The Low Carb Diet Cookbook: Delicious and Super Easy Recipes to Cut Your Carbs and Achieve Better Health

Table of contents :
Introduction
How Many Carbs Should You Eat?
Incorporating Low Carb into your Lifestyle
1. Bacon-Crusted Mini Quiches with Mushrooms and Greens
2. Prosciutto-Wrapped Chicken Stuffed with Goat Cheese
3. Lemon-Rosemary Seared Steak with Asparagus and Mushrooms
4. Greek Salad with Shrimp
5. Chili-Lime Chicken
6. Smoky Chicken with Roasted Brussels Sprouts
7. Broiled Snapper with Avocado, Grapefruit, and Fennel Slaw
8. Crispy-Skin Salmon with Roasted Ratatouille
9. Caribbean Pork Steaks with Mango Salsa
10. Avocado Key Lime Pudding with Candied Pecans
11. Kale and Sausage Egg Cups
12. Cinnamon Swirl Muffins
13. Bacon Spinach Egg Cups
14. Bacon Pancakes
15. Philly Cheese Steak Zucchini Boats
16. Carrot Mug Cakes with Cream Cheese Frosting
17. Cauliflower Hash Browns
18. Cauliflower Skillet Casserole
19. Beef and Cabbage Casserole
20. Cheeseburger Meatloaf
21. Beef Stir-Fry
22. Spaghetti Squash
23. Zesty Fish Ceviche
24. Salmon and Avocado Bites
25. Salmon Croquettes
26. Roasted Veggie Salad
27. Salmon Superfood Salad
28. Chewy Peanut Butter Chocolate Chip Cookies
29. Double Fudge Brownies
30. Sea Salt Orange Chocolate Bark
Conclusion
Afterthought
Biography

Citation preview

The Low Carb Diet Cookbook Delicious and Super Easy Recipes to Cut Your Carbs and Achieve Better Health

by Noah Wood

Copyright © 2022 by Noah Wood.

All Rights Reserved.

Copyright License Stop. What. You’re. Doing. This isn’t going to be a tiny fine print you’ll never see because I’d much rather be honest and open with you about how much I value mine and my team’s work. To be honest, I don’t know if you will ever intend to reproduce, copy, distribute (etc.). This book with anyone, but just so we’re on the same page, here goes: You aren’t allowed to make any print or electronic reproductions, sell, re-publish, or distribute this book in parts or as a whole unless you have express written consent from me or my team. We have worked extremely hard on all of the content you’ll find here, so please help us maintain it by not sharing it with other people. Other than that, please be careful

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Table of Contents Introduction How Many Carbs Should You Eat? Incorporating Low Carb into your Lifestyle 1.

Bacon-Crusted

Mini

Quiches

with

Mushrooms and Greens 2. Prosciutto-Wrapped Chicken Stuffed with Goat Cheese 3. Lemon-Rosemary Seared Steak with Asparagus and Mushrooms 4. Greek Salad with Shrimp 5. Chili-Lime Chicken 6. Smoky Chicken with Roasted Brussels

Sprouts 7.

Broiled

Snapper

with

Avocado,

Grapefruit, and Fennel Slaw 8.

Crispy-Skin

Salmon

with

Roasted

Ratatouille 9. Caribbean Pork Steaks with Mango Salsa 10. Avocado Key Lime Pudding with Candied Pecans 11. Kale and Sausage Egg Cups 12. Cinnamon Swirl Muffins 13. Bacon Spinach Egg Cups 14. Bacon Pancakes 15. Philly Cheese Steak Zucchini Boats 16. Carrot Mug Cakes with Cream Cheese

Frosting 17. Cauliflower Hash Browns 18. Cauliflower Skillet Casserole 19. Beef and Cabbage Casserole 20. Cheeseburger Meatloaf 21. Beef Stir-Fry 22. Spaghetti Squash 23. Zesty Fish Ceviche 24. Salmon and Avocado Bites 25. Salmon Croquettes 26. Roasted Veggie Salad 27. Salmon Superfood Salad 28. Chewy Peanut Butter Chocolate Chip Cookies

29. Double Fudge Brownies 30. Sea Salt Orange Chocolate Bark Conclusion Afterthought Biography

Introduction

A low-carb diet deliberately limits starchy carbohydrates and focuses on proteins, healthy fats, and low-carb fruits and vegetables. While many people follow a lowcarb diet for weight loss, which may be your main motivating factor, a diet that avoids simple carbohydrates is also recommended to help reverse prediabetes and treat type 2 diabetes. Carbohydrates

are

one

of

the

three

macronutrients, along with fat and protein, that your body requires to survive on a daily basis. Carbs are the main source of food that your body uses for energy. After consuming carbs, your body converts them into glucose (blood sugar), which is used to give your body the necessary energy to function. Carbs fall into two vastly different categories: simple and complex. Simple carbohydrates can be found in refined sugar, corn syrup and high-fructose corn syrup, fruit juices, sodas, candy, and processed foods. They have a simple chemical structure, and because of this, your body quickly uses these carbohydrates for energy. As a result, you will often experience a rise in blood sugar when you eat them. Simple carbs offer very little or no nutritional value for your body.

Complex carbohydrates, on the other hand, can be found in whole grains, nuts, beans, fruits, and vegetables. As the name suggests, they have a more complex chemical structure. Many of these carbs provide your body with needed vitamins, minerals, and fiber. The complexity of these carbs results in a longer digestion time, which in turn has less of an impact on your blood sugar. The majority of your carbs must come from complex carbohydrates.

How Many Carbs Should You Eat? According to the Mayo Clinic, a daily limit of 20 to 60 grams (0.7 to 2 ounces) of carbs per day is typical for a low-carb diet for weight loss. These amounts will provide 80 to 240 calories. Those taking a more moderate approach— perhaps seeking steady weight loss or to maintain a healthy weight—might choose to consume more than this amount, with the upper range of the diet falling around 150 grams of net carbs per day (net carbs equal the total carbs minus the fiber). However, your body is unique and your daily intake may need to be altered to get the results you are seeking.

Incorporating Low Carb into your Lifestyle One of the most tough challenges of any diet is sorting through the mass of information available and attempting to work out exactly what you should and shouldn’t be doing. This can be complicated by the need to keep a calorie count and possibly even an exercise log. The low carb diet is far easier to integrate into your lifestyle; once you learn what you are allowed to eat, you can consume these products as much or as little as you like. The following foods can be eaten whilst on a low carb lifestyle: Meat – there is no restriction on the amount or type of meat you can eat, it is

even acceptable to eat the skin and the fat. It is best to consume natural products; namely those which have been organically fed or grass fed, this will ensure they do not have an artificial additive. Fish –it is acceptable to eat all kinds of fish, even the fattier ones. Shellfish are also acceptable but you should avoid breaded fish; the bread will be high in carbs. Eggs – these are a very versatile food and can be used in hundreds of different dishes. They are also full of protein. Natural fat – any product, such as butter or cream which has natural fat in it can be added to your cooking to enhance the flavor; this will also make you feel fuller and more content. Vegetables – any vegetable which grows

above the ground is acceptable. This includes cauliflower, broccoli, asparagus, olives, spinach, mushrooms and many more. Dairy products are an excellent source of natural fat and are an essential part of this diet. It is essential to choose high fat products which are more natural; low fat products tend to be supplemented with sugars that you do not want to be included in your diet. Nuts – these are an excellent snack and can be consumed at any time of the day. As with most food, moderation is recommended. Water, tea and coffee are all acceptable as part of this lifestyle. When purchasing any sauces or ready-made products in store, it is vital to check the

ingredients to ensure they fit within the above food types. Ideally, any product purchased ready to eat should contain no more than five percent carbohydrates. It is also essential to know the foods to avoid; this will ensure you do not inadvertently add something to your diet that should not be consumed. If in any doubt assume it is not included and check with friends or on an online forum: Sugar – this is the worst thing you can eat. It will provide instant energy for your body and ruin the fat burning process which your body should be doing. It is present in soft drinks, cakes, pastries and even breakfast cereals as well as a huge range of ready-made products – always check the ingredients. You should also avoid artificial sweeteners.

Starch – this is present in potatoes, bread, rice, pasta, porridge and even muesli. Wholegrain products are the best choice if you must eat these food types but they are still high in starch. Beer – any beer, even the light beers, has a high volume of carbs; courtesy of the yeast used during brewing. This is a definite no. Fruit – although this is often advertised as a healthy option, it is full of natural sugars, and this will not help your body burn fat. It should be eaten very occasionally, although avoiding it altogether is the better option. Knowing which food types are acceptable and which should be avoided means that you can be in complete control of what you eat. One of the reasons there are so many

conflicting opinions and advice regarding the low carb diet is that there are no set menus; you eat when you are hungry and the food you consume will be to your tastes only. There are no other rules to follow! Finally, you may hear people talk about the pros and cons of ketosis – the state your body enters when it is burning fat. The reason there is so much information and conflicting opinions about this subject is that there has been a large amount of research but no definitive answers. It is not something that should concern you. It takes three or four days for your body to enter a state of ketosis and to start burning fat, but you only want to be in this state for the first stage of the diet; the weight loss stage. Once you have reached your target weight, you can increase your carbs slightly and your eating habits will help

you to maintain your weight.

1. Bacon-Crusted Mini Quiches with Mushrooms and Greens

These scrumptious, versatile breakfast quiches make a stupendous in a hurry breakfast. They can be ready ahead of time and put away in the ice chest or cooler, and afterward warmed in the microwave not long before you run out the entryway. Serving Size: 8 Cooking Time: 50 minutes

Ingredients: 8 strips bacon 1 tablespoon olive oil 1 small onion, chopped 3 to 4 button or cremini mushrooms, chopped 1-pound Swiss chard, stemmed and cut into ribbons 6 eggs ¾ teaspoon salt ¼ teaspoon pepper Instructions: Preheat the broiler to 350°F. In a standard biscuit tin, place a portion of bacon into every one of eight cups, folding the bacon over the edge to frame an unlimited cup. Heat the olive oil in your medium skillet over medium-high warmth. Add the onion and mushrooms and cook, mixing, until they start

to mellow, around 3 minutes. Add the chard then cook for 3 to 4 minutes more. In a medium bowl, whisk the eggs with the salt and pepper until very much beaten. Mix the vegetable combination into the eggs, then, at that point spoon the egg blend into the eight bacon-lined biscuit cups, distributing it equally. Prepare until puffed and brilliant, around 30 minutes. Serve promptly, or cool to room temperature and store in the cooler for as long as 5 days.

2. Prosciutto-Wrapped Chicken Stuffed with Goat Cheese

This straightforward chicken dish is sufficiently exquisite to serve the organization. A fresh green serving of mixed greens with tart vinaigrette pleasantly finishes the feast. Serving Size: 4 Cooking Time: 30 minutes Ingredients: 2 ounces goat cheese

1 teaspoon dried basil 1 teaspoon dried oregano 4 boneless, skinless chicken breast halves ¾ teaspoon salt ½ teaspoon pepper 4 slices prosciutto 2 tablespoons olive oil Instructions: Preheat the stove to 375°F. In a little bowl, mix together the goat cheddar, basil, and oregano. Spot a chicken bosom between two sheet of cling wrap or waxed paper and pound it to about ¼-to ½-inch thick. Rehash for the excess 3 chicken bosoms. Separation the goat cheddar combination equally among the bits of chicken, spreading it in a strip down the center. Roll the chicken around the goat cheddar and season with salt

and pepper. Envelop every chicken roll by a piece of prosciutto and utilize a toothpick to get. In a stove safe skillet over medium-high warmth, add the oil. At the point when the oil is exceptionally hot, add the chicken rolls and cook, turning incidentally, until the chicken is sautéed on all sides, 6 to 8 minutes. Move the skillet to stove and heat until cooked through, around 15 minutes. Remove from the stove and let rest for a couple of moments, then, at that point cut every chicken roll into a few pieces and serve right away.

3. Lemon-Rosemary Seared Steak with Asparagus and Mushrooms

It doesn’t get much simpler—or more elegant —than seared steak with sautéed asparagus and mushrooms. The refined flavors of lemon zest, rosemary, and garlic make the dish shine. Serving Size: 4 Cooking Time: 17 minutes

Ingredients: 4 garlic cloves, minced 1½ pounds flank steak, 1 inch thick 1 tablespoon fresh rosemary, minced 1 teaspoon salt ½ teaspoon pepper 2 tablespoons olive oil 1 small onion, thinly sliced lengthwise 1 pound asparagus, trimmed & cut into 2inch pieces 1 pound button or cremini mushrooms, sliced 1 teaspoon grated fresh lemon zest Instructions: Using a sharp knife, make 1/8-inch-deep cuts in the steak in a diamond pattern on both sides. Spread half of the garlic and half of the rosemary on the steak on both sides, and then sprinkle with ½ teaspoon of the salt and ¼

teaspoon of the pepper. In a huge skillet over medium-high heat, add 1 tablespoon of the olive oil. When the oil is very hot, add steak and cook it about 4 minutes per side (longer if you prefer it cooked more than medium-rare). Transfer the steak to a cutting board, cover with foil, and let rest for at least 5 minutes. Heat the remaining 1 tablespoon of the olive oil in the skillet and add the onion. Cook, stirring frequently, ‘til the onion begins to soften, about 3 minutes. Add the remaining garlic and cook 1 or 2 minutes more. Stir in the asparagus, mushrooms, and the remaining ½ teaspoon salt and ¼ teaspoon pepper and cook, stirring frequently, for about 5 minutes, ‘til the mushrooms are soft and the asparagus is crisp-tender. Add the lemon zest and the remaining rosemary, and stir to combine. Stir

and cook for 1 more minute.

4. Greek Salad with Shrimp

You can serve this classic Greek salad with any protein you prefer, but I like shrimp because it tastes great, and I can throw the whole salad together in the morning and keep the dressing on the side ‘til I’m ready to serve. It makes a great lunch or light dinner. Serving Size: 4 Cooking Time: 10 minutes Ingredients:

¼ cup extra-virgin olive oil 2 tablespoons white wine vinegar 1 teaspoon minced fresh thyme 1 teaspoon minced fresh oregano 1 teaspoon minced garlic Sea salt Freshly ground black pepper 8 cups roughly chopped romaine lettuce 1 small red onion, halved & thinly sliced 1 cup roughly chopped tomatoes 1 cup diced, peeled cucumber ½ cup pitted Kalamata olives 4 ounces feta cheese, crumbled 1-pound cooked shrimp, tails removed Instructions: In a mini jar, combine the olive oil, vinegar, thyme, oregano, and garlic. Add salt and pepper. Cover tightly with a lid and shake vigorously.

In a large bowl, toss together the romaine lettuce, onion, tomatoes, cucumber, and olives. Pour the dressing over the salad and mix to coat thoroughly. Divide the salad among the serving plates. Top with the feta cheese and cooked shrimp.

5. Chili-Lime Chicken

If you want chicken that is jam-packed with flavor, then this recipe is calling your name. A chili powder gives it a little kick, and the fresh lime juice brightens everything up with a pop of freshness. Serving Size: 4 Cooking Time: 45 minutes Ingredients: ½ cup chopped cilantro

3 tablespoons chili powder 2 tablespoons Swerve brown sugar sweetener Juice of 4 limes 3 tablespoons chopped garlic ¼ cup extra-virgin olive oil Salt Freshly ground black pepper 2 pounds chicken thighs Instructions: In a huge resealable plastic bag, mix together the cilantro, chili powder, Swerve, lime juice, garlic, olive oil, salt, and pepper. Add the chicken thighs, seal the bag tightly, and refrigerate for at least 2 (and up to 24) hours. Preheat the oven to 375°F. Remove the chicken from the marinade and let it come to room temperature for about 20

minutes. In a large oven-safe skillet over medium-high heat, add the chicken, skin-side down, and sear for about 5 minutes on each side, until browned. Transfer the pan to the oven and bake for 20 to 25 minutes, or until the internal temperature reaches 165°F.

6. Smoky Chicken with Roasted Brussels Sprouts

This is a great one-pan dinner to make on a busy weeknight. The prep time is short and then you pop it into the oven, giving you time to tend to other things while it cooks. It’s also impressive enough to serve your guests. Serving Size: 4 Cooking Time: 60 minutes Ingredients:

4 chicken drumsticks Salt Freshly ground black pepper ¼ cup extra-virgin olive oil & more for drizzling 1 pound Brussels sprouts, trimmed 4 tablespoons butter 1 tablespoon smoked paprika ¼ cup chopped fresh parsley 3 garlic cloves, minced Instructions: Preheat the oven to 375°F. Line a sheet pan with parchment paper. Season the drumsticks with salt and pepper. Set aside. Place the Brussels sprouts on your prepared sheet pan. Season them with salt and pepper, drizzle with olive oil, and toss well. In a small saucepan over medium-low heat,

mix together the butter, olive oil, smoked paprika, parsley, and garlic, then cook for 1 to 2 minutes. In a mixing bowl, add the chicken, pour in the butter mixture, and toss to coat evenly. Transfer the chicken to the sheet pan, placing them throughout the Brussels sprouts. Drizzle any remaining sauce over the chicken and vegetables. Bake for 35 to 45 mins., or until the internal temperature of the chicken reaches 165°F.

7. Broiled Snapper with Avocado, Grapefruit, and Fennel Slaw

Fresh, light, vibrant, and flavorful is the best way to describe this dish. This is a wonderfully healthy dish that is perfect for a hot summer evening. The sweet versus sour flavor from the grapefruit slaw is the perfect complement to the light and flaky snapper. Serving Size: 2 Cooking Time: 25 minutes

Ingredients: 2 snapper fillets (6 ounces each) ½ teaspoon sea salt ½ teaspoon freshly ground black pepper 1½ tablespoons avocado oil or extravirgin olive oil, divided 1 pink grapefruit, ½ cut into segments and ½ juiced 1 small bulb fennel, thinly shaved 1 cup baby spinach 2 radishes, thinly sliced 1 tablespoon thinly sliced fresh basil ¼ jalapeño, seeded and minced ½ teaspoon apple cider vinegar ½ teaspoon granulated sugar substitute 2 garlic cloves, minced 1 avocado, cubed ¼ cup shaved Parmesan cheese Instructions:

Preheat the broiler on high. Line a baking sheet with parchment paper. Arrange the snapper on the prepared baking sheet and season with the salt and pepper. Drizzle with ½ tablespoon of oil. Set aside. In a medium bowl, combine the grapefruit segments and juice, fennel, spinach, radishes, basil, jalapeño, vinegar, sugar substitute, garlic, and the remaining 1 tablespoon of oil. Mix well and refrigerate for 15 minutes. Broil the snapper for 8 to 10 minutes, until cooked through. Divide the chilled fennel slaw between two plates. Top the slaw with a snapper fillet, half the avocado, and 2 tablespoons Parmesan.

8. Crispy-Skin Salmon with Roasted Ratatouille

I have a friend who eats salmon, including the skin, at almost every meal. If you have not tried crispy salmon skin, you’re totally missing out—it is delicious! Salmon is not only extremely nutritious, but also amazing for your hair, skin, and nails. Serving Size: 2 Cooking Time: 20 minutes

Ingredients: 1 medium zucchini, cut into ½-inch cubes 2 Roma (plum) tomatoes, cut into ½inch-thick slices 1 Japanese eggplant, cut into ½-inch cubes ½ orange bell pepper, cut into ½-inch chunks ¼ red onion, thinly sliced 3 garlic cloves, thinly sliced 6 thyme sprigs, leaves picked 1½ tablespoons avocado oil, divided 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 2 salmon fillets (4 ounces each) ¼ cup grated Parmesan cheese Instructions: Preheat the oven to 400°F.

On your baking sheet, toss the zucchini, tomatoes, eggplant, bell pepper, red onion, garlic, thyme leaves, ½ tablespoon of oil, 1 teaspoon of salt, and ½ teaspoon of pepper. Cover with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10 minutes, or until the vegetables are tender. Meanwhile, season both sides of the salmon with the remaining 1 teaspoon of salt and ½ teaspoon of pepper. In a medium skillet, heat the remaining 1 tablespoon of oil over medium-high heat. Cook the salmon, skin-side down, for 5 minutes. Flip and cook for an additional 2 to 5 minutes, until firm and flakes with a fork. Divide the ratatouille and salmon between two plates. Garnish with the Parmesan.

9. Caribbean Pork Steaks with Mango Salsa

This recipe will have you dreaming of sitting on an island beach. All the wonderful warm spices in this recipe so perfectly complement the sweet and spicy mango salsa. This Caribbean-inspired salsa and rub also work very well with fish. Serving Size: 2 Cooking Time: 40 minutes Ingredients:

2 Boston butt pork steaks, ½ inch thick (5 ounces each) 1 tablespoon avocado or extra-virgin olive oil 1½ teaspoons sea salt, divided 1¼ teaspoons freshly ground black pepper, divided 1 teaspoon ground allspice 1 teaspoon ground cumin 1 teaspoon brown sugar substitute 1 mango, diced ¼ red bell pepper, diced ¼ red onion, minced ½ jalapeño, seeded and minced Juice of 1 lime 2 teaspoons chopped fresh thyme leaves Instructions: Preheat a gas or charcoal grill. Rub the pork steaks with the oil and season with 1 teaspoon

of salt, 1 teaspoon of black pepper, the allspice, cumin, and brown sugar substitute. In a mini bowl, combine the mango, bell pepper, red onion, jalapeño, lime juice, and thyme and mix well. Season with the remaining ½ teaspoon of salt then ¼ teaspoon of pepper and place in the refrigerator for at least 15 minutes. Set the pork steaks on the grill grates over the direct heat and cook for 5 minutes per side, until a minimum temperature of 145°F is reached. Serve each pork steak topped with the chilled mango salsa.

10. Avocado Key Lime Pudding with Candied Pecans

Avocados are definitely one of the most versatile super foods out there. They are loaded with healthy fats that are wonderful for the brain and keep you satisfied for a longer period of time. This pudding is very easy to make and is absolutely popping with flavor from the brightness of the lime juice. Serving Size: 2 Cooking Time: 45 minutes

Ingredients: 2 teaspoons coconut oil 2 tablespoons chopped pecans 2 teaspoons brown sugar substitute 2 avocados, chilled ¼ cup heavy (whipping) cream Grated zest of 1 regular lime Juice of 3 Key limes or 1 regular lime ½ teaspoon vanilla extract Instructions: In a small skillet, heat the oil over mediumlow heat. Add the pecans and brown sugar substitute and cook, stirring frequently to prevent burning, for 5 minutes, or until the pecans become a shade darker. Set aside to cool for at least 10 mins. Halve then pit the avocados, scoop the flesh into a medium bowl. Add the cream, lime zest, lime juice, and vanilla and beat with a

hand mixer on medium-high until creamy. Divide the pudding between two juice glasses and refrigerate until chilled, about 30 minutes. Serve topped with the candied pecans.

11. Kale and Sausage Egg Cups

Egg cups are one of the best meal prep breakfasts because they’re easy to make in bulk, and you can incorporate tons of your favorite vegetables. They also keep well in the refrigerator for up to 1 week and can even be frozen. Serving Size: 6 Cooking Time: 45 minutes Ingredients: 1 tablespoon olive oil

1 clove garlic, minced 1/2 medium white onion, peeled and minced 1/4-pound hot no-sugar-added Italian sausage 4 ounces crumbled feta cheese 4 cups chopped kale 12 large eggs 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Instructions: Preheat oven to 350°F. Heat olive oil in your medium skillet over medium heat. Add garlic and onion then cook until translucent, about 3 minutes. Add sausage and cook ‘til no longer pink, about 7 minutes. Add kale to skillet then cook until wilted, about 5 minutes.

Whisk the eggs with salt and pepper in a medium bowl. Add sausage mixture to eggs and stir gently until combined. Spray muffin tin with nonstick baking spray and transfer egg mixture into each well evenly. Sprinkle feta cheese on top. Bake 25 minutes or until eggs are set and toothpick inserted in center comes out clean. Transfer two egg cups into each of six airtight containers or snack bags and store in the refrigerator until ready to eat.

12. Cinnamon Swirl Muffins

Muffins are great to have on hand when meal prepping because they’re easy to eat on the go. Don’t let the cauliflower in this recipe scare you off; you can’t even taste it! These muffins will last 1 week at room temperature. Serving Size: 6 Cooking Time: 20 minutes Ingredients: 1 cup cooked cauliflower, cooled 3/4 cup vanilla protein powder

1/2 cup no-sugar-added powdered peanut butter 3 large eggs 1 tablespoon coconut oil 1/2 teaspoon plus 2 drops liquid stevia, divided 1 teaspoon baking powder 2 tablespoons ghee 1 tablespoon cinnamon Instructions: Preheat oven to 350°F. Combine all ingredients except 2 drops stevia, ghee, and cinnamon in a blender and blend until batter is smooth. Spray your 12-cup muffin tin with nonstick baking spray. Fill each well evenly with muffin mixture. In a mini saucepan, melt ghee over medium heat. Add 2 drops liquid stevia and cinnamon

and stir until combined. Top each muffin with 1/2 tsp. of cinnamon mixture and swirl with a toothpick. Bake 10 minutes or until toothpick inserted in center comes out clean. Transfer two muffins into each of six airtight containers or snack bags and store at room temperature until ready to eat.

13. Bacon Spinach Egg Cups

This dish can also be easily adapted into a frittata by pouring the eggs directly into an 8" × 8" baking dish and baking for about 30 minutes or until the eggs are set. Once cooled, all you need to do is cut it into six equal-sized portions, and you’re set with a week’s worth of breakfast. Serving Size: 6 Cooking Time: 30 minutes Ingredients:

4 slices no-sugar-added bacon, diced 1 cup chopped spinach 4 whole white mushrooms, chopped 2 tablespoons minced onion 2 tablespoons minced green bell pepper 12 large eggs 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon onion powder 1/8 teaspoon garlic powder Instructions: Preheat oven to 350°F. Cook bacon in a medium skillet over medium heat. Once bacon is crisp, remove from skillet and set aside. Add spinach, mushrooms, onion, and bell pepper to pan with bacon grease and cook over medium heat until spinach is wilted and bell peppers are soft, about 4 minutes.

Remove from heat. Whisk together eggs, salt, pepper, onion powder, and garlic powder in a medium bowl. Chop bacon and add to egg mixture. Fold in spinach mixture. Spray your 12-cup muffin tin with nonstick baking spray and transfer egg mixture to wells evenly. Bake 20 minutes or ‘til eggs are set and toothpick inserted in center comes out clean. Transfer two egg cups into each of six airtight containers or snack bags and store in the refrigerator ‘til ready to eat, up to 1 week.

14. Bacon Pancakes

These aren’t your typical sweet pancakes. The bacon and chive combo gives them a savory flavor that’s out of this world. When dividing these pancakes up during your meal prep, you can also top them with a dollop. These pancakes will last 1 week in the refrigerator. Serving Size: 6 Cooking Time: 15 minutes Ingredients:

6 slices no-sugar-added bacon 9 large egg whites 3/4 cup coconut flour 3 tablespoons grass-fed gelatin 6 tablespoons ghee, melted 3 tablespoons dried chives 11/2 cups coconut milk Instructions: Cook bacon in your medium skillet over medium-high heat. Remove bacon from pan and set aside to cool. Reserve bacon grease. Put egg whites in your medium bowl and beat with an electric mixer until soft peaks form. Roughly chop cooled bacon. In a separate medium bowl, combine coconut flour, gelatin, ghee, chives, and bacon. Add coconut milk and mix well. Fold egg whites into mixture. Reheat reserved bacon grease over medium

heat. Drop 2 tablespoons of pancake batter into heated skillet and form into a pancake. Cook 2–3 minutes on each side or until golden brown. Transfer three pancakes into each of six airtight containers or snack bags and store in the refrigerator until ready to eat.

15. Philly Cheese Steak Zucchini Boats

If you like your zucchini crunchy and want to save some time, you can forgo the baking and eat these boats right after filling them with the cooked Philly cheesesteak mixture. These boats will store in the refrigerator for up to 1 week. Serving Size: 6 Cooking Time: 60 minutes

Ingredients: 6 large zucchinis 2 tablespoons ghee 1 small yellow onion, peeled and diced 8 ounces white mushrooms, diced 1 1/2 pounds ground beef 1 teaspoon salt 1 teaspoon freshly ground black pepper 1 teaspoon granulated garlic 1 tablespoon coconut aminos 2 tablespoons tomato paste 8 ounces provolone cheese, sliced Instructions: Preheat oven to 350°F. Cut each zucchini in half lengthwise and scoop out seeds to form wells. Arrange zucchini cut side up in a 9" × 13" baking dish. Heat ghee over medium-high heat in your medium skillet. Add onion and cook until

softened, about 4 minutes. Add mushrooms and cook another 3 minutes. Add beef, salt, pepper, and granulated garlic and cook until beef is no longer pink, about 7 minutes. Stir in coconut aminos and tomato paste and allow to simmer 1 minute. Place cheese slices on top and cover, allowing steam to melt cheese, about 3 minutes. Stir to incorporate cheese into beef. Remove from heat and divide into six equal portions. Scoop each portion into the well of a prepared zucchini. Bake 20 minutes or until zucchini is softened but still slightly crisp. Allow to cool and then transfer each zucchini boat to a separate airtight container. Store in the refrigerator ‘til ready to eat.

16. Carrot Mug Cakes with Cream Cheese Frosting

Carrot cake is my ultimate favorite and I eat it every birthday. Here’s a quick-sized-down low-carb version of the traditional carrot cake. Using freshly shredded carrots and chopped walnuts is the key to making this an over-the-top carrot cake. Serving Size: 2 Cooking Time: 21 minutes Ingredients:

Nonstick cooking spray ¼ cup brown sugar substitute 1 large egg 1 tablespoon avocado oil ¼ teaspoon vanilla extract ½ cup almond flour ⅓ cup finely shredded carrots ½ teaspoon ground cinnamon ¼ teaspoon baking powder ¼ teaspoon ground nutmeg ¼ teaspoon sea salt 2 tablespoons chopped walnuts 4 ounces full-fat cream cheese, at room temperature 1 tablespoon powdered sugar substitute Instructions: Mist 2 microwave-safe mugs with cooking spray. In a medium bowl, combine the brown sugar

substitute, egg, avocado oil, and vanilla until well combined. Mix in the almond flour, carrots, cinnamon, baking powder, nutmeg, and salt. Fold in the walnuts. Divide the batter between the mugs and cook for 45 to 60 seconds, depending on the microwave wattage, until a toothpick inserted in the center comes out clean. Cool for 10 minutes. In a mini bowl, stir together the cream cheese and powdered sugar substitute until creamy. Divide the frosting evenly between the cakes and enjoy!

17. Cauliflower Hash Browns

These cauliflower hash browns are delicious hot or cold. You can heat them up quickly in a little bit of oil right before you eat them, or you can eat them right out of the refrigerator. These hash browns will last up to 1 week in the refrigerator. Serving Size: 6 Cooking Time: 15 minutes Ingredients: 1

1/2

pounds

cauliflower

florets,

shredded 4 large eggs 1/2 medium yellow onion, peeled & finely minced 1/4 teaspoon freshly ground black pepper Ghee, for frying Instructions: Combine all of ingredients except for ghee in a medium-sized bowl and allow to sit 10 minutes. Heat up ghee in a large-sized skillet over medium heat. Next, scoop the cauliflower mixture into pan and flatten into circles for about 3"–4" in diameter. Cook for about 5 minutes on each side or till lightly browned. Divide evenly into six airtight containers and store in the refrigerator until ready to eat.

18. Cauliflower Skillet Casserole

Cauliflower doesn’t make its way onto breakfast plates a lot, but the vegetable is so versatile that it goes with practically anything. Although this is designed as a breakfast meal, it’s perfect for any meal of the day. This will last up to 1 week in the refrigerator. Serving Size: 6 Cooking Time: 55 minutes

Ingredients: 1 tablespoon olive oil 1 small yellow onion, peeled and diced 12 ounces ground no-sugar-added chicken sausage 2 cups chopped cauliflower florets 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground sage 12 large eggs 1/2 cup coconut milk 1/2 cup shredded Cheddar cheese 3 tablespoons chopped green onions Instructions: Preheat oven to 350°F. Heat olive oil in a huge skillet over medium heat. Add sausage and onion and then cook until sausage is no longer pink, about 6 minutes. Add cauliflower and continue

cooking until cauliflower is softened, about 5 minutes. Season with salt, pepper, and sage and stir until combined. In your separate medium bowl, whisk together eggs and coconut milk. Pour eggs into skillet over sausage and cauliflower mixture. Stir gently to combine. Sprinkle cheese on top of mixture and transfer skillet to oven. Bake in oven 45 minutes or until eggs are set. Top with green onions and allow to cool. Cut into six pieces and store in separate airtight containers in the refrigerator until ready to eat, up to 1 week.

19. Beef and Cabbage Casserole

This recipe requires only one pot, which makes both cooking and cleanup a breeze. You can keep this casserole in the refrigerator for up to 1 week. Serving Size: 6 Cooking Time: 35 minutes Ingredients: 1 tablespoon olive oil 1 medium yellow onion, peeled and chopped

1 1/2 pounds ground beef 1 teaspoon salt 1 teaspoon freshly ground black pepper 1/2 teaspoon paprika 3 cups roughly chopped cabbage 1 1/2 cups riced cauliflower 1 (8-ounce) can no-sugar-added tomato sauce 1 (14-ounce) can petite diced tomatoes 2 cups beef broth 1 cup shredded Cheddar cheese Instructions: Heat olive oil in your medium skillet over medium heat and add onions. Cook until softened, about 3 minutes. Add beef, salt, pepper, and paprika and cook until no longer pink, about 7 minutes. Add remaining ingredients except for cheese and stir to combine. Cover then allow to

simmer 20 minutes or until cabbage and cauliflower are soft. Sprinkle cheese on top and continue cooking covered, about 4 minutes or until cheese is fully melted. Allow to cool and then divide into six equal portions. Transfer each portion to a separate airtight container and store in the refrigerator until ready to eat.

20. Cheeseburger Meatloaf

Cooking the garlic and onions before adding them to the meatloaf helps develop the flavors a bit, but if you want to save some time during your meal prep, you can add them to the beef mixture without that extra step. You can keep the cooked meatloaf in the refrigerator for up to 1 week. Serving Size: 6 Cooking Time: 1 hour & 10 minutes Ingredients:

1 tablespoon olive oil 3 cloves garlic, minced 1/4 cup minced yellow onion 1 1/2 pounds ground beef 3/4 cup almond meal 2 large eggs, beaten 1 teaspoon salt 1 teaspoon freshly ground black pepper 2 teaspoons coconut aminos 2 cups shredded Cheddar cheese 1/3 cup Ketchup 1/4 cup mustard Instructions: Heat avocado oil in your medium skillet over medium heat. Add garlic and onion then cook until softened, about 3 minutes. Transfer to a large bowl. Add ground beef, almond meal, eggs, salt, pepper, and coconut aminos to the onion

mixture and mix thoroughly to combine. Spread beef out in a flat rectangle and sprinkle cheese on top. Shape into a meatloaf by lifting sides to fully cover cheese and then pressing beef together. Transfer to a 9" × 5" loaf pan and spread ketchup and mustard on top. Bake 1 hour or until beef is fully cooked through. Allow to cool and then divide into six equal portions. Transfer each portion to a separate airtight container and store in the refrigerator until ready to eat.

21. Beef Stir-Fry

This recipe goes very well with cauliflower rice or zucchini noodles. If you want to pair it with spiralized zucchini, cooking the zucchini is not necessary. Just scoop hot beef and sauce over the raw noodles, and they will soften a bit. This stir-fry will keep in the refrigerator for up to 1 week. Serving Size: 6 Cooking Time: 15 minutes Ingredients:

2 tablespoons avocado oil 5 cloves garlic, chopped 1 1/2 pounds ground beef 1 teaspoon salt 1 teaspoon freshly ground black pepper 1/2 teaspoon Chinese five spice 1 cup shredded green cabbage 1 large red bell pepper, seeded & sliced 1 large orange bell pepper, seeded & sliced 2 tablespoons coconut aminos 1 teaspoon arrowroot powder 1/4 cup beef broth Instructions: Heat avocado oil in a wok or medium skillet over medium-high heat. Then, add garlic and cook until fragrant, about 2 minutes. Add ground beef, salt, pepper, and Chinese five spice and cook until beef is no longer pink,

about 7 minutes. Add cabbage and bell peppers and cook until vegetables are tender, about 5 minutes. Add coconut aminos and stir. Stir arrowroot powder into beef broth and stir into beef mixture. Continue to cook, stirring frequently, until sauce has thickened, about 4 minutes. Remove from heat and allow to cool. Divide into six equal portions then transfer each portion to a separate airtight container. Store in the refrigerator until ready to eat.

22. Spaghetti Squash

Serve this as a side dish instead of pasta. The squash has a subtle sweetness that pairs well with fresh herbs and olive oil. Top it with spaghetti sauce or serve it in place of rice or mashed potatoes. I promise you—it is a true crowd-pleaser. Serving Size: 4 Cooking Time: 65 minutes Ingredients:

1 (2- to 2½-pound) spaghetti squash, cut in half lengthwise Salt Freshly ground black pepper 2 tablespoons extra-virgin olive oil & more for drizzling 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh parsley 1 teaspoon chopped fresh rosemary 2 garlic cloves, chopped ¼ cup grated Parmesan cheese Instructions: Preheat the oven to 400°F. Line a baking sheet with parchment paper. Season the cut side of the squash with salt and pepper and drizzle it with olive oil. Place the squash, cut-side down, on your prepared baking sheet and then bake for 50 to 60 minutes, or until tender. Let cool for a few

minutes. Using your fork, scrape the spaghetti squash strands into a mixing bowl. Add the olive oil, basil, parsley, rosemary, and garlic and mix well to combine. Season with salt and pepper. Transfer the mixture to your serving bowl then sprinkle with Parmesan cheese.

23. Zesty Fish Ceviche

Ceviche is a fresh, low-carb dish where the seafood is “cooked” in citrus juices, and it only takes minutes to prepare. Light and zesty, the dish can be served in a bowl or in a classic martini glass when entertaining. Choose any fresh whitefish you’d like—my favorites are bass, cod, halibut, tilapia, or snapper. Serving Size: 4 Cooking Time: 4 hours & 15 minutes

Ingredients: 1-pound fresh whitefish, cut into ¼-inch pieces and chilled 1½ cups diced tomatoes, seeds removed 1 cup fresh lime juice ¾ cup chopped cilantro ¼ cup minced red onion Salt Freshly ground black pepper Instructions: In a glass or stainless-steel bowl, mix together the fish, tomatoes, lime juice, cilantro, and onion and season with salt and pepper. Cover then let the mixture marinate in the refrigerator for at least 4 hours, or until the fish becomes firmer and opaque in appearance.

24. Salmon and Avocado Bites

The red onion mashed together with the avocado adds a subtle bite that works well against the smokiness of the salmon in this dish. Serve these bites at your next brunch or as a quick lunch that can be ready in minutes. Easy, light, and healthy! Serving Size: 4 Cooking Time: 30 minutes Ingredients: 1 large avocado, mashed

2 tablespoons minced red onion 1 tablespoon chopped fresh dill Salt Freshly ground black pepper 1 or 2 cucumbers, cut into ¼-inch slices 8 ounces smoked salmon, cut into bitesize pieces Freshly squeezed lemon juice, for garnish Extra-virgin olive oil, for drizzling Instructions: In a mini bowl, mix together the avocado, red onion, and dill until incorporated. Season with salt and pepper. Assemble the individual bites by spreading the avocado blend onto a slice of cucumber and topping it with some smoked salmon. Repeat with the remaining cucumber slices. Garnish with pepper, lemon juice, and a drizzle of olive oil.

25. Salmon Croquettes

The simplicity of the ingredients in this recipe allows the salmon to really shine. These can be served as an appetizer, or you can make it a meal by adding them to the top of a garden-fresh salad. Serving Size: 4 Cooking Time: 30 minutes Ingredients: 1 (1-pound) salmon fillet

½ cup water Juice of 1 lemon, divided Salt Freshly ground black pepper 2 large eggs ⅓ cup mayonnaise ½ cup grated Parmesan cheese ½ cup almond flour ½ tablespoon minced fresh garlic 2 tablespoons extra-virgin olive oil, for frying Instructions: In a sauté pan over medium heat, place the salmon skin-side down. Next, add the water and half of the lemon juice, and season with salt and pepper. Cover the pan, bring to a simmer, and cook for about 10 minutes, until the salmon is cooked through. Transfer the salmon to a plate then let it cool.

Remove the skin and shred the salmon. In a mixing bowl, mix together the salmon, eggs, mayonnaise, Parmesan cheese, almond flour, garlic, and the remaining lemon juice until combined. Using your hands, form the mixture into 8 (2½-inch) patties. In a skillet over medium heat, warm the olive oil. Next, add the patties and cook for about 2 minutes on each side, until golden brown.

26. Roasted Veggie Salad

The freshly roasted vegetables in this salad remind me of the rustic dishes typically served in the Italian countryside. I like to make this salad with minimum fuss, mixing it together with an uncomplicated combination of lemon juice, olive oil, salt, and pepper to create the most flavorful light dressing. Serving Size: 4 Cooking Time: 50 minutes Ingredients:

10 ounces cauliflower, roughly chopped 2½ cups halved mushrooms 8 cloves garlic, peeled 6 tablespoons extra-virgin olive oil, divided Salt Freshly ground black pepper 10 ounces mixed greens 2 avocados, cubed ½ cup roasted almonds Juice of 2 lemons Instructions: Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a large mixing bowl, combine the cauliflower, mushrooms, and garlic. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Transfer the vegetables onto the prepared baking sheet.

Bake for 25 to 35 minutes, or until slightly browned, tossing the vegetables halfway through. Divide the mixed greens between 4 shallow bowls and add the roasted vegetables, avocados, and almonds. Drizzle with the remaining 4 tbsp. of olive oil and squeeze the juice of ½ lemon onto each salad.

27. Salmon Superfood Salad

Not only are salmon, avocado, and walnuts some of the best superfoods for brain health, but they are also full of heart-healthy fats that will fuel your body for hours. The refreshing natural lemon vinaigrette plays well with the salmon and feta, while the avocado brings a creamy texture to round things out. Serving Size: 4 Cooking Time: 30 minutes Ingredients:

For the salmon: Extra-virgin olive oil, for greasing the pan 4 (5-ounce) salmon fillets, at room temperature Salt Freshly ground black pepper For the vinaigrette: ½ cup extra-virgin olive oil 2½ tablespoons freshly squeezed lemon juice ⅛ teaspoon freshly ground black pepper ¼ teaspoon salt For the salad: 8 cups mixed greens 2 avocados, diced ½ cup crumbled feta cheese ½ cup roughly chopped walnuts Instructions:

To make the salmon: Preheat the oven to 425°F. Grease a baking sheet with olive oil. Season the salmon with salt and pepper. Place the salmon skin-side down on your baking sheet and bake for 12 to 15 minutes, until cooked through. To make the vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. To make the salad: In a huge bowl, toss together the greens, avocado, feta cheese, and walnuts. Add the vinaigrette and toss to coat. Divide the salad mixture between 4 bowls and top with the salmon.

28. Chewy Peanut Butter Chocolate Chip Cookies

These peanut butter chocolate chip cookies have the texture of an oatmeal cookie without the added carbs from the oats. They are wonderful eaten by themselves or would make the perfect ice cream sandwich with my Vanilla Ice Cream. Serving Size: 6 Cooking Time: 20 minutes

Ingredients: ½ cup chunky peanut butter ⅓ cup almond flour ¼ cup brown sugar substitute 1 large egg ¼ teaspoon baking powder ½ teaspoon vanilla extract ¼ teaspoon sea salt 2 tablespoons sugar-free chocolate chips Instructions: First, preheat oven to 325°F. Line a baking sheet with parchment paper. In your medium bowl, mix the peanut butter, egg, brown sugar substitute, and vanilla until well combined. Put the salt, baking powder, and almond flour, mix until the mixture is creamy. Stir in the chocolate chips. Use your spoon or cookie scoop to divide the mixture into six 2-inch cookies and place on

the prepared baking sheet. Bake for around 8 to 10 mins., or ‘til lightly browned and soft.

29. Double Fudge Brownies

You can never go wrong with double fudge brownies. If you’re looking for a fantastic low-carb brownie recipe, this is it. Using cocoa powder instead of melted chocolate helps create a very rich, chewy, and fudgy brownie. These are great eaten alone or topped with homemade whipped cream. Serving Size: 4 Cooking Time: 55 minutes Ingredients:

Nonstick cooking spray ¼ cup granulated sugar substitute 1 large egg 2 tablespoons avocado oil ¼ cup unsweetened cocoa powder ½ teaspoon vanilla extract ½ cup almond flour ¼ teaspoon baking powder 2 tablespoons sugar-free chocolate chips Instructions: Preheat oven to 350°F. Mist your mini loaf pan with cooking spray. In a medium bowl, mix together the sugar substitute, egg, oil, and vanilla until well blended. Mix in the almond flour, cocoa powder, and baking powder. Stir in the chocolate chips. Bake for 40 to 50 minutes, until a toothpick inserted into the center comes out clean.

Cut into 4 slices and serve warm.

30. Sea Salt Orange Chocolate Bark

This is probably one of the easiest desserts you’ll ever make, and you’ll be completely surprised by the amazing flavor it offers. The sweetness from the chocolate and the hit of citrus from the orange zest complement the earthiness of the nuts. Bringing it all together is the sea salt on the top. Because the chocolate bark keeps well, this recipe makes enough for multiple treats. Store it in the

refrigerator for when the mood strikes. Serving Size: 8 Cooking Time: 15 minutes Ingredients: 2 cups sugar-free chocolate chips 1 tablespoon no-sugar-added nut butter of choice 1 tablespoon chopped walnuts 1 tablespoon chopped almonds 1 tablespoon chopped peanuts Grated zest of ½ orange ½ teaspoon orange extract 2 teaspoons coarse sea salt Instructions: Line a small baking sheet with parchment paper. In a double boiler or in a glass bowl over a saucepan of simmering water, heat the chocolate and nut butter over medium heat,

stirring constantly, for about 5 minutes, or until melted and creamy. Stir in the walnuts, almonds, peanuts, orange zest, and orange extract. Pour onto the prepared baking sheet and use a spatula to spread the mixture into a ¼-inch-thick layer. Sprinkle with the sea salt and refrigerate for 20 minutes. Break into 2-inch pieces and enjoy.

Conclusion Now, you can cook healthier meals for yourself, your family, and your friends that will get your metabolism running at the peak of perfection and will help you feel healthy, lose weight, and maintain a healthy balanced diet. A new diet isn’t so bad when you have so many options from which to choose. You may miss your carbs, but with all these tasty recipes at your fingertips, you’ll find them easily replaced with new favorites. I really hope this book was able to help you achieve your weight loss goals without sacrificing your food lifestyle. Now be sure to incorporate these recipes into your cooking to create your healthy meal plan. Start the diet today and reap the benefits for you to live a long and happy life.

Afterthought

What a year, huh? Life is always full of ups and downs, but let’s just say the virus took us all by surprise. Fortunately, some of us found a new sense of comfort in-home cooking, which helped us keep our sanity—if only a little longer. All I wanted to say is thank you. Thank you for letting me enter your kitchen and fill your days with tasty recipes, even if life is a little crazy right now. No matter what you’re going through, things will be okay. Just remember to take life one recipe at a time. Even the worst of days can be turned around with a nice meal, as I’m sure you’ve come to find with my cookbooks. I know

because cooking certainly helped me push through some of the hardest moments of my life. Thus, I wanted to give back to you by asking what kind of content you’d like to see more of from me. Would you like to see a comfort food book? What about a quick dinner on a budget? Being on the other end of this book only means that it’s important for me to continue connecting with you through the recipes I make, so this is me asking… What would you like to cook next? Your ideas could inspire my upcoming books!

Thanks, Noah W.

Biography Noah was always the one assaulting the cookie jar throughout the day for a quick snack from an early age. Over the years, his love of cookies turned into an unparalleled curiosity that led him to the kitchen in search of the best recipes. As he got older, he wasn’t the one emptying the cookie jar as much as he was the one filling it with different cookies every week! His friends and family loved all of his recipes so much that, soon, the whole neighborhood was placing orders for Noah’s baked goods. It was a lot of hard work, but it helped him grow enough confidence to start his own baking business and pursue a degree in Pastry Arts! When he’s not making cookies, he’s sharing

them with all of his loved ones because “you can’t deal with life when you’re low on cookies.” Still, he likes to keep his personal cookie jar well-stocked and enjoys an occasional cup of coffee with cookies with his fiancé and two dogs, Figaro and Oreo.