evenly. And that brings me to my next point…

3. USE PROPER CONTAINERSYou must use the proper containers. I really can’t stress this enough. Good storage containers are really the foundation of your meal prepping.

How you choose to store your meals can make or break your meal prepping efforts. You don’t want to simply throw everything into Tupperware bowls. That defeats the whole point of preparing things.

“What Makes a Good Container?”

Put simply, you want containers that are:

BPA FreeClear and the same sizeFreezer SafeDishwasher SafeMicrowavableStackableReusable

3. IN THE KITCHENStart off, like I said, with just a few meals. Don’t try to cook a whole week’s worth of meals in one sitting. You may want to do this later, as you get more comfortable, but for now, just try to find your meal-prepping-groove.

Focus on simple meals. Chicken is a favorite among many meal preppers because it can be cooked in a seemingly endless number of ways. It’s also easy to store and freeze.

With just a bit of chicken and a few vegetables you can easily prepare three totally different meals.

Learn to Multitask: Remember that you can cook lots of different things at the same time. Use your oven space to its fullest potential. There’s no need to place one thing in there at a time. Use multiple oven trays if it helps, or use aluminum foil to make dividers on one oven tray and multiply your efforts. Start with recipes that lend themselves to this type of cooking.When planning your first shopping trip as a meal prepper, ask yourself if you have enough oven trays, aluminum foil and other utensils you might need.

Fruit & Veggies: Fruit is a great way to dive in to meal prepping. You can cut up different types of fruit and store them just like any meals you could prepare. You can easily make fruit salads or smoothies to go along with you prepped meals. Or you can simply start off with fruit preps only.

Spice Rubs Prep: Making spice rubs is a great start for meal planning. You'll save time and mess! The Crockpot: The Crockpot has been a favorite among moms for decades. Use it to make simple, great tasting meals then store them away.


GETTING STARTED WITH MEAL PREPPING

SUNDAY

BreakfastEggs & Bacon w/ Veggies

---------------------------------

LunchBurber Sliders & Turnip

Fries

---------------------------------

SupperCitrus Chicken w/

Cauliflower Risotto

TUESDAY

BreakfastLow Carb Granola

----------------------------------

LunchCajun Salmon w Pecan

Broccoli

---------------------------------

SupperZucchini Chicken Alfredo

Cauliflower Risotto

MONDAY


---------------------------------


Broccoli

---------------------------------


Cauliflower Risotto

WEDNESDAY


---------------------------------

LunchGarlic Steak w Cauliflower

'Mac'& Cheese

---------------------------------


Cauliflower Risotto

THURSDAY


---------------------------------

LunchGrilled Chicken w

Crunchy Kale

---------------------------------

SupperGarlic Steak w Cauliflower

'Mac'& Cheese

SATURDAY


---------------------------------

LunchBurber Sliders & Turnip

Fries

----------------------------------


Cauliflower Risotto

FRIDAY


---------------------------------


Crunchy Kale

----------------------------------


Cauliflower Risotto

SNACKS

All WeekDevilled Eggs

------------------------------

Chocolate Peanut

Butter Bites

SHOPPING LIST ............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................


LOW CARB MEAL PLAN

SUNDAY


---------------------------------

LunchBurger Sliders & Turnip

Fries

---------------------------------


Cauliflower Risotto

TUESDAY


----------------------------------


Broccoli

---------------------------------

SupperLow Carb Zucchini

Chicken Alfredo

MONDAY


---------------------------------


Broccoli

---------------------------------


Cauliflower Risotto

WEDNESDAY


---------------------------------

LunchGarlic Steak w Cauliflower

'Mac'& Cheese

---------------------------------


Chicken Alfredo

THURSDAY


---------------------------------


Crunchy Kale

---------------------------------

SupperGarlic Steak w Cauliflower

'Mac'& Cheese

SATURDAY


---------------------------------

LunchBurger Sliders & Turnip

Fries

----------------------------------


Chicken Alfredo

FRIDAY


---------------------------------


Crunchy Kale

----------------------------------


Chicken Alfredo

SNACKS

All WeekDevilled Eggs

------------------------------

Chocolate Peanut

Butter Bites

SHOPPING LIST ............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................15


LOW CARB MEAL PLAN 001

CITRUS CHICKEN W/ CAULIFLOWER RISOTTO Not freezable this recipe serves 8

portions

INGREDIENTS

• 2 lb chicken breasts (diced)CHICKEN RUB• 2.5 tbsp italian seasoning blend (low

sodium)• Salt (to taste)• Black pepper (to taste)

ASPARAGUS SIDE

• 12 spears Asparagus• .5 tbsp red pepper flakes (optional)• .5 tbsp smoked paprika• .25 cup olive oil• .25 cup lemon juice• 200 g parmesan• CAULIFLOWER RISOTTO• 200 g portobello mushrooms• .5 cup olive oil• 400 g cauliflower rice• 3 tbsp garlic or garlic paste• 500ml coconut or other cream (10%

dairy cream works too)• 125ml / chicken broth• 1.5 tbsp dried thyme• 1.5 tbsp dried rosemary• Sea salt• Black pepper

STEPS

1. Set oven to 400°F2. Top diced chicken with Italian

seasoning, smoked paprika, olive oil and a bit of salt.

3. Add chicken and asparagus to a pan lined with parchment paper. Place in the oven for 15-20 minutes or until the chicken is cooked through.

4. While the chicken is cooking, cut the stems off the cauliflower to remove the florets and grade wit ha cheese grater until it appears as rice.

5. Set a pan on medium high heat and add olive oil. Toss in the chopped garlic and cook for about 2 minutes, careful not to burn the garlic.

6. Add the portobello mushroom

STEPS

1. Set oven to 350°F2. Roughly chop the nuts and sunflower

seeds. Mix with coconut, chia seeds, ground cinnamon and protein powder.

3. Mix butter, almond butter, water and vanilla extract together. Add to dry ingredients. Spread out a baking tray lined with parchment and flatten using the back of a spoon.

4. Bake for 8-10 minutes, until golden and fragrant. If you need more time keep an eye on it as it can burn quickly

5. Remove from oven and allow to cool and harden. Break apart. Let fully cool before storing in an air tight container at room temperature for up to 3 weeks. Serve each portion with 200ml of almond milk.

INGREDIENTS

• 200 g almonds (or walnuts or pecans or a mix of all)

• 120 g chia seeds• 85 g unsweetened coconut (I

personally dislike the texture of coconut so I put it through the food processor to break it down)

• 140 g sunflower seeds• 2½ tbsp vanilla extract• 2½ tbsp ground cinnamon• 170 g vanilla protein powder (can

swap in strawberry too if desired)• 85 g almond or peanut butter• 250 ml water• 170 g melted butter• To serve

Serve each portion with 200ml of almond milk (or regular milk or coconut )

Makes 14 portions and can be stored at room temperature in an air tight container for 3 weeks.

LOW CARB GRANOLA

and seasonings to the pan. Cook for about 3-5 minutes, allowing the mushrooms to sear and absorb the seasonings.

7. Add the cauliflower rice to the skillet and cook/sear the rice for about 2-3 minutes, stirring frequently with a spatula so that it does not burn.

8. Pour in the cream, chicken broth and parmesan cheese. Reduce the

heat to low-medium, stir and bring the mixture to a simmer. Place a top on the skillet and allow it to cook for about 15 minutes, until you have a creamy consistency much like risotto.

9. Portion chicken, asparagus and cauliflower risotto in to meal prep containers. Add a wedge of lemon ready for serving. Allow to cool then cover and refrigerate. When ready to serve reheat


LOW CARB ZUCCHINI CHICKEN ALFREDO This makes 14 portions and is freezable

INGREDIENTS

• 2.5 lb chicken breasts (Diced in to small cubes)

• 5 lb zucchinis• 3½ tbsp olive oil• 380 g red onions diced• 3½ tbsp garlic or garlic paste (minced)• 1.2 litres• heavy cream (35%)• 190 g parmesan• 1 cup fresh basil

STEPS

1. 1. Cook boneless chicken breasts whole. I cover them in tinfoil to keep all the juices inside. (I personally prefer sous vide) Cut the cooked chicken breast into pieces.

2. Spiralize the zucchini to create

‘noodles’. If you don’t have a spiralizer, slice in to thin strips.

3. Add olive oil to a frying pan, sauté the onion pieces and garlic until the onions are browned and translucent).

4. Add the cream and grated parmesan, then reduce the heat to a simmer and mix together.

5. Toss in the chicken, fresh basil and zucchini noodles, then give it a quick stir.

6. Cover and cook for about 3 minutes to soften the noodles, then let it cool for the sauce to thicken.

7. Garnish with parmesan, pepper and a little parsley if desired Enjoy! Portion out your meals for the rest of the week, allow to cool and then cover and refrigerate


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