When I need a quick healthy meal, I often just bake chicken that I’ve put salt and pepper on (maybe add cheese later). I put the oven on 425 or 450 and bake the chicken for 30 minutes. I also put veggies in (usually slightly less time) that I also just add salt and pepper to, and they’re delicious. Some ideas: Zucchini and onions Mushrooms and zucchini and onions Carrots and zucchini (carrots are a little carby) Brussels Brocolli This has become my favorite way to eat veggies.

Keto Jalapeno Popper Fat Bombs Prep Time 5 minutes Cook Time 5 minutes Ingredients Cream cheese 3 oz 85g Bacon 3 strip 36g Jalapeno peppers 1 pepper 14g Parsley ½ tsp 0.3g Onion powder ¼ tsp 0.6g Garlic powder 1/4 tsp. Salt 1 dash 0.4g Bacon grease 1 tbsp 13g Pepper 1 dash 0.1g Directions: Fry 3 slices of bacon until crisp, set aside on paper towels. Save 1 tbsp of bacon grease. De-seed a jalapeno pepper, then dice into small pieces. Mix together with cream cheese, a tbsp of bacon fat, and spices. Season to taste. Crumble bacon and set on a plate. Roll cream cheese mixture into balls using your hand, then roll the ball into the bacon. Enjoy! Calories: 566 Carbs 6.1g Fats 56.3g Protein 10g Fiber 0.6g Sodium 726mg Cholesterol 130mg

Seared Steak Prep Time: 2 minutes Cook Time: 8 minutes Ingredients: Salt ⅜ tsp 2g Pepper ⅛ tsp 0.2g Olive oil ⅜ tsp 2g Grass Fed Porterhouse steak 6 oz 170g Directions: Remove the steak from the refrigerator and let it come to room temperature, about 30 to 45 minutes. Season the steak on both sides with the salt and pepper. Rub both sides with the olive oil and set aside. Heat a medium heavy-bottomed frying pan (not nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes. Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 140-145 degrees F. Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving. Nutrition: Fat 61% Protein 39% For 1 ½ servings Calories: 369 Carbs 0.1g Fats 24.3g Protein 35.2g Fiber 0.1g Sodium 944mg Cholesterol 102mg

Chocolate Coconut Protein Shake Prep Time 5 minutes Cook Time 0 minutes Planned for Snack Amount to Eat (1 shake) Ingredients: Cocoa Dry powder, unsweetened 1 tbsp 5g Whey protein powder Levels, grass fed, 100% whey protein 1 scoop (30g) 30g Coconut milk ½ cup 120g Directions: Combine all ingredients together in a blender and pulse until smooth. Enjoy! Nutrition: Fat 63% Carbs 12% Protein 26% Calories: 408 Carbs 12.8g Fats 30.3g Protein 27.8g Fiber 4.6g Sodium 73mg Cholesterol 3mg

Low Carb Breakfast Omelet Garlic Omelet Prep Time 5 minutes Cook Time 7 minutes Ingredients: Pastured Egg 6 large 300g Pepper ¾ tsp 2g Garlic powder ¾ tsp 2g Salt 3 dash 1g Olive oil ¾ tbsp 10g Directions: 1. Mix eggs and seasonings until well blended. 2. Heat skillet on medium high. 3. Add olive oil. 4. Add egg mixture to skillet and cook for about seven minutes or until desired firmness. Nutrition: Fat 67% Protein 29% For 1 ½ servings Calories: 530 Carbs 4.9g Fats 38.7g Protein 38.2g Fiber 0.6g Sodium 893mg Cholesterol 1116mg