By Claudia J.

Caldwell

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for this project. You may discover there are other methods and materials to accomplish the same
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© 2018 Claudia J. Caldwell | Florian Funk All rights reserved.

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 Table Of Content
Super Packed Cheese Omelette .................................................................................................... 5
Simple Stay-at-home Spinach & Eggs ........................................................................................... 6
Bacon & Egg Pick-me-up................................................................................................................ 7
No Fuss Egg Medley Muffins .......................................................................................................... 8
Charming Cream Cheese Breakfast Pancakes ............................................................................. 9
Bacon & Cheese Egg Wrap.......................................................................................................... 10
Stay Right There - Soldiers & Egg................................................................................................ 11
Bacon & Avocado Guacamole Breakfast Sandwich .................................................................... 12
Crispy Keto Cauliflower Hash ....................................................................................................... 13
Perfect Peanut Butter Breakfast Balls .......................................................................................... 14
Tantalising Tuna & Spinach Mix ................................................................................................... 15
Keto Filling Veg Soup ................................................................................................................... 16
Smoothly Smothered Garlic Butter Chicken ................................................................................. 17
Creamy Coconut Keto Chicken Curry .......................................................................................... 18
Beautiful Broccoli Cheese Baked Bites ........................................................................................ 19
Classic Cheese & Bacon Casserole ............................................................................................. 20
One Pan Buttered Cabbage Stir Fry ............................................................................................ 21
Exotic Cauliflower Rice Bowl ........................................................................................................ 22
Golden Zucchini Chomps ............................................................................................................. 23
Punchy Cheese & Tomato Salad ................................................................................................. 24
Bacon & Spinach Bake ................................................................................................................. 25
Meditterean Tomato & Pepper Tapas .......................................................................................... 26
Meaty Mushrooms & Cream Cheese ........................................................................................... 27
Bountiful Bacon, Cheese & Herb Balls ......................................................................................... 28
Sensational Smoked Salmon Lettuce Wrap ................................................................................. 29
Creamy Zucchini Noodles............................................................................................................. 30
Tuna & Cheese Oven Bake .......................................................................................................... 31
One-Pan Cheese, Tomato & Leek Bake ...................................................................................... 32
Spicy Crab Pot Pie ........................................................................................................................ 33
Tuna Burgers On a Bed of Baby Spinach .................................................................................... 34
Salmon & Spinach Casserole ....................................................................................................... 35
Cauliflower & Ham Bake ............................................................................................................... 36
Green Bean & Garlic Bacon Crumble .......................................................................................... 37
Heavenly Gnocchi Banquet .......................................................................................................... 38
Something Special Tuna Sushi Bites ........................................................................................... 39
Mexican Salmon Fillets ................................................................................................................. 40
Coconut Salmon on a Bed of Buttered Cabbage ......................................................................... 41
One-Pan Beef & Cauliflower Medley ............................................................................................ 42
Aubergine & Olive Feast ............................................................................................................... 43
Kick-the-Boredom Keto Chilli-Con-Carne..................................................................................... 44
Almighty Almond Cheesecake...................................................................................................... 45
Zesty Orange Ice Cream .............................................................................................................. 46
Zingy Lemon & Lime Pancakes .................................................................................................... 47
Blueberry Whirl Mousse................................................................................................................ 48
Strawberry & Blueberry Yogurt Ice-cream ................................................................................... 49
Pumpkin Pie Custard .................................................................................................................... 50
Crepes ........................................................................................................................................... 51
Crunchy Chocolate Coconut Curls ............................................................................................... 52
Dreamiest, Creamiest Chocolate Dessert .................................................................................... 53
Tantalising Chocolate Truffles ...................................................................................................... 54
 Super Packed Cheese Omelette
Ingredients:

● 3 large mushrooms (sliced).

● 3 large eggs.
● 1 oz cheddar cheese (grated).
● 1 oz butter.
● ¼ onion (finely sliced).
● Pinch salt and pepper.

Instructions:

● In a bowl, whisk together the eggs, salt and pepper.

● In a large frying pan, melt the butter and fry onions and mushrooms until tender.
● Pour in the egg mixture so that it surrounds the onions and mushrooms.
● As the sides begin to firm and it is still slightly runny in the middle, sprinkle on the cheese.
● Continue cooking until egg mixture is completely formed and cooked through.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 43g
Carbohydrates: 5g
Protein: 24g
Calories: 511
 Simple Stay-at-home Spinach & Eggs
Ingredients:

● 2 large eggs.
● ½ cup baby spinach.
● 2 tbsp mayonnaise.
● 1 tbsp butter.
● Pinch salt and pepper.

Instructions:

● Melt butter in a large frying pan and crack in the eggs.

● As the eggs are frying, spoon over the melted butter from the pan until the yolk begins to have a
white tint.
● Place spinach on a plate with the mayonnaise, season with salt and pepper; place eggs next to
spinach.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 40g
Carbohydrates: 1g
Protein: 13g
Calories: 419
 Bacon & Egg Pick-me-up
Ingredients:

● 8 large eggs.
● 5 oz bacon (slices).
● Handful of cherry tomatoes (halved).

Instructions:

● In a large frying pan, fry bacon rashers until crispy. Set aside, leaving bacon fat in the pan.
● Crack the eggs into the frying pan and fry eggs to your preferred taste.
● When eggs are nearly cooked, throw in the cherry tomatoes and fry until lightly browned.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 24g
Carbohydrates: 1g
Protein: 17g
Calories: 274
 No Fuss Egg Medley Muffins
Ingredients:

● 12 large eggs.
● 1 onion (finely chopped).
● 6 oz cheddar cheese (grated).
● 5 oz bacon (cooked and diced).
● Pinch salt and pepper.

Instructions:

● Preheat the oven at 175 degrees and grease a 12-hole muffin tray.
● Equally, place onion and bacon to the bottom of each muffin tray hole.
● In a large bowl, whisk the eggs, cheese, salt and pepper.
● Pour the egg mixture into each hole; on top of the onions and bacon.
● Bake for 20-25 minutes, until browned and firm to the touch.

Nutritional Information:
Total servings - 6

Per serving: (2 muffins)

Fat: 28g
Carbohydrates: 2g
Protein: 22g
Calories: 333
 Charming Cream Cheese Breakfast Pancakes
Ingredients:

● 2 large eggs
● 2 oz cream cheese.
● 1 tsp granulated sugar substitute.
● ½ tsp ground cinnamon.

Instructions:

● Blend all ingredients until smooth. Allow to rest for 2 minutes.

● Grease a large frying pan and pour in ¼ of the mixture.
● Cook for 2 minutes until golden, flip and cook for an additional minute.
● Repeat process until all mixture has gone.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 30g
Carbohydrates: 3g
Protein: 16g
Calories: 346
 Bacon & Cheese Egg Wrap
Ingredients:

● 3 large eggs.
● 5 oz bacon (cooked and diced).
● 1 oz cheddar cheese (grated).
● 1 tbsp tomato sauce (low carb).

Instructions:

● In a large bowl, whisk the eggs until smooth.

● Heat a large non-stick frying pan and slowly pour in half of the egg mixture; ensuring it reaches
the edge of the pan.
● Cook until the edges begin to brown and crisp, flip and cook the other side for an additional 30-
40 seconds. Repeat with remaining egg mixture.
● Spread the cooked egg with tomato sauce and fill with cheese and bacon; roll into an egg wrap.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 33g
Carbohydrates: 4g
Protein: 24g
Calories: 413
 Stay Right There - Soldiers & Egg
Ingredients:

● 1 large egg.
● 2 oz cheddar cheese (cut in chunky wedges).

Instructions:

● Gently place the egg in a lidded saucepan of cold water, bring to the boil.
● When the water is boiling excessively, turn off the heat and remove the pan away from the
heat.
● To create a soft and runny centre, leave the egg sitting in the hot water for 4 minutes.
● Take the egg out of the water and crack off the top of the egg. Use the cheese sticks to dunk
into the egg.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 22g
Carbohydrates: 1g
Protein: 17g
Calories: 270
 Bacon & Avocado Guacamole Breakfast Sandwich
Ingredients:

● 6 slices bacon.
● 2 avocados.
● 2 small onions (diced).
● 2 tbsp lime juice.
● 2 tbsp garlic powder.
● Cooking spray.

Instructions:

● Preheat the oven at 180 degrees.

● Spray a baking tray with cooking spray, cook the bacon 20-25 minutes until crispy.
● Remove seeds from avocados; in a large bowl mash avocado flesh with a fork.
● Add onions, garlic and lime juice; mash until well combined.
● Allow the crispy bacon to cool and place one slice on a plate; top with 2 tbsp of avocado
guacamole. Place another bacon slice on top and add another 2 tbsp of guacamole and top with
bacon. Repeat to make another sandwich.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 46g
Carbohydrates: 11g
Protein: 23g
Calories: 544
 Crispy Keto Cauliflower Hash
Ingredients:

● 2 large eggs.
● 12 oz cauliflower rice (frozen).
● Olive oil for frying.
● ½ cup parmesan (grated).
● ½ tsp salt.
● ¼ tsp black pepper.
● ⅛ tsp paprika.

Instructions:

● Microwave the cauliflower rice and allow to soften.

● Mix all ingredients, except the eggs, together with the rice until well combined.
● When the mixture is thoroughly combined, stir in the eggs and mix well.
● Heat olive oil in a large frying pan and scoop 1 heaped tbsp of mixture into the pan. Fry for 2
minutes on each side until crispy and golden brown.
● Repeat process until all mixture has gone.

Nutritional Information:
Total servings - 2

Per serving: (4 cauliflower hash)

Fat: 12g
Carbohydrates: 4g
Protein: 15g
Calories: 188g
 Perfect Peanut Butter Breakfast Balls
Ingredients:

● 2 cups peanut butter (smooth).

● ¾ cup coconut flour.
● ½ cup monk fruit sweetened maple syrup.

Instructions:

● Line a large baking tray with greaseproof paper.

● In a large bowl, mix all ingredients together until a thick batter is formed.
● Mould the batter into small balls and place on the baking tray.
● Refrigerate 40-60 minutes until firm.

Nutritional Information:
Total servings - 10

Per serving: (3 balls)

Fat: 15g
Carbohydrates: 7g
Protein: 8g
Calories: 173
 Tantalising Tuna & Spinach Mix
Ingredients:

● 4 large eggs.
● 10 oz tinned tuna (in olive oil).
● ½ cup mayonnaise.
● 1 avocado (sliced).
● 1 onion (finely diced).
● Salt and pepper (to season).

Instructions:

● Bring a large pan of water to the boil and lower in the eggs. Cook for 8 minutes.
● In a bowl, mix together tuna, mayonnaise, onion, salt and pepper.
● Chop the hard boiled eggs into halves and place on a plate with avocado slices and spinach.
● Place the tuna mixture on top of spinach.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 79g
Carbohydrates: 3g
Protein: 53g
Calories: 952
 Keto Filling Veg Soup
Ingredients:

● 8 cups vegetable broth.

● 2 tins tomatoes (chopped).
● 2 bell peppers (diced).
● 1 large onion (diced).
● 4 cloves garlic (crushed).
● 1 cauliflower (cut into florets).
● 2 tbsp olive oil.
● 1 tbsp Italian seasoning.

Instructions:

● Heat olive oil in a large saucepan.

● Saute onions and bell peppers for 10 minutes until tender and lightly browned; stir in garlic and
cook for an additional minute.
● Add the broth, cauliflower, tomatoes and Italian seasoning; bring to the boil. Cover, reduce heat
and simmer for 20-25 minutes until the veg is tender.

Nutritional Information:
Total servings - 12

Per serving: (1 cup)

Fat: 13g
Carbohydrates: 3g
Protein: 9g
Calories: 83
 Smoothly Smothered Garlic Butter Chicken
Ingredients:

● 4 chicken breasts (defrosted).

● 6 oz butter (room temperature).
● 1 garlic clove (crushed).
● 3 tbsp olive oil.
● 1 tsp lemon juice.
● ½ tsp salt.
● ½ tsp garlic powder.

Instructions:

● Mix together butter, garlic powder, garlic clove, lemon juice and salt. When well combined, set
aside.
● In a large frying pan, heat the oil and fry chicken breasts until completely cooked through and
golden brown.
● Place chicken on a plate and smoothly smother each chicken breast with garlic butter mixture.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 72g
Carbohydrates: 2g
Protein: 62g
Calories: 899
 Creamy Coconut Keto Chicken Curry
Ingredients:

● 24 oz chicken thighs (lean & defrosted).

● 1 ¼ cup coconut milk.
● ⅓ cup red onion (diced).
● 4 tsp curry paste.
● Cooking spray.

Instructions:

● Preheat the oven at 200 degrees.

● Rub chicken with 2 tsp of curry paste. Set aside for 20-25 minutes.
● Spray a large frying pan with cooking spray, fry onions and add in remaining 2 tsp curry paste
and fry 3-4 minutes.
● Place chicken thighs in the pan with onions and sear for 3-4 minutes. Turn the chicken over,
reduce heat and pour in coconut milk. Simmer for 7-8 minutes.
● Pour the curry mixture into a large ovenproof dish and bake for 15-20 minutes.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 27g
Carbohydrates: 2g
Protein: 34g
Calories: 374
 Beautiful Broccoli Cheese Baked Bites
Ingredients:

● 2 cups broccoli (florets).

● 2 eggs.
● 1 cup cheddar cheese (grated).
● ½ cup spinach.
● ¼ cup onions (diced).
● ¼ cup parmesan (grated).
● ⅓ cup sour cream.
● 1 lemon zest.

Instructions:

● Preheat the oven at 180 degrees.

● Place broccoli in a microwave safe bowl with ¼ cup of water. Microwave for 3 minutes on high
or until broccoli is tender.
● Chop broccoli florets into small pieces and place in a large bowl. Add all other ingredients and
mix well until thoroughly combined.
● Line an ovenproof dish with greaseproof paper and pour in the mixture.
● Bake for 25-30 minutes until puffed and browned.
● Cool for 10 minutes and cut into 24 square bites.

Nutritional Information:
Total servings - 24

Per serving: (1 bite)

Fat: 6g
Carbohydrates: 1g
Protein: 6g
Calories: 61
 Classic Cheese & Bacon Casserole
Ingredients:

● 1 cauliflower head (florets).

● 8 oz bacon (in strips).
● 3 oz butter.
● ⅔ cup parmesan (grated).
● ⅓ cup mozzarella (grated).
● ½ tsp black pepper.

Instructions:

● Preheat the oven at 200 degrees.

● Bring a large pan of water to the boil, add cauliflower and cook for 7-8 minutes until tender.
● Drain the water and add butter and pepper. Blend until cauliflower is a smooth puree.
● In a frying pan, fry bacon until crispy. Add half of the bacon and all juice to the puree; along with
half of the parmesan.
● Stir well and pour into an ovenproof dish.
● Sprinkle over the remaining bacon, parmesan and mozzarella.
● Bake for 20-25 minutes until the cheese is melted and golden.

Nutritional Information:
Total servings - 8

Per serving:

Fat: 18g
Carbohydrates: 3g
Protein: 10g
Calories: 207
 One Pan Buttered Cabbage Stir Fry
Ingredients:

● 5 oz cabbage (cut in long strips).

● 2 oz butter.
● 2 bacon slices (diced).

Instructions:

● In a large frying pan, melt half of the butter and fry the bacon until crispy.
● Add the remaining butter and stir in the cabbage; cook until cabbage begins to change colour.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 43g
Carbohydrates: 3g
Protein: 4g
Calories: 380
 Exotic Cauliflower Rice Bowl
Ingredients:

● 2 cups cauliflower rice.

● ¼ cup tomato puree.
● 3 oz butter.
● 3 tsp onion (dried flakes).
● 2 tsp garlic (powder).
● ½ tsp chilli (flakes).
● ½ tsp black pepper.

Instructions:

● In a large frying pan add butter, garlic and onions, cook for 2-3 minutes.
● Add the cauliflower and black pepper, cook for 2-3 minutes until cauliflower begins to soften.
● Add the tomato puree and chilli flakes, cook for an additional 4-5 minutes until cauliflower is
cooked through.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 19g
Carbohydrates: 6g
Protein: 9g
Calories: 198
 Golden Zucchini Chomps
Ingredients:

● 1 zucchini.
● 2 garlic cloves.
● 8 oz goats cheese (crumbled).
● 1 ½ oz baby spinach.
● 4 tbsp olive oil.
● 2 tbsp marinara sauce (unsweetened).

Instructions:

● Preheat the oven at 190 degrees.

● Slice the zucchini lengthwise in half. Using a small spoon, scrape out the seeds and put in a small
bowl.
● Finely slice the garlic cloves and fry for 1-2 minutes until lightly browned. Stir in spinach and
zucchini seeds and fry until soft.
● Place the two zucchini halves on a baking tray and spread over the marinara sauce. Top with
garlic mixture and sprinkle over the goats cheese.
● Bake for 25-30 minutes until zucchini is tender and cheese is golden brown.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 64g
Carbohydrates: 5g
Protein: 28g
Calories: 692
 Punchy Cheese & Tomato Salad
Ingredients:

● 8 oz mozzarella.
● 8 oz cherry tomatoes.
● 2 tbsp green pesto.

Instructions:

● Rip the mozzarella into bite size pieces and halve the tomatoes.
● Stir in the pesto until well combined.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 18g
Carbohydrates: 3g
Protein: 15g
Calories: 216
 Bacon & Spinach Bake
Ingredients:

● 8 large eggs.
● 8 oz fresh spinach.
● 1 cup thick cream.
● 5 oz bacon (diced).
● 5 oz cheddar cheese (grated).
● 2 tbsp butter.

Instructions:

● Preheat the oven at 175 degrees.

● In a large frying pan, melt the butter and fry the bacon until crispy. Add in the spinach and fry
until wilted. Set aside.
● In a large bowl, whisk together the eggs and cream.
● Pour the egg mixture into an ovenproof dish; add bacon and spinach and top with cheese.
● Bake for 25-30 minutes until completely set and golden brown.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 61g
Carbohydrates: 4g
Protein: 28g
Calories: 660
 Meditterean Tomato & Pepper Tapas
Ingredients:

● 8 oz chorizo (sliced).
● 8 oz prosciutto.
● ½ cup mayonnaise.
● 4 oz cucumber (sliced).
● 4 oz cheddar cheese (cut into sticks).
● 2 oz red bell peppers (sliced).
● ½ tsp garlic powder.
● ½ tsp chilli flakes.

Instructions:

● In a small bowl, mix together mayonnaise, garlic and chilli flakes until well combined.
● Place the mayonnaise dip on a serving plate; arrange the meats, cheese, peppers and cucumber
around it.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 59g
Carbohydrates: 5g
Protein: 29g
Calories: 666
 Meaty Mushrooms & Cream Cheese
Ingredients:

● 12 mushrooms.
● 8 oz bacon.
● 7 oz cream cheese.
● 3 tbsp fresh chives (finely diced).
● 1 tbsp butter.
● 1 tsp paprika.
● ½ tsp chilli flakes.

Instructions:

● Preheat the oven at 200 degrees.

● In a frying pan, cook the bacon until crispy; remove the bacon, leaving the fat in the pan. Allow
bacon to cool then crumble until it resembles large breadcrumbs.
● Remove stems from the mushrooms and finely chop. Add a little butter to the bacon fat and
saute the mushroom cups.
● In a bowl, mix together cream cheese, bacon, chopped mushroom stems, chives and paprika
until well combined.
● Divide the mixture evenly into each mushroom cup; place on a baking tray and bake for 20-25
minutes or until golden brown.
● Sprinkle chilli flakes on top.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 47g
Carbohydrates: 5g
Protein: 13g
Calories: 475
 Bountiful Bacon, Cheese & Herb Balls
Ingredients:

● 5 oz cheddar cheese (grated).

● 5 oz cream cheese.
● 5 oz bacon.
● 2 oz butter.
● ½ tsp chilli flakes.
● ½ tsp black pepper.
● ½ tsp Italian seasoning.

Instructions:

● Heat the butter in a large frying pan and fry the bacon until crispy. Reserve bacon fat and chop
the bacon into small pieces.
● In a bowl, mix together cream cheese, cheddar cheese, chilli flakes, pepper, Italian seasoning
and bacon fat until well combined.
● Place the cream cheese mix in the fridge for 20 minutes.
● When the mixture is set, roll 24 balls into shape.
● Roll each ball in the bacon pieces before serving.

Nutritional Information:
Total servings - 8

Per serving: (3 balls)

Fat: 29g
Carbohydrates: 2g
Protein: 9g
Calories: 273
 Sensational Smoked Salmon Lettuce Wrap
Ingredients:

● 8 oz cream cheese
● 7 oz smoked salmon (canned and drained).
● 2 oz iceberg lettuce leaves.
● 5 tbsp mayonnaise.
● 4 tbsp chives (finely chopped).
● ½ lemon zest.

Instructions:

● In a large bowl, mix everything (except lettuce leaves) together until well combined.
● Place in the refrigerator for 15-20 minutes.
● When chilled, scoop onto lettuce leaves and serve.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 24g
Carbohydrates: 3g
Protein: 10g
Calories: 263
 Creamy Zucchini Noodles
Ingredients:

● 32 oz zucchini.
● 10 oz bacon (diced).
● 1 ¼ cups thick cream.
● ¼ cup mayonnaise.
● 3 oz parmesan (grated).
● 1 tbsp butter.

Instructions:

● Heat the cream in a large saucepan; bring to a gentle boil and allow to slightly reduce.
● Heat the butter in a large frying pan and cook the bacon until crispy; set aside and leave grease
warming in the pan (low heat).
● Add the mayonnaise to the cream and turn down the heat.
● Using a potato peeler, make thin zucchini strips. Cook the zucchini noodles for 30 seconds in a
pan of boiling water.
● Add cream mixture and bacon fat to the zucchini noodles; tossing to ensure all are coated. Mix
in the bacon and parmesan

Nutritional Information:
Total servings - 4

Per serving:

Fat: 78g
Carbohydrates: 8g
Protein: 21g
Calories: 801

.
 Tuna & Cheese Oven Bake
Ingredients:

● 16 oz tuna (tinned in olive oil).

● 5 oz celery (finely chopped).
● 4 oz parmesan (grated).
● 1 cup mayonnaise.
● 1 green bell pepper (diced).
● 1 onion (diced).
● 2 oz butter.
● 1 tsp chilli flakes.

Instructions:

● Preheat the oven at 200 degrees.

● In a large frying pan, fry the celery, pepper and onion until soft.
● In a bowl, mix together tuna, mayonnaise, parmesan and chilli flakes until well combined.
● Stir in the cooked vegetables; pour mixture into an ovenproof dish.
● Bake for 20-25 minutes or until golden brown.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 85g
Carbohydrates: 5g
Protein: 44g
Calories: 957
 One-Pan Cheese, Tomato & Leek Bake
Ingredients:

● 12 large eggs.
● 1 cup thick cream.
● ½ leek (thinly sliced).
● 7 oz cheddar cheese (grated).
● 3 oz cherry tomatoes (halved).
● 1 oz parmesan (grated).
● 1 tsp onion powder.
● ½ tsp black pepper.

Instructions:

● Preheat the oven at 200 degrees.

● Grease a large ovenproof dish and sprinkle in the diced leeks.
● In a large bowl, whisk together eggs, cheddar cheese, onion powder and black pepper.
● Pour the egg mixture over the leeks; add cherry tomatoes and parmesan to the top.
● Bake for 40-45 minutes until completely set.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 51g
Carbohydrates: 5g
Protein: 34g
Calories: 627
 Spicy Crab Pot Pie
Ingredients:

● 4 large eggs (lightly whisked).

● 16 oz crab meat (tinned & drained).
● 12 oz cheddar cheese (grated).
● 1 cup mayonnaise.
● 1 red onion (diced).
● 2 tbsp butter.
● 2 tsp paprika.
● ¼ tsp cayenne pepper.

Instructions:

● Preheat the oven 180 degrees.

● Heat the butter and fry the onion until tender.
● In a large bowl, mix together eggs, mayonnaise, crab, paprika, cayenne pepper and ⅔ cheddar
cheese; stir in the fried onions.
● Pour the mixture into a greased ovenproof dish, sprinkle over the remaining cheddar cheese.
● Bake for 30-35 minutes until firm and golden brown.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 99g
Carbohydrates: 6g
Protein: 50g
Calories: 1106
 Tuna Burgers On a Bed of Baby Spinach
Ingredients:

● 16 oz tinned tuna (drained).

● 8 oz baby spinach.
● 2 onions (finely diced).
● 1 large egg.
● ¼ cup mayonnaise.
● ⅓ cup almond flour.
● 2 tbsp fresh dill (finely chopped).
● 1 tbsp lemon zest.
● 1 tbsp olive oil.
● 2 tbsp avocado oil.

Instructions:

● In a large bowl, mix together tuna, onions, egg, mayonnaise, almond flour, dill and lemon zest.
● From the mixture, form 8 burgers.
● Heat 1 tbsp avocado oil in a large frying pan, fry 4 tuna patties for 4-5 minutes; flip and cook for
an additional 4 minutes. Repeat with remaining oil and burgers.
● Place the spinach on a serving plate and drizzle with olive oil, top with burgers.

Nutritional Information:
Total servings - 8

Per serving:

Fat: 16g
Carbohydrates: 2g
Protein: 21g
Calories: 217
 Salmon & Spinach Casserole
Ingredients:

● 10 oz tinned salmon.
● 9 oz spinach (frozen).
● 1 ½ cups parmesan (grated).
● 1 cup thick cream.
● ½ cup almond milk.
● ¼ cup butter.
● 4 slices mozzarella.
● 1 garlic clove (crushed).
● 1 tbsp parsley (dried).

Instructions:

● Preheat the oven at 180 degrees.

● In a large saucepan, heat the butter with the garlic. When garlic is browned add in almond milk
and cream.
● Heat for 5-6 minutes and stir in parmesan, spinach, parsley and salmon.
● Constantly stir until the mixture is bubbling..
● Pour into an ovenproof dish and top with mozzarella cheese.
● Bake for 25-30 minutes until bubbling and golden.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 54g
Carbohydrates: 5g
Protein: 37g
Calories: 640
 Cauliflower & Ham Bake
Ingredients:

● 2 large eggs.
● 2 garlic cloves (crushed).
● ⅔ cup almond milk (unsweetened).
● ½ cup dry white wine.
● ½ cup cheddar cheese (graated).
● ½ cup mozzarella (grated).
● 10 oz spinach (frozen & defrosted).
● 8 oz cooked ham.
● 1 tbsp olive oil.

Instructions:

● Preheat the oven at 190 degrees.

● In a large bowl, mix together spinach, cauliflower rice, milk, eggs, ⅓ cup mozzarella and ⅓ cup
cheddar.
● In a large frying pan, heat the olive oil and fry the garlic until lightly browned. Stir in the white
wine and cook until wine evaporates; add the ham and cook for 2-3 minutes..
● Combine the ham mixture to the spinach mixture.
● Add mixture to an ovenproof dish, sprinkle the remaining cheese on top.
● Bake for 30-35 minutes until golden brown.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 17g
Carbohydrates: 7g
Protein: 19g
Calories: 284
 Green Bean & Garlic Bacon Crumble
Ingredients:

● 16 oz green beans (trimmed).

● 6 garlic cloves (crushed).
● 6 bacon rashers.
● 1 tbsp olive oil.
● 1 tbsp butter.
● ½ tsp salt.

Instructions:

● In a large frying pan, fry the bacon until crispy and set aside.
● Bring a large saucepan of water to the boil, add green beans and salt and cook for 5-7 minutes;
drain and set aside.
● In the same frying pan where the bacon was cooked, melt butter and olive oil, fry the garlic for
30 seconds until lightly browned. Crumble in the cooked, crispy bacon and add the green beans
to the pan; saute for 1-2 minutes, stirring continuously.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 21g
Carbohydrates: 7g
Protein: 9g
Calories: 239
 Heavenly Gnocchi Banquet
Ingredients:

● 1 cup almond flour.

● ⅔ cup parmesan (grated).
● ½ cup ricotta cheese.
● 1 egg.
● 3 garlic cloves (crushed).
● 2 tbsp butter.
● 2 tbsp coconut flour.
● 2 tbsp olive oil.
● 2 tsp xanthan gum.
● 1 tsp garlic powder.

Instructions:

● Mix together almond flour, coconut flour, garlic powder and xanthan gum.
● In a separate bowl, whisk the egg and ricotta. Blend in the parmesan and salt; mix until well
combined.
● Add the cheese mixture to the flour mixture and mix thoroughly until the crumble becomes a
sticky ball.
● Wrap the dough ball in cling film and allow it to set in the fridge for an hour.
● Mould the dough into 1 inch ovals.
● In a frying pan, heat the olive oil and butter; fry the crushed garlic cloves until lightly browned
and fragrant.
● Fry the gnocchi for 5-6 minutes, spooning over the garlic oil.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 29g
Carbohydrates: 7g
Protein: 12g
Calories: 311
 Something Special Tuna Sushi Bites
Ingredients:

● 1 medium cucumber.
● ½ can tuna (in olive oil).
● ½ medium avocado (sliced).
● 1 tsp chilli sauce.
● ¼ tsp black pepper.
● ¼ tsp of cayenne pepper.

Instructions:

● Thinly slice the cucumber (lengthways) until the outer skin has gone. Thinly slice the unskinned
cucumber until you have 6 long strips.
● In a bowl, mix together the tuna, chilli sauce, black pepper and cayenne pepper until well
combined.
● Take a slice of cucumber and spread the mixture over; leaving half an inch at each end.
● Place 2 pieces of avocado on each cucumber slice and carefully roll.
● Secure each roll with a toothpick.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 10g
Carbohydrates: 2g
Protein: 11g
Calories: 126
 Mexican Salmon Fillets
Ingredients:

● 4 salmon fillets (frozen & defrosted).

● 2 avocados (chopped into small cubes).
● 4 tsp cajun seasoning.
● 1 jalapeno (finely diced).
● 1 onion (finely diced).
● 1 tbsp olive oil.
● 1 tbsp lime juice (fresh).
● 1 tbsp fresh coriander (finely diced).

Instructions:

● Season both sides of the salmon in cajun seasoning.

● Heat the oil in a frying pan; fry the salmon until browned, flip and repeat for the other side until
salmon easily flakes with a fork..
● Mix the avocados, onion, jalapenos, lime and coriander together until well combined.
● Serve salmon and avocado mix together on a plate.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 34g
Carbohydrates: 9g
Protein: 33g
Calories: 451
 Coconut Salmon on a Bed of Buttered Cabbage
Ingredients:

● 16 oz salmon fillets (frozen & defrosted).

● 16 oz white cabbage.
● 4 oz butter.
● 2 oz shredded coconut (unsweetened).
● 5 tbsp olive oil.
● 1 tsp turmeric.
● ½ tsp onion powder.

Instructions:

● Cut the salmon into bite size pieces and drizzle over olive oil.
● In a small bowl, mix together coconut, turmeric and onion powder. Dip each salmon chunk into
the coconut mix until the salmon is well coated.
● In a frying pan, fry the salmon until golden brown; cover with foil and set aside.
● Melt the butter in the frying pan and fry the cabbage until it begins to lightly brown.
● Place the cabbage on a plate and the salmon on top; drizzle with olive oil.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 69g
Carbohydrates: 3g
Protein: 33g
Calories: 768
 One-Pan Beef & Cauliflower Medley
Ingredients:

● 10 oz beef (minced, frozen & defrosted).

● 8 oz cauliflower (florets).
● 3 oz butter.
● 1 tsp paprika.
● 1 tsp black pepper.
● ½ tsp salt.

Instructions:

● Melt half of the butter in a large frying pan and fry the beef until almost cooked through.
● Lower the heat; add the remaining butter, season with paprika, salt and pepper. Stir in the
cauliflower and fry for 5-6 minutes until tender.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 59g
Carbohydrates: 5g
Protein: 31g
Calories: 651
 Aubergine & Olive Feast
Ingredients:

● 10 oz halloumi (cut into slices).

● 1 aubergine (cut into bite size pieces).
● 3 oz butter.
● 12 olives (pitted).
● 1 tsp paprika.
● 1 tsp chilli flakes.

Instructions:

● Melt the butter in a large frying pan.

● Place the aubergine chunks and olives in one half and halloumi in the other.
● Season with paprika and chilli; cook for 8-10 minutes, turning occasionally to ensure halloumi is
golden brown on both sides and aubergine is cooked through.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 77g
Carbohydrates: 9g
Protein: 33g
Calories: 849
 Kick-the-Boredom Keto Chilli-Con-Carne
Ingredients:

● 16 oz minced beef (frozen & defrosted).

● 1 ½ cups canned chopped tomatoes.
● 3 oz cheddar cheese (grated).
● 2 garlic cloves (crushed).
● 1 red onion (diced).
● ½ red pepper (diced).
● ½ yellow pepper (diced).
● 2 tsp tomato puree.
● 2 tsp coriander.
● 1 tsp chilli powder.

Instructions:

● Preheat the oven at 180 degrees.

● In a large frying pan, fry the onions and garlic cloves until tender. Stir in the beef and fry until
browned and cooked through.
● Add chopped tomatoes, red and yellow peppers, tomato puree, coriander and chilli powder; fry
6-7 minutes until bubbling.
● Pour into an ovenproof dish and sprinkle cheese on top.
● Bake for 25-30 minutes.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 40g
Carbohydrates: 7g
Protein: 31g
Calories: 529
 Almighty Almond Cheesecake
Ingredients:

● 24 oz cream cheese.
● 4 large eggs.
● 1 cup stevia.
● ⅓ cup sour cream.
● ½ tsp almond extract.

Instructions:

● Preheat the oven at 175 degrees.

● In a bowl, whisk the cream cheese until smooth then gently add in stevia, sour cream and
almond extract, mix until well combined.
● Add the eggs one by one and whisk until a thick, creamy mixture is formed.
● Grease a springform pan, pour in the mixture and bake for 45-50 minutes until puffed and lightly
browned.
● Remove from the oven and allow to set at room temperature for an hour.
● Place in the refrigerator for 5-6 hours.

Nutritional Information:
Total servings - 10

Per serving:

Fat: 29g
Carbohydrates: 3g
Protein: 8g
Calories: 281
 Zesty Orange Ice Cream
Ingredients:

● 2 large eggs (separated).

● 1 ¼ cups thick whipping cream.
● 2 tbsp erythritol (powder).
● ½ tsp orange extract.

Instructions:

● In a bowl, whisk the egg yolks until smooth.

● In a saucepan, mix the whipping cream, erythritol and orange extract. Bring to the boil then
simmer until slightly thickened.
● Reduce the heat to low and stir in the whisked egg yolks. Simmer gently until mixture thickens;
stirring continuously.
● Place in the fridge until cool.
● In a bowl, whisk the egg whites until soft peaks are formed.
● Fold the egg whites into the cooled cream mixture.
● Pour into a container and seal the lid tightly; freeze for 3-4 hours.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 61g
Carbohydrates: 5g
Protein: 13g
Calories: 590
 Zingy Lemon & Lime Pancakes
Ingredients:

● 4 eggs.
● 2 cups almond flour.
● ¼ cup water.
● 8 tbsp butter (melted).
● 2 tbsp swerve.
● 1 tbsp coconut oil.
● 1 tsp baking powder.
● 1 lime zest
● 1 lemon zest..

Instructions:

● Place all ingredients in a blender and blend until well combined.

● Allow to rest for 10-15 minutes.
● In a frying pan heat a little oil, pour in ⅓ cup of batter mixture.
● Cook for 2-3 minutes on each side until golden brown.
● Repeat the process until all of the batter has gone.

Nutritional Information:
Total servings - 10

Per serving:

Fat: 28g
Carbohydrates: 4g
Protein: 9g
Calories: 273
 Blueberry Whirl Mousse
Ingredients:

● 2 cups thick whipping cream.

● 3 oz blueberries (frozen & defrosted).
● 2 oz chopped walnuts.
● ½ lemon zest.
● ¼ tsp vanilla extract.

Instruction:

● In a bowl, whisk the cream, vanilla and lemon zest until soft peaks are formed.
● Stir in the walnuts until completely combined.
● Slightly crush the blueberries and gently swirl into the mousse.
● Cover the bowl and place in the refrigerator for 3-4 hours until mousse thickens.

Nutritional Information:
Total servings - 8

Per serving:

Fat: 27g
Carbohydrates: 3g
Protein: 3g
Calories: 257
 Strawberry & Blueberry Yogurt Ice-cream
Ingredients:

● 8 oz strawberries (frozen & defrosted).

● 8 oz blueberries (frozen & defrosted).
● 1 cup Greek yogurt (full fat).
● ½ cup thick whipping cream.
● 1 tsp orange extract.

Instructions:

● Place all ingredients into a blend and mix until thoroughly combined.
● Pour into a bowl and freeze for 40-60 minutes.

Nutritional Information:
Total servings - 12

Per serving:

Fat: 8g
Carbohydrates: 4g
Protein: 3g
Calories: 74
 Pumpkin Pie Custard
Ingredients:

● 4 large egg yolks.

● 1 ½ cups thick whipping cream.
● 2 tbsp erythritol.
● 2 tsp pumpkin pie spice.
● ¼ tsp vanilla extract.

Instructions:

● Preheat the oven at 180 degrees.

● In a saucepan, heat cream, erythritol, pumpkin pie spice and vanilla extract; bring to the boil.
● Place the egg yolks into a large bowl and gradually pour in the warm cream mixture, whisking
continuously.
● Pour into an ovenproof dish and place the ovenproof dish into a larger ovenproof dish. Add
water to the larger dish until it is half way up the side of the first dish.
● Bake for 25-30 minutes. Allow to cool before serving.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 29g
Carbohydrates: 3g
Protein: 5g
Calories: 278
 Crepes
Ingredients:

● 8 large eggs.
● 2 cups thick whipping cream.
● ½ cup water (room temperature).
● 3 oz butter.
● 2 tbsp psyllium husk (powder).

Instructions:

● In a large bowl, whisk together eggs, cream and water. Gradually mix in the psyllium husk until a
smooth batter is formed. Allow to rest for 20 minutes.
● Use a little butter and ½ cup of batter mixture for one pancake.
● When the top of the pancake is lightly browned and almost dry, flip and cook the other side.
● Repeat until all batter has gone.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 70g
Carbohydrates: 4g
Protein: 14g
Calories: 690
 Crunchy Chocolate Coconut Curls
Ingredients:

● 4 egg yolks.
● 1 cup shredded coconut.
● 1 cup dark chocolate chips (unsweetened).
● ¾ cup walnuts (chopped).
● ¼ cup coconut oil.
● 3 tbsp swerve.
● 3 tbsp butter.

Instructions:

● Preheat the oven at 175 degrees.

● In a large bowl, mix together egg yolks, coconut oil, butter and swerve. Gradually stir in the
chocolate chips, coconut and walnuts.
● Line a baking tray with greaseproof paper.
● Using a tablespoon, place spoonful by spoonful of the mixture on the tray.
● Bake for 15-20 minutes until golden brown.

Nutritional Information:
Total servings - 15

Per serving: (1 curl)

Fat: 15g
Carbohydrates: 2g
Protein: 3g
Calories: 133
 Dreamiest, Creamiest Chocolate Dessert
Ingredients:

● 2 avocados (ripe).
● ¾ cup thick cream.
● ½ cup chocolate chips (unsweetened).
● ¼ cup swerve.
● 3 tbsp cocoa powder (unsweetened).
● 1 tsp vanilla extract.

Instructions:

● Mix all ingredients in a blender until smooth.

● Transfer mixture into two serving bowls/glasses and refrigerate for 45-60 minutes.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 82g
Carbohydrates: 8g
Protein: 15g
Calories: 673
 Tantalising Chocolate Truffles
Ingredients:

● 1 avocado (mashed).
● 1 cup chocolate chips (unsweetened & melted).
● ¼ cup cocoa powder.
● 1 tsp vanilla extract.

Instructions:

● In a bowl, mix together avocado, chocolate and vanilla extract until well combined and smooth.
● Place in the refrigerator for 20-25 minutes until slightly firm.
● Using a teaspoon, scoop out one chocolate truffle. Roll in the palm of your hand to mould it to a
round shape.
● Roll in cocoa powder and repeat until all chocolate mixture has gone.

Nutritional Information:
Total servings - 15

Per serving: (1 truffle)

Fat: 3g
Carbohydrates: 2g
Protein: 3g
Calories: 21