By Claudia J.

Caldwell
The information provided within this book is for general informational purposes
only. While we try to keep the information up -to-date and correct, there are no
representations or warranties, express or implied, about the completeness,
accuracy, reliability, suitability or availability with respect to the information,
products, services, or related graphics contained in this eBook for any purpo se.
Any use of this information is at your own risk. The methods describe within this
book are the author’s personal thoughts. They are not intended to be a
definitive set of instructions for this project. You may discover there are other
methods and materials to accomplish the same end result. This book is not
intended to be a substitute for the medical advice of a licensed physician. The
reader should consult with their doctor in any matters relating to his/her health.
© 2018 Claudia J. Caldwell | Florian Funk All rights reserved.
This book or parts thereof may not be reproduced in any form, stored in any
retrieval system, or transmitted in any form by any means —electronic,
mechanical, photocopy, recording, or otherwise —without prior written
permission of the publisher, except as provided by United States of America
copyright law. For permission requests, write to the publisher, at “Attention:
Permissions Coordinator,” at the address below.
[email protected]
Breakfast ......................................................................................................................................... 4
Perk You Up Porridge .......................................................................................................................... 4
Jolly Good Egg & Bacon Sandwich ....................................................................................................... 5
Egg Fusion ............................................................................................................................................ 6
Avocado Medley .................................................................................................................................. 7
Egg and Bacon Banquet ....................................................................................................................... 8
Crispy Cauliflower Toasties ................................................................................................................. 9
Stuffed Spicy Jalapeno Sensations .................................................................................................... 10
Lunch ............................................................................................................................................ 11
Cheeky Cheesy Chips ......................................................................................................................... 11
Bacon & Halloumi Sausages .............................................................................................................. 12
Zingy Garlic Chicken Kebab ............................................................................................................... 13
Contemporary Coconut Chicken Curry .............................................................................................. 14
With Cauliflower Rice ........................................................................................................................ 14
Bacon & Broccoli Wrap...................................................................................................................... 15
Perfect Strawberry Pancakes ............................................................................................................ 16
Garlic and Herb Lamb ........................................................................................................................ 17
Dinner ........................................................................................................................................... 18
Crispy Bacon with Crunchy Cabbage ................................................................................................. 18
Spicy Salmon and Spinach ................................................................................................................. 19
One Pot Creamy Chicken Chasseur ................................................................................................... 20
Satisfying Onion Soup ........................................................................................................................ 21
Tasty Beef Taco Pie ........................................................................................................................... 22
Special Spicy Wings ........................................................................................................................... 23
Luscious Cheesy Choice Lasagne ....................................................................................................... 24
Creamy Keto Chicken Casserole ....................................................................................................... 25
 Perk You Up Porridge

Ingredients:

• 2 tbsp almond flour.

• 2 tbsp sesame seeds (ground).
• 2 tbsp flaxseed (ground).
• ½ cup almond milk (unsweetened).

Instructions:

• Mix almond flour, sesame seeds and flax seeds together in a bowl.
• Stir in the almond milk and microwave for one minute.
• Stir again and microwave for an additional minute.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 17.1g
Carbohydrates: 9.5g
Protein: 8g
Calories: 216
 Jolly Good Egg & Bacon Sandwich

Ingredients:

• Cooking spray.
• 2 large eggs.
• 1 tbsp coconut flour.
• 1 tbsp butter (salted).
• ¼ tsp baking powder.
• 1 slice cheddar cheese.
• 2 slices bacon (grilled)

Instructions:

• Place butter in microwave for 30 seconds or until melted.

• Let butter to cool slightly. Mix in 1 egg, coconut flour and baking powder; microwave for one
and a half minutes.
• Allow bread to cool and slice to make two equally thin slices.
• Using the cooking spray, fry the remaining egg to your preference. Grill the bread until
toasted and crunchy.
• Assemble the sandwich placing a slice of toast on the bottom, cheese, bacon and fried egg;
top with remaining toast.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 39g
Carbohydrates: 6g
Protein: 28g
Calories: 490
 Egg Fusion
Ingredients:

• 5 large eggs.
• 9 slices of ham (thin cut).
• ½ cup of chopped roasted red peppers.
• ¼ cup crumbled feta cheese.
• ⅓ cup finely chopped fresh spinach.
• 1 ½ Tbsp pesto sauce.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 400 degrees.

• Spray a six hole muffin tray with cooking spray.
• Line each hole of the muffin tray with 1 ½ pieces of ham. Ensure that there are no holes.
• Mix the spinach and red peppers together. Place a small amount in each hole of the muffin
tray.
• Place ½ Tbsp of crumbled feta cheese on top of the spinach and peppers.
• Take the 5 eggs and whisk gently, add the salt and pepper.
• Share the mixture evenly across the muffin tray.
• Place in the oven and bake for 16-18 minutes until the eggs feel set.
• Remove each one gently from the muffin tray.
• Garnish with ¼ tsp of pesto sauce and some of the roasted red peppers.

Nutritional Information:
Total servings - 6

Per serving:

Fat - 6.7g
Carbohydrates - 1.8g
Protein - 9.3g
Calories – 109
 Avocado Medley

Ingredients:

• 2 hard boiled eggs (chopped).

• 1 medium tomato (chopped).
• 1 ripe avocado (chopped).
• 1 tsp fresh lemon juice.
• 3 slices cooked bacon (chopped).
• Pinch of salt and black pepper.

Instructions:

• Mix the avocado, tomato and boiled eggs together with the salt, black pepper and
lemon juice. Mix enough to slightly mash some of the avocado and eggs.
• Sprinkle the chopped bacon over the top.

Nutritional Information:
Total servings: 1

Per serving:

Fat: 31g
Carbohydrates: 12g
Protein: 21g
Calories: 404
 Egg and Bacon Banquet
Ingredients:

• 6 large hard boiled eggs.

• 12 slices of bacon.
• 3.5 oz cream cheese.
• ¼ tsp dried thyme.

Instructions:

• Preheat oven at 400 degrees.

• Take the shell off the eggs and cut in half lengthways.
• Remove the yolk to leave the indentment in the egg.
• Mix together the cream cheese and thyme.
• Fill 6 egg white halves (indentments) with the cream cheese filling.
• Place the 6 empty egg white halves on top of the filled halves (to form a whole egg)
• Take two bacon slices (per egg) and wrap tightly around the egg.
• Place the wrapped eggs on a baking tray, bake in the oven for 30 minutes.

Nutritional Information:
Total servings: 6

Per serving (1 filled egg):

Fat: 17.2g
Carbohydrates: 0.7g
Protein: 11.9g
Calories: 205
 Crispy Cauliflower Toasties
Ingredients:

• 1 small cauliflower head (grated).

• 1 avocado (chopped).
• ½ cup mozzarella cheese (chopped).
• 1 large egg.
• 1 tbsp fresh lime juice.
• ½ tsp garlic powder.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 425 degrees.

• Place the cauliflower in a bowl (microwave safe). Heat on high in the microwave for 8
minutes.
• Allow the cauliflower to cool. Place on paper towels to remove excess water.
• Mix egg, mozzarella, garlic powder, salt and pepper together; stir in the cauliflower.
(mix well).
• Line a baking tray with greaseproof paper.
• Spoon the mixture onto the tray evenly; making four squares.
• Bake in the oven until browned (15-20 minutes).
• In a bowl, mash the avocado with lime juice and a pinch of salt and pepper.
• Spread the crispy cauliflower with avocado miix.

Nutritional Information:
Total servings: 2

Per serving:

Fat: 23.5g
Carbohydrates: 6.5g
Protein: 10g
Calories: 300
 Stuffed Spicy Jalapeno Sensations
Ingredients:

• 8 slices bacon.
• 8 large jalapeno peppers.
• 3 oz cheddar cheese (grated).
• 3 oz cream cheese.
• Cooking spray.

Instructions:

• Preheat oven at 400.

• Slit each pepper lengthwise; remove a few seeds (depending on spiciness required).
• In a bowl, mix together cheddar and cream cheese and stuff each pepper with the mixture.
Close each pepper as much as possible.
• Wrap each pepper with a slice of bacon and spray with cooking spray.
• Place on a baking tray and bake for 20 minutes; grill for an additional 5 minutes until golden
brown.

Nutritional Information:
Total servings - 8

Per serving:

Fat: 10g
Carbohydrates: 4g
Protein: 6g
Calories: 130
 Cheeky Cheesy Chips
Ingredients:

• 8 oz cheddar cheese (grated).

• ½ tsp chilli flakes.
• ½ tsp paprika.

Instructions:

• Preheat oven at 400.

• Line a baking tray with parchment paper and spoon on cheese into separate piles.
• Sprinkle cheese piles with chilli flakes and paprika and bake for 10 minutes until completely
melted and golden.
• Allow to cool.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 22g
Carbohydrates: 2g
Protein: 12g
Calories: 229
 Bacon & Halloumi Sausages
Ingredients:

• 8 oz halloumi.
• 6 oz bacon.

Instructions:

• Preheat oven at 425.

• Cut halloumi into 10 chunks and wrap a slice of bacon around each chunk.
• Bake on a baking tray for 15-20 minutes, turning occasionally until cooked through and
golden brown.

Nutritional Information:
Total servings - 2

Per serving:

Fat: 63g
Carbohydrates: 4g
Protein: 33g
Calories: 703
 Zingy Garlic Chicken Kebab
Ingredients:

• 32 oz chicken breast (cut into 1 inch cubes).

• 4 garlic cloves (crushed).
• 1 lemon (zested and juiced).
• ½ cup almond milk.
• ¼ cup olive oil.
• ¼ cup fresh parsley (finely chopped).
• ½ tsp salt.
• ¼ tsp black pepper.
• 1 tbsp mixed herbs (dried).

Instructions:

• In a large bowl, mix together garlic, lemon, almond milk, olive oil, parsley, salt, pepper and
herbs.
• Add chicken cubes to the bowl and stir well to ensure all chicken is coated.
• Chill in the fridge for 2-3 hours; stirring occasionally to ensure even coverage.
• Fry the chicken in a large frying pan until browned and cooked through.
• Using wooden skewers, fill the skewer with chicken pieces.

Nutritional Information:
Total servings - 6

Per serving: (2 skewers).

Fat: 14g
Carbohydrates: 2g
Protein: 33g
Calories: 276
 Contemporary Coconut Chicken Curry
With Cauliflower Rice
Ingredients:

• 27 oz coconut milk.
• 16 oz chicken thighs (boneless and skinless, cubed).
• 8 oz broccoli (cut into small florets).
• 3 oz green beans (cut in half).
• 1 onion (finely chopped).
• 1 chilli pepper (finely chopped).
• 3 tbsp coconut oil.
• 1 tbsp fresh ginger (grated).
• 1 tbsp curry paste.
• Salt and pepper.

Cauliflower rice:

• 24 oz cauliflower head (grated).

• 3 oz coconut oil.
• ½ tsp salt.

Instructions:

• Heat coconut oil in a frying pan. Add onion, chilli and ginger and fry until softened.
• Add chicken and curry paste; fry until chicken is cooked and lightly browned.
• Add broccoli and green beans.
• Add the solid part of coconut milk, salt and pepper. Allow to simmer for 15-20 minutes.
• In another large frying pan, add 3 oz coconut oil. When hot, add the grated cauliflower.
• Add salt and cook for 5-10 minutes until rice has softened.
• Place rice on a serving plate and top with chicken curry.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 112g
Carbohydrates: 21g
Protein: 32g
Calories: 1190
 Bacon & Broccoli Wrap
Ingredients:

• 1 large egg.
• 1 cup broccoli (chopped).
• 1 onion (sliced).
• 1 slice bacon.
• ¼ cup tomatoes (chopped).
• 2 tbsp cheddar cheese.
• 1 tbsp milk.
• 1 tsp avocado oil.
• Pinch salt and pepper.

Instructions:

• Fry bacon until crispy and remove from pan. Add broccoli and cook for 3 minutes until soft,
mix in tomatoes and pour into a bowl.
• In a separate bowl, mix egg, milk, onion and salt and pepper. Add oil to a large frying pan
over medium heat; pour in egg mixture so it covers the base of frying pan. Cook for 2
minutes until the bottom has set, flip and cook the other side.
• Place egg wrap on a plate and fill bottom half with broccoli mixture; top with bacon and roll
into a wrap.

Nutritional Information:
Total servings - 1

Per serving:

Fat: 19g
Carbohydrates: 9g
Protein: 15g
Calories: 258
 Perfect Strawberry Pancakes

Ingredients:

• 4 large eggs.
• 1 cup thick cream.
• 7 oz cottage cheese.
• 2 oz fresh strawberries.
• 2 oz butter.
• 1 tbsp psyllium husk (powder).

Instructions:

• Mix together cottage cheese, eggs and psyllium husk until well combined. Allow to rest for 10
minutes.
• Heat butter in a large frying pan and fry each pancake on a medium heat for 3-4 minutes on
each side.
• In a bowl, whip the cream until peaks are formed.
• Serve the pancakes topped with cream and fresh strawberries.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 40g
Carbohydrates: 4g
Protein: 14g
Calories: 424
 Garlic and Herb Lamb
Ingredients:

• 8 lamb chops.
• 1 tbsp olive oil.
• 1 tbsp butter.
• Pinch of salt and pepper.
• 4 oz garlic and herb butter.

Instructions:

• Season the lamb with salt and pepper.

• Place butter and a little olive oil in a large frying pan; fry the chops for 4-5 minutes.
• Serve on a plate with the herb butter on top.

Nutritional Information:
Total servings: 4

Per serving:

Fat: 62g
Carbohydrates: 0.3g
Protein: 43g
Calories: 723
 Crispy Bacon with Crunchy Cabbage
Ingredients:

16 oz green cabbage (chopped).

10 oz bacon (chopped).
2 oz butter.
Salt and pepper to taste.

Instructions:

• In a large frying pan, fry the bacon until crispy.

• Add cabbage, butter, salt and pepper; fry until soft and slightly coloured.

Nutritional Information:
Total servings: 2

Per serving:

Fat: 79g
Carbohydrates: 9g
Protein: 21g
Calories: 850
 Spicy Salmon and Spinach
Ingredients:

• 24 oz salmon fillets.
• 16 oz spinach.
• 2 oz olive oil.
• ½ cup mayonnaise.
• 1 oz parmesan cheese (grated).
• 1 tbsp chilli paste.
• Pinch of salt and pepper.

Instructions:

• Preheat oven at 400 degrees.

• In an ovenproof dish, drizzle half of the olive oil.
• Season the salmon with salt and pepper; place in the dish, skin side down.
• Mix the chilli paste with the mayonnaise and stir in the parmesan cheese.
• Spread the mixture over the fillets and bake in the oven for 15-20 minutes.
• In a large frying pan, wilt the spinach in the remaining olive oil for 1-2 minutes.
• Place the wilted spinach on plates and top with the salmon.

Nutritional Information:
Total servings: 4

Per serving:

Fat: 57g
Carbohydrates: 2g
Protein: 41g
Calories: 700
 One Pot Creamy Chicken Chasseur
Ingredients:

• 16 oz chicken breast.
• 8 oz baby mushrooms.
• 4 cloves garlic (crushed).
• ½ red onion (finely chopped).
• 1 ½ cups thick cream.
• ¼ cup parmesan (grated).
• 2 tbsp butter (unsalted).
• 1 tbsp olive oil.
• 1 tsp mixed herbs (dried).
• 1 tsp garlic powder.
• ¼ tsp salt.
• ¼ tsp black pepper.

Instructions:

• Slice chicken breasts in half (lengthways) making them easier to cook.

• In a bowl, mix garlic powder, mixed herbs, salt and pepper. Season both sides of chicken
breasts with the mixture.
• In a large frying pan, melt the butter. Fry the chicken breasts, 5 minutes on each side or until
thoroughly cooked. Set cooked chicken to one side.
• Using the same frying pan, add mushrooms and onion; fry until tender and slightly browned.
Add crushed garlic and fry for an additional minute.
• Reduce heat and stir in the thick cream, parmesan and herbs; simmer until sauce begins to
thicken, stirring continuously.
• Return chicken and any juices back to the pan, cook for an additional 3-4 minutes.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 48g
Carbohydrates: 7g
Protein: 31g
Calories: 570
 Satisfying Onion Soup
Ingredients:

• 4 large onions (finely chopped).

• 5 garlic cloves (chopped).
• 2 cups chicken broth.
• 2 cups beef broth.
• 4 tbsp ghee.
• ½ cup cheddar cheese.

Instructions:

• In a large pan, melt the ghee and cook onions until caramelised.
• Add garlic and broth.
• Bring to boil; reduce heat and simmer for 45-60 minutes.
• Sprinkle cheddar cheese on top.

Nutritional Information:
Total servings: 6

Per serving:

Fat: 17g
Carbohydrates: 9g
Protein: 15g
Calories: 223
 Tasty Beef Taco Pie
Ingredients:

• 16 oz mince beef.
• 6 large eggs.
• 1 cup cheddar cheese (grated).
• 1 cup thick cream.
• 2 garlic cloves (crushed).
• 3 tbsp taco seasoning.
• ½ tsp salt.
• ¼ tsp black pepper.

Instructions:

• Preheat oven at 350 degrees.

• Fry the beef in a large frying pan until browned over.
• Reduce heat to low and add taco seasoning; cook until sauce is thickened.
• Grease a 9” ovenproof dish; spread beef in evenly.
• Mix the cream, eggs, garlic, salt and pepper. Por over the beef.
• Sprinkle cheese over the dish and bake for 30-35 minutes until cheese is
golden brown.
• Let rest for 5 minutes before serving.

Nutritional Information:
Total servings: 8

Per serving:

Fat: 27.9g
Carbohydrates: 2.14g
Protein: 24.1g
Calories: 370
 Special Spicy Wings
Ingredients:

• 6 chicken wings, 6 chicken drumsticks.

• ½ cup hot chilli sauce.
• 2 tbsp butter.
• 1 tsp garlic powder.
• Pinch salt and pepper.

Instructions:

• Lightly coat the chicken in the hot chilli sauce, cover and refrigerate for an hour.
• Line a baking tray with foil and place the chicken on.
• Cook under a hot grill for 10 minutes until they turn deep brown.
• In a saucepan, melt the butter with the rest of the hot sauce; add in the garlic
powder. Stir and take off heat when butter has completely melted.
• Turn the chicken and cook for an additional 10 minutes.
• When cooked, place in a bowl and pour over the hot spicy sauce.

Nutritional Information:
Total servings: 2

Per serving: (6 wings or 6 drumsticks).

Fat: 46g
Carbohydrates: 1g
Protein: 46g
Calories: 620
 Luscious Cheesy Choice Lasagne
Ingredients:
Cheese dough:

• 1 ½ cups mozzarella (grated).

• 4 oz cream cheese (softened).
• 2 large eggs.
• 1 tsp mixed herbs (dried).

Filling:

• 16 oz minced beef.
• 1 red onion (finely chopped).
• 1 cup mozzarella (grated).
• 1 cup marinara sauce.
• 6 tbsp ricotta cheese.
• 1 tsp mixed herbs (dried)
• Salt and pepper.

Instructions:

• Preheat oven at 350 degrees.

• Add all dough ingredients to a blender; blend until a thick, smooth consistency is formed.
• Line a 9 x 12 inch ovenproof dish with greaseproof paper.
• Use a spatula to spread the dough mixture evenly across the dish.
• Bake for 20-25 minutes or until mixture is firm to the touch. Set aside and allow to cool.
• In a large frying pan add the beef, salt,pepper and onion. Cook until completely browned.
• Stir in marinara sauce and dried herbs; reduce heat and simmer for 5 minutes.
• Slice the dough evenly into 3 pieces.
• In an 8 x 4 inch ovenproof dish, add a layer of the meat mixture and place one slice of dough
on top.
• On top of the dough, add another layer of meat mixture and spread 3 tbsp of ricotta cheese
on top; sprinkle ¼ cup mozzarella over.
• Repeat with second dough sheet, meat mixture, ricotta and mozzarella.
• Add last dough sheet, add remaining meat mixture and top with remaining mozzarella.
• Bake for 25 minutes or until top begins to brown.

Nutritional Information:
Total servings - 4

Per serving:

Fat: 44g
Carbohydrates: 9g
Protein: 48g
Calories: 633
 Creamy Keto Chicken Casserole
Ingredients:

• 32 oz chicken thighs (boneless and skinless).

• 16 oz cauliflower (florets).
• 7 oz cheddar cheese (grated).
• 4 oz cherry tomatoes (halved).
• 1 ½ oz butter.
• 1 leek (chopped).
• ¾ cup sour cream.
• ½ cup cream cheese (softened).
• 3 tbsp pesto.
• 3 tbsp lemon juice (fresh).
• ½ tsp black pepper.

Instructions:

• Preheat oven at 400 degrees.

• In a large frying pan, melt the butter and fry chicken until cooked and golden brown.
• In a bowl, mix sour cream, cream cheese, lemon juice, pesto and pepper until well combined.
• Place chicken in a large ovenproof dish, pour cream cheese mixture on top.
• Add cauliflower, leek and tomatoes.
• Bake in the oven for 25 minutes, remove and sprinkle cheese on top.
• Bake for a further 10 minutes or until cheese is melted and golden brown.

Nutritional Information:
Total servings - 6

Per serving:

Fat: 64g
Carbohydrates: 7g
Protein: 40g
Calories: 758