7-Day Galveston Diet Meal Plan

This 7-day meal plan is designed to help you get started with the Galveston Diet. It features a variety of delicious and easy-to-prepare recipes that are low in carbohydrates, high in healthy fats, and packed with anti-inflammatory ingredients. This meal plan is designed to be a guide, and you can mix and match the meals to suit your preferences.

Day 1

• Breakfast: Scrambled Eggs with Spinach and Tomato
• Lunch: Avocado Chicken Salad
• Dinner: Garlic Butter Baked Salmon
• Snack: Handful of Cinnamon Roasted Almonds

Day 2

• Breakfast: Greek Yogurt Bowl
• Lunch: Keto Tuna Salad Lettuce Wraps
• Dinner: Keto Crack Chicken
• Snack: Chocolate Peanut Butter Fat Bomb

Day 3

• Breakfast: Blueberry & Spinach Collagen Smoothie
• Lunch: Greek Salad with Grilled Chicken
• Dinner: Beef and Broccoli
• Snack: Celery Sticks with Almond Butter

Day 4

• Breakfast: Keto Almond Flour Pancakes
• Lunch: Cobb Salad
• Dinner: Stuffed Bell Peppers
• Snack: Hard-Boiled Eggs

Day 5

• Breakfast: Baked Avocado Egg
• Lunch: Turkey and Cheese Lettuce Wraps
• Dinner: Pork Chops with Mushroom Cream Sauce
• Snack: Parmesan Cheese Crisps

Day 6

• Breakfast: Keto Chia Pudding
• Lunch: BLT Lettuce Wraps
• Dinner: Zucchini Noodles with Pesto
• Snack: Cucumber Slices with Cream Cheese

Day 7

• Breakfast: Sausage and Egg Breakfast Casserole
• Lunch: Shrimp and Avocado Bowl
• Dinner: Steak with Garlic Butter
• Snack: Mini Cheese Balls

This comprehensive collection of 64 recipes is designed to support you on your Galveston Diet journey. The Galveston Diet, created by Dr. Mary Claire Haver, focuses on anti-inflammatory nutrition, intermittent fasting, and a low-carb, high-fat approach to help women in midlife manage weight, reduce inflammation, and improve overall health. These recipes are divided into breakfast, lunch, dinner, and snack options, all of which are delicious, easy to prepare, and compliant with the diet’s principles.

Breakfast Recipes

1. Walnut Cocoa Collagen Balls

Prep Time: 40 minutes | Freeze Time: 60 minutes | Yield: 24-30 balls

Ingredients:

• ½ cup organic cocoa butter solid chips
• 2¼ cups organic walnuts
• 12 scoops flavorless collagen
• ¼ cup organic almonds
• 1¾ cups almond flour
• 1½ cups coconut flakes (unsweetened), divided
• 2 Medjool dates
• 4 tablespoons chia seeds, divided
• 3 tablespoons cocoa powder, divided
• ¼ cup shredded coconut (unsweetened)
• ½ cup ground flax
• 1 tablespoon honey
• ¼ teaspoon cinnamon
• ¼ teaspoon nutmeg
• Salt to taste

Instructions:

1. Preheat oven to 300°F. Bake walnuts and almonds for 20 minutes, stirring halfway through.
2. In a food processor, blend the warm nuts until nut butter forms. Cool in the fridge.
3. Combine the cooled nut butter with collagen, dates, 2 tablespoons of chia seeds, 1 tablespoon of cocoa powder, ½ cup of coconut flakes, ground flax, cinnamon, nutmeg, and salt in the food processor.
4. Transfer the mixture to a bowl and fold in the almond flour, remaining coconut flakes, and remaining chia seeds.
5. Melt the cocoa butter with 2 tablespoons of cocoa powder and honey. Let it cool slightly.
6. Roll the batter into 1-1.5 inch balls. Dip each ball in the melted cocoa mixture, then in shredded coconut.
7. Freeze for one hour to set, then store in the refrigerator.

2. Blueberry & Spinach Collagen Smoothie

Prep Time: 15 minutes | Servings: 1

Ingredients:

• 1 tablespoon chia seeds
• ¼ cup water
• 1 tablespoon coconut oil
• 1 tablespoon almond butter
• 1 tablespoon coconut flakes
• 1 teaspoon grated ginger
• 1 cup spinach (raw or frozen)
• 1 cup blueberries (raw or frozen)
• 2 scoops flavorless collagen
• ¼ teaspoon cinnamon
• Dash of salt
• 4-6 ice cubes

Instructions:

1. Soak the chia seeds in water for 15 minutes.
2. Combine all ingredients, including the soaked chia seeds, in a blender and blend until smooth.

3. Greek Yogurt Bowl

Prep Time: 10 minutes | Servings: 1

Ingredients:

• ¾ cup plain Greek yogurt
• 3 tablespoons chia seeds
• ¼ cup almonds
• ½ cup strawberries or blueberries

Instructions:

1. Combine all ingredients in a bowl and enjoy.

4. Scrambled Eggs with Spinach and Tomato

Prep Time: 20 minutes | Servings: 2

Ingredients:

• 8 eggs
• 2 cups fresh spinach leaves
• ½ cup fresh tomatoes, chopped
• 1 tablespoon butter or oil

Instructions:

1. In a non-stick skillet, melt the butter or oil over medium-low heat.
2. Add the spinach and tomatoes and cook until the spinach is wilted.
3. Whisk the eggs and pour them into the skillet. Cook, stirring gently, until the eggs are cooked to your liking.

5. Baked Avocado Egg

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 2

Ingredients:

• 1 large avocado
• 2 eggs
• 1 tablespoon grated Parmesan cheese
• ½ tablespoon parsley
• Salt and pepper to taste
• Diced tomatoes for topping (optional)

Instructions:

1. Preheat oven to 400°F. Cut the avocado in half and remove the pit.
2. Crack an egg into each avocado half. Top with Parmesan cheese, parsley, salt, and pepper.
3. Bake for 12-14 minutes, or until the eggs are set.
4. Top with diced tomatoes before serving.

6. Keto Chia Pudding

Prep Time: 2 minutes | Chill Time: 1-2 hours or overnight | Servings: 4

Ingredients:

• ½ cup chia seeds
• 1¾ cups unsweetened almond milk
• ½ teaspoon vanilla extract
• ½ cup coconut yogurt or Greek yogurt
• Sugar-free sweetener to taste (optional)

Instructions:

1. Combine all ingredients in a jar or bowl and stir well.
2. Let it sit for 10 minutes, then stir again to break up any clumps.
3. Refrigerate for at least 1-2 hours or overnight to thicken.

7. Keto Shakshuka

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 3

Ingredients:

• 6 large eggs
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 2 teaspoons tomato paste
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon red pepper flakes (optional)
• 28 oz crushed tomatoes
• 2 tablespoons chopped fresh parsley or cilantro
• Salt and pepper to taste
• ½ cup crumbled feta cheese

Instructions:

1. In a large skillet, sauté the onion and bell pepper in olive oil until softened.
2. Add the garlic, tomato paste, and spices and cook for another minute.
3. Stir in the crushed tomatoes and simmer for 10 minutes.
4. Create wells in the sauce and crack an egg into each one.
5. Cover and cook for 5 minutes, or until the eggs are set.
6. Garnish with parsley and feta cheese.

8. Keto Almond Flour Pancakes

Prep Time: 2 minutes | Cook Time: 7 minutes | Servings: 4

Ingredients:

• 1 cup blanched almond flour
• ¼ teaspoon salt
• 2 large eggs
• 1 tablespoon keto maple syrup
• ¼ cup water

Instructions:

1. Whisk all ingredients together in a bowl.
2. Cook on a greased non-stick skillet over medium-low heat, covering the pan to help them puff up.
3. Flip and cook for another 1-2 minutes.

9. Sausage and Egg Breakfast Casserole

Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 6

Ingredients:

• 1 lb breakfast sausage
• 8 large eggs
• ½ cup heavy cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Brown the sausage in a skillet and drain the fat.
2. In a bowl, whisk together the eggs, heavy cream, salt, and pepper.
3. Spread the cooked sausage in a greased baking dish. Pour the egg mixture over the sausage and top with cheese.
4. Bake for 25-30 minutes, or until the eggs are set.

10. Bacon and Egg Cups

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 6

Ingredients:

• 6 slices bacon
• 6 large eggs
• Salt and pepper to taste
• Shredded cheese (optional)

Instructions:

1. Preheat oven to 400°F. Line a muffin tin with the bacon slices, forming a cup.
2. Crack an egg into each bacon cup. Season with salt and pepper.
3. Bake for 12-15 minutes, or until the eggs are cooked to your liking.
4. Top with cheese, if desired.

11. Smoked Salmon and Cream Cheese Pinwheels

Prep Time: 15 minutes | Servings: 4

Ingredients:

• 4 oz cream cheese, softened
• 2 tablespoons chopped fresh dill
• 1 tablespoon lemon juice
• 4 large slices of smoked salmon

Instructions:

1. In a small bowl, mix together the cream cheese, dill, and lemon juice.
2. Lay the smoked salmon slices flat and spread the cream cheese mixture evenly over them.
3. Roll up the salmon slices tightly and slice into 1-inch pinwheels.

12. Keto Breakfast Burrito (No Tortilla)

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 4 large eggs, scrambled
• 4 slices bacon, cooked and crumbled
• ½ avocado, sliced
• ¼ cup shredded cheddar cheese
• 4 large lettuce leaves (iceberg or romaine work well)

Instructions:

1. Lay the lettuce leaves flat and divide the scrambled eggs, bacon, avocado, and cheese among them.
2. Roll up the lettuce leaves tightly to form burritos.

13. Coconut Flour Waffles

Prep Time: 10 minutes | Cook Time: 5 minutes | Servings: 2

Ingredients:

• ¼ cup coconut flour
• 4 large eggs
• ¼ cup unsweetened almond milk
• 2 tablespoons melted coconut oil
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Sugar-free sweetener to taste (optional)

Instructions:

1. Preheat your waffle iron. Whisk all ingredients together in a bowl.
2. Pour the batter into the waffle iron and cook according to the manufacturer’s instructions.

14. Spinach and Feta Egg Bake

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 6

Ingredients:

• 10 large eggs
• 1 cup chopped spinach
• ½ cup crumbled feta cheese
• ¼ cup heavy cream
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. In a bowl, whisk together the eggs, spinach, feta, heavy cream, salt, and pepper.
2. Pour the mixture into a greased baking dish and bake for 20-25 minutes, or until the eggs are set.

15. Keto Breakfast Sausage Patties

Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 4

Ingredients:

• 1 lb ground pork
• 1 teaspoon sage
• ½ teaspoon thyme
• ½ teaspoon fennel seeds
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the ground pork with all the spices.
2. Form the mixture into small patties.
3. Cook the patties in a skillet over medium-high heat for 4-5 minutes per side, or until cooked through.

16. Avocado and Egg Breakfast Bowl

Prep Time: 10 minutes | Servings: 1

Ingredients:

• 1 ripe avocado, halved and pitted
• 2 large eggs, cooked to your liking (fried, poached, or scrambled)
• Everything bagel seasoning to taste

Instructions:

1. Place the avocado halves in a bowl.
2. Top with the cooked eggs and sprinkle with everything bagel seasoning.

Lunch Recipes

1. Avocado Chicken Salad

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 2 cups cooked and shredded chicken
• 1 ripe avocado, mashed
• ¼ cup diced celery
• 2 tablespoons chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the shredded chicken, mashed avocado, celery, and red onion.
2. Stir in the lemon juice and season with salt and pepper.
3. Serve in lettuce cups or on its own.

2. Keto Tuna Salad Lettuce Wraps

Prep Time: 10 minutes | Servings: 2

Ingredients:

• 1 (5-ounce) can of tuna in olive oil, drained
• ¼ cup mayonnaise (made with avocado or olive oil)
• 1 stalk of celery, finely chopped
• 1 tablespoon chopped red onion
• 1 tablespoon chopped dill pickles
• Salt and pepper to taste
• 4-6 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, mix the tuna, mayonnaise, celery, red onion, and pickles.
2. Season with salt and pepper.
3. Spoon the tuna salad into the lettuce leaves and serve.

3. Greek Salad with Grilled Chicken

Prep Time: 20 minutes | Servings: 2

Ingredients:

• 2 grilled chicken breasts, sliced
• 4 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, sliced
• ½ cup Kalamata olives
• ¼ cup crumbled feta cheese
• Dressing: ¼ cup olive oil, 2 tablespoons red wine vinegar, 1 teaspoon dried oregano, salt, and pepper.

Instructions:

1. In a large bowl, combine the lettuce, tomatoes, cucumber, and olives.
2. Top with the grilled chicken and feta cheese.
3. Whisk together the dressing ingredients and drizzle over the salad.

4. Salmon Avocado Salad

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 6 oz cooked salmon, flaked
• 1 ripe avocado, diced
• 4 cups mixed greens
• ½ cup cucumber, sliced
• Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, salt, and pepper.

Instructions:

1. Arrange the mixed greens on two plates.
2. Top with the flaked salmon, diced avocado, and cucumber.
3. Whisk together the dressing ingredients and drizzle over the salads.

5. Cobb Salad

Prep Time: 20 minutes | Servings: 2

Ingredients:

• 4 cups chopped romaine lettuce
• 2 hard-boiled eggs, chopped
• 4 slices bacon, cooked and crumbled
• 1 grilled chicken breast, diced
• 1 avocado, diced
• ½ cup cherry tomatoes, halved
• ¼ cup crumbled blue cheese
• Dressing: ¼ cup olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, salt, and pepper.

Instructions:

1. Arrange the lettuce on two plates.
2. Top with rows of eggs, bacon, chicken, avocado, and tomatoes.
3. Sprinkle with blue cheese and drizzle with the dressing.

6. Spinach Salad with Bacon and Eggs

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 6 cups fresh spinach
• 4 slices bacon, cooked and crumbled
• 2 hard-boiled eggs, sliced
• Dressing: 2 tablespoons bacon grease, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, salt, and pepper.

Instructions:

1. Place the spinach in a large bowl.
2. In a small bowl, whisk together the warm bacon grease, vinegar, mustard, salt, and pepper.
3. Pour the warm dressing over the spinach and toss to coat.
4. Top with the crumbled bacon and sliced eggs.

7. Keto Buddha Bowl

Prep Time: 25 minutes | Servings: 2

Ingredients:

• 2 cups cauliflower rice, cooked
• 1 cup roasted broccoli
• 1 cup sliced bell peppers
• 1 avocado, sliced
• Sauce: ¼ cup tahini, 2 tablespoons lemon juice, 2 tablespoons water, 1 clove garlic (minced), salt, and pepper.

Instructions:

1. Divide the cauliflower rice between two bowls.
2. Arrange the broccoli, bell peppers, and avocado on top.
3. Whisk together the sauce ingredients and drizzle over the bowls.

8. Mediterranean Chicken Bowl

Prep Time: 20 minutes | Servings: 2

Ingredients:

• 2 grilled chicken breasts, diced
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup Kalamata olives
• ¼ cup crumbled feta cheese
• Sauce: ¼ cup plain Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon dried dill, salt, and pepper.

Instructions:

1. Divide the chicken, tomatoes, cucumber, and olives between two bowls.
2. Top with feta cheese.
3. Whisk together the sauce ingredients and drizzle over the bowls.

9. Taco Bowl (No Tortilla)

Prep Time: 20 minutes | Servings: 2

Ingredients:

• 1 lb ground beef, cooked with taco seasoning
• 4 cups shredded lettuce
• 1 cup diced tomatoes
• ½ cup shredded cheddar cheese
• ¼ cup sour cream
• 1 avocado, sliced

Instructions:

1. Divide the lettuce between two bowls.
2. Top with the seasoned ground beef, tomatoes, and cheese.
3. Add a dollop of sour cream and sliced avocado.

10. Shrimp and Avocado Bowl

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• Dressing: 2 tablespoons olive oil, 1 tablespoon lime juice, chopped cilantro, salt, and pepper.

Instructions:

1. In a bowl, gently toss the shrimp, avocado, and tomatoes.
2. Whisk together the dressing ingredients and pour over the shrimp mixture.

11. Turkey and Cheese Lettuce Wraps

Prep Time: 10 minutes | Servings: 2

Ingredients:

• 6 slices of turkey breast
• 6 slices of provolone cheese
• 6 large lettuce leaves
• Mayonnaise (optional)

Instructions:

1. Lay the lettuce leaves flat.
2. Top each leaf with a slice of turkey and a slice of cheese.
3. Add a dollop of mayonnaise, if desired, and roll up.

12. BLT Lettuce Wraps

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 6 slices of bacon, cooked
• 6 large lettuce leaves
• 1 cup cherry tomatoes, sliced
• Mayonnaise

Instructions:

1. Spread mayonnaise on each lettuce leaf.
2. Top with bacon and tomato slices.
3. Roll up and enjoy.

13. Chicken Caesar Lettuce Wraps

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 2 grilled chicken breasts, sliced
• 6 large romaine lettuce leaves
• ¼ cup grated Parmesan cheese
• Caesar dressing

Instructions:

1. Toss the chicken with Caesar dressing.
2. Spoon the chicken mixture into the lettuce leaves and top with Parmesan cheese.

14. Creamy Broccoli Soup

Prep Time: 25 minutes | Servings: 4

Ingredients:

• 4 cups broccoli florets
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. In a large pot, bring the chicken broth to a boil. Add the broccoli and cook until tender.
2. Use an immersion blender to puree the soup until smooth.
3. Stir in the heavy cream and cheese. Heat until the cheese is melted.
4. Season with salt and pepper.

15. Chicken Zucchini Soup

Prep Time: 25 minutes | Servings: 4

Ingredients:

• 2 chicken breasts, cooked and shredded
• 4 cups chicken broth
• 2 medium zucchinis, diced
• 1 carrot, diced
• 1 celery stalk, diced
• Salt and pepper to taste

Instructions:

1. In a large pot, bring the chicken broth to a boil.
2. Add the zucchini, carrot, and celery and cook until tender.
3. Stir in the shredded chicken and season with salt and pepper.

16. Cauliflower Cheese Soup

Prep Time: 25 minutes | Servings: 4

Ingredients:

• 1 head of cauliflower, chopped
• 4 cups vegetable broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. In a large pot, bring the vegetable broth to a boil. Add the cauliflower and cook until tender.
2. Use an immersion blender to puree the soup until smooth.
3. Stir in the heavy cream and cheese. Heat until the cheese is melted.
4. Season with salt and pepper.

Dinner Recipes

1. Garlic Butter Baked Salmon

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 2

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 tablespoons melted butter
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Place the salmon fillets on a baking sheet.
2. In a small bowl, combine the melted butter, garlic, lemon juice, and parsley.
3. Pour the butter mixture over the salmon and season with salt and pepper.
4. Bake for 12-15 minutes, or until the salmon is cooked through.

2. Creamy Tuscan Salmon

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 2

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• 1 cup heavy cream
• ½ cup chicken broth
• 1 cup chopped spinach
• ½ cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a skillet, heat the olive oil and sear the salmon for 3-4 minutes per side. Remove from the skillet.
2. In the same skillet, add the garlic and cook until fragrant.
3. Stir in the heavy cream, chicken broth, spinach, and sun-dried tomatoes. Simmer for 5 minutes.
4. Return the salmon to the skillet and cook for another 5 minutes.

3. Keto Crack Chicken

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients:

• 4 chicken breasts, cooked and shredded
• 8 oz cream cheese, softened
• 1 cup shredded cheddar cheese
• ½ cup crumbled bacon
• 2 green onions, chopped

Instructions:

1. Preheat oven to 375°F.
2. In a bowl, combine the shredded chicken, cream cheese, cheddar cheese, bacon, and green onions.
3. Spread the mixture in a baking dish and bake for 15-20 minutes, or until bubbly.

4. Chicken Stir-Fry with Vegetables

Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 4

Ingredients:

• 2 chicken breasts, sliced
• 1 tablespoon coconut oil
• 1 head of broccoli, chopped
• 1 red bell pepper, sliced
• 1 onion, sliced
• Sauce: ¼ cup coconut aminos, 2 tablespoons sesame oil, 1 clove garlic (minced), 1 teaspoon grated ginger.

Instructions:

1. In a large skillet or wok, heat the coconut oil and cook the chicken until no longer pink.
2. Add the broccoli, bell pepper, and onion and stir-fry until tender-crisp.
3. Whisk together the sauce ingredients and pour over the stir-fry. Cook for another 2 minutes.

5. Beef and Broccoli

Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 4

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1 tablespoon sesame oil
• 1 head of broccoli, chopped
• Sauce: ¼ cup beef broth, ¼ cup coconut aminos, 1 clove garlic (minced), 1 teaspoon grated ginger.

Instructions:

1. In a large skillet, heat the sesame oil and cook the beef until browned.
2. Add the broccoli and stir-fry for 5 minutes.
3. Whisk together the sauce ingredients and pour over the beef and broccoli. Cook for another 2 minutes.

6. Stuffed Bell Peppers

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients:

• 4 bell peppers, halved and seeded
• 1 lb ground beef
• 1 cup cauliflower rice
• ½ cup chopped onion
• 1 cup shredded cheddar cheese
• Taco seasoning to taste

Instructions:

1. Preheat oven to 375°F. In a skillet, cook the ground beef and onion until the beef is browned.
2. Stir in the cauliflower rice and taco seasoning.
3. Spoon the mixture into the bell pepper halves and top with cheese.
4. Bake for 25-30 minutes, or until the peppers are tender.

7. Steak with Garlic Butter

Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 2

Ingredients:

• 2 (8-ounce) steaks (ribeye, sirloin, or New York strip)
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Season the steaks with salt and pepper.
2. In a skillet, cook the steaks to your desired doneness.
3. In a small bowl, combine the butter, garlic, and parsley. Spoon over the hot steaks.

8. Pork Chops with Mushroom Cream Sauce

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 2

Ingredients:

• 2 bone-in pork chops
• 1 tablespoon olive oil
• 8 oz mushrooms, sliced
• 1 cup heavy cream
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a skillet, heat the olive oil and cook the pork chops for 5-7 minutes per side. Remove from the skillet.
2. In the same skillet, cook the mushrooms and garlic until tender.
3. Stir in the heavy cream and simmer for 5 minutes.
4. Return the pork chops to the skillet and cook for another 5 minutes.

9. Zucchini Noodles with Pesto

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 2 medium zucchinis, spiralized
• ½ cup pesto
• ½ cup cherry tomatoes, halved
• Grated Parmesan cheese for topping

Instructions:

1. In a large bowl, toss the zucchini noodles with the pesto and cherry tomatoes.
2. Top with Parmesan cheese and serve.

10. Sheet Pan Pork and Vegetables

Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 4

Ingredients:

• 4 pork chops
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat oven to 400°F. On a large baking sheet, toss the broccoli, bell pepper, and onion with olive oil and seasonings.
2. Arrange the pork chops on the baking sheet with the vegetables.
3. Bake for 20-25 minutes, or until the pork is cooked through and the vegetables are tender.

11. Creamy Garlic Chicken

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients:

• 4 chicken breasts
• 1 tablespoon olive oil
• 1 cup heavy cream
• ½ cup chicken broth
• 4 cloves garlic, minced
• 1 cup chopped spinach
• Salt and pepper to taste

Instructions:

1. In a skillet, heat the olive oil and cook the chicken for 5-7 minutes per side. Remove from the skillet.
2. In the same skillet, cook the garlic until fragrant.
3. Stir in the heavy cream, chicken broth, and spinach. Simmer for 5 minutes.
4. Return the chicken to the skillet and cook for another 5 minutes.

12. Baked Chicken Thighs with Brussels Sprouts

Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients:

• 8 bone-in, skin-on chicken thighs
• 1 lb Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat oven to 400°F. On a large baking sheet, toss the Brussels sprouts with olive oil and seasonings.
2. Arrange the chicken thighs on the baking sheet with the Brussels sprouts.
3. Bake for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender.

13. Chicken Parmesan (No Breading)

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients:

• 4 chicken breasts
• 1 cup marinara sauce (no sugar added)
• 1 cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese

Instructions:

1. Preheat oven to 375°F. In a skillet, cook the chicken breasts for 5-7 minutes per side.
2. Place the chicken in a baking dish and top with marinara sauce, mozzarella, and Parmesan cheese.
3. Bake for 10-15 minutes, or until the cheese is melted and bubbly.

14. Keto Beef Taco Bowl

Prep Time: 20 minutes | Servings: 4

Ingredients:

• 1 lb ground beef, cooked with taco seasoning
• 4 cups shredded lettuce
• 1 cup diced tomatoes
• 1 cup shredded cheddar cheese
• ½ cup sour cream
• 1 avocado, sliced

Instructions:

1. Divide the lettuce among four bowls.
2. Top with the seasoned ground beef, tomatoes, and cheese.
3. Add a dollop of sour cream and sliced avocado.

15. Lemon Herb Grilled Salmon

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 2

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh herbs (dill, parsley, or thyme)
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, lemon juice, and herbs.
3. Brush the mixture over the salmon and season with salt and pepper.
4. Grill for 5-7 minutes per side, or until the salmon is cooked through.

16. Pan-Seared Salmon with Asparagus

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 2

Ingredients:

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the asparagus and cook for 5-7 minutes, or until tender-crisp. Remove from the skillet.
3. Add the salmon to the skillet and cook for 4-5 minutes per side, or until cooked through.
4. Serve the salmon with the asparagus and lemon wedges.

Snack Recipes

1. Chocolate Peanut Butter Fat Bombs

Prep Time: 10 minutes | Chill Time: 30 minutes | Servings: 12

Ingredients:

• ½ cup peanut butter (no sugar added)
• ½ cup coconut oil, melted
• ¼ cup cocoa powder
• 2 tablespoons sugar-free sweetener

Instructions:

1. In a bowl, whisk together all ingredients until smooth.
2. Pour the mixture into a silicone mold or mini muffin tin.
3. Refrigerate for 30 minutes, or until firm.

2. Lemon Coconut Fat Bombs

Prep Time: 10 minutes | Chill Time: 30 minutes | Servings: 12

Ingredients:

• ½ cup coconut oil, melted
• ¼ cup shredded coconut
• 2 tablespoons lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons sugar-free sweetener

Instructions:

1. In a bowl, whisk together all ingredients.
2. Pour the mixture into a silicone mold or mini muffin tin.
3. Refrigerate for 30 minutes, or until firm.

3. Almond Butter Fat Bombs

Prep Time: 10 minutes | Chill Time: 30 minutes | Servings: 12

Ingredients:

• ½ cup almond butter
• ½ cup coconut oil, melted
• 2 tablespoons sugar-free sweetener

Instructions:

1. In a bowl, whisk together all ingredients until smooth.
2. Pour the mixture into a silicone mold or mini muffin tin.
3. Refrigerate for 30 minutes, or until firm.

4. Cream Cheese Fat Bombs

Prep Time: 10 minutes | Chill Time: 30 minutes | Servings: 12

Ingredients:

• 4 oz cream cheese, softened
• ¼ cup butter, softened
• 2 tablespoons sugar-free sweetener
• ½ teaspoon vanilla extract

Instructions:

1. In a bowl, beat all ingredients together until smooth.
2. Roll the mixture into small balls and place on a parchment-lined plate.
3. Refrigerate for 30 minutes, or until firm.

5. Parmesan Cheese Crisps

Prep Time: 2 minutes | Cook Time: 5 minutes | Servings: 4

Ingredients:

• 1 cup grated Parmesan cheese

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Drop tablespoons of Parmesan cheese onto the baking sheet, about 2 inches apart.
3. Bake for 3-5 minutes, or until golden and crispy.

6. Cheddar Cheese Chips

Prep Time: 2 minutes | Cook Time: 7 minutes | Servings: 4

Ingredients:

• 1 cup shredded cheddar cheese

Instructions:

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
2. Drop tablespoons of cheddar cheese onto the baking sheet.
3. Bake for 5-7 minutes, or until crispy.

7. Mini Cheese Balls

Prep Time: 15 minutes | Servings: 8

Ingredients:

• 8 oz cream cheese, softened
• 1 cup shredded cheddar cheese
• ¼ cup crumbled bacon
• 2 green onions, chopped
• Chopped pecans for rolling

Instructions:

1. In a bowl, combine the cream cheese, cheddar cheese, bacon, and green onions.
2. Roll the mixture into small balls and then roll in the chopped pecans.

8. Spiced Keto Nut Mix

Prep Time: 5 minutes | Cook Time: 15 minutes | Servings: 8

Ingredients:

• 2 cups mixed nuts (almonds, walnuts, pecans)
• 2 tablespoons melted butter
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt to taste

Instructions:

1. Preheat oven to 350°F. In a bowl, toss the nuts with the melted butter and spices.
2. Spread the nuts on a baking sheet and bake for 10-15 minutes, or until toasted.

9. Cinnamon Roasted Almonds

Prep Time: 5 minutes | Cook Time: 15 minutes | Servings: 8

Ingredients:

• 2 cups raw almonds
• 2 tablespoons melted coconut oil
• 1 tablespoon ground cinnamon
• 2 tablespoons sugar-free sweetener

Instructions:

1. Preheat oven to 350°F. In a bowl, toss the almonds with the coconut oil, cinnamon, and sweetener.
2. Spread the almonds on a baking sheet and bake for 10-15 minutes.

10. Pumpkin Seed Clusters

Prep Time: 5 minutes | Cook Time: 20 minutes | Servings: 8

Ingredients:

• 2 cups raw pumpkin seeds
• 2 tablespoons melted coconut oil
• 1 tablespoon sugar-free maple syrup
• Salt to taste

Instructions:

1. Preheat oven to 325°F. In a bowl, toss the pumpkin seeds with the coconut oil, maple syrup, and salt.
2. Spread the seeds on a baking sheet and bake for 15-20 minutes.

11. Cucumber Slices with Cream Cheese

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 1 cucumber, sliced
• 2 tablespoons cream cheese
• Everything bagel seasoning to taste

Instructions:

1. Spread cream cheese on each cucumber slice and sprinkle with everything bagel seasoning.

12. Celery Sticks with Almond Butter

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 2 celery stalks, cut into sticks
• 2 tablespoons almond butter

Instructions:

1. Spread almond butter on the celery sticks.

13. Bell Pepper Strips with Guacamole

Prep Time: 10 minutes | Servings: 2

Ingredients:

• 1 bell pepper, sliced into strips
• 1 ripe avocado, mashed
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, mash the avocado with the lime juice, salt, and pepper.
2. Serve the guacamole with the bell pepper strips.

14. Hard-Boiled Eggs

Prep Time: 2 minutes | Cook Time: 10 minutes | Servings: 2

Ingredients:

• 4 large eggs

Instructions:

1. Place the eggs in a pot and cover with water. Bring to a boil, then cover and remove from heat.
2. Let the eggs sit for 10-12 minutes, then transfer to an ice bath.
3. Peel and enjoy with a sprinkle of everything bagel seasoning.

15. Turkey Roll-Ups

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 4 slices of turkey breast
• 4 slices of provolone cheese
• 4 dill pickle spears

Instructions:

1. Lay the turkey slices flat and top with a slice of cheese.
2. Place a pickle spear at one end and roll up.

16. Pepperoni Chips

Prep Time: 2 minutes | Cook Time: 5 minutes | Servings: 4

Ingredients:

• 4 oz sliced pepperoni

Instructions:

1. Preheat oven to 400°F. Arrange the pepperoni slices on a baking sheet.
2. Bake for 4-6 minutes, or until crispy.

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before starting any new diet or exercise program.