to my blog readers and friends, - home - northern nester · low-fat kefir is high in healthy carbs,...

To my blog readers and friends,

who encouraged me to put this together.

And to my mother-in-love, who painstakingly edited every recipe.

The Slim and Satisfied Handbook by Jacinda Vandenberg, published by Northern Nester.

www.northernnester.com

© 2018 Jacinda Vandenberg

All rights reserved. No portion of this book may be reproduced in any form without permission from the

publisher, except as permitted by Canadian copyright law. For permissions contact:

[email protected]

Cover by Jacinda Vandenberg.

2 www.northernnester.com

TABLE OF CONTENTS The Scoop on The Slim And Satisfied Handbook ………………………………………………………………………5

How To Use The Slim And Satisfied Handbook …………………………………………………………………………13

Master Grocery List ………………………………………………………………………………………………………………………15

Sipper Recipes ……………………………………………………………………………………………………………………………….17

Week 1 Menu Plan ………………………………………………………………………………………………………………………….18

Week 1 Grocery List ………………………………………………………………………………………………………………………20

Week 1 Recipes ………………………………………………………………………………………………………………………………22

Week 2 Menu Plan …………………………………………………………………………………………………………………………30


Week 2 Recipes ……………………………………………………………………………………………………………………………..34

Week 3 Menu Plan …………………………………………………………………………………………………………………………41


Week 3 Recipes …………………………………………………………………………………………………………………………….45


Week 4 Menu Plan …………………………………………………………………………………………………………………………50


Week 4 Recipes ……………………………………………………………………………………………………………………………..54

Recipe Index …………………………………………………………………………………………………………………………………..59

Sample Menu Photos …………………………………………………………………………………………………………………….62

Progress Report ……………………………………………………………………………………………………………………………..63


The Scoop on The Slim And Satisfied Handbook

THE “BIRTH” STORY

Some 5 odd years ago, when I was on bed-rest with our 3rd child, a dear friend of mine

mailed me a copy of a newly written 600-page whopper of a book written for women

(mothers, specifically), about how to eat and thrive on a low glycemic diet.

I read it cover to cover and determined that once I was back on my feet, I was going to

give this sugar-free lifestyle a try. I wanted to start right away, but I had serious

complications with my pregnancy that resulted in our daughter’s premature birth, so

cooking and doing my own grocery shopping was out of the question.

For most of my pregnancy, I couldn’t exercise and I wasn’t eating well. I gained 45

pounds, even though our baby was born at 34 weeks gestation. I had lost much of my

muscle tone and was exhausted and chubby from consuming so many refined

carbohydrates and from such limited mobility. I started putting the low glycemic

principles I learned into practice the day we came home from the hospital, and I’ve

never looked back.

It took me 4 months to get down to goal weight, eating consistently on plan, and, with the

exception of two more babies and my postpartum recovery, I’ve been maintaining my

weight for the last 5 years. Aside from weight loss, I also love this way of eating because:

● I can eat on plan without any special ingredients

● I can enjoy all of the food groups

● I can eat until I’m full and stay trim

● I don’t have have to exercise in order to keep the weight off (although that’s

always a good idea!)

● I am more mentally and emotionally stable


My love of cooking was rekindled and I dove head first into creating recipes that were

compatible with my blood sugar-friendly diet. There is something very satisfying about

putting ingredients together to make a dish that our whole family enjoys with food I

know is just as good for their taste buds as it is for their bodies.

My blog, Northern Nester , became a way of documenting and storing my recipes for

safekeeping, but also to share with other mothers who had adopted the same lifestyle.

Recently, I’ve had several requests to put together a 1-month menu plan using recipes

I’ve created to help people get started or refocus. The Slim and Satisfied Handbook was

born as a result, and my hope is that it will hold the hand of those who feel they need

someone or some thing to come alongside them with assurance and step-by-step direction

on their journey to slim, trim, and satisfied.

THE SLIM AND SATISFIED HANDBOOK IS DESIGNED FOR BUSY WOMEN

As a mother of 5 young children, I understand that time is of the essence. This Menu Plan

was designed to reflect that by:

1. Excluding labor-intensive recipes

2. Avoiding the use of special ingredients

3. Making use of leftovers

4. Utilizing make-ahead recipes

5. Providing you with a complete grocery list each week and recipes for every meal

WHAT SETS THIS MENU PLAN APART?

The Slim and Satisfied Handbook is different from other menu plans in that it is:

● Gluten-free

● Sugar-free

● High-protein

You’ll also notice an emphasis on:

● Alternating low fat (LF) and low carb ( LC) recipes

● Hydration

● Kefir


https://northernnester.com/

● No Special Ingredients

ALTERNATING LOW FAT (LF) AND LOW CARB (LC) MEALS

When paired with protein, alternating low-fat/healthy carb meals with low-carb/healthy

fat meals revs up the metabolism and promotes weight loss.

For this reason, you’ll notice I’ve included 1-2 low-fat/healthy carb recipes in each day of

the Menu Plan.

● Low-fat/Healthy-carb meals are marked as - LF

● Low-carb/ Healthy-fat meals are marked as - LC

● Low-fat and low-carb meals are marked as LF & LC

HYDRATION

You will notice I have a Sipper included every day in the Menu Plan. It is essential to stay

well hydrated for your body to function properly!

WHAT QUALIFIES AS A SIPPER?

Sippers are different than drinking plain water because they contain ingredients to

support your metabolism and improve your digestion ( apple cider vinegar and oolong tea

among them). They are sugar-free ( I sweeten mine with liquid stevia extract), delicious,

and thirst-quenching.

Sippers can be enjoyed all day long, at meals and in between. Your goal should be to

drink at least a 1 qt. Mason jar full every day. You can also drink water or

non-caffeinated tea at any point in a day.

Most notable is the Southern Shrinking Sweet Tea ‘Shine! It contains both oolong tea

(a belly-burning black tea) and apple cider vinegar (a bad cholesterol-reducing,

blood-sugar-lowering, metabolism-boosting, skin-clearing wonder). Best of all, it can be

tweaked to taste like a Brisk Iced Tea, Arnold Palmer, or Southern Sweet Tea! My

favorite!

KEFIR

Another thing you may have noticed in this menu plan is that I have included a serving


of low-fat and/or double-fermented kefir almost every day.

Kefir is like yogurt on steroids; it is extremely high in probiotics and can help heal your

digestive system (or keep it running smoothly) by building or restoring the good bacteria

in your gut. It’s also an excellent source of protein.

Low-fat kefir is high in healthy carbs, but a second fermentation can turn it into a

low-fat and low-carb ingredient that is compatible with all meals. A second ferment

eats up more of the milk sugars and lowers the carb count in the kefir.

To do this, simply let your store-bought or homemade low-fat kefir (look for plain, 1%

fat content) to sit unopened at room temperature for 24 hours before returning to

the fridge.

WHAT DOES IT TASTE LIKE?

Kefir tastes like runny yogurt with a bit more tang. Once you start drinking it, you will

probably find your body craves it. It’s refreshing and invigorating! I make my own kefir

now, but my favorite tasting store-bought Canadian brand is President’s Choice Organic

Plain 1% kefir, available at Loblaw stores. In the U.S. look for Lifeway’s Plain 1% kefir,

available at Aldi stores.

NO SPECIAL INGREDIENTS

I firmly believe that everyone should have the opportunity to feel slim and satisfied, no

matter what their budget; that’s why all of my recipes are created without the use of

special ingredients. If you live in Canada or the U.S., everything you need to follow this

menu plan should be available for purchase locally.

Most of the ingredients you’ll need are things you probably purchase regularly, but a few

that may be new to you are:

1. Defatted peanut flour

2. Xylitol

3. Liquid stevia extract

4. Oolong Tea

5. Xanthan gum

6. Collagen


DEFATTED PEANUT FLOUR

Defatted peanut flour is an amazing ingredient. It’s the result of peanuts being processed

into a flour after the fat has been removed. When mixed with a wet, low-fat ingredient

like 0% Greek yogurt, water, or a nut milk, it provides a peanut butter flavor, but with a

much more concentrated level of protein. Since defatted peanut flour is so low in fat and

high in protein, it’s an ideal ingredient for low-fat/ healthy carb breakfasts like Chocolate

Peanut Butter Cookie Oatmeal.

Even in Canada, you can find a sugar-free version of defatted peanut flour locally! My

favorite brand is Tru-Nut No Sugar Added, but I also use the PB & Me (available at

Wal-Mart). Both of these products feature peanuts as the only ingredient.

XYLITOL

Xylitol is my sweetener of choice. It is a sugar-alcohol derived from plant material, tastes

and measures the closest to cane sugar, but has a low glycemic index, making it a great

sweetener for low-carb and blood-sugar friendly recipes.

Xylitol also has a nice, granulated consistency (a bit larger than regular cane sugar),

which gives volume and substance to baking. Some people use a coffee grinder to further

decrease the size of the granules, but I haven’t found that to be necessary.

Xylitol doesn’t dissolve quite as well as real sugar though, so you will need to whip, beat,

or heat it in your recipes to get it fully incorporated. As much as I love using xylitol, it is

not a good choice if you have pets; it can be fatal to dogs. Xylitol can also cause digestive

distress in some people if they consume excessive amounts. This menu plan is

intentionally light on heavy desserts though, so you won’t be consuming large quantities

of sweetener.

Alternatively, you may choose to use Gentle Sweet (a Trim Healthy Mama brand of

sweetener available for purchase online) wherever xylitol is called for in my recipes, but

in half the amount.

LIQUID STEVIA EXTRACT

Stevia can be tricky to bake with, but it is an amazing way to sweeten up those sippers

without increasing the glycemic index at all!

I use liquid stevia extract exclusively in my sippers. The tiny little bottle it comes in may

seem costly at first - until you realize that 1 tsp of liquid stevia extract provides the

same amount of sweetness as 1 cup of granulated cane sugar! Stevia is actually one of


the healthiest, most economical ways to sweeten your food. In the sipper recipes, you’ll

find its otherwise detectable aftertaste is completely disguised by the teas and apple

cider vinegar.

OOLONG TEA

The health benefits of oolong tea - a fruity, semi-green fermented tea originating in China - are unsurpassed in the tea world. Studies show that it:

● Manages Weight

● Removes Harmful Free Radicals

● Prevents Ovarian Cancer

● Skin Care

● Treats Atopic Dermatitis

● Improves Bone Health

● Controls Diabetes

● Prevents Cancer

● Manages Stress

● Improves Mental Health*

Oolong tea is one of the main ingredients in my favorite Southern Shrinking Sweet Tea

‘Shine Sipper. It specifically targets belly fat through its polyphenolic compound that

enhances the function of your fat burning cells.

You can buy oolong tea locally at most grocery stores, Asian markets, online, or in

Canada at Home Sense, Winners, or Marshalls.

XANTHAN GUM

The purpose of xanthan gum is to thicken or bind ingredients together. It’s a gluten-free,

highly effective alternative to cornstarch and flour. You can find it in the baking or

organic section of your grocery store.

*https://www.organicfacts.net/health-benefits/beverage/health-benefits-of-oolong-tea.html


COLLAGEN

Collagen is a wonderful, dairy-free source of protein derived from animal skin, bones,

and muscles. A tasteless, powdered form of pure, grass-fed beef collagen is available

from Great Lakes online, but you can often purchase other lesser-known brands of it

locally.

Low in fat and in carbs, collagen is an easy way to increase the lean protein content of

your meal or snack by adding a scoop of it to soups, smoothies, coffee, tea, or even

sippers!

In this menu plan, you can use it in place of protein powder when called for in a recipe.

PORTION CONTROL

Wondering how much of each recipe you should enjoy in a meal? That’s up to you! Eat

until you’re satisfied, not stuffed; full enough to carry you through to your next meal, but

not so bogged down by the amount of food you ate that you need a nap!

If you’re feeling hungry in between meals, ask yourself, “Am I really hungry? Or just

thirsty/stressed/tired/bored?” If you’re feeling one of the latter, use the “medicine that fits

the ailment.”

If you’re thirsty, drink a Sipper or water, or fix yourself some collagen-infused coffee or

tea for sustenance.

If you’re stressed, take it to the Lord in prayer.

If you’re tired, sleep!

If you’re bored, find something else to keep yourself occupied.

Chewing gum can satisfy the urge to move your jaw, and brushing your teeth can take

away the desire to eat entirely.

Of course, if you’re truly hungry, go ahead and enjoy a low-fat and low-carb recipe like

Peanut Butter Cheesecake in a Bowl. It’s high in lean protein and will carry you through

to your next meal without interfering with your weight loss.


WHAT TIME OF DAY SHOULD I EAT MY MEALS?

For optimum weight loss, spacing your meals approx. 3 hours apart will allow your body

to use up one fuel completely before you nourish it again. If you’re nursing or pregnant,

you can eat your meals closer together - every 2 hours, if needed.

My day typically looks like this:

● Breakfast: 8am

● Lunch: 11:30am

● Snack: 3pm

● Supper: 6pm

I don’t eat a morning snack, and I try to refrain from eating after supper. If my meals

have enough protein in them, it’s easy to do. Sippers are always on the go, during any

time of day.


HOW TO USE THE SLIM AND SATISFIED HANDBOOK

Each week of Menu Plans in The Slim and Satisfied Handbook is color-coded. You will find

the corresponding grocery list and recipes following the menu plan for each week in the

same color. Some recipes will be used more than once throughout the 4 week plan. A

short note directing you to the original recipe is given rather than reprinting the whole

thing.

If you’re a once-a-month shopper, I’ve also included an additional Master Grocery List in

this handbook to help you stock your blood-sugar friendly kitchen. All of the ingredients

listed will be used in the recipes.

Some recipes are noted “Make-Ahead” to help you save time.

WHAT SHOULD I DO WITH THE LEFTOVERS?

To help you save time and money, I’ve utilized leftovers heavily in this Menu Plan. Store

them in an airtight container in the fridge until they’re called for again.

Most breakfast and lunch recipes are single-serves. Dinners are typically family-sized so

you don’t have to make two main meals. If you’re only cooking for one or two, you may

wish to halve the dinner recipes. Or, make them as directed and store additional

leftovers in the freezer so you can easily stay on track long after 4 weeks are up!

WHY ARE SPROUTED BREAD AND LOW-CARB WRAPS LISTED IF THIS MENU PLAN IS GLUTEN-FREE?

All of my recipes are free of gluten, but sprouted bread makes a nice side in a low-fat

meal for those who can tolerate gluten. Sprouted bread is an easier, healthier source of

carbohydrates for your body to digest than regular bread because the phytic acid present

in grains that inhibits the absorption of nutrients has been neutralized. It’s also higher in


protein ( especially important in low-fat meals), and many of the naturally occuring sugars

have been “eaten up” during the sprouting process.

If you can’t tolerate gluten, simply forgo the side of sprouted bread when it’s suggested in

the Menu Plan and opt for a bigger helping of the main dish. In the case of the Ultimate E

Sandwich, you may wish to enjoy another low-fat meal instead, or enjoy the inside of the

sandwich as a salad instead.

Joseph’s or Mission low-carb wraps are considered a “Frankenfood,” meaning, they have

a few off-plan ingredients, but because they still fall within the 5 net gram carb limit for

Frankenfoods in a low-carb meal, they can be used occasionally as a “personal choice”

item. I’ve only called for them twice in this 4-week Menu Plan; once in the Steak and

Cheese Quesadilla recipe, and once in the Chicken Quesadilla recipe.

Again, if you can’t tolerate gluten, feel free to opt for a different low-carb recipe or enjoy

the fillings of these quesadillas in a bowl!


MASTER GROCERY LIST Everything you need to complete The Slim and Satisfied 4-week Menu Plan

REFRIGERATOR PANTRY FREEZER

DAIRY

0% fat Greek yogurt 1% Cottage cheese Butter Cheddar cheese Cream cheese Half & half Heavy (whipping) cream Laughing Cow Cheese Low-fat kefir Monterey Jack cheese Mozzarella cheese Parmesan cheese Provolone cheese Sour cream Swiss cheese

FRUIT Apples Bananas Orange Pear Peaches Pineapple Strawberries Variety of fresh berries

VEGETABLES & HERBS Baby spinach Boston leaf lettuce Broccoli Carrots Cucumbers Fresh Cilantro Garlic

85% dark chocolate Almonds Almond butter Almond flour Apple cider vinegar Baking powder Baking soda Brown rice Canned black beans Canned coconut milk Canned green chilies Canned pumpkin Cello Parmesan Whisps Celestial Peach, Raspberry, & Cherry teas Chicken broth Coffee Cocoa powder Coconut flour Coconut oil Collagen Crushed tomatoes Defatted peanut flour Diced tomatoes Dijon mustard Espresso powder (optional) Frank’s Red Hot Sauce Ginger juice Golden flaxseed meal Horseradish Lemon green tea Lemon juice Lime juice Liquid Stevia extract and powder Mayo Mustard Oat flour Old-fashioned oats Olive oil Oolong tea Pickles Roasted red peppers Sea-salted almonds

MEATS Bulk Italian Sausage Burgers Boneless, skinless chicken breast Bone-in, skin-on chicken thighs Boneless, skinless chicken thighs Chicken wings Ground beef Pork tenderloin

FRUIT & VEGETABLES Frozen blueberries Frozen green beans Frozen raspberries Frozen riced cauliflower

OTHER Mission low-carb wraps Silver Hills sprouted bread ADD YOUR OWN: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


Green pepper Mini sweet peppers Mushrooms Onion (cooking) Red peppers Red onion Romaine lettuce Spaghetti Squash Sweet potatoes Tomato

OTHER Bacon Deli ham Deli roast beef Eggs Hungarian or German Salami Lean deli chicken breast Salami Whips Pepperoni slices Unsweetened almond or cashew milk

Sliced almonds Sugar-free peanut butter Sugar-free pizza sauce Sugar-free salsa Sugar-free syrup Sugar-free tomato sauce Tomato paste Unsulphured molasses Unflavored gelatin Unsweetened applesauce Unsweetened flaked coconut White kidney beans White vinegar Xanthan gum Xylitol or Gentle Sweet

SPICES & EXTRACTS Almond extract Basil Cayenne pepper Chili powder Cinnamon Cloves Cumin Curry powder Dill weed Garlic powder Ground ginger Ground pepper Maple extract Mineral salt Onion powder Orange extract Oregano Paprika Parsley Rosemary Taco seasoning (sugar-free) Thyme Vanilla extract

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


SIPPER RECIPES Drink freely from these all day! Adjust the amount of stevia and Apple Cider Vinegar to your own

preference. You may wish to start out with a little less ACV and gradually build up.

SHRINKING SOUTHERN SWEET TEA ‘SHINE PEACH MELBA GGMS

Ingredients 2 oolong tea bags 2 lemon green tea bags 4 cups boiling water 1/2 tsp liquid Stevia extract 4 Tbsp Apple Cider Vinegar 2-3 Tbsp lemon juice 12 ice cubes 2 cups of cold water Instructions Put tea bags into a 1 quart Mason jar and fill with boiling water. Screw on the lid, and allow brew to cool completely in fridge. In a large pitcher add the cold tea and all other ingredients. Stir well, and pour into a glass, and enjoy!

Ingredients 2 bags Celestial Country Peach Passion tea 2 bags Celestial Raspberry Zinger tea 4 cups boiling water 12 large ice cubes 6 Tbsp Apple Cider Vinegar 1/2 tsp liquid stevia extract 1/4 tsp vanilla extract 2 cups cold water Instructions Place tea bags in a 1 quart mason jar and pour 4 cups boiling water over top. Seal lid with tea bags inside, cool to room temperature, and then refrigerate until tea is cold. Add ice to a large pitcher, followed by cooled tea brew, acv, liquid stevia, extract and cold water. Stir and enjoy!

GINGER ALE GGMS BLACK CHERRY LIMEADE Ingredients 2-3 Tbsp Apple Cider Vinegar 1 tbsp ginger juice 1 tbsp lemon juice 1/2 tbsp lime juice 1/4-1/2 tsp liquid stevia 12 ice cubes 2 cups carbonated water Instructions Pour everything into a 1 quart mason jar and stir well. Enjoy!

Ingredients 2 Black Cherry tea bags 8 cups water, divided 1/4 cup lime juice 1/4 cup Apple Cider Vinegar 1 tsp liquid stevia extract pinch of mineral salt Instructions Put 2 tea bags in a 1 quart Mason jar and pour in 4 cups "off the boil" water until jar is full. Seal the lid and allow tea to cool to room temperature before placing in the fridge (do not remove teas bags). Refrigerate the tea until cold. Once your tea has cooled completely in the fridge, remove and discard the tea bags and pour it into a large pitcher. Add 4 cups of cold or carbonated water to the pitcher, along with lime juice, apple cider vinegar, liquid stevia extract, and a pinch of mineral salt. Stir, and serve over ice.


WEEK 1 MENU PLAN

SUNDAY

1. Breakfast: Overnight PB & J Oatmeal with low-fat, double-fermented kefir -LF

2. Lunch: Spicy Sweet Potato Soup with Sprouted Bread and sliced cucumbers - LF

3. Snack: Strawberry Mousse - LF & LC

4. Dinner: Chicken Cordon Bleu with Dijon Cream Sauce & Green Beans - LC

5. Sipper

MONDAY

1. Breakfast: 2 fried eggs with bacon & spinach - LC (no recipe)

2. Lunch: Ultimate E Sandwich with copy-cat Swiss Chalet Sauce and low-fat kefir -

LF

3. Snack: Cello Parmesan Whisps, cucumber slices, and salami whips or pepperette -

LC

4. Dinner: Pork Tenderloin with Mushroom Gravy over steamed broccoli and

Strawberry Mousse dessert. LF & LC

5. Sipper

TUESDAY

1. Breakfast: Overnight PB & J Oatmeal with low-fat, double fermented kefir - LF

2. Lunch: Creamy & Crunchy Broccoli Salad - LC

3. Snack: coffee or tea with collagen - LF & LC

4. Dinner: Mushroom, Chicken & Rice Pilaf with optional leftover Swiss Chalet Sauce

and Strawberry Mousse for dessert - LF

5. Sipper

WEDNESDAY 1. Breakfast: Coconut Macaroon Cereal with 0% fat Greek yogurt and strawberries -

LC


2. Lunch: Meat Lover Pizza Cups with leftover Creamy & Crunchy Broccoli Salad - LC

3. Snack: Key Lime Kefir Smoothie - LF

4. Dinner: leftover Pork Tenderloin with Mushroom Gravy and steamed green

beans - LF & LC

5. Sipper

THURSDAY

1. Breakfast: Chocolate Peanut Butter Cookie Oatmeal with low-fat kefir - LF

2. Lunch: leftover Mushroom Chicken & Rice Pilaf and copycat Swiss Chalet Sauce -

LF

3. Snack: Pumpkin Muffins with coffee or tea - LC

4. Dinner: Steak & Cheese Quesadillas with Creamy Horseradish Dip - LC

5. Sipper

FRIDAY

1. Breakfast: 1-2 Pumpkin Muffins with coffee, tea, or sipper - LC

2. Lunch: leftover Meat Lover Pizza Cups with cucumber and pepper slices - LC

3. Snack: Peanut Butter Cheesecake in a Bowl - LF & LC

4. Dinner: BBQ Chicken over brown rice with steamed carrots - LF

5. Sipper

SATURDAY

1. Breakfast: Apple Pie Oatmeal with 0% Greek yogurt - LF

2. Lunch: leftover BBQ Chicken in Romaine lettuce boat with cheese, mustard and

sour cream - LC

3. Snack: Pumpkin Muffins with coffee or tea - LC

4. Dinner: Creamy White Chicken Chili with Unwich Salad - LC

5. Sipper


WEEK 1 GROCERY LIST REFRIGERATOR PANTRY FREEZER

DAIRY

0% fat Greek yogurt Butter Cheddar cheese Cottage cheese Heavy (whipping) cream Laughing Cow Cheese Low-fat kefir Mozzarella cheese Parmesan cheese Provolone cheese Sour cream Swiss cheese

FRUIT Apples Bananas Strawberries

VEGETABLES Baby spinach Broccoli Boston leaf lettuce Carrots Cucumbers Garlic Green pepper Mushrooms Onion (cooking) Red bell pepper Red onion Sweet potatoes Tomato

Almond flour Apple cider vinegar Baking powder Baking soda Brown rice Canned green chilies Canned pumpkin Celestial Peach, Raspberry, & Cherry teas Chicken broth Cocoa powder Coconut flour Coconut oil Coffee Collagen Defatted peanut flour Dijon mustard Frank’s Red Hot Sauce Ginger juice Golden flaxseed meal Horseradish Lemon green tea Lemon juice Lime juice Liquid Stevia extract and powder Mayo Old-fashioned oats Oolong tea Sliced almonds Sugar-free pizza sauce Sunflower seeds Tomato paste Unsulphured molasses Unflavored gelatin Unsweetened flaked coconut White kidney beans White vinegar Xanthan gum Xylitol or Gentle Sweet

MEATS Bulk Italian Sausage Boneless, skinless chicken breast Boneless, skinless chicken thighs Pork tenderloin

FRUIT & VEGETABLES Frozen green beans Frozen raspberries

OTHER Low-carb wraps Silver Hills sprouted bread


OTHER Bacon Deli ham Deli roast beef Eggs Lean deli chicken breast Pepperoni slices Unsweetened almond or cashew milk

SPICES & EXTRACTS Almond extract Basil Cayenne pepper Chili powder Cinnamon Cloves Cumin Curry powder Garlic powder Ground ginger Ground pepper Maple extract Mineral salt Onion powder Oregano Paprika Parsley Thyme Vanilla extract


WEEK 1 RECIPES OVERNIGHT PB & J OATMEAL - LF

Prepare the night before - 2 servings SPICY SWEET POTATO SOUP - LF

6 servings

Ingredients 1 cup old fashioned oats 1/2 cup peanut powder 1 cup cashew or almond milk 1/4 cup 0% fat Greek yogurt 1/2 tsp vanilla extract 2 Tbsp xylitol pinch of salt 1 cup fresh or frozen raspberries, blueberries, or strawberries

Instructions Mix all ingredients (except frozen berries) together and divided into 2 bowls. Refrigerate overnight. Warm in microwave for 30 seconds to 1 minute, if desired. Stir 1/2 a cup of berries into each bowl of oatmeal. Serve and enjoy!

Ingredients 1 Tbsp coconut oil 1 large onion, chopped 2 tbsp curry powder 2 garlic cloves, minced 1 tsp ground ginger 1 tsp paprika 3 sweet potatoes, peeled and cubed 1 red bell pepper mineral salt and ground pepper to taste 4 cups chicken broth 0% fat Greek yogurt

Instructions In a large soup pot, heat coconut oil, onions and curry together over medium heat until onions are soft. Add in garlic and cook for another 2 minutes. Add in ginger, paprika, sweet potatoes, bell pepper, mineral salt and ground pepper. Stir. Add chicken broth. Bring to a boil. Simmer for 20 minutes, or until veggies are very soft. Puree until smooth in blender. Return to pot to heat through before serving. Swirl in a ¼ - ½ cup 0% fat Greek yogurt into each bowl of soup before serving.

STRAWBERRY MOUSSE - LF & LC Make-Ahead - 4 servings

CHICKEN CORDON BLEU WITH DIJON CREAM SAUCE & GREEN BEANS - LC

8 servings

Ingredients 15 strawberries, hulled 1/4 cup boiling water 1 Tbsp gelatin 1/8-1/4 tsp stevia extract (depending how sweet you like it ) 1/2 tsp vanilla extract

Ingredients CHICKEN CORDON BLEU: 1 cup grated Parmesan cheese 1 tsp dried parsley 1 tsp paprika 1 tsp mineral salt 1/4 tsp ground pepper


1 cup 0% fat Greek yogurt

Instructions Add strawberries to blender and puree until smooth. In a small bowl, pour boiling water over gelatin and stir until dissolved. Whisk pureed strawberries, dissolved gelatin, sweetener, vanilla extract, and Greek yogurt together in a separate bowl. Pour into 4 serving dishes and chill in fridge for 2-3 hours. Garnish with a strawberry fan before serving.

1/2 tsp garlic powder 1/4 cup butter, melted 4 boneless, skinless chicken breasts 4 slices of deli ham 4 thick slices of Swiss cheese DIJON CREAM SAUCE: 3/4 cup heavy cream 2 Tbsp Dijon mustard 1/2 tsp mineral salt 1/4 tsp ground pepper

Instructions Preheat the oven to 350. Mix first 6 ingredients together in a bowl and set aside. Slice chicken breasts nearly in half, lengthwise. Keep them attached on one end and open each breast like a book. Lay a slice of ham and a slice of cheese in the center of each opened chicken breast. Fold the top half of each chicken breast over so the ham and cheese are tucked inside. Dip each stuffed chicken breast into melted butter and then into Parmesan mixture. Lay chicken breasts on stoneware (or other greased baking sheet), and bake at 350 for 30 minutes, or until chicken is cooked through. While chicken is cooking, prepare Dijon Cream Sauce by heating all the sauce ingredients together in a saucepan. Be careful not to boil. Pour sauce over cooked chicken and steamed green beans.

ULTIMATE E SANDWICH - LF 1 serving

COPY-CAT SWISS CHALET SAUCE - LF & LC Make - Ahead - 2 cups of sauce

Ingredients 2 slices of sprouted bread (Silver Hills) 1 wedge of Laughing Cow Cheese (Creamy Swiss Herb & Garlic, or Creamy Swiss French Onion) cucumber slices leftover cooked chicken breast or lean chicken deli meat Boston leaf lettuce 3-4 tbsp of copycat Swiss Chalet sauce

Ingredients 2 cups chicken broth 1 Tbsp white vinegar 1 Tbsp tomato paste 1/2 tsp mineral salt 1/2 tsp xylitol 1 tsp Frank's red hot sauce 1 tsp paprika 1/4 tsp ground black pepper 1/4 tsp onion powder


mustard tomato slices

Instructions Spread one slice of sprouted bread with Laughing Cow wedge. Arrange shredded, cooked chicken breast on the other slice and pour copycat Swiss Chalet sauce over top. Heat in oven or toaster oven at 350 F for 5-7 minutes, or until cheese is melted and chicken is heated through. Place cucumber slices, lettuce, mustard and tomato slices over top of the chicken slice and top with toasted Laughing Cow slice. Pour more Swiss Chalet sauce over top of the entire sandwich, if desired, and enjoy immediately!

1/4 tsp ground ginger 1/4 tsp basil 1/4 tsp oregano 1/8 tsp cinnamon 1/8 tsp ground cloves 1/2 tsp xanthan gum

Instructions Whisk all ingredients together in a saucepan, except for the xanthum gum. Bring to a boil and allow to simmer for 10 minutes. Remove from heat and whisk in xanthan gum until thickened. Serve as a dipping sauce with cooked chicken.

PORK TENDERLOIN WITH MUSHROOM GRAVY - LF & LC

4 servings

CHOCOLATE PEANUT BUTTER COOKIE OATMEAL - LF

1 serving

Ingredients 1lb pork tenderloin 1/4 tsp mineral salt 1/4 tsp ground pepper 1 Tbsp butter MUSHROOM GRAVY 1/2 Tbsp butter 1 small onion, finely chopped 2 cups cremini mushrooms, sliced 1/4 tsp dried thyme salt and pepper to taste 1 1/4 cup chicken broth 3 Tbsp fresh parsley, finely chopped 1 tsp xanthan gum

Instructions Sprinkle tenderloin with salt and pepper. Brown in butter over medium-high heat in skillet. Transfer to stone bar pan or a foil-lined rimmed baking sheet. Roast at 400 F for 18-20 minutes, or until juices run clear. Let tenderloin rest for 5 minutes before slicing. In the meantime, make the gravy by

Ingredients 1 cup unsweetened cashew or almond milk 1/2 cup old fashioned gluten-free oats 2 Tbsp xylitol (OR 1 Tbsp Gentle Sweet) pinch of sea salt 2 Tbsp defatted peanut flour 1/2 tbsp cocoa powder

Instructions In a small saucepan, add nut milk, oats, sweetener, and sea salt. Bring to a boil over medium-high heat. Simmer for 5 minutes. Remove from heat and stir in peanut flour and cocoa powder until smooth. Eat straight out of the pan or pour into a bowl and enjoy!


heating 1/2 tablespoon of butter in the same skillet with other drippings. Saute onions until soft. Add mushrooms, thyme, salt and pepper, and saute until mushrooms are golden. Pour in chicken broth, stirring to scrape up any brown bits. Cook for 5 minutes. Whisk in any additional juices from cooked tenderloin, parsley and xanthan gum, until xanthan gum is completely dissolved and sauce is thickened to desired consistency. Pour over tenderloin slices and serve immediately with steamed broccoli.

CREAMY & CRUNCHY BROCCOLI SALAD - LC

Make- Ahead - 6 servings

MUSHROOM, CHICKEN, & RICE PILAF - LF Optional: serve with Swiss Chalet Sauce

6 servings

Ingredients 3 large broccoli crowns, chopped 12 strips of bacon, fried and crumbled 3/4 cup chopped red onion 3/4 cup sunflower seeds 2 cups cheddar, grated 1 cup mayo 1 cup sour cream 4 Tbsp vinegar 1/4 tsp stevia extract powder

Instructions Dump broccoli, bacon, onion, sunflower seeds, and cheddar into a large bowl. Stir mayo, sour cream, vinegar, and stevia together in a measuring cup to make the dressing. Pour over salad and stir to coat. Refrigerate for an hour before serving.

Ingredients 4 chicken breasts, cooked and cut into bite-sized pieces 1/2 Tbsp butter 1 small onion, finely chopped 2 cups cremini mushrooms, sliced 1/2 tsp dried thyme salt and pepper to taste 1 1/4 cup chicken broth 1 Tbsp dried parsley 1 tsp xanthan gum 4 cups cooked brown rice 6 small carrots, peeled, chopped, and steamed until tender

Instructions Heat butter in a large saucepan. Saute onions until soft. Add mushrooms, thyme, salt and pepper, and saute until mushrooms shrink and brown. Pour in chicken broth, stirring to scrape up any brown bits. Add in cooked chicken. Cook for 5 minutes. Stir in parsley and xanthan gum until xanthan gum is completely dissolved and sauce is thickened. Option 1: Spoon over brown rice and serve with a side of carrots. Option 2: Remove from heat, and stir in cooked brown rice and steamed carrots.


Spread into a 9x13" pan and cover with foil. Refrigerate or freeze until needed. Preheat oven to 350 F and reheat, covered for 30 minutes. Pour hot Swiss Chalet Sauce over top before serving, if desired.

COCONUT MACAROON CEREAL - LC Make-Ahead - 3 cups

MEAT LOVER PIZZA CUPS - LC 12 servings

Ingredients 1 1/3 cups unsweetened flaked coconut 1 cup sliced almonds, crushed into pieces 1/3 cup xylitol 1/2 tsp vanilla 1/4 tsp almond extract 2 egg whites pinch of sea salt

Instructions Preheat oven to 400 F. Combine all ingredients together in a medium sized bowl. Line cookie sheet with parchment paper. Spread coconut mixture evenly on top. Bake at 400 F for 5-7 minutes, stirring once, halfway through. Cool completely before storing in an air-tight container.

Note It is VERY IMPORTANT to watch your cereal closely while it bakes! 30 seconds too long in the oven can burn your batch! Remove from the oven when it begins to turn golden.

Ingredients 12 deli ham slices 1 lb. bulk Italian sausage 12 Tbsp sugar-free pizza sauce 3 cups grated mozzarella cheese 24 pepperoni slices 1 cup cooked and crumbled bacon Instructions Preheat oven to 375 F. Brown Italian sausage in frying pan, draining excess grease. Line 12-cup muffin tin with ham slices. Divide sausage, pizza sauce, mozzarella cheese, pepperoni slices, and bacon crumbles between each cup, in that order. Bake at 375 for 10 minutes. Broil for 1 minute until cheese bubbles and browns and the edges of the meat toppings look crispy. Remove pizza cups from muffin tin and set on paper towel to prevent the bottoms from getting wet. Enjoy immediately or refrigerate and reheat in toaster oven or microwave.

KEY LIME KEFIR SMOOTHIE - LF 1 serving

PUMPKIN MUFFINS - LC 12 muffins

Ingredients 1 cup low-fat kefir 1/2 small banana 1 Tbsp lime juice 1/8 tsp stevia powder 1/2 cup of fresh baby spinach (or a Tbsp or 2 of leftover green juices of cooked spinach, for color) 2-3 ice cubes

Ingredients 1/4 cup coconut flour 1/4 cup almond flour 1/4 cup golden flaxseed meal 1 tsp baking soda 1 tsp baking powder 1 tsp cinnamon 1/4 tsp ginger 1/4 tsp nutmeg


Optional: 1 Tbsp collagen powder Optional: 1/2 tsp xanthan gum for thickening Optional: 2-3 drop green food coloring Optional: small dollop of fat-free Reddi-Whip for garnish

Instructions Add all ingredients to blender and blend until smooth. Enjoy immediately.

1/4 tsp mineral salt 1/8 tsp cloves 1 cup canned pumpkin 1/3 cup xylitol 4 eggs 1/4 cup butter, softened 1 tsp vanilla extract FROSTING 1 cup whipping cream 1 Tbsp xylitol 1/2 tsp pure maple extract

Instructions Preheat oven to 350 F. Place liners in a muffin tin. In a large bowl, stir coconut flour, almond flour, flaxseed meal, baking soda, baking powder, cinnamon, nutmeg, ginger, cloves, and salt together. In a separate bowl, beat pumpkin, xylitol, eggs, butter, and vanilla together on high speed until smooth. Add to dry ingredients, and beat on low until well combined. Let mixture stand for two minutes before scooping into muffin liners (it will thicken slightly). Bake at 350 for 20-25 minutes, or until toothpick comes out clean. Cool completely. In another bowl, beat frosting ingredients together until stiff peaks form. Pipe onto muffins.

STEAK & CHEESE QUESADILLAS - LC 4 servings

3-INGREDIENT PEANUT BUTTER CHEESECAKE IN A BOWL - LF & LC

2-3 servings

Ingredients 1 large green pepper, diced 2 cups fresh, sliced mushrooms 1/4 small red onion, finely sliced 1 Tbsp butter sea salt and ground pepper to taste 4 low carb wraps 2 Tbsp Dijon mustard 16 provolone cheese slices 8 thin slices deli roast beef

Ingredients 2 cups 1% fat cottage cheese 1/2 cup defatted peanut flour 3 Tbsp xylitol (OR 1 1/2 Tbsp Gentle Sweet)

Instructions Add all ingredients to blender and blend until smooth. Divide into 2-3 bowls. Enjoy immediately or cover and refrigerate until needed.


HORSERADISH DIPPING SAUCE 1/4 cup mayo 1/4 cup Greek yogurt 1 1/2 tbsp horseradish

Instructions In a large frying pan, saute green pepper, mushrooms, and onion in butter with sea salt and pepper until vegetables are tender. Divide and spread Dijon mustard evenly on one side of each low-carb wrap. On the other side, place 4 slices of provolone cheese, followed by 2 slices of deli roast beef, and 1/4 of the pepper and mushroom mixture. Fold mustard side over. Fry quesadilla in butter until browned and cheese is melted, flipping once. Cut quesadilla in half to serve. To make the horseradish dip, whisk yogurt, mayo, and horseradish together until smooth. Serve with hot quesadillas.

BBQ CHICKEN - LF & LC 6 servings

APPLE PIE OATMEAL - LF 1 serving

Ingredients 1 Tbsp butter 8-10 boneless, skinless chicken thighs or 4 chicken breasts 1 1/2 tsp chili powder, divided 1 tsp sea salt, divided 1/4 tsp ground pepper, divided 1/8 tsp stevia 1 tsp unsulphured molasses 1 5.5 oz can tomato paste 2 Tbsp white vinegar

Instructions Melt butter in a large frying pan or skillet over medium heat. Cut chicken into bite-sized pieces before adding them to the pan. Sprinkle on 1/2 tsp chili powder, 1/2 tsp sea salt, and 1/8 tsp of ground pepper. Brown chicken in butter and spices, then cover with lid and cook for 5-10 minutes until chicken is cooked through and juices run clear. (Do not

Ingredients scant tsp butter 1/2 an apple, chopped with skin on 2 tsp xylitol 1/4 tsp cinnamon 1/2 cup old fashioned gluten-free rolled oats 3/4 cup unsweetened cashew or almond milk 1/2 tsp vanilla extract

Instructions Melt butter in a frying pan over medium heat. Add apples, Gentle Sweet, and cinnamon and saute until just cooked (about 5 minutes). While apples are cooking, pour oatmeal and nut milk into a saucepan. Bring to a boil over medium heat, then lower the heat and simmer for 3-5 minutes or until desired consistency. Remove from heat and stir in vanilla extract. Pour oatmeal


discard juices!) Whisk remaining 1 tsp chili powder, 1/2 tsp sea salt, 1/8 tsp ground pepper, stevia, molasses, tomato paste, and vinegar together in a bowl. Add to chicken, stirring constantly, until chicken is smothered in sauce. Low to minimum heat and cover to keep warm until serving.

into bowl and dump the apple-cinnamon mixture on top. Enjoy!

CREAMY WHITE CHICKEN CHILI - LC 8-10 servings

Ingredients 1 Tbsp butter 10 boneless, skinless chicken thighs (or 5 breasts), cut into small cubes 1 large onion, chopped 4 garlic cloves, minced 2 15oz can white kidney beans, drained and rinsed 2 cups chicken broth 4 4oz cans chopped green chilies 2 tsp mineral salt 2 tsp ground cumin 2 tsp oregano 1 tsp ground pepper 1/2 tsp cayenne pepper 2 cup sour cream 1 cup whipping cream

Instructions Melt butter in a large saucepan. Stir in chicken, onion and garlic, and cook for 15 minutes or until chicken is no longer pink and juices run clear. Add in beans, broth, chilies, and spices. Bring to a boil. Reduce heat and simmer for at least 30 minutes (or all day, if you prefer!). Remove from heat and stir in sour cream and whipping cream until smooth. Serve immediately.


WEEK 2 MENU PLAN SUNDAY

1. Breakfast: Coconut Macaroon Cereal with 0% Greek yogurt and strawberries - LC

2. Lunch: Butternut Squash Soup with Sprouted Bread and low-fat,

double-fermented kefir - LF

3. Snack: Salted Almond Coconut Square - LC

4. Dinner: Veggie Pizza and mixed berries for dessert - LC

5. Sipper

MONDAY

1. Breakfast: Peach Pie Smoothie - LF

2. Lunch: leftover Veggie Pizza and mixed berries - LC

3. Snack: Pumpkin Muffin - LC

4. Dinner: Mexican Stuffed Peppers - LC

5. Sipper

TUESDAY

1. Breakfast: Bacon & Eggs with fried mushrooms or peppers ( no recipe ) - LC

2. Lunch: leftover Butternut Squash Soup with Sprouted Bread and low-fat, double

fermented kefir - LF

3. Snack: Salted Almond Coconut Square - LC

4. Dinner: Parmesan Chicken Wings with Curried Cucumber Salad - LC

5. Sipper

WEDNESDAY

1. Breakfast: Chocolate Peanut Butter Cookie Oatmeal with low-fat,


2. Lunch: Dill Pickle Pasta-less Salad with Coconut Cream Pie Bowl - LC

3. Snack: Coffee or Tea with Collagen - LF & LC


4. Supper: Mini Ham & Broccoli Quiches - LC

5. Sipper

THURSDAY

1. Breakfast: Apple Pie Oatmeal with 0% Greek yogurt - LF

2. Lunch: 2 hard-boiled eggs, 2 Salami Whips or Pepperettes, cucumber slices, and

fresh berries ( no recipe) -LC

3. Snack: Coconut Cream Pie Bowl - LC

4. Supper: Bacon, Herb & Garlic Stuffed Mini Sweet Peppers with Unwich Salad - LC

5. Sipper

FRIDAY

1. Breakfast: Coconut Macaroon Cereal with 0% Greek yogurt and berries - LC

2. Lunch: leftover Dill Pickle Pasta-less Salad with Coconut Cream Pie Bowl - LC

3. Snack: coffee or tea with collagen - LF & LC

4. Dinner: Roasted Vegetable Medley with boneless, skinless chicken breast or pork

tenderloin - LF

5. Sipper

SATURDAY

1. Breakfast: leftover Mini Ham & Broccoli Quiches - LC

2. Lunch: Ultimate E Sandwich with low-fat, double-fermented kefir - LF

3. Snack: slice of Pink Strawberry Delight - LC

4. Dinner: 5-Ingredient Chicken Parmesan with Dutch Salad - LC

5. Sipper



DAIRY

0% fat Greek yogurt 1% Cottage cheese Butter Cheddar cheese Cream cheese Heavy (whipping) cream Laughing Cow Cheese Low-fat kefir Monterey Jack cheese Mozzarella cheese Parmesan cheese Sour cream

FRUIT Apples Peaches Strawberries Variety of fresh berries

VEGETABLES & HERBS Boston leaf lettuce Broccoli Butternut Squash Carrots Cucumbers Fresh Cilantro Garlic Green pepper Mini sweet peppers Mushrooms Onion (cooking) Red, orange, and yellow

Almond butter Almond flour Apple cider vinegar Baking powder Baking soda Canned coconut milk Canned green chilies Canned pumpkin Cello Parmesan Whisps Celestial Peach, Raspberry, & Cherry teas Chicken broth Coffee Cocoa powder Coconut flour Coconut oil Collagen Defatted peanut flour Frank’s Red Hot Sauce Ginger juice Golden flaxseed meal Lemon green tea Lemon juice Lime juice Liquid Stevia extract and powder Mayo Old-fashioned oats Olive oil Oolong tea Pickles Sea-salted almonds Sliced almonds Sugar-free pizza sauce Sugar-free salsa Tomato paste Unflavored gelatin Unsweetened flaked coconut White kidney beans White vinegar

MEATS Chicken breast Chicken thighs Chicken wings Ground beef Pork tenderloin

FRUIT & VEGETABLES ----

OTHER Silver Hills sprouted bread


bell pepper Red onion Romaine lettuce Sweet potatoes Tomato

OTHER Bacon Deli ham Eggs Lean deli chicken breast Salami Whips Unsweetened almond or cashew milk

Xanthan gum Xylitol or Gentle Sweet

SPICES & EXTRACTS Almond extract Basil Cayenne pepper Chili powder Cinnamon Cloves Cumin Curry powder Dill weed Garlic powder Ground ginger Ground pepper Maple extract Mineral salt Onion powder Oregano Paprika Parsley Rosemary Thyme Vanilla extract


WEEK 2 RECIPES COCONUT MACAROON CEREAL - LC BUTTERNUT SQUASH SOUP - LF

Make-Ahead - 8 servings

See Week 1 Recipes Ingredients 1 1/2 Tbsp butter 1 large onion, chopped 4 cups water 4 cups chicken broth 1 medium butternut squash, peeled, seeded, and cubed (4-5 cups) 3 carrots, peeled and sliced 1/4 cup dried parsley flakes 1 tsp thyme 1/2 tsp sea salt 1/4 tsp black pepper

Instructions Melt butter in heavy pot. Add onion and cook until clear. Add the rest of the ingredients and bring to a boil. Reduce heat and simmer for at least an hour until vegetable are soft. Carefully add small amounts to blender and puree the entire batch. Return to pot and reheat if necessary over low heat.

SALTED ALMOND COCONUT SQUARE - LC Make-Ahead - 25-30 squares

VEGGIE PIZZA - LC Make-Ahead - 12 servings

Ingredients CRUST: 1 cup shredded unsweetened coconut 3/4 cup almond flour 1/3 cup coconut oil 1/3 cup cocoa powder 1/4 cup xylitol GANACHE: 1 cup whipping cream 1/2 cup almond butter 1/4 cup xylitol 1/4 cup cocoa powder TOPPING: 1/2 cup sea-salted almonds, coarsely chopped

Ingredients CRUST: 1 3/4 cup grated mozzarella cheese 1/4 cup almond flour 1/4 cup coconut flour 1/4 cup golden flaxseed meal 2 Tbsp cream cheese 1 egg 1/4 tsp garlic powder 1 tsp dried rosemary pinch of sea salt FILLING: Remaining cream cheese (8 oz. pkg. minus the 2 Tbsp used in the crust) 1/2 cup sour cream


1/4 cup finely shredded unsweetened coconut

Instructions Line 11x7 baking sheet with parchment paper. In a blender, pulse together crust ingredients. Spread onto parchment paper. Chill for 30 minutes, or until hardened. Melt whipping cream and xylitol together in saucepan, until sweetener is dissolved. Whisk in cocoa powder and almond butter until smooth. Pour evenly onto refrigerated crust. Sprinkle on chopped,. sea-salted almonds and shredded coconut. Chill for 2 hours. Cut into 30 squares and serve. Refrigerate leftovers.

1 tsp dill weed 1/8 tsp garlic powder TOPPING: 1 cup small broccoli florets 1/2 red pepper, diced 1/4 cup shredded carrot 2 Tbsp finely chopped red onion 1/4 cup grated cheddar

Instructions Preheat oven to 425 F. In a microwaveable bowl, combine mozzarella cheese, almond flour, coconut flour, golden flaxseed meal, and cream cheese. Heat in microwave for 1 min 30 seconds. Stir until well combined, microwaving for half a minute more, if needed. Once cheese is melted, add egg, garlic powder, rosemary, and sea salt. Knead until you can form a ball. Roll out between two sheets of parchment paper until the size of a cookie sheet. Take off top sheet of parchment paper and bake on cookie sheet at 425 F for 12-15 minutes or until golden. Cool. To make the filling, blend cream cheese, sour cream, dill weed, and garlic powder together. Spread over crust. Top with finely chopped vegetables and cheddar cheese. Cut into 12 pieces.

PEACH PIE SMOOTHIE - LF 1 serving

PUMPKIN MUFFIN - LC

Ingredients 1 ripe peach, peeled and pitted 1/4 cup 1% cottage cheese 1 Tbsp vanilla whey protein powder OR 1 scoop collagen 1 tsp xylitol (or 1/2 tsp of Gentle Sweet) 2 Tbsp old fashioned gluten-free oats 1/8 tsp cinnamon sprinkle of nutmeg 1/2 cup unsweetened cashew milk 2 ice cubes

Instructions Add everything to the blender and blitz until smooth and frothy. Pour into a large

See Week 1 Recipes


glass and enjoy!

MEXICAN STUFFED PEPPERS - LC 3 servings

PARMESAN CHICKEN WINGS - LC 24 wings

Ingredients 3 bell peppers 2 Tbsp olive oil 1 1/2 lbs. ground beef or beef/pork 1 garlic clove, minced 1 1/2 cup sugar-free salsa 1 tbsp chili powder 2 tsp ground cumin 1/2 tsp mineral salt 1/4 tsp ground pepper 1 cup grated Monterey Jack cheese GARNISH: sour cream fresh cilantro, chopped

Instructions Preheat oven to 375 F. Line cookie sheet with parchment paper. Cut bell peppers in half lengthwise. Remove stem and seeds. Brush pepper halves thoroughly with olive oil. Place open-faced up on prepared cookie sheet. In a large bowl, mix ground beef, garlic, tomato sauce, chili powder, cumin, salt, and ground pepper together. Divide mixture evenly between pepper halves. Bake at 375 for 40 minutes or until meat is cooked through. Sprinkle cheese over peppers and bake for 5 more minutes. Garnish with sour cream and cilantro.

Ingredients 1 1/2 cups grated Parmesan cheese 1 1/2 tsp dried parsley 1 1/2 tsp paprika 1 1/2 tsp mineral salt 1/2 tsp ground pepper 1/2 tsp garlic powder 1/2 cup butter, melted 2 lbs chicken wings

Instructions Preheat oven to 350. Line baking sheet with foil. Mix first 6 ingredients together in a small bowl. Dip each chicken wing into melted butter, and then into cheese mixture. Arrange in a single layer on baking sheet. Bake at 350 for 45 minutes.

CURRIED CUCUMBER SALAD - LC 8 servings


Ingredients 1/3 cup sour cream 1/2 cup mayonnaise 1/4 tsp mineral salt 1/4 teaspoon ground pepper 1/4 teaspoon curry powder

See Week 1 Recipes


1/4 teaspoon garlic 1/2 teaspoon parsley 3 splashes of Frank's Red Hot Sauce 3 English cucumbers

Instructions Peel and thinly slice cucumbers and set aside in a large bowl. Whisk all the other ingredients together to make the salad dressing. Pour over cucumbers and stir together.

DILL PICKLE PASTA-LESS SALAD - LC 2 large servings

COCONUT CREAM PIE BOWL - LC Make-Ahead - 4 servings

Ingredients 2 large chicken breasts mineral salt and pepper, to taste 1/2 cup dill pickles, chopped 1/3 cup cheddar cheese, diced 1/3 cup sugar-free mayo (Duke's) 3 Tbsp sour cream 3 Tbsp pickle juice scant 1/8 tsp cayenne pepper

Instructions Preheat oven to 450. Lay chicken breasts in baking dish. Season lightly with mineral salt and ground pepper. Cover with foil and cook for 20 minutes. Cool. Cube chicken into bite-sized chunks (You should have approx. 1 1/2 cups.) Add cubed chicken, chopped pickles, and diced cheddar to a bowl. In a smaller bowl, stir mayo, sour cream, pickle juice, and cayenne pepper together to make the dressing. Pour over chicken, pickles, and cheddar. Enjoy!

Ingredients 1 can coconut milk 1/3 cup + 2 Tbsp unsweetened cashew milk, divided 1/4 cup xylitol (OR 1/8 cup Gentle Sweet) 1/8 tsp salt 1 egg 1 tsp xanthan gum 3/4 cup flaked coconut 1 Tbsp butter, ghee, or coconut oil 1 tsp vanilla extract GARNISH: toasted coconut flakes (See note)

Instructions Combine canned coconut milk, 1/3 cup cashew milk, xylitol, and salt in a saucepan. Cook over medium heat, whisking often. Bring to a boil and boil for 1 minute. In a separate bowl, whisk egg and 2 Tbsp cashew milk together. Pour into coconut milk mixture and cook over medium heat for 5 minutes, whisking constantly until thickened. Remove from heat. Whisk in xanthan gum until dissolved. Stir in coconut flakes, butter (or coconut oil, or ghee), vanilla extract. Pour into 4 small bowls and chill in fridge for an hour or two. Sprinkle with toasted coconut flakes before serving.


MINI HAM & BROCCOLI QUICHES - LC 6 servings

APPLE PIE OATMEAL - LF

Ingredients 12 slices of deli ham 8 strips of bacon, chopped 2 broccoli crowns, finely chopped 1/2 onion, finely chopped 1 Tbsp butter 6 eggs 1/4 cup cream 1/2 tsp mineral salt 1/4 tsp ground pepper 2 cups cheddar cheese, grated

Instructions Preheat oven to 375. Line each cup of a regular-sized ungreased muffin tin with a slice of deli ham. Set one cup of grated cheese aside to use as a topping later. Divide the other half evenly between the twelve muffin tins by sprinkling approx. 1 Tbsp of grated cheese on each slice of ham. Set aside. In a large frying pan, scramble fry bacon, broccoli, onion, and butter together until onion is clear, bacon is crispy, and broccoli is tender-crisp. In a separate bowl, whisk eggs, cream, salt, and pepper together. Stir in broccoli mixture. Pour filling on top of the cheese inside the ham cups. Sprinkle remaining cheese on top. Bake at 350 for 10-12 minutes until cheese is bubbly and the ham edges start to crisp.

See Week 1 Recipes

BACON, HERB & GARLIC STUFFED SWEET MINI PEPPERS - LC

6 servings

UNWICH SALAD - LC 4 servings

Ingredients 1 1.5 lb bag of mini sweet peppers 8 slices of bacon, fried and crumbled 1 8oz. pkg. cream cheese, softened

Ingredients 1 head of romaine lettuce, washed and chopped 4 salami whips (or other deli meat),


2 Tbsp parmesan 2 cloves garlic, minced 1 1/2 tsp dried oregano 1 tsp dried parsley 1 cup finely grated mozzarella

Instructions Preheat oven to 420 F. Slice the tops off of each mini sweet pepper and cut the peppers in half. Scrape out the membranes and seeds. Arrange in a single layer on a rimmed baking sheet, face up. Beat cream cheese, Parmesan, garlic, oregano, parsley, together. Spread mixture onto each pepper half. Sprinkle stuffed peppers with finely grated mozzarella. Top with bacon crumbles. Bake @ 420 F for 18-20 minutes. Broil for 1 minute to brown mozzarella slightly.

chopped 1 cup of Cello Parmesan Whisps DRESSING 1 tsp mustard 1 Tbsp 0% Greek yogurt 1 Tbsp mayo 1 Tbsp half & half pinch of sea salt and pepper

Instructions Arrange prepared romaine on 4 plates. Top with salami whip pieces and Parmesan Whisps. Whisk together dressing ingredients in a small bowl and drizzle over top of each salad. Enjoy immediately.

ROASTED VEGGIE MEDLEY - LF 6 servings

PINK STRAWBERRY DELIGHT - LC Make-Ahead - 9 servings

Ingredients 6 carrots, peeled 2 sweet potatoes, peeled 1/2 red onion, 6 garlic cloves 1 Tbsp dried thyme sea salt and pepper to taste 1 Tbsp olive oil

Instructions Preheat oven to 425 F. Line cookie sheet with parchment paper. Cut vegetables into approx. 1" chunks. Toss veggies in a large bowl with thyme and olive oil until well coated. Spread veggies onto prepared cookie sheet in a single layer. Sprinkle generously with sea salt and grind on a little black pepper. Roast veggies at 425 F for 45 minutes, stirring once, halfway through. Serve immediately when veggies are tender and begin to brown.

Ingredients CRUST: 4 Tbsp butter 1 1/4 cup almond flour 1 Tbsp xylitol (OR 1 1/2 tsp Gentle Sweet) FILLING: 1 cup whipping cream 1 cup sour cream 1/2 cup xylitol (OR 1/4 cup Gentle Sweet) 1 lb fresh strawberries 1 1/2 Tbsp gelatin 1/4 cup water GARNISH: naturally sweetened whipped cream fresh strawberries

Instructions Pre-heat oven to 350 F. Melt butter and 1 Tbsp of xylitol together. Remove from heat and stir in almond flour. Press into an 8x8 or 9x9 baking dish. Bake for 12-15 minutes or until golden. Cool. For the filling, warm whipping cream, sour cream, and sweetener over


medium-low heat until sweetener is dissolved. Do not boil. In the meantime, mash strawberries through a fine sieve. You should end up with approx. 1 1/2 cups of strawberry "juice" and 2-3 tbsp of pulp. Discard the pulp and add the remaining juice to the cream mixture. Soften gelatin in water in a separate bowl for 5 minutes. Scrape gelatin mixture into cream and stir until completely dissolved. Pour filling over crust and refrigerate for at least 4 hours or overnight. Optional: garnish with naturally sweetened whipped cream and berries.

5-INGREDIENT CHICKEN PARMESAN - LC 6 servings

DUTCH SALAD - LC 4 servings

Ingredients 8 or 9 boneless, skinless chicken thighs 1 640ml jar of sugar-free tomato sauce such as President's Choice Spicy Roasted Garlic 1 cup mozzarella cheese, grated 1 cup cheddar cheese, grated 1/4 cup parmesan cheese, grated

Instructions Spread the chicken thighs in an ungreased 9x13 baking dish. Pour tomato sauce over top of chicken. Sprinkle on cheeses. Bake at 350 F' for 30 minutes or until chicken is cooked through and cheese is hot and bubbly.

Ingredients 1 small head iceberg or boston lettuce, washed 4 hard boiled eggs 3 Tbsp mayo 1 tsp xylitol (OR 1/2 tsp Gentle Sweet) 1 tsp Dijon mustard 1 tsp white vinegar pinch of ground pepper

Instructions Rip or cut up the head of lettuce and put it in a large bowl. Peel and chop up the hard boiled eggs. Sprinkle over lettuce. Whisk mayo, sweetener, mustard, vinegar, and pepper together in a small bowl. Pour over lettuce and eggs. Stir to coat. Serve immediately.



1. Breakfast: Apple Flap-Jack Pancakes with sugar-free syrup and/or 0% Greek

yogurt - LF

2. Lunch: Roasted Red Pepper Soup with Parmesan Whisps and a handful of

almonds - LC

3. Snack: Pink Strawberry Delight - LC

4. Dinner: Lettuce-wrapped Bacon Cheeseburger ( no recipe) - LC

5. Sipper

MONDAY

1. Breakfast: Chocolate Peanut Butter Oatmeal with low-fat, double-fermented kefir

- LF

2. Lunch: Eggs Italian - LC

3. Snack: Strawberry Orange Banana Kefir Smoothie - LF

4. Dinner: Brad’s Favorite Chili with sour cream and cheese - LC

5. Sipper

TUESDAY

1. Breakfast: Coconut Macaroon Cereal with 0% Greek yogurt and berries - LC

2. Lunch: leftover Brad’s Favorite Chili with sour cream and cheese - LC


4. Dinner: Mushroom, Chicken & Rice Pilaf with Swiss Chalet Sauce - LF

5. Sipper

WEDNESDAY

1. Breakfast: Apple Pie Oatmeal with 0% Greek yogurt or low-fat, double-fermented

kefir - LF

2. Lunch: Creamy and Crunchy Broccoli Salad with mixed berries - LC


3. Snack: Blueberry Cupcake - LC

4. Dinner: leftover Mushroom, Chicken & Rice Pilaf with copycat Swiss Chalet Sauce.

1 orange for dessert - LF

5. Sipper

THURSDAY

1. Breakfast: Bacon & Eggs with steamed spinach or fried mushrooms ( no recipe ) and low-fat, double fermented kefir - LC

2. Lunch: leftover Creamy & Crunchy Broccoli Salad with Blueberry Cupcake - LC

3. Snack: Fruit Kabob with Yogurt Dip - LF

4. Dinner: Italian Spaghetti Squash Bake - LC

5. Sipper

FRIDAY

1. Breakfast: 2 Blueberry Cupcakes with low-fat, double-fermented kefir - LC

2. Lunch: leftover Italian Spaghetti Squash Bake - LC

3. Snack: Salami Chips with Sweet Mustard Dip - LC

4. Dinner: BBQ Chicken over brown rice with steamed green beans - LF

5. Sipper

SATURDAY

1. Breakfast: Chocolate Peanut Butter Cookie Oatmeal with low-fat,


2. Lunch: Taco Salad and fresh berries - LC

3. Snack: Luscious Lemon Square - LC

4. Dinner: Steak & Cheese Pizza - LC

5. Sipper



DAIRY

0% fat Greek yogurt Butter Cheddar cheese Cream cheese Half & half Heavy (whipping) cream Low-fat kefir Mozzarella cheese Parmesan cheese Sour cream

FRUIT Apples Bananas Orange Pear Pineapple Strawberries Variety of mixed berries

VEGETABLES & HERBS Baby spinach Boston leaf lettuce Broccoli Carrots Cucumbers Garlic Green pepper Mushrooms Onion (cooking) Red peppers Red onion

Almonds Almond flour Apple cider vinegar Baking powder Baking soda Brown rice Canned black beans Cello Parmesan Whisps Celestial Peach, Raspberry, & Cherry teas Chicken broth Coffee Cocoa powder Coconut flour Coconut oil Collagen Defatted peanut flour Diced tomatoes Frank’s Red Hot Sauce Ginger juice Lemon green tea Lemon juice Lime juice Liquid Stevia extract and powder Mayo Mustard Old-fashioned oats Olive oil Oolong tea Pickles Roasted red peppers (2 x 15oz. jars) Sliced almonds Sugar-free salsa Sugar-free tomato sauce Sugar-free syrup Tomato paste Unflavored gelatin Unsulphured molasses Unsweetened applesauce

MEATS Bulk Italian Sausage Burgers Chicken breast Chicken thighs Ground beef

FRUIT & VEGETABLES Frozen blueberries Frozen green beans Frozen raspberries

OTHER Silver Hills sprouted bread


Romaine lettuce Spaghetti Squash

OTHER Bacon Deli roast beef Eggs Hungarian or German Salami Unsweetened almond or cashew milk

Unsweetened flaked coconut White vinegar Xanthan gum Xylitol or Gentle Sweet

SPICES & EXTRACTS Almond extract Basil Cayenne pepper Chili powder Cloves Cinnamon Garlic powder Ground ginger Ground pepper Mineral salt Onion powder Orange extract Oregano Paprika Parsley Taco seasoning (sugar-free) Thyme Vanilla extract


WEEK 3 RECIPES APPLE FLAPJACK PANCAKES - LF

2 servings ROASTED RED PEPPER SOUP - LC

12 servings

Ingredients 3/4 cup old fashioned oats 1/2 cup low-fat cottage cheese 1/3 cup egg whites 2 Tbsp unsweetened cashew milk (or almond milk) 1 Tbsp xylitol 1 Tbsp unsweetened applesauce 1/2 tsp vanilla 1/2 tsp cinnamon 1/2 tsp baking powder 1 apple

Instructions Blend all ingredients except apple together in blender. Grate unpeeled apple with cheese grater (I used a true Canadian apple - the Macintosh!). Place grated apple in a fine sieve, hold over sink and squeeze out excess liquid by pressing a paper towel over top. Fold dried, grated apple pieces into pancake batter. Pour batter by 1/4 cup fulls onto lightly greased non-stick griddle. Cook pancakes over medium heat. When edges begin to look dry, flip over and cook the other side.

Ingredients 2 Tbsp butter 2 Tbsp olive oil 3 garlic cloves, minced 1 onion, diced 2 Tbsp tomato paste 2 15.oz jars roasted red bell peppers, drained and rinsed 8 cups chicken broth 1/2 cup half and half 2 tsp dried parsley sea salt and pepper to taste

Instructions Melt butter and oil in a large pot. Add garlic and onion, cooking and stirring constantly over medium-high heat for 3-4 minutes, or until onions are tender. Add tomato paste and cook for a minute, stirring constantly. Stir in bell peppers and chicken broth. Bring to a boil and simmer for 20 minutes. Cool slightly before blending in blender until smooth. Return to pot. Stir in half & half and parsley. Reheat for 5 minutes, or until heated through. Season with sea salt and black pepper to taste.

PINK STRAWBERRY DELIGHT - LC CHOCOLATE PEANUT BUTTER COOKIE OATMEAL - LF

See Week 2 Recipes See Week 1 Recipes

EGGS ITALIAN - LC 6 servings

STRAWBERRY ORANGE BANANA KEFIR SMOOTHIE - LF

1 serving

Ingredients 1 tbsp olive oil 1/4 small onion, chopped 2 garlic cloves, minced

Ingredients 3/4 cup frozen strawberries 1/2 small banana 1 Tbsp collagen or whey protein powder


1 can crushed tomatoes 1 1/2 tsp dried oregano sea salt and pepper to taste 6 Tbsp heavy cream 1 cup of mozzarella cheese, cubed 12 eggs 6 ramekins or soup bowls

Instructions Preheat oven to 350 F. Set 6 ramekins or bowls on a baking sheet. In a saucepan, saute onion in olive oil until clear. Add garlic and cook for another minute. Pour in crushed tomatoes and spices. Stir and heat through. Divide sauce between soup bowls (approx. 1/4 cup in each bowl). Pour 1 tbsp of heavy cream in each bowl, and divide cheese evenly among each dish. Top each serving with two eggs. Bake at 350 for 25-30 minutes, depending on how runny you like your yolk. Serve immediately.

(optional) 1 cup double-fermented kefir 1/2 tsp pure orange extract 1/8 tsp stevia

Instructions Add all ingredients to blender. Blend until smooth. Enjoy immediately.

BRAD’S FAVORITE CHILI - LC 16 servings

COCONUT MACAROON CEREAL - LC

Ingredients 2 lbs ground beef 1 large onion, diced 1 green pepper, diced 2 red peppers, diced 1 Tbsp chili powder 1/4 cup taco seasoning 3-4 garlic cloves, minced 2 cans diced tomatoes 2 small (15 oz) cans of black beans 2 700ml jars (approx.) sugar-free salsa 2 700ml jars (approx.) sugar-free tomato pasta sauce

Instructions In a large stock pot, fry ground beef, onion and peppers together until meat is cooked through. Drain off excess fat and return to heat. Add garlic, chili powder, and taco seasoning. Cook for 5 more minutes. Add remaining ingredients and stir to

See Week 1 Recipes


combine. Bring to a boil, stirring occasionally. Simmer for at least an hour. Serve with sour cream and grated cheese.

KEY LIME KEFIR SMOOTHIE - LF MUSHROOM, CHICKEN, & RICE PILAF WITH SWISS CHALET SAUCE - LF


APPLE PIE OATMEAL - LF CREAMY AND CRUNCHY BROCCOLI SALAD - LC


BLUEBERRY CUPCAKES - LC Make-Ahead - 9 cupcakes

FRUIT KABOB WITH YOGURT DIP - LF 1-2 servings

Ingredients 3 eggs 2 Tbsp butter, melted and cooled 1/2 cup sour cream 1/4 cup xylitol (OR 2 Tbsp Gentle Sweet) 1 tsp vanilla extract 1/4 cup coconut flour 1 cup almond flour 1 1/2 tsp baking powder 1/2 cup frozen blueberries

Instructions Preheat oven to 350 F. Melt butter and let it cool. Beat eggs for 5 minutes until very light and fluffy (I use a stand mixer for this). Add in cooled, melted butter, sour cream, xylitol, and vanilla extract . Mix thoroughly. Stir coconut flour, almond flour, and baking powder together and add to wet ingredients, stirring until well combined. Fold in blueberries. Scoop batter into lined muffin tin and bake at 350 F for 20 minutes, or until toothpick comes out clean.

Ingredients 1/4 apple 1/4 pear 1/8 a pineapple strawberries 1/2 cup 0% fat Greek yogurt 2 Tbsp xylitol 1/2 tsp orange extract

Instructions Cut fruit into equal-sized chunks, about 1" each. Toss apple and pear with lemon juice. Thread onto wooden skewers. Add dip ingredients to blender and blend until smooth. Serve with the kabobs.

ITALIAN SPAGHETTI SQUASH BAKE - LC 8 servings

SALAMI CHIPS WITH SWEET MUSTARD DIP - LC

6 servings

Ingredients Ingredients


1 medium spaghetti squash olive oil salt and pepper to taste 1 lb bulk Italian sausage 1 clove garlic, minced 4 cups fresh spinach 1 650 ml sugar-free pasta sauce 1 cup mozzarella, shredded 1 cup cheddar cheese, shredded 1/4 cup Parmesan cheese

Instructions Preheat oven to 400 F. Cut spaghetti squash in half, lengthwise. Remove seeds and pulp. Drizzle each half with olive oil, mineral salt, and ground pepper to taste. Place face down on a rimmed baking sheet and pierce the skin in several places with a fork. Bake at 400 F for 40-45 minutes. In the meantime, scramble fry bulk Italian sausage until no longer pink, Add minced garlic and cook for 1 minute longer. Add spinach and cook, stirring, until leaves are completely wilted. Pour in pasta sauce and simmer until spaghetti squash is finished baking in the oven. Scrape spaghetti squash "noodles" into sauce mixture and stir to combine. Pour into a 9x13" baking dish. Sprinkle with cheeses. Reduce heat to 350 and bake for 20-25 minutes, or until bubbly. Broil for 2 minutes until mozzarella begins to brown. Sprinkle with parsley and serve.

36 thinly cut German or Hungarian Salami slices 1/4 cup 0% Greek yogurt 1/4 cup mayo 2 Tbsp Dijon mustard 1/8 tsp stevia

Instructions Preheat oven to 375 F. Line rimmed baking sheet with parchment paper. Arrange salami slices in a single layer on parchment paper. (You will probably be able to fit 12 slices to a sheet. They will shrink in the oven.) Bake at 375 for 10-12 minutes, until browned around the edges. Transfer to paper towels to cool. Salami chips will continue to crisp up as they cool down. For the dip, whisk remaining ingredients together. Serve with salami chips. Store leftovers in refrigerator in an air-tight container.

BBQ CHICKEN - LF & LC TACO SALAD - LC 1 serving

See Week 1 Recipes Ingredients Boston or Romaine lettuce, ripped into bite-sized pieces ½ cup taco-seasoned ground beef or pork ½ cup chopped cucumber ⅓ cup sugar-free salsa ½ cup grated cheddar cheese 2 Tbsp sour cream

Instructions


Mix all ingredients together and enjoy immediately.

LUSCIOUS LEMON SQUARES - LC Make-Ahead - 9 servings

STEAK & CHEESE PIZZA - LC 6 servings

Ingredients CRUST: 1/4 cup butter 1 Tbsp xylitol 1 1/4 cup almond flour LEMON FILLING: 7 yolks + 2 whole eggs 1/2 cup xylitol pinch of sea salt 2/3 cup lemon juice 4 Tbsp butter 3 Tbsp heavy cream WHIPPED CREAM TOPPING: 3/4 cup whipping cream 1 1/2 Tbsp xylitol

Instructions Preheat oven to 350 F. To make the crust, melt butter and 1 Tbsp of xylitol together in a saucepan until sweetener is completely dissolved. Remove from heat and stir in almond flour. Pat into 8x8" baking dish. Bake at 350 for 10-12 minutes, or until golden. To make the lemon filling, whisk eggs, yolks, xylitol, sea salt, and lemon juice together in a saucepan. Cook, stirring constantly, over medium heat until mixture thickens and top is foamy. Whisk in butter. Remove from heat and gently stir in heavy cream with a spatula to avoid creating air bubbles. Pour filling over crust. Bake at 350 for 5-7 minutes, or until center jiggles just slightly. Cool completely. To make the whipped cream topping, beat whipping cream and sweetener together until stiff peaks form. Spread over lemon squares. Optional: garnish with lemon slices.

Ingredients 1 pizza crust, already baked ( Use Veggie Pizza Crust from Week 1 Recipes) mozzarella cheese, shredded thinly sliced deli roast beef, cut into strips 1/8 small red onion, finely sliced 1/2 green pepper, finely sliced cremini mushrooms, finely sliced pinch of ground pepper

Instructions Preheat oven to 425 F. Sprinkle a layer of mozzarella cheese on your Fat Head Pizza crust, followed by deli roast beef strips, red onion, peppers and mushrooms. Scatter a few chunks of mozzarella on top and sprinkle on a grind or two of black pepper. Bake at 425 F for 5-7 minutes or until cheese is melted.



1. Breakfast: Lemon Mousse with strawberries or raspberries - LF & LC

2. Lunch: Chicken Soup with sprouted bread and Peach Cobbler for dessert - LF

3. Snack: Buckeye Brownie with coffee or tea - LC

4. Dinner: Lettuce-wrapped sausage or Cheeseburger with all the fixin’s ( no recipe ) - LC

5. Sipper

MONDAY

1. Breakfast: 2 fried eggs, bacon, and fried mushrooms ( no recipe ) - LC

2. Lunch: Chicken Quesadillas with sour cream - LC

3. Snack: Luscious Lemon Square - LC

4. Dinner: leftover Chicken Soup with sprouted bread and low-fat kefir - LF

5. Sipper

TUESDAY

1. Breakfast: Chocolate Peanut Butter Cookie Oatmeal with low-fat kefir - LF

2. Lunch: platter with raw carrot, cucumber, and pepper slices, ½ cup 1% cottage

cheese, 2 Wasa crackers, 4-5 slices lean deli chicken breast ( no recipe) - LF


4. Dinner: Cajun-rubbed Chicken Thighs and Cheesy Cauliflower with Bacon - LC

5. Sipper

WEDNESDAY

1. Breakfast: Lemon Mousse with berries and low-fat kefir - LF & LC

2. Lunch: leftover Cheesy Cauliflower and Bacon with Unwich Salad - LC


4. Dinner: Creamy White Chicken Chili - LC


5. Sipper

THURSDAY

1. Breakfast: Apple Pie Oatmeal with 0% Greek yogurt or low-fat kefir - LF

2. Lunch: leftover Creamy White Chicken Chili - LC


4. Dinner: BBQ Chicken and Romaine lettuce boats with mayo or sour cream and

grated cheese - LC

5. Sipper

FRIDAY

1. Breakfast: Apple Flapjack Pancakes with sugar-free syrup and 0% Greek Yogurt -

LF

2. Lunch: Creamy & Crunchy Broccoli Salad with double-fermented kefir - LC

3. Snack: Strawberry Orange Banana Kefir Smoothie - LF

4. Dinner: Veggie Pizza with Lemon Mousse for Dessert - LC

5. Sipper

SATURDAY

1. Breakfast: Coconut Macaroon Cereal with 0% fat Greek yogurt with berries - LC

2. Lunch: leftover Creamy & Crunchy Broccoli Salad with low-fat, double fermented

kefir - LC


4. Dinner: Spicy Sweet Potato Soup with sprouted or sourdough bread - LF

5. Sipper



DAIRY

0% fat Greek yogurt 1% Cottage cheese Butter Cheddar cheese Cream cheese Half & half Heavy (whipping) cream Low-fat kefir Monterey Jack cheese Mozzarella cheese Parmesan cheese Sour cream

FRUIT Bananas Peaches Strawberries

VEGETABLES & HERBS Baby spinach Boston leaf lettuce Broccoli Carrots Cucumbers Garlic Green pepper Mushrooms Onion (cooking) Red bell pepper Red onion Romaine lettuce Sweet potatoes

85% dark chocolate Almond flour Apple cider vinegar Baking powder Baking soda Canned green chilies Cello Parmesan Whisps Celestial Peach, Raspberry, & Cherry teas Chicken broth Coffee Cocoa powder Coconut flour Coconut oil Collagen Defatted peanut flour Diced tomatoes Dijon mustard Espresso powder (optional) Frank’s Red Hot Sauce Ginger juice Lemon green tea Lemon juice Lime juice Liquid Stevia extract and powder Mayo Mustard Oat flour Old-fashioned oats Olive oil Oolong tea Pickles Sliced almonds Sugar-free peanut butter Sugar-free salsa Tomato paste Unsulphured molasses Unflavored gelatin Unsweetened applesauce Unsweetened flaked

MEATS Chicken breast Bone-in, skin-on chicken thighs Ground beef

FRUIT & VEGETABLES Frozen riced cauliflower

OTHER Low-carb wraps Silver Hills sprouted bread


OTHER Bacon Eggs Hungarian or German Salami Lean deli chicken breast Salami Whips Unsweetened almond or cashew milk

coconut Wasa crackers, light rye White kidney beans White vinegar Xanthan gum Xylitol or Gentle Sweet

SPICES & EXTRACTS Almond extract Basil Cayenne pepper Chili powder Cinnamon Cloves Cumin Curry powder Garlic powder Ground ginger Ground pepper Mineral salt Onion powder Orange extract Oregano Paprika Parsley Rosemary Taco seasoning (sugar-free) Thyme Vanilla extract


WEEK 4 MENU PLAN LEMON MOUSSE - LF & LC

Make-Ahead - 5 servings CHICKEN SOUP - LF

Make-Ahead - 8 servings

Ingredients 2 tsp powdered gelatin 6 Tbsp water, divided 2/3 cup xylitol (OR 1/3 cup Gentle Sweet) 1/2 cup lemon juice 1 Tbsp coconut oil 1 large egg 1 1/3 cups 0% Greek yogurt Fresh strawberries

Instructions Put 3 Tbsp of water in a bowl and sprinkle gelatin on top. Let it soften and absorb for 5 minutes. In a saucepan, whisk together remaining 3 Tbsp of water, xylitol, lemon juice, oil, and egg until well combined. Over medium-low heat, whisk mixture constantly until hot, about 7 minutes. Whisk in gelatin and stir until completely dissolved. Remove lemon mixture from heat, pour into a bowl, and cool to room temperature. Whisk in yogurt. Pour into 5 dessert bowls. Chill for 3 hours, or until set. Garnish with strawberries.

Ingredients 1 1/2 Tbsp butter 1 1/2 cups finely chopped celery 2 cups chopped onion 3 cups carrots, coined 2 garlic cloves, minced 4 boneless, skinless chicken breasts 1 tsp thyme 1 tsp rosemary 1 1/2 tsp mineral salt 1/2 tsp sage 1/4 tsp ground pepper 1 Tbsp parsley 4 cups chicken broth 8 cups water

Instructions Add all ingredients except for broth and water to a large pot. Saute together until onions are translucent and chicken is mostly cooked through. Pour in broth and water. Boil for 20 minutes. Turn heat to low and simmer for an hour or longer, if you'd like. Remove chicken breasts when cooked through and shred them with a fork before returning to pot.

PEACH COBBLER - LF Make-Ahead - 6-8 servings

BUCKEYE BROWNIES - LC Make-Ahead - 16 servings

Ingredients FILLING: 10-12 peaches, peeled, pitted and chopped 4 Tbsp xylitol (OR 2 Tbsp Gentle Sweet) 1 1/2 tsp xanthan gum 1 tsp cinnamon 1/4 tsp nutmeg TOPPING: 1/2 cup egg whites 1/2 cup oats

Ingredients BROWNIE LAYER: 1/2 cup butter 1 3.5 oz bar 85% dark chocolate, chopped 3 eggs, lightly beaten 1 cup almond flour 1 cup xylitol (OR 1/2 cup Gentle Sweet) 1/4 cup cocoa powder 1 tsp espresso powder 1 tsp vanilla extract


3 Tbsp oat flour 2 Tbsp xylitol (OR 1 Tbsp Gentle Sweet) 4 tsp butter, softened 1/2 tsp cinnamon pinch of sea salt

Instructions Preheat oven to 350 F. Lightly grease an 8x8 baking dish. In a large bowl, stir all the filling ingredients together until xanthan gum is completely dissolved and peach juices are thickened. Pour into prepared baking dish. In the same bowl, stir all of the topping ingredients together. (The mixture will seem a little wet, but the oat flour will soak up the excess moisture while it bakes.) Bake at 350 for 30-40 minutes, or until the topping is cooked through and golden.

pinch of mineral salt PEANUT BUTTER LAYER: 3/4 cup heavy cream (whipping cream) 1/2 cup xylitol (OR 1/4 cup Gentle Sweet) 1 8oz. pkg. cream cheese, softened 3/4 cup sugar-free peanut butter CHOCOLATE DRIZZLE: 1/3 bar 85% chocolate 2 Tbsp heavy cream pinch of stevia

Instructions Preheat oven to 350 F. Line 8x8" square baking pan with parchment paper. Place butter and chocolate in saucepan and melt on lowest heat until smooth, stirring often. Stir in remaining ingredients until just combined. Pour batter into prepared baking dish. Bake at 350 F for 35 minutes or until toothpick comes out clean. Cool completely. To make the Peanut Butter layer, whip heavy cream with xylitol until stiff peaks form. Set aside. Beat cream cheese and peanut butter together. Add in whipped cream and beat until smooth. Spread over brownie layer. For the drizzle, melt chocolate, cream, and stevia together until smooth. Spoon into a ZipLoc bag and snip off the end. Pipe onto peanut butter layer. Refrigerate brownies for at least 3 hours or overnight.

CHICKEN QUESADILLAS - LC 6 servings

LUSCIOUS LEMON SQUARE - LC

Ingredients 2 cups cooked, shredded chicken 1/2 green pepper, diced 1/2 red pepper, diced 2/3 cup sugar-free salsa 3 Tbsp + 1 tsp Taco seasoning 2 cups Monterey Jack cheese, grated 1 cup cheddar cheese, grated 6 low-carb wraps

Instructions Preheat oven to 375 F.

See Week 3 Recipes


In a non-stick skillet, heat chicken, peppers, salsa, and 3 Tbsp Taco seasoning over medium heat until peppers are slightly soft. Set aside. Butter one side of each wrap. Place wraps buttered side down on baking sheet. Divide and sprinkle cheeses evenly on half of each wrap. Spoon chicken mixture on top of cheese. Fold wrap in half. Sprinkle remaining Taco seasoning on top of quesadilla. Bake at 375 F for 10-11 min or until cheese starts bubbling and top looks golden. Serve with sour cream, salsa, or guacamole. Garnish with fresh cilantro.

Note As long as you limit yourself to 2 quesadillas (equivalent to one low-carb wrap) you're safely in S territory. If you eat more than 2 quesadillas, you'll be eating a Crossover - not conducive to weight loss.


CHEESY CAULIFLOWER WITH BACON - LC 6-8 servings

See Week 1 Recipes Ingredients 5 cups riced cauliflower 1/2 cup water 6 slices of bacon 1/2 cup finely chopped onion 1 8 oz. pkg. cream cheese, cubed 1 tsp Frank's Red Hot Sauce 3/4 cup mayo 1 cup grated cheddar, divided 3/4 cup grated mozzarella 1/4 cup grated Parmesan dried parsley for garnish

Instructions Preheat oven to 350 F. Pour riced cauliflower into a microwavable bowl with water and microwave on HIGH for 4-6 minutes or until softened, stirring half way through. Drain and set aside.


Fry bacon in skillet until crisp. Remove bacon and drain on paper towel. Crumble when cooled. Discard all but 1 Tbsp of bacon drippings. Fry onions in reserved bacon grease until translucent. Add in cream cheese and hot sauce, stirring until melted and smooth. Pour cream cheese mixture into a large casserole dish. Stir in cauliflower, mayo and 1/2 cup grated cheddar and other cheeses. Stir until smooth. Top with crumbled bacon and remaining 1/2 cup of grated cheddar. Bake at 350 F. for 25 minutes or until heated through. Sprinkle on parsley for garnish.

CAJUN-RUBBED CHICKEN THIGHS - LC 6-8 servings

KEY LIME KEFIR SMOOTHIE - LF

Ingredients 1 Tbsp paprika 1 Tbsp garlic powder 2 tsp mineral salt 2 tsp freshly ground pepper 2 tsp onion powder 2 tsp dried oregano 1 1/2 tsp dried thyme 1/2 tsp cayenne pepper 1/3 cup olive oil 2.5-3 lbs bone-in, skin-on chicken thighs

Instructions Preheat oven to 400 F. Line a baking sheet with foil. In a small bowl, stir together herbs and spices with oil. Let sit for 5 minutes to thicken into a paste. Rub spice mixture all over chicken thighs. Arrange on prepared baking sheet. Roast thighs for 50 minutes - 1 hour. Let thighs rest 5 minutes before serving.

See Week 1 Recipes

UNWICH SALAD - LC APPLE PIE OATMEAL - LF See Week 2 Recipes See Week 2 Recipes

CREAMY WHITE CHICKEN CHILI - LC APPLE FLAPJACK PANCAKES - LF



BBQ CHICKEN - LF & LC STRAWBERRY ORANGE BANANA KEFIR SMOOTHIE - LF


CREAMY & CRUNCHY BROCCOLI SALAD - LC

COCONUT MACAROON CEREAL - LC


VEGGIE PIZZA - LC SPICY SWEET POTATO SOUP - LF See Week 2 Recipes See Week 1 Recipes


RECIPE INDEX 3 - Ingredient Peanut Butter Cheesecake In A Bowl (LF & LC)………….………………………...27

5 - Ingredient Chicken Parmesan (LC) ………………………...……………………………………40

Apple Flap-Jack Pancakes (LF) ……………………………………………………………………..45

Apple Pie Oatmeal (LF) ……………………………………………………………………………....28

Bacon, Herb & Garlic Stuffed Sweet Peppers (LC) ……………………………………………......38

BBQ Chicken (LF & LC) ……………………………………………………………………………....28

Blueberry Cupcakes (LC) ……………………………………………………………………………..47

Brad’s Favorite Chili (LC) ……………………………………………………………………………..46

Buckeye Brownies (LC) ……………………………………………………………………………….54

Butternut Squash Soup (LF) ………………………………………………………………………….34

Cajun-Rubbed Chicken Thighs (LC) ………………………………………………………………...57

Cheesy Cauliflower with Bacon (LC)..........................................................................................56

Chicken Cordon Bleu (LC) ……………………………………………………………………………22

Chicken Quesadillas (LC) …………………………………………………………………………….55

Chicken Soup (LF) …………………………………………………………………………………….54

Chocolate Peanut Butter Cookie Oatmeal (LF)..........................................................................24

Coconut Cream Pie Bowl (LC) ……………………………………………………………………….37

Coconut Macaroon Cereal (LC) ……………………………………………………………………...26

Copy-Cat Swiss Chalet Sauce (LF) ………………………………………………………………….23

Creamy & Crunchy Broccoli Salad (LC).....................................................................................25

Creamy White Chicken Chili (LC) …………………………………………………………………....29

Curried Cucumber Salad (LC) ………………………………………………………………………..36


Dill Pickle Pasta-less Salad (LC).................................................................................................37

Dutch Salad (LC) ……………………………………………………………………………………….40

Eggs Italian (LC) ………………………………………………………………………………………..45

Fruit Kabob with Yogurt Dip (LF) ……………………………………………………………………...47

Italian Spaghetti Squash Bake (LC) ………………………………………………………………….47

Key Lime Kefir Smoothie (LF) ………………………………………………………………………...26

Lemon Mousse (LF & LC) ……………………………………………………………………………..54

Luscious Lemon Squares (LC) ………………………………………………………………………..49

Meat Lover Pizza Cups (LC) …………………………………………………………………………..26

Mexican Stuffed Peppers (LC) ………………………………………………………………………..36

Mini Ham & Broccoli Quiches (LC) …………………………………………………………………...38

Mushroom, Chicken & Rice Pilaf (LF) ………………………………………………………………..25

Overnight PB & J Oatmeal (LF) ..................................................................................................22

Parmesan Chicken Wings (LC) ..................................................................................................36

Peach Cobbler (LF) …………………………………………………………………………………….54

Peach Pie Smoothie (LF) ……………………………………………………………………………..35

Pink Strawberry Delight (LC) ………………………………………………………………………….39

Pork Tenderloin with Mushroom Gravy (LF & LC)..................................…………………...........24

Pumpkin Muffins (LC).................................................................................................................26

Roasted Red Pepper Soup (LC) ……………………………………………………………………..45

Roasted Veggie Medley (LF) …………………………………………………………………………39

Salami Chips with Sweet Mustard Dip (LC) …………….…………………………………………..47

Salted Almond Coconut Squares (LC)........................................................................................34

Spicy Sweet Potato Soup (LF) ………………………………………………………………………..22


Steak & Cheese Pizza (LC) …………………………………………………………………………...49

Steak & Cheese Quesadillas with Horseradish Dip (LC) …………………………………………..27

Strawberry Mousse (LF & LC).....................................................................................................22

Strawberry Orange Banana Kefir Smoothie (LF) …………………………………………………...45

Taco Salad (LC) ………………………………………………………………………………………...48

Ultimate E Sandwich (LF) ……………………………………………………………………………...23

Unwich Salad (LC) ……………………………………………………………………………………...38

Veggie Pizza (LC) ………………………………………………………………………………………34


Top Row (L to R): Steak and Cheese Pizza, Apple Pie Oatmeal, Meat Lover Pizza Cups, BBQ Chicken, Creamy White Chicken Chili

Second Row (L to R): Salami Chips with Sweet Mustard Dip, Chicken Cordon Bleu, Chicken Soup, Peach Pie Smoothie, Salted Almond Coconut

Squares

Third Row (L to R): Cheesy Cauliflower with Bacon, Pumpkin Muffins, Steak and Cheese Quesadillas, Spicy Sweet Potato Soup, Italian

Spaghetti Squash Bake

Fourth row: Veggie Pizza, Shrinkin’ Southern Sweet Tea ‘Shine, Eggs Italian, Mushroom, Chicken & Rice Pilaf, Dill Pickle Pasta-less Salad

Fifth Row: Pink Strawberry Delight, Apple Flapjack Pancakes, Unwich Salad, Blueberry Cupcakes, Chocolate Peanut Butter Cookie Oatmeal


PROGRESS REPORT “Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory

of God.” 1 Corinthians 10: 31

Starting Date: ____________________________

WEEK WEIGHT BREAST WAIST HIPS

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to my blog readers and friends, - home - northern nester · low-fat kefir is high in healthy carbs,...

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