Load up on nutrients at Lunch to avoid the afternoon slump and evening over-eating...


6 servings                          1 hr 10 min


5 zucchini, ends trimmed

1 tablespoon extra-virgin olive oil

½ sweet onion, minced

2 garlic cloves, minced

1½ cups ricotta cheese

1 cup grated mozzarella cheese

1 teaspoon dried oregano

¼ teaspoon red pepper flakes, or more to taste

Salt and freshly ground black pepper

2 cups marinara sauce

⅓ cup grated Parmesan cheese

Basil, as needed for finishing



1. Preheat the oven to 375°F. Lightly grease a 9-by-13-inch casserole with nonstick cooking spray.

2. Thinly slice the zucchini lengthwise. (Try to slice them about ⅛ inch thick; this helps them roll up better.)You should get 8 to 10 slices per zucchini. Set aside.

3. Heat the olive oil in a medium sauté pan over medium heat. Add the onion and sauté until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, about 1 minute more.

4. In a medium bowl, stir the onion and garlic with the ricotta and mozzarella. Season with oregano, red pepper flakes, salt and pepper.

5. Pour 1 cup of the marinara sauce into the prepared casserole dish.

6. Place a slice of zucchini on a cutting board or plate. Place about 2 tablespoons of the cheese filling at the shortest end of the zucchini slice. Roll the zucchini into a spiral, fully encasing the filling. Place each roll, spiral side up, in the prepared dish.

7. Repeat with the remaining zucchini and filling. (If you have leftover filling, dollop it on top of any spiral that needs a little extra.)

8. Pour the remaining marinara sauce evenly over the spirals. Sprinkle with an even layer of Parmesan.

9. Transfer the casserole to the oven and bake until the cheese on top is golden brown and the zucchini is tender, 35 to 40 minutes. Let cool 10 minutes, garnish with basil and serve warm.





1½ teaspoons sesame oil (or 1 tablespoon olive oil)

1 bunch scallions, thinly sliced

2 garlic cloves, minced

1 tablespoon chopped fresh ginger

2 carrots, cut into thin strands

1 red bell pepper, cut into thin strands

2 cups snap peas

4 zucchini, cut into noodles (using a gadget like this)

¼ cup soy sauce

3 tablespoons rice vinegar

¼ cup chopped fresh cilantro




1. In a large sauté pan, heat the oil over medium heat. Add the scallions, garlic and ginger, and sauté until fragrant, 1 to 2 minutes.

2. Add the carrots, bell pepper, snap peas and zucchini noodles. Saute until the vegetables just begin to become tender, 5 to 6 minutes.

3. Add the soy sauce and rice vinegar, and continue to cook, tossing occasionally, until the vegetables are very tender and flavorful, 3 to 4 minutes more.

4. Serve warm, garnished with cilantro








Keto Chicken Enchilada Bowl

  • Yield: 4-6
  • 2-3 chicken breasts (about one pound of chicken)
  • 3/4 cups red enchilada sauce
  • 1/4 cup water
  • 1/4 cup onion
  • 1 4 oz can green chiles
  • 1 12oz steam bag cauliflower rice
  • Preferred toppings- I used avocado, jalapeno, cheese, and roma tomatoes
  • Seasoning, to taste


  1. In skillet over medium heat cook chicken breasts until lightly brown
  2. (I cut each breast into 3 or 4 large pieces to cook faster)
  3. Add enchilada sauce, chiles, onions, water and reduce heat to simmer, covered
  4. Cover and cook until chicken is cooked through and shred chicken
  5. Add chicken back into sauce and continue simmering for additional 10 minutes uncovered or until most of liquid has been soaked up
  6. Prepare cauliflower rice per bag instructions and dice preferred toppings
  7. Top rice with chicken, cheese, avocado or preferred toppings
  • Serving Size: 1/4 recipe yield
  • Calories: 120
  • Sugar: 2
  • Fat: 2
  • Carbohydrates: 6
  • Fiber: 1
  • Protein: 1















Cream Cheese & Salami Keto Pinwheel

1 8oz block cream cheese
8-10 thin slices of pepperoni and genoa salami *may need more depending on size
4 tbsp. finely diced pickles


  1. Bring cream cheese to room temperature and whip until fluffy
  2. Spread cream cheese in a 1/4 inch thick rectangle in the center of a large piece of plastic wrap
  3. Spread pickles over cream cheese
  4. Place salami over cream cheese in overlapping layers so all cream cheese layer is covered
  5. Place a second piece of plastic wrap over salami layer and gently press down
  6. Flip entire rectangle over so bottom cream cheese layer is now facing the top
  7. Carefully peel back plastic wrap off top cream cheese layer
  8. Begin rolling into log shape slowly removing bottom layer of plastic wrap as you go
  9. Place pinwheel in tight plastic wrap and refrigerate at least 4 hours, overnight preferred
  10. Slice into preferred thickness


  • Serving Size: 1 Pinwheel
  • Calories: 47 Calories
  • Fat: 4.2g
  • Carbohydrates: 0.8g
  • Protein: 1g













Brussels Sprouts with Bacon

These Brussel sprouts with bacon are pan fried for a quick low carb side dish. Bacon makes everything better - especially Brussels sprouts!

Per serving: 103 calories, 6g fat, 9g carbs, 4g fiber = 5g net carbs.   Serves 4

Prep Time 5 minCook Time 20 minutes     Total Time 25 min 

  • 6 slices bacon chopped
  • 1 pound brussels sprouts halved
  • 2 teaspoons garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Heat a large skillet over medium heat. Add the bacon to the skillet and cook until nearly crisp, stirring often. Add the Brussels sprouts to the pan and cook, stirring occasionally, for 15 minutes or until sprouts are cooked to your liking.  Add the garlic, salt, and pepper to the pan and cook for 1 more minute, stirring constantly. Serve immediately. 




Roasted Red Pepper Tomato Soup


  • 2 tablespoons olive oil
  • 1 medium leek (white only), thinly sliced
  • 1/2 onion, chopped
  • 3 cloves garlic, minced
  • 1 (28-ounce) can fire-roasted tomatoes
  • 1 (13-ounce) jar roasted red peppers, drained
  • 1 teaspoon dried oregano
  • 1 teaspoon sugar
  • Salt and pepper, to taste


In a large stock pot, add the olive oil. Stir in the leek and onion. Cook until softened and translucent, about 3–5 minutes.

Stir in the garlic, and cook for another minute. Turn off the heat and transfer to a food processor. Add tomatoes and red peppers, and purée until smooth.

Transfer back to the pot, and add the oregano and sugar. Bring to a gentle simmer. Add salt and pepper to taste and serve!

Nutrition Information

Serves: 5 |  Serving Size: 1 cup

Per serving: Calories: 172; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 439mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 9g; Protein: 4g

Nutrition Bonus: Potassium: 52mg; Iron: 24%; Vitamin A: 24%; Vitamin C: 107%; Calcium: 10%







Paleo meatballs and Zoodles




  1. In a bowl, mix in beat eggs, onion, carrot, garlic #1, almond flour, dried oregano, and salt.
  2. Add ground beef and mix thoroughly.
  3. Scoop 1/4 cup of ground beef mixture, roll into a meatball, and add to baking sheet. Repeat using all meat.
  4. Place in oven and bake at 350 for about 20 minutes until browned.
  5. In a bowl, mix together diced tomatoes, tomato paste, basil leaves, and garlic #2.
  6. Remove meatballs from oven and place into slow cooker.
  7. Pour the sauce over the meatballs.
  8. Cook on low for 4-6 hours.






Asian Cabbage and Salmon Salad


Costco and most grocery stores including Walmart carry a asain chopped salad. Buy one of these bags.


Bake Salmon with Butter and lemon pepper seasoning in a tinfoil tent at 350 degrees for 30 min or until pink and flaky. (time varries for amount of Salmon cooked,


Arrange Salad on plate, sprinkle with Salmon and top with dressing provided.






  • 1 Tbsp + 1 Tsp Olive oil, divided
  • 8 Oz Chicken breasts
  • 2 Tsp Taco seasoning (I always make my own and I use THIS RECIPE )
  • 2 1/2 Cups Cauliflower, cut into bite-sized pieces
  • 1 Small red pepper, thinly sliced
  • 1/2 A small onion, thinly sliced (about 3/4 cup)
  • 2 tsp Fresh garlic, minced
  • Salt and pepper
  • 2/3 Cup Corn (thawed if frozen) (leave off for paleo option)
  • 1/4 Cup Cilantro, minced (or more to taste)
  • Juice of one large lime + additional for garnish
  • 6 Tbsp Salsa of choice
  • 1/2 Small avocado, chopped into cubes


  1. Preheat your oven to 350 degrees and heat 1 tsp of the olive oil on high heat in a large, oven-safe pan.
  2. Sprinkle each side of the chicken breasts with taco seasoning, making sure to really rub it into the chicken.
  3. Place the chicken into the hot pan and sear until golden brown, about 1-2 minutes. Flip and repeat until the other side is golden brown. Then, place the chicken into the oven and cook until no longer pink inside, about 20-25 minutes.
  4. While the chicken cooks, place the cauliflower in the food processor and process until small and "rice-like"
  5. Heat 1/2 Tbsp of the remaining olive oil in a large pan on medium heat and add in the cauliflower. Cover the cauliflower with a lid and cook, stirring occasionally, until golden brown, about 7-10 minutes.
  6. While the cauliflower cooks, heat the remaining 1/2 Tbsp of olive oil in a separate large pan on medium-high heat. Add the sliced pepper, onion and garlic. Season with a pinch of salt and apepper Cook until golden brown, stirring occasionally.This takes about 3-5 minutes.
  7. Heat a dry grill pan on high heat and cook the corn kernels until blackened and charred, this only takes a minute or two.
  8. Place the cooked cauliflower rice into a large bowl and add in the cilantro, lime juice and another pinch of salt and pepper. Stir until well mixed.
  9. Divide the cauliflower rice between two bowls, followed by the pepper/onion mixture and the corn. Then, divide the salsa and chopped avocado between the bowls.
  10. Finish by placing one of the cooked chicken breasts on each bowl, followed by another squeeze of fresh lime juice. *
  11. Adjust salt and pepper to taste and DEVOUR






Baked Honey Garlic Chicken  serves 4

  • 1/4 c. low-sodium soy sauce
  • 3 tbsp. honey
  • 2 cloves garlic, minced
  • Juice of 1 lime
  • 1 tsp. sriracha
  • 2 tbsp. sesame oil
  • 1 tbsp. cornstarch
  • 1 lb. boneless skinless chicken breasts
  • Sesame seeds, for garnish
  • Scallions, for garnish


  1. Preheat oven to 350 degrees F. Make glaze: In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, Sriracha, 1 tablespoon sesame oil, and cornstarch.
  2. Season chicken with salt and pepper. In an ovenproof skillet over medium-high heat, heat oil. Sear chicken and let cook until golden, 4 minutes, then flip and let cook 4 minutes more. Pour over glaze and transfer to oven.
  3. Bake until chicken is cooked through, 25 minutes. Heat broiler.
  4. Spoon glaze over chicken and broil 2 minutes. Garnish with scallions and sesame seeds.





1 Tbsp coconut oil,

2 Tbsp avocado, or olive oil

1 yellow onion, diced

  • 3 garlic cloves, minced
  • 1 package (12-ounce) chicken & apple sausage (such as aideals- gluten free, no nitrates), sliced into bite-size rounds
  • 4 cups torn lacinato kale leaves
  • sea salt and fresh ground pepper, to taste
  • 1 sprig fresh rosemary
  • 1/2 tsp fresh or dried thyme leaves
  • 3 cups chopped new red potatoes
  • 32-ounces low-sodium chicken broth
  • 1 cup unsweetened coconut milk, almond milk, or cream from grass fed cows


  1. Melt coconut oil, & olive oil in a large stock-pot over medium-high heat.
  2. Add onions, garlic, sliced sausage rounds, kale, salt, pepper, rosemary sprig and thyme; stir to combine and cook for 8-10 minutes, stirring until onion is translucent, & sausage is browned.
  3. Add potatoes, & broth; bring to boil. Reduce to a simmer and continue to cook for 15 minutes, or until potatoes are tender.
  4. Add milk, stirring to combine, and simmer a few more minutes.
  5. Remove rosemary sprig. Let cool for a few minutes, then enjoy!






Bbq Chicken loaded Sweet Potato

8 oz sweet potato, baked in its skin

himalayan pink salt

5oz chicken breast cooked and shredded

2 Tbsp clean bbq suace

2/3 C avacado

1/2 red onion, sauteed in butter and salt

2 Tbsp plain greek yogurt


Preheat oven to 425 degrees. Place potato inside on cookie sheet for 1 hour. flip half way through.  Sautee onion while you wait. mix chicken and bbq sauce together in a bowl. When potato is done, cut open and top with chicken/bbq sauce mix then onions, avacado, and greek yogurt.


Makes 2 servings.319 calories. 9 g fat. 35 g carbs. 24 g protein




Salmon Salad

4 C spring greens

1 C tomatoes

1/2 C roasted rep peppers

1/2 C unsweetened dried cranberries

1/4 C green onions

1 Tbsp slivered almonds

1 Tbsp blue cheese crumbles



6 ounces of wild caught salmon

1 lemon

2 Tbsp butter

Traeger salmon shake



1 Tbsp olive oil

1 Tbsp lemon juice

1 tsp lemon zest

1/2 tsp onion powder

1 Tbsp white vinegar

1/8 tsp salt

1 tsp raw honey

1/2 tsp Dijon mustard

2 Tbsp cilantro, chopped


Instructions:  Place all dressing ingredients in a blender and blend until smooth. 

Heat oven to 350 degrees. Sprinkle Salmon with traeger salmon shake. Slice lemons and place on top of salmon along with butter.  Place in aluminum foil tent  and bake for 20-30 minutes until flaking apart.

Layer all the salad ingredients with salmon and dressing on top.


Makes 2 servings 316 calories, 19 g fat, 24 g carbs, 23 g protein




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