fitness888

Peanut Burger INGREDIENTS: 1lb Ground beef 3 Cloves garlic 2 T Paprika Cracked pepper 1 Egg 1 Cup Arugula 2 Slices Tomato 1 Pickle 4 T Peanut butter 2 T Olive oil DIRECTIONS: 1. In a large bowl, mix the ground beef, egg, paprika, salt and pepper. 2. Form 4 even patties. 3. Fry in olive oil until browned. 4. Layer the ‘burger’ starting with the patties as buns then top with salad, pickle, tomato and peanut butter. 5. Wrap in paper and serve. ➡ Nutritional Information: Calories: 628.35 Carbs: 14.8g (16.02%) Net Carbs: 9g (9.74%) Protein: 23.3g (25.22%) Fat: 54.3g (58.77%) Total Weight: 92.4g

Salmon Salad INGREDIENTS: 1 Medium Boiled Egg 1 Cup Spinach 1 Cup Arugula 6 Basil leaves 3 oz slices Smoked Salmon or Lox ½ Avocado 3 T Avocado Oil 2 T Lemon Juice 1 T Mustard DIRECTIONS: 1. Add the avocado oil, lemon juice and mustard in a small jar. 2. Shake until thick and emulsified. 3. Place the spinach, arugula and basil in a bowl. 4. Add dressing and toss to coat all the leaves. 5. Place on a plate and top with salmon, egg and avocado. ➡ Nutritional Information: Calories: 958.41 Carbs 22.3g (16.08%) Net Carbs: 7g (5.05%) Protein: 31g (22.35%) Fat: 85.4g (61.57%) Total Weight: 138.7g

Chicken Caesar INGREDIENTS: 1 Chicken breast 1 T Olive Oil 3 Cups Romaine Lettuce 1/4 Cup Mayo 1/4 Cup Grated Parmesan 1 T Mustard 1/4 Lemon incl zest 2 Strips Bacon DIRECTIONS: 1. In a non stick pan, fry the chicken breast and bacon until browned. 2. Remove from the pan and cool. 3. Chop the bacon into small pieces. 4. In a small bowl, mix mayonnaise, mustard, lemon and finely chopped fried bacon. 5. On a baking paper lined baking sheet place grated parmesan in a ¼ inch thick layer. 6. Bake for 10 minutes until melted and slightly browned. 7. Remove from oven and cool. 8. Roughly chop lettuce, dress with caesar dressing and top with chicken. 9. Break Parmesan into crisps and crumble on top. ➡ Nutritional Information: Calories: 880.02 Carbs: 13.1g (9.87%) Net Carbs: 9g (6.78%) Protein: 49.1g (37.00%) Fat: 70.5g (53.13%) Total Weight: 132.7g

Cauliflower Mash INGREDIENTS: 1 Medium Head Cauliflower 4 TB Chives 1 TSP Garlic powder 4 TB Butter DIRECTIONS: 1. Chop a medium head of cauliflower into medium sized pieces. 2. Fill a pot with water, bring to a rolling boil and place a steamer on top. 3. Add cauliflower and steam for 10-15 minutes until softened. 4. Add to a food processor with butter, garlic powder and a pinch of salt. 5. Puree and serve with chopped chives. ➡ Nutritional Information: Calories 281.78 Carbs: 16.5g (35.64%) Net Carbs: 9g (19.44%) Protein: 6.4g (13.82%) Fat: 23.4g (50.54%) Total Weight: 46.3g

Chili INGREDIENTS: 2Lb 70/30 Ground Beef 1 Jar of low sugar Marinara (like Raos) 4 Cloves Garlic 2 Cups Beef stock 2 Cups Mushrooms 4T Olive oil 1/2 Onion 4 Cloves Garlic 1t Cayenne 1 Avocado Directions: 1. In a large pan on a low-medium heat, fry diced onion and garlic until caramelized. 2. Add mushrooms and ground beef and cook until browned. 3. Pour in Marinara sauce, cayenne and beef stock. 4. Reduce heat and cook until reduced and sauce has thickened – about 30 minutes. 5. Serve with sliced avocado. ➡ Nutritional Information: Calories: 473.23 Carbs: 17.2g (24.71%) Net Carbs: 12g (17.24%) Protein: 11.9g (17.10%) Fat: 40.5g (58.19%) Total Weight: 69.6g

Coconut Curry with Cauliflower Rice INGREDIENTS: 1 Lb boneless Chicken thigh cutlets 2 T Olive Oil 1 Onion 4 cloves garlic 2 T Green Thai Curry paste 1 T fresh grated ginger 2 T Sriracha 1 Can coconut cream 1 Cup Broccoli 1 chopped Zucchini 2 Cups Chicken Stock 3 Cups Riced Cauliflower DIRECTIONS: 1. In a large frying pan, add 2 tablespoons of coconut cream and place on a medium-high heat until bubbling. 2. Add the diced onion and garlic and fry until softened, about 10 minutes. 3. Add ginger and diced chicken and cook until browned. 4. Add in curry paste and sriracha and cook for an additional two minutes until fragrant. 5. Pour in the rest of the coconut cream, chicken stock, broccoli and zucchini 6. Reduce to a low-medium heat and leave to simmer for 20-30 minutes. 7. Add salt and extra chilli sauce to taste. 8. Prepare Cauliflower rice according to directions on package. Serve. ➡ Nutritional Information: Calories: 546.13 Carbs 18.8g 21.01% Net Carbs: 14g (15.64%) Protein: 26.5g (29.61%) Fat: 44.2g (49.39%) Total Weight: 89.5g

Oven Baked Salmon INGREDIENTS: 1 Fillet Salmon 2 tbsp Diced Bell Pepper 2 Lemon Slice 1 Ring Red Onion Sesame Seeds 1 Cup Shredded Cabbage 1 T Sesame Oil 3 T Sesame Oil 1/4 tbsp Wasabi DIRECTIONS: 1. Preheat the oven to 350 F. 2. Rub the skin of the Salmon with salt. 3. Place on a sheet of baking foil and top with sliced lemon, bell pepper, red onion and sesame seeds 4. Fold up into a parcel and bake in oven for 12-15 minutes. 5. In a small bowl, mix Mayonnaise, wasabi and sesame oil. 6. Mix with cabbage, turn onto a plate and place baked salmon on top. ➡ Nutritional Information: Calories: 696.94 Carbs: 10.7g (10.60%) Net Carbs: 7g (6.94%) Protein: 30.7g (30.43%) Fat: 59.5g (58.97%) Total Weight: 100.9g

INGREDIENTS: 1 Egg 1 Leaf Romaine 1 T Cream 1 T Olive Oil 1 T Butter 3 oz Polish Sausage 3 T Bell Pepper 1 tsp Paprika DIRECTIONS: 1. Place oil in a pan on a medium-high heat. 2. Cook the sausage until browned and place to the side. 3. Beat the egg, cream, minced bell pepper, paprika, salt and pepper. 4. Add the butter to the pan and melt. 5. Scramble the egg mixture. 6. Fill a romaine leaf with the sausage and egg. ➡ Nutritional Information: Calories: 786.33 Carbs: 6.7g (7.85%) Net Carbs: 4.5g (5.28%) Protein: 19.4g (22.74%) Fat: 59.2g (69.40%) Total Weight: 85.3g

Cheese and Bacon Stuffed Mushrooms INGREDIENTS: 3 Slices Havarti 2 Extra Large Portobello Mushrooms 4 Rashers Bacon 2 T Minced Onion 2 T Minced Garlic 2 tbsp Paprika 2 T Butter Directions: 1. Preheat the oven to 350 F. 2. Melt the butter and mix with half the garlic. 3. Using a pastry brush, paint the mushrooms and place on a baking sheet. 4. Pour any remaining butter on top and bake for 15 minutes. 5. Fry the bacon and slice into small pieces. 6. Top mushrooms with bacon, remaining garlic, onion, paprika and Havarti. 7. Return to the oven for 10 minutes until mushrooms are fully cooked and cheese melted ➡ Nutritional Information: Calories: 631.93 Carbs: 13.3g (11.03%) Net Carbs: 10g (8.29%) Protein: 41.3g (34.25%) Fat: 66g (54.73%) Total Weight: 120.6g

Swedish Meatballs INGREDIENTS: 11 oz Ground Beef 11 oz Pork Mince 1 Egg ½ Onion 4 Cloves Garlic 1 T Nutmeg 2 Cardamom Parsley to garnish 1 Carton Beef Stock ½ Cup Sour Cream ½ Cup Cream DIRECTIONS: 1. Mince Onion, garlic and spices using a food processor. 2. Add to ground beef, pork, egg in a large bowl. 3. Form into balls and fry on a medium heat in olive oil until outsides are browned and crispy. 4. Add beef stock, sour cream and cream to the pan and simmer on a low heat for about 15 minutes until thick. 5. Make sure to keep the heat low as not to curdle the cream. 6. Serve with chopped parsley to garnish. ➡ Nutritional Information: Calories: 686.90 Carbs: 8.3g (8.38%) Net Carbs: 7.3g (7.37%) Protein: 34.2g (34.51%) Fat: 56.6g (57.11%) Total Weight: 99.1g

Spicy Tuna Rolls INGREDIENTS: 1 Cucumber 10 oz Canned Tuna (Large Can) 1 Avocado 1/4 Cup Mayo 2 T Sriracha 1 Tsp Sesame Oil 8t Tobiko DIRECTIONS: 1. Mix the drained tuna, mayo, sriracha and sesame oil in a medium bowl. 2. Refrigerate. 3. Slice the avocado thinly. 4. Slice cucumber into ribbons with vegetable peeler or mandolin and pat dry with a paper towel. 5. Top a slice with tuna, thin avocado slices and roll. 6. Top with tobiko and serve with soy sauce and pickled ginger. ➡ Nutritional Information: Calories: 402.01 Carbs: 15g (21.61%) Net Carbs: 10g (14.41%) Protein: 30.4g (43.80%) Fat: 24g (34.58%) Total Weight: 69.4g

Feta and Spinach Omelets INGREDIENTS: 2 Whole Eggs 2 T Heavy cream ½ Cup Spinach, chopped 2 T Butter 2 Cloves of garlic, smashed and minced ¼ Cup Onion, minced ½ Cup Feta cheese ½ Avocado DIRECTIONS: 1. Place a wide non-stick pan on medium heat and melt 1 tablespoon of butter. 2. Add the minced garlic and onions. 3. Cook slowly for 10 minutes until browned and softened, then pour into a bowl and place to the side. 4. Lightly beat the eggs, cream and a pinch of salt and pepper in a bowl. 5. Melt the remainder of the butter, add egg mixture and cook over a low heat. 6. When the edges start to set after about two minutes, crumble over the feta, chopped spinach, cooked onion and garlic. 7. Flip in half, cook for a further 2 minutes until brown and slide onto a plate. 8. Top with half a sliced avocado. ➡ Nutritional Information: Calories: 786.33 Carbs: 6.9g (15.24%) Net Carbs: 10.1g (9.11%) Protein: 25.9g (23.35%) Fat: 68.1g (61.41%) Total Weight: 110.9g

INGREDIENTS: 1 Whole Chicken – Brined & Roast 8 leaves Romaine Lettuce 1 Cup Mayo 1 Stalk Celery ¼ Cup Red Onion ¼ Cup Green Bell Pepper 1 Tablespoon Dill 1 Tablespoon Parsley 2 Teaspoon Lemon Juice 1 Teaspoon Mustard All Chicken Dripping 2 Cups beef stock ½ Cup onion DIRECTIONS: 1. Make a saltwater brine by mixing ¼ cup of salt and 4 cups of hot water – let cool. 2. Place a whole chicken in a large freezer bag and add brine. Let it rest for 24 hours in the fridge. 3. Preheat oven to 350 F. 4. Remove chicken from brine and pat skin dry with a paper towel. 5. Rub with skin with salt. 6. Roast in a deep dish pan in the oven for approximately 60 minutes until cooked. 7. Reserve juices, let chicken cool and peel off skin reserving on the side. 8. Shred chicken in a bowl and return skin to oven on a baking sheet until crispy (about 10 mins). 9. Mix mayo, diced celery, red onion, bell pepper, dill, parsley, lemon juice and mustard. 10. Add Salt and Pepper to taste. 11. Refrigerate. 12. In a medium pot, add 1 tablespoon of chicken dripping, onion and cook until browned. 13. Add the rest of the cooking juices and stock. Simmer until thick. 14. Fill lettuce cups with chicken mix, top with chicken skin and gravy. ➡ Nutritional Information: Calories: 608.27 Carbs: 5.7g (7.04%) Net Carbs: 4g (4.94%) Protein: 19.2g (23.70%) Fat: 56.1g (69.26%) Total Weight: 81g

Berry & Chia Pudding INGREDIENTS: 1 Cup Chia Seeds 1 Cup Coconut Cream 8 oz Coconut Water 1 Cup Raspberries 1 T Cocoa Powder 1 Cup Strawberries Freeze Dried Raspberries Cocoa Nibs DIRECTIONS: 1. On a food processor or blender, puree Raspberries and Strawberries. 2. Add coconut water, coconut cream and cocoa powder and mix. 3. Transfer to a bowl and mix gently with chia seeds. 4. Refrigerate overnight until chia seeds have swelled and doubled in size. ➡ Nutritional Information: Calories: 402.72 Carbs: 30.8g (44.38%) Net Carbs: 8.3g (11.96%) Protein: 14.2g (20.46%) Fat: 24.4g (35.16%) Total Weight: 69.4g

INGREDIENTS: 6 rashers streaky Bacon 2 eggs ⅓ Capsicum ½ Avocado DIRECTIONS: 1. Preheat the oven to 350 F. 2. Spray a Texas muffin tin with oil – ideally olive or coconut. 3. Lay 3 slices of bacon in each muffin hole so they form a case. 4. Cook in oven for 5 mins. 5. Crack in an egg and top with diced bell pepper. 6. Return to oven until cooked, about 5-10 minutes. 7. Top with smashed avocado ➡ Nutritional Information: Calories: 453.40 Carbs: 9.7g (8.33%) Net Carbs: 4g (3.43%) Protein: 50.7g (43.52%) Fat: 56.1g (48.15%) Total Weight: 116.5g #EasyRecipes #HealthyEating #LowCarbCooking #BreakfastIdeas #AvocadoLove #DeliciousDishes #QuickMeals #MealPrep #BaconLovers #NutritionFacts