Since I’m obsessed with bowls at the moment, of course I had to make a breakfast version 😅
Like my chicken burrito and trout bowls, this is the perfect combination of healthy fat, protein, and colorful veggies 🌈
My protein of choice for breakfast is typically an egg in the form of an egg cake or frittata but for this bowl, I chose to have delicious jammy eggs 🥚
Eggs are full of healthy fats and fat soluble nutrients like retinol and choline- read more about them here!
Optimally: lime juice, cilantro and tomato to make guacamole 🍅
Breakfast veggies: spinach, bok choy, broccolini and purple cauliflower 🥦
Salt and basil 🌿
How to:
Begin by chopping the veggies and herbs and sautéing them in the ancestral fat of your choice!
Set up a pot of boiling water for the eggs. When the water is boiling, cook the eggs for 5.5 minutes and then turn the heat off. Let them sit for another minute and then remove. This way they will become jammy on the inside. If you want a runny yolk, remove them and shock them with cold water after 5.5 minutes.
While the eggs are cooking, make the guacamole by combining the avocado with lime juice, salt, tomato and cilantro. Mash everything together.
Assemble the bowl by topping the veggies with the eggs and guacamole 🥑 I love to sprinkle flaked sea salt onto the yolks 😋
Optionally you can add some smoked salmon, bacon or breakfast sausage/liverwurst. My whole breakfast guide can be found here!
This is another curry in a hurry full of creamy coconut, yummy veggies, herbs and juicy minced chicken 🐔
This chicken is from Force of Nature, but you can check out my whole guide to chicken here! We often have minced chicken left over when we make chicken burgers or shish kabobs, so this is a great way to use leftovers and make a quick lunch 😇
This can also be made a day in advance and enjoyed heated up 😍
Begin by sautéing the minced chicken in duck fat, season with garlic powder, curry and salt. Chop the green onion and add those in.
Finely chop the zucchini and bell pepper and stir those in. Let it all sauté a bit, then season again and pour on the coconut milk. Let everything simmer for a bit.
When you’re ready, prepare the miracle noodles and pour the curry over them. Enjoy with guacamole 😍
This is a hybrid between the chicken burrito bowl and our shrimp kabobs and always takes me back to summer vacation at the beach in Mexico 😍
Together with fresh cilantro, lime juice and guacamole, the shrimp and riced cauliflower melt in the mouth together with crisp greens 🥬🍅🍤
I love to top is off with a large dollop of MCT Mayo which kind of replaces the cheese/sour cream and is oh so yummy with fresh cucumber 🥒
These are a very family friendly meal since everyone can assemble their own. My mom and I always eat these together and they are both an individual masterpiece 🙈
To make 2 bowls you need:
1 lb of shrimp, I love Vital Choice, you can check out my seafood guide here 🍤
Marinade the shrimp with lime juice, chopped cilantro, salt and taco seasoning 🧂
Chop the zucchini and bell pepper and either airfry at 400°F for 15 minutes or sauté in the pan with salt, and cilantro 🌿
Sauté the riced cauliflower with lime juice, taco seasoning and cilantro (and your veggies if you don’t have an airfryer) until it’s tender but not mushy. Usually this takes about 7-10 minutes.
The shrimp can either be prepared in the pan or in the airfryer, or of course as kabobs on the grill. They don’t need very long, usually only about 3-5 minutes total depending on the size.
When the shrimp are ready, add them to the riced cauliflower. Chop up the fresh veggies (salad, cucumber and tomato) and use them as a base of the bowl. Top with the riced cauliflower and shrimp mixture and garnish with the roasted veggies, guacamole or avocado slices, and mayonnaise 😍
1 bison patty- I like 1/3 pounders but any size works 🦬
2 portabella mushroom caps 🍄
Salt and other seasoning 🧂
Guacamole, lettuce, tomato and cucumber for garnish 🥑🍅🥬
MCT Mayo or your other favorite condiments 🥫
To make:
Preheat the grill, and season your meat and the mushroom caps. The good thing about this recipe is that the meat and the mushrooms need about the same amount of time on the grill.
I like to season the meat and mushrooms with flaked sea salt, and also a sprinkle of dried oregano on the mushroom, that brings out their flavor 😇
When the grill is hot, grill the mushrooms and the meat for about 4 minutes on each side.
Place the meat onto the mushroom cap, slather in avocado or guacamole, and garnish with the greens and Mayo. Then top it all off with the second mushroom cap 🍔
This is a spin on the fat fueled salad which is a lunchtime favorite in our house 😋 especially in the summer when the weather is a bit warmer. The local farmers co-op has had a lot of green beans lately, so we thought we’d play around and enjoy them steamed and cooled off in a salad with lots of egg 🥚
To make this for 2 people you need:
4 boiled eggs (about 8 minutes) 🥚
2 cups of cooked green beans
Chopped green onion 🧅
Chopped tomato 🍅
1 head of living butter lettuce 🥬
Herbs like parsley 🌿
Dressing: simple vinaigrette- 3:1 ratio of extra virgin olive oil and vinegar (we like coconut vinegar) with salt and pepper. You can also stir in some heavy cream or mustard for extra flavor 😋
Optional: olives, a can of SMASH fish
To make:
Begin by cooking eggs and green beans. This is best done ahead of time so that they have time to cool off. I find that an 8 minute boil for both works well.
Then make the dressing in the bottom of a large salad bowl. Wash and cut the lettuce, herbs and veggies and put them on top of the dressing.
When you’re ready, you can throw in the green beans and optimally olives. Top off with the egg and optimally a can of fish like sardines or mussels, they are full of omega 3s!! We also love it with fresh grilled steak!
Just before you’re ready to eat, toss the salad and enjoy 😍
This is fusion cuisine at its finest 🤣 combining a favorite German dish called Frikadellen (check out the recipe here) with another favorite meal of ours; the taco with lots of guacamole and grain free tortilla wrap 😍
This is a super quick lunch that utilizes lots of leftovers (we always have a guacamole in the fridge) and is easily assembled in minutes 😜
Warm up your tortillas and slather with guacamole and mayonnaise. Slice up the meatballs and tomatoes and fill the wraps with the meat, tomatoes and lettuce.
Coconut yogurt is a great swap for dairy yogurt if you cannot tolerate milk proteins like my mom and I. If you buy the right kind (only coconut and water + bacterial cultures), it’s a true superfood. We love the Cocoyo brand which helps us get in our dose of fermented foods 🙌🏻
This is a yummy afternoon snack in the summer when one might crave an ice-cream sundae (although I would be lying if I said it tasted like one…) 😇
A dollop of chocolate pili nut butter 🌰 or another nut butter swap
How to:
Begin by placing the yogurt in a bowl and sprinkling it with fresh ground vanilla (or maybe cinnamon)! Top with the nuts, syrup and chocolate nut butter and enjoy 😍
The great thing about German cuisine is that it is very meat based (of course with lots of carbs to go along 😅) but the meat dishes can be modified to fit our way of eating, which always gives us a piece of home 😍
We’ve already shared Schnitzel, Gulasch and Roulades so be sure to check those out if you haven’t yet 😜
Today I will be sharing a recipe for German meatballs called Frikadellen, which my Oma Marlies is famous for 🥺 they are pretty easy to modify, we only have to swap the soaked Brötchen (mini white bread loaves) with coconut flour. The rest stays the same: a blend of ground beef and pork, egg, onion, salt and pepper.
Combine the meat, eggs, coconut flour, onion and spices in a bowl and mix thoroughly 😋
If you like, you can also add in finely chopped bell pepper, but traditionally, it’s just onion. Next, form large round meatballs with your hand.
In a pan, heat up lard or ghee and begin to fry the meatballs. The key to a delicious Frikadelle is to get a brown crispy sear 😍 fry for about 8 minutes and then flip and sear another 6-8 minutes.
– I love Northstar Bison corn and soy free ground chicken! You can use my referral link to save on your first order!
Fresh herbs like basil, cilantro or chives 🌿
Salt and Pepper 🧂
Curry Powder 🌶
Grated zucchini and bell pepper (about 1/2 of each) 🫑
Coconut Flour or Egg as a binder 🥚, you may also need to coat the meat in the coconut flour to prevent sticking ! You can also use psyllium husk!
How to:
Begin by mixing the meat, chopped veggies, spices and herbs in a bowl. Using your hands or a burger press, form patties. I like to make 1/3 pounders which need about 6 minutes per side on the grill! If the mixture is very sticky or watery I recommend adding in an egg or coconut flour until you’re happy with the consistency!
Grill the burgers for 6 minutes each side or air-fry at 400°F for 10 minutes. You can also cook them in the pan with a bit of avocado oil or ghee!
When the meat is crispy golden, assemble your burgers. I love a good lettuce wrap with tomato and cucumber, but you can also use a bun swap . Drizzle with guacamole and mct Mayo and optimally top with a fried egg, avocado, or even bacon 🥓
Hello, I have decided to share a weekly meal plan to help make healthy eating more accessible and to make sure left-overs are never boring 😇
The meal plan is meant for 2 active adults so portions may need to be modified! It’s set up for a meat/seafood eater and is non-starchy vegetable heavy and also full of healthy fats. I have 3 square meals planned, if you need a snack, I will also have a snack idea listed. I however only eat 3 large satiating meals and do not feel the need to snack.
It would be awesome if you could fill out this brief survey to give me some input to improve the content!
When designing meals, I like to consider 3 main points:
1) Do I like this food?
2) Is this food helping me reach my goals (nutrient dense, high fat, low carb, plenty of animal protein)?
3) Will this meal satiate me and fuel my life?
If my meal checks all these boxes, I will happily eat it 😇
I don’t like to fully meal prep all the meals for the week, we like to use left-over vegetables and meat from dinner for lunch the next day, or make multiple dishes from the same protein when the package is open (ground meat). It’s also practical to have at least one fat fueled dip prepared to enjoy with the dishes!
I would love it if you gave me feedback in the comments so that I can adapt and make plans that are better for my followers!
Without further ado- here’s the plan 🙌🏻
This week will be focused on shrimp, ground beef roasted chicken and guacamole/avocado, as well as vegetables like bell pepper, zucchini, salad, and cauliflower!
It’s also a good idea to buy some grain free tortillas such as those from Siete or UnBun Foods.
The sweet treat/fat fueled snack will be white chocolate bars and/or roasted nuts! Alternatively you can always snack on nuts or keto chocolates like that from Bulletproof (use code CURE.EATED) or the Good Chocolate! Use my links so save!
I get the majority of my meat from Northstar Bison and you can save 10$ using my referral link 👩🏻🍳
Sunday June 5:
Breakfast: Baked Breakfast Avocado with bacon, sautéed veggies, 2 additional eggs and optionally grain free bread with topping of choice 😍
Breakfast: 3 eggs any style, curried cauliflower and grilled zucchini leftovers, avocado slices and optimally a piece of grain-free toast with nut butter or avocado and egg.
Dinner: Lasagna or Bolognese/Zucchini Bake either with almond flour noodles or zucchini sheets, optional fat fueled salad as a side 🥗- make extra Bolognese sauce for lunch tomorrow!
Tuesday June 7:
Breakfast: egg pancake with bacon, avocado and grilled tomatoes 🍅
Lunch: Bolognese Miracle Noodles with bell pepper zucchini hash (left overs from day before) 😇
Dinner: chicken burrito bowls (use left over chicken from chicken roast) with cauliflower rice, grilled veggies, guacamole (make a bigger batch) and MCT Mayo 😍
Wednesday June 8:
Breakfast: beef sliders, scrambled egg and grilled zucchini and avocado slices 🥑
Dinner: coconut cream chicken curry with steamed cauliflower, grilled zucchini and broccolini 🥦, when making this, leave some grilled chicken for lunch tomorrow!
