Simple Proven Results, New York, NY (2025)

02/21/2024

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30-Days Ketogenic Meal Plan

IF YOU ACT TODAY, YOU WILL ALSO GET ACCESS TO THESE BONUSES:

Comprehensive Grocery-Ready Food List
1.Ketogenic Food Cheat Sheet
2.100 Keto Carb Alternatives
3.Keto Dessert Cookbook
4.Intermittent Fasting Report

PLUS:
Anniversary Special Discount

https://www.digistore24.com/redir/283755/nsds400/

01/29/2024

auaxx.com

10/26/2023

COOKIE DOUGH FAT BOMBS

This is one of the most popular recipes on my website, and
with good reason—they’re delicious! These fat bombs are a
unique take on cookies, but there’s no baking required.

1⁄4 cup butter, warmed to room temperature
3.5oz (100g) full-fat cream cheese
1⁄2 cup almond flour
1⁄4 cup confectioners’ erythritol
1 tsp vanilla extract
1⁄4 tsp salt
1⁄4 cup stevia-sweetened chocolate chips

1.In a medium bowl, combine the butter and cream cheese. Use an electric mixer to mix until the ingredients are well combined.
2.Add the almond flour, erythritol, vanilla extract, and salt. Mix until
combined, then fold in the chocolate chips.
3.Scoop the mixture into 6 rounded tablespoon portions. Transfer the bombs to a sealable container.

Storage: Store in the fridge for up to 6 days or freeze for up to 3 months.

TIPS
If you don’t have sugar-free chocolate chips, you can substitute 1oz (30g) finely chopped 90% dark chocolate. If you don’t have confectioners’ erythritol, you can process granular erythritol in a food processor until a fine texture is achieved, or you can substitute 10 drops of liquid stevia.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

MEXICAN-STYLE BREAKFAST MUFFINS
These savory breakfast muffins are so simple to make for
meal prep, and are the perfect portable breakfast for when
you’re in a hurry and on the go.

6 slices (8.8oz/250g) bacon
6 large eggs
1⁄2 tsp paprika
1⁄4 cup chopped fresh cilantro
1 tsp salt
1⁄2 tsp black pepper
1.8oz (50g) Cheddar cheese, grated

1.Preheat the oven to 355°F (180°C) and line a muffin tray with 6 paper or silicone baking cups.
2 In a large frying pan, cook the bacon until it becomes slightly crispy (do not drain). Line each muffin cup with one slice of the bacon by forming a ring around the sides of the cups with each slice.
3.In a large mixing bowl, whisk the eggs until smooth. Add the paprika, cilantro, salt, and pepper. Continue whisking until the ingredients are well combined.
4 Evenly divide the mixture across the baking cups, then sprinkle equal amounts of the cheese over the top of each cup.
5 Place the tray on a large baking sheet and transfer to the oven. Bake for 15 minutes, then remove the muffins from the oven and set aside to cool for 15 minutes. Transfer the muffins to 2 meal prep containers.

Storage: Store in the fridge for up to 6 days or freeze for up to 3 months.

TIP
Chopped vegetables like bell peppers or mushrooms make perfect flavor additions to these muffins, and will also add extra volume to help keep you full.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

POACHED COCONUT LIME SALMON
This dish features a delightful combination of tropical flavors.
Salmon is an ideal fish for keto as it contains a huge amount
of healthy omega-3 fats.

1⁄2 cup coconut oil, divided
2 cloves garlic, minced
1 tbsp grated ginger root
1 tbsp lime zest
13.5fl oz can (400ml) unsweetened coconut milk
1 cup water
1 tbsp fish sauce
1.1lbs (500g) salmon filets, cut into 6 pieces
1 cup riced cauliflower
1⁄4 cup fresh cilantro, to garnish
1 small red chili, seeded and thinly sliced, to garnish

1.Add 1 tablespoon of the coconut oil to a large frying pan placed over medium heat. Once the oil is hot, add the garlic, ginger, and lime zest. Heat until the mixture becomes fragrant, about 1 minute.
2 Add the coconut milk, water, remaining coconut oil, and fish sauce to the pan, and stir. Place the salmon filets in the pan, reduce the heat to mediumlow, and simmer for 20 minutes or until the salmon is cooked through and the sauce has thickened.
3 Evenly divide the cauliflower rice between 4 meal prep containers (the rice will cook when the dish is reheated). Add one filet to each container and evenly divide the sauce between each container. Garnish each serving with a sprig of the cilantro and the sliced chili pepper.

Storage: Store in the fridge for up to 3 days or freeze any remaining portions for up to 3 months.

TIP
Be sure to wear gloves when handling the red chili! Red chilis are very hot, and if you touch your eyes with contaminated hands, it could be very painful.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

STEAK MEDALLIONS WITH MUSHROOM AND WINE SAUCE

Nothing is better than a creamy mushroom and red wine sauce paired with steak. This recipe is so delicious, no one who tastes it will ever believe they’re eating keto!

1.3lbs (600g) sirloin steak, cut into 6 equal-sized pieces
Pinch of salt
Pinch of black pepper
1⁄2 cup butter, divided
24 medium button mushrooms, brushed and sliced
1⁄2 cup red cooking wine
1⁄2 cup chicken broth
1⁄4 cup crushed tomatoes
11⁄2 cups green beans, trimmed

1 Place the steak medallions on a large plate and season both sides with the salt and pepper.
2 Add 1 tablespoon of the butter to a large frying pan placed over mediumhigh
heat. When the butter is melted, place the medallions in the pan and sear
for 2 minutes per side, then transfer the medallions to a plate. Set aside.
3 To the same pan, add the mushrooms and the remaining butter. Cook until the mushrooms are tender.
4 Add the wine, chicken broth, and crushed tomatoes. Stir to combine, then
place the medallions on top of the mixture. Reduce the heat to low and simmer for 10 minutes or until the liquid has reduced to a sauce.
5 While the steaks are cooking, bring a small pot of salted water to a rolling
boil over medium-high heat. Add the green beans and boil for 5 minutes. Drain and set aside to cool.
6 Divide the medallions and sauce into 4 meal prep containers and transfer the beans to a separate sealable container. Add the green beans to the medallions just before reheating and serving.

Storage: Store in the fridge for up to 4 days or freeze for up to 1 month.

TIP
Boiling the green beans in salted water helps seal in the nutrients, but you can also steam the beans in a steamer basket and large pot.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

SESAME BEEF COLESLAW
My readers have always loved this recipe. It’s super convenient to make for meal prep, but it’s also a very simple meal to whip up for a weeknight family dinner that requires very little preparation.

2 tbsp coconut oil
1lb (450g) 80% lean ground beef
2 cloves garlic, minced
3 cups pre-shredded green and red cabbage coleslaw mix
1 tbsp fish sauce
2 tbsp toasted sesame oil
2 tbsp soy sauce or coconut aminos
1 tsp salt
1⁄2 tsp black pepper
4 tsp sesame seeds

1.Add the coconut oil to a large frying pan or wok placed over medium heat.
2.Once the oil is hot, add the ground beef and garlic. Stir and then cook for 10 minutes or until the beef is browned (do not drain).
3.Add the cabbage mix, fish sauce, sesame oil, soy sauce or coconut aminos, salt, and pepper to the pan. Stir and then cook for 5 minutes or until the cabbage is wilted.
4.Divide between 4 meal prep containers. Sprinkle 1 teaspoon of the sesame seeds over each serving.

Storage: Store in the fridge for up to 4 days.

TIP
Using pre-shredded coleslaw mix for this recipe is convenient, and means you don’t have to waste extra cabbage that
you don’t use.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

CHICKEN BURRITO BOWL
This low-carb version of a Mexican burrito is full of flavor and
healthy fats. It’s a keto-friendly replacement for a traditional
burrito, just minus the wrap!

1⁄2 medium head cauliflower, cut into florets (or about 4 cups pre-riced cauliflower)
12.5oz (350g) skin-on chicken thighs, deboned
2 tsp salt
2 tsp paprika, divided
4 tbsp olive oil
1⁄2 medium green bell pepper, diced
1⁄2 medium red bell pepper, diced
4 tsp Tabasco sauce (optional) For the guacamole
2 medium avocados, chopped Juice of medium lime
1⁄2 tsp salt
1⁄2 tsp black pepper
2 tsp Tabasco sauce (optional)

1.Place the cauliflower florets in a food processor and pulse until a rice-like
texture is achieved. Set aside.
2.Season both sides of the chicken thighs with the salt and 1 teaspoon of the
paprika.
3.Add the olive oil to a large frying pan placed over medium-high heat. Once
the oil is hot, add the chicken thighs and cook for 7 minutes per side or until
the internal temperature reaches 165°F (74°C). Transfer to a cutting board to
cool slightly, then slice into finger-width strips.
4.Place the pan back over the heat and add the diced peppers. Cook for 5
minutes or until the peppers are softened. Set aside.
5.Make the guacamole by combining the avocado, lime juice, salt, black
pepper, and Tabasco sauce (if using) in a small, resealable container. Mix until
the ingredients are well combined, then cover the guacamole with a thin layer
of water, place a piece of plastic wrap over the bowl, and seal with the lid.
(When you’re ready to serve, drain off the water and remove the desired
portion, then add a new layer of water and reseal the bowl to help keep the
guacamole fresh.)
6.Evenly divide the riced cauliflower between 4 meal prep containers. Top
each serving with 1 teaspoon of the Tabasco sauce (if using) and then sprinkle
the remaining paprika over each serving. Evenly divide the chicken and bell
peppers between each container.
7.When you’re ready to serve, heat the mixture in the microwave, stir, then top
with 2 tablespoons of the guacamole.

Storage: Store in the fridge for up to 4 days or freeze for up to 1 month (do not freeze the guacamole).

TIP
You can purchase pre-riced cauliflower at most grocery stores, or you can pulse the cauliflower in a food processor
until a rice-like texture is achieved.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

BROCCOLI CHEESE SOUP WITH CRISPY PROSCIUTTO

This rich and creamy broccoli soup is dressed up with the
addition of some crispy prosciutto and cream. It’s a twist on a
classic soup that will delight your taste buds!

3 tbsp olive oil
2 cloves garlic, minced
1⁄2 medium stalk broccoli, chopped
3 cups chicken bone broth
3⁄4 cup grated Cheddar cheese
1⁄4 cup grated Parmesan cheese
3⁄4 cup heavy whipping cream
1 tsp salt
1 tsp black pepper
4 slices prosciutto (about 1.8oz or 40g)
2 tbsp heavy whipping cream, for topping

1. In a large pot placed over medium heat, combine the olive oil and garlic.
Cook until the garlic is fragrant, about 2 minutes.
2. Add the broccoli and bone broth. Bring the mixture to a boil, cover, and
cook for 20 minutes or until the broccoli becomes tender, then remove the
pot from the heat.
3. Using an immersion blender, blend the ingredients until a smooth
consistency is achieved and no lumps remain.
4. Place the pot back over the heat. Add the Cheddar, Parmesan, whipping
cream, salt, and pepper. Stir and cook for 5 additional minutes, then remove
from the heat and set aside to cool.
5. While the soup is cooling, add the prosciutto to a medium frying pan
placed over medium heat. Cook for 2 minutes per side or until the prosciutto
becomes slightly crispy. Set aside.
6. Divide the cooled soup between 6 meal prep containers. Top each serving
with equal amounts of the remaining whipping cream and prosciutto.

Storage: Store in the fridge for up to 6 days.

TIP
Chicken bone broth will add the most depth of flavor to this recipe; however, you can substitute other stocks just as
long as they are low-carb.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

ITALIANSTYLE FRITTATA

This simple, classic recipe combines the familiar flavors of a
traditional Italian-style frittata to create an easy keto
breakfast.

2 tbsp olive oil
8.8oz (250g) bacon, diced (about 7 slices)
1⁄2 medium yellow onion, diced
1⁄2 medium red bell pepper, diced
1⁄4 tsp salt
1 tsp black pepper
9 large eggs
1⁄3 cup grated Parmesan cheese, plus 2 tbsp for topping
2 tbsp butter

1. Preheat the broiler to high.
2. Place an 8-inch (20cm) cast-iron or oven-safe skillet over medium heat.
Add the olive oil.
3. Once the oil is hot, add the bacon, onions, and bell pepper. Cook until the
bacon turns slightly crispy. Season the mixture with the salt and pepper, stir,
then remove the skillet from the heat.
4. In a medium bowl, combine the eggs and 1⁄3 cup of the Parmesan cheese.
Whisk until a uniform color is achieved.
5. Place the skillet back over the heat and add the butter. When the butter is
melted, add the egg mixture and stir. Continue cooking until the eggs are
nearly cooked but still slightly soft, about 2–3 minutes.
6. Sprinkle the remaining Parmesan over the top of the frittata. Place the skillet
under the broiler for 4 minutes or until the top begins to turn golden brown.
7. Remove the skillet from the oven and let the frittata cool completely before
slicing it into 6 equal-sized portions. Transfer the portions to 6 meal prep
containers.

Storage: Store in the fridge for up to 6 days.

TIPS
If you don’t have an oven safe skillet, you can cook the frittata on the stovetop. Just be sure to flip it so both sides cook
evenly.
To make this dairy-free, substitute equal amounts of nutritional yeast flakes for the Parmesan cheese, and equal
amounts of ghee or coconut oil for the butter.

Highly recommend keto recipes -
30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/283755/nsds400/

10/26/2023

WEEK ONE
Welcome to the first week of keto meal prep! These recipes are simple to put together, so don't be afraid to dive in and get started. With ample variety between the frittata, soup, burrito bowl, and coleslaw, you'll be off to a great start with
your keto meal prep.

SHOPPING LIST

PRODUCE ··························································
2 medium avocados
1⁄2 medium head broccoli
1⁄2 medium head cauliflower
4 cloves garlic
1⁄2 medium green bell pepper
1 bag pre-shredded red and green coleslaw mix
1 medium lime
1 medium red bell pepper
1⁄2 medium yellow onion

MEAT & DAIRY ·················································
1lb (450g) 80% lean ground beef
8.8oz (250g) bacon
4 slices prosciutto (about 1.8oz or 40g)
12.5oz (350g) skin-on chicken thighs
2 tbsp butter
2⁄3 cup grated Parmesan cheese
3⁄4 cup grated Cheddar cheese
1 cup heavy whipping cream
9 large eggs

PANTRY & DRY GOODS ···································
2 tbsp coconut oil
9 tbsp olive oil
6 tsp Tabasco sauce
2 tbsp toasted sesame seed oil
4 cups chicken bone broth
1 tbsp fish sauce
4 tsp sesame seeds
2 tbsp soy sauce or coconut aminos

SPICES & SEASONINGS ····································
black pepper
paprika
salt

EQUIPMENT LIST.........................................
18 meal prep containers
Large frying pan
Medium cast-iron or oven-safe skillet
Large pot
Food processor
Immersion blender
Whisk
Heatproof spatula
Tongs
Large serving spoon
Measuring cups
Measuring spoons
Parchment paper
Plastic wrap
2 kitchen timers
2 sharp knives (one for proteins, one for vegetables)
2 cutting boards (one for proteins, one for
vegetables)
Small, medium, and large mixing bowls

RECIPES
Italian-style Frittata - https://m.facebook.com/story.php?story_fbid=641116868197682&id=100068981246175&mibextid=Nif5oz

Broccoli Cheese Soup with Crispy Prosciutto - https://m.facebook.com/story.php?story_fbid=641122131530489&id=100068981246175&mibextid=Nif5oz

Chicken Burrito Bowl - https://m.facebook.com/story.php?story_fbid=641141741528528&id=100068981246175&mibextid=Nif5oz

Sesame Beef Coleslaw - https://m.facebook.com/story.php?story_fbid=641145081528194&id=100068981246175&mibextid=Nif5oz

ALTERNATE RECIPES

Steak Medallions with Mushroom and Wine Sauce - https://m.facebook.com/story.php?story_fbid=641147848194584&id=100068981246175&mibextid=Nif5oz

Poached Coconut Lime Salmon - https://m.facebook.com/story.php?story_fbid=641149741527728&id=100068981246175&mibextid=Nif5oz

Mexican-style Breakfast Muffins - https://m.facebook.com/story.php?story_fbid=641153478194021&id=100068981246175&mibextid=Nif5oz

OPTIONAL SWEET TREAT

Cookie Dough Fat Bombs - https://m.facebook.com/story.php?story_fbid=641156264860409&id=100068981246175&mibextid=Nif5oz

SUGGESTED SNACKS

50 cal: 2 celery sticks with 1 tbsp full-fat cream
cheese
100 cal: 1 tbsp nut butter
200 cal: 2 slices cured meat and 2 slices cheese

Simple Proven Results

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