MEAL PLAN

RECIPES WEEK 2
 CHICKEN SAUSAGE
SHEET PAN LUNCH
INGREDIENTS: INSTRUCTIONS:
4 chicken apple sausage links, sliced (total 12 ounces Preheat the oven to 425 degrees Fahrenheit (218
or 340 grams) (Aidells Chicken Sausages are great!) degrees Celsius). Line a baking sheet with parchment
3 cups (380 grams) zucchini, chopped paper and set aside.
3 cups (468 grams) broccoli, chopped
1 cup (160 grams) onion, chopped In a large bowl combine all ingredients and toss until
¼ cup (60 mL) avocado oil well coated in oil and seasonings.
2 teaspoons (6 grams) garlic powder
1 tablespoon (8 grams) paprika Pour sausage mixture on a baking sheet and spread
Real salt & pepper, to taste evenly, careful pieces do not overlap.

Bake in a preheated oven for 20-25 minutes until sau-

sage is cooked through and vegetables are soft.

Allow to cool and enjoy!

MAKES 3 SERVINGS

NUTRITION INFORMATION
494 CALORIES, 35G FAT, 21G CARBS (15G NET CARBS), 22G PROTEIN
 BAE SCRAMBLE
INGREDIENTS: INSTRUCTIONS:
8 whole eggs Beat eggs and liquid egg whites with seasonings in a
1 cup (240 mL) liquid egg whites small bowl until mixed well.
4 slices turkey bacon, diced
3 cups (170 grams) fresh spinach In a large skillet heat butter until melted, swirling
2 tablespoons (28 grams) butter around until it coats the bottom of the pan.
1 avocado
Real salt & pepper to taste Add eggs, turkey bacon, and spinach. Scrambled until
no sugar added hot sauce (optional) cooked to desired doneness.

Serve eggs with hot sauce on top and ½ an avocado

on the side. Enjoy!

MAKES 2 SERVINGS

NUTRITION INFORMATION:
617 CALORIES, 47G FAT, 8G CARBS (2G NET CARBS), 43G PROTEIN

CHICKEN GREEK SALAD

INGREDIENTS: INSTRUCTIONS:
24 ounces (672 grams) chicken breast, cooked and Divide the following ingredients between 4 containers:
sliced into strips
8 cups (280 grams) romaine salad mix Layer romaine salad mix, olives, and cucumbers.
8 ounces (227 grams) kalamata olives, sliced Top with chicken and feta. Divide dressing into small
2 cups (240 grams) cucumbers, sliced containers. When ready to eat, drizzle dressing over
8 tablespoons (240 mL) Primal Kitchen Greek the top and enjoy!
Vinaigrette
1 cup (132 grams) crumbled feta cheese

MAKES 4 SERVINGS

NUTRITION INFORMATION:
606 CALORIES, 38G FAT, 13G CARBS (12G NET CARBS), 49G PROTEIN
 DREW’S FAT COFFEE
INGREDIENTS: INSTRUCTIONS:
12 ounces (360 grams) coffee, brewed & hot Combine all ingredients in a mug. Using a milk
1 scoop Complete Wellness Vanilla MCT frother or immersion blender, blend until frothy.
Oil Powder Enjoy immediately!

MAKES 1 SERVING

NUTRITION INFORMATION:
50 CALORIES, 4.5G FAT, 3G CARBS (2G NET CARBS), 0G PROTEIN

CINNAMON PANCAKES BREAKFAST

INGREDIENTS FOR SIDES: INSTRUCTIONS:
3 whole eggs For the pancakes, in a blender combine the wet
3 slices turkey bacon, cooked ingredients. In a small bowl combine the dry
¼ cup (39 grams) blueberries ingredients and mix until well combined. Add the dry
ingredients to blender and mix until batter forms.
INGREDIENTS FOR PANCAKES: Allow batter to rest 5 minutes, if batter becomes too
¼ cup (30 grams) coconut flour thick you may add water 1 tablespoon at a time to
3 whole eggs thin it out.
¼ cup (57 grams) butter, melted
¼ cup (60 mL) coconut milk, from a can Heat a griddle to medium heat and spray with
¼ teaspoon (1.5 grams) Real Salt nonstick cooking spray. Divide batter into 4 large
½ teaspoon (2 grams) baking powder pancakes and cook until edges are set and golden
2 tablespoons (3 grams) Lakanto Monk brown, about 2-3 minutes. Flip and allow to cook
Fruit Sweetener another 2 minutes. (Pancake recipe makes 4 servings.)
¼ teaspoon (1 mL) vanilla extract
¼ teaspoon (1 mL) almond extract Meanwhile, fry eggs to desired doneness. Enjoy 2
¼ teaspoon (0.6 grams) ground cinnamon pancakes topped with blueberries and eggs and turkey
bacon on the side. Enjoy!

MAKES 1 SERVING OF SIDES, 4 SERVINGS OF PANCAKES

NUTRITION INFORMATION:
693 CALORIES, 55G FAT, 13G CARBS (7G NET CARBS), 35G PROTEIN

NUTRITION INFORMATION PER PANCAKE:

186 CALORIES, 16G FAT, 4G CARBS (1G NET CARBS), 6G PROTEIN
 LEMON PEPPER SALMON WITH
COLESLAW & ASPARAGUS
INGREDIENTS: INSTRUCTIONS:
18 ounces (3- 6 oz filets) (510 total grams, 3- 170 Preheat oven to 400 degrees Fahrenheit (204
gram filets) wild-caught salmon degrees Celsius).
3 cups asparagus, steamed (402 grams uncooked)
6 tablespoons (90 mL) avocado oil Rub each salmon filet on both sides with 1 tablespoon
3 teaspoons (15 mL) lemon juice (15 mL) of avocado oil. Season to taste with sea salt
3 cup (210 grams) shredded cabbage and lemon pepper. Place on a greased baking sheet,
3 tablespoons (42 grams) Primal Kitchen Mayo skin side down, and sprinkle with lemon juice. Bake
3 teaspoons (15 grams) mustard in preheated oven for 12-15 minutes until flakey
3 teaspoons (15 mL) apple cider vinegar and reaches an internal temperature of 145 degrees
Pinch Lakanto Monk Fruit Sweetener Fahrenheit (63 degree Celsius).
Sea salt & pepper, to taste
Meanwhile, while cooking, place cabbage, mayo,
Lemon pepper, to taste
mustard, vinegar, and monk fruit in a bowl. Toss until
well coated and season with sea salt and pepper to
taste. Chill in refrigerator until ready to serve.
MAKES 3 SERVINGS
Toss steamed asparagus in remaining avocado oil and
season with salt.

Serve salmon with asparagus and coleslaw on the side.

NUTRITION INFORMATION:
623 CALORIES, 48G FAT, 11G CARBS (6G NET CARBS), 42G PROTEIN

KETO SPINACH SHAKE

INGREDIENTS: INSTRUCTIONS:
1 ¼ cup (305 mL) unsweetened almond milk In a blender, combine all ingredients. Blend until
¼ cup (60 mL) full-fat coconut milk (from a can) smooth and enjoy!
¼ medium avocado
1 scoop Complete Wellness Vanilla
Keto Meal
1 scoop Complete Wellness Collagen
1 tablespoon (16 grams) almond butter
2 tablespoons (15 grams) unsweetened
shredded coconut
2 cups (113 grams) spinach, raw
1-2 cups (about 8-16 cubes or 200 - 400 grams) ice

NUTRITION INFORMATION:
617 CALORIES, 49G FAT, 18G CARBS (8G NET CARBS), 29G PROTEIN
 ROASTED CHICKEN
DRUMSTICKS WITH ROASTED
GREEN BEANS & TOMATOES
INGREDIENTS: INSTRUCTIONS:
4 - 4 ounce (112 grams each) chicken drumsticks Preheat oven to 450 degrees Fahrenheit (232 degree
4 slices turkey bacon Celsius).
2 cups (227 grams) green beans
1 cup (244 grams) cherry tomatoes Pat drumstick dry with a paper towel and rub with 1
2 tablespoons (30 mL) avocado oil tablespoon (15 mL) of avocado oil, distributing evenly
2 tablespoons (about 0.7 ounces or 19 grams) feta between the 4 drumsticks. Then, season with paprika
cheese crumbles real salt & pepper to taste on all sides. Wrap turkey
Real salt & pepper, to taste bacon slices around drumsticks, tucking ends so they
Paprika, to taste do not unravel while cooking. Set aside to allow a few
minutes to marinate.
MAKES 2 SERVINGS
Meanwhile, add green beans and tomatoes to a large
baking dish. Toss with remaining avocado oil and
seasonings. Try to toss so that the green beans lay flat
and are not overlapping much.

Then, place drumsticks on top of the green bean/

tomato mixture. Bake in preheated oven for 30-35
minutes, or until it reaches an internal temperature of
185 degrees Fahrenheit (85 degrees Celsius).

Once done, add feta crumbles to green beans and

tomatoes and enjoy!

NUTRITION INFORMATION:
688 CALORIES, 48G FAT, 12G CARBS (8G NET CARBS), 52G PROTEIN
 COCONUT CRUSTED SALMON
WITH SPRING SALAD
INGREDIENTS: INSTRUCTIONS:
6 ounce (170 grams) wild-caught salmon filet In a small, wide bowl, combine coconut flour, almond
1 tablespoon (7.5 grams) coconut flour flour, coconut, parsley, monk fruit, garlic powder, sea
1 tablespoon (5 grams) unsweetened shredded salt, and pepper. Mix until well combined.
coconut
1 teaspoon (0.5 grams) dried parsley Over medium high heat melt coconut oil. Allow to
1 tablespoon (7 grams) almond flour heat a minute or two.
½ teaspoon (0.5 grams) Lakanto Monk
Fruit Sweetener Meanwhile, dip salmon in coconut flour mixture,
¼ teaspoon (0.8 grams) garlic powder coating both sides well.
Real salt & pepper, to taste
1 ½ tablespoons (23 mL) coconut oil
Place salmon in heated coconut oil, skin side down.
2 cups (85 grams) spring greens salad mix
Allow to cook about 5 minutes then flip. Continue
¼ cup (30 grams) cucumbers, diced
frying for another 5-6 minutes or until salmon reaches
¼ cup (61 grams) tomatoes, diced
1 tablespoon (15 mL) avocado oil an internal temperature of 145 degrees Fahrenheit
Apple cider vinegar, to taste (63 degrees Celsius).

Remove salmon from oil and plate.

MAKES 1 SERVINGS
Place greens, cucumbers, tomatoes, avocado oil, and
apple cider vinegar in a bowl. Toss until well combined.
NUTRITION INFORMATION:
619 CALORIES, 40G FAT,
Enjoy salmon with salad on the side.
11G CARBS (9G NET CARBS), 52G PROTEIN