• 2lbs Flanken Short Ribs
• Seasoning of your choice ( I used Farm Dust seasoning)
• 2 cups beef broth
• Butter 

Melt butter in a large skillet on the stove top. Season short ribs on both sides with desired seasoning. Sear both sides of short ribs about one minute per side in the butter. Place seared short ribs into a dutch oven with a lid. Pour broth over ribs and cover with lid. Bake in a 325 degree oven for an hour and a half. Remove from oven and serve while hot. 

0g Carbs

This is good served in a bowl with some hot sauce or in lettuce wraps or Egglife Wraps

Ingredients

• 12 oz bag frozen broccoli florets
• 1 lb ground beef
• 1/4 cup onion diced
• 1 cloves garlic minced
• 1/4 cup red bell pepper diced if desired
• Salt & Pepper to taste

Sauce ingredients

• 1 cup beef broth
• 1/4 cup tamari or soy sauce
• 2 Tbsp brown sweetener
• 1/2 tsp ground ginger
• 1/2 tsp xanthan gum

Instructions

Cook the Beef

• Season the beef with salt & pepper if desired. Cook and crumble the ground beef, diced onions, red bell pepper and garlic over medium-high heat until browned and cooked through. Drain grease.

Add the Sauce ingredients

• Mix the sauce ingredients together and add sauce and broccoli and bring to a gentle boil. Let it simmer/reduce for 2-3 minutes.. Let it continue to bubble gently until desired thickness is obtained.

Makes 4 Servings

1 serving has

Total carbs 6g

Protein 34g

Fat 19g

Calories 333

Ingredients:

• 1lb Ground Beef
• 1 Egg
• 1/2 Cup Parmesan Cheese
• 1 Tbsp Dehydrated Onion Flakes
• 1 tsp Seasoned Salt
• 2 tsp Italian Seasoning
• 1 Garlic Clove Minced
• 2 Cups Low Carb Marinara Sauce
• 1/2 Cup Shredded Parmesan Cheese

Mix first 7 ingredients together in a mixing bowl. Form into 2” Meatballs. I got 9 meatballs out of my mix. Bake at 375 degrees for 15 minutes. Pour sauce over meatballs and sprinkle Parmesan cheese on top. Place back into oven and bake an additional 5-7 minutes or until cooked through.

Ingredients:

• 2 Tbsp Butter
• 1 Large Onion sliced thinly
• 1 lb Ground Beef
• 1 tsp Chopped Garlic
• 1/4 Cup Crushed Pork Rinds
• 1/4 Cup Grated Parmesan Cheese
• 1 egg
• 1 tsp Salt
• 1 tsp Italian Seasoning
• 2 Cups Beef Broth
• 1/2 tsp Xanthan Gum
• 1 Cup Shredded Mozzarella Cheese

Heat Butter in a skillet. Saute onions in butter, sprinkle with salt. Saute until onions are caramelized, about 15 minutes on low heat. Remove from heat and let cool. Meanwhile, place ground beef in a large mixing bowl. Add garlic, pork panko, parmesan cheese, egg, salt and Italian seasoning. Once Onions have cooled, dice half of the onions and add to beef mixture. Mix together and form 12 meatballs. Bake in a pre heated oven at 400 for 10 minutes. While they are in the oven, make gravy. Mix Xanthan gum into broth. Microwave for 4 minutes. Remove from microwave and whisk. Add remaining sliced onions. After 10 minutes, remove meatballs from the oven and pour gravy over meatballs. Top with mozzarella and place back in the oven for 15 minutes. Remove from oven and serve.

Meal Plan Idea: Add 1 cup Green Beans with Bacon and butter, add 6g carbs

Makes 12 Meatballs

4 Meatballs Contains:

Carbs 7g

Protein 69g

Fat 48g

Calories 742

6 Servings

Ingredients:

• 1-1/2 lbs yellow squash, sliced into 1/4″ slices
• 1/4 cup thinly sliced red onion
• 1 Tbsp olive oil
• 1/2 tsp salt
• 2 eggs
• 1/2 cup sour cream
• 1/4 cup mayonnaise
• 1 tsp Italian seasoning
• 4 oz shredded cheddar cheese
• 2 cups shredded cooked chicken
• 1/2 cup pork panko (crushed pork rinds)
• 1/4 cup grated Parmesan cheese
• 1/2 tsp seasoned salt
• 2 Tbsp melted butter

Slice squash into 1/4″ slices. Slice onion into thin slices. Combine the two on a baking sheet. Drizzle with olive oil and sprinkle with salt. Bake in a preheated 400 degree oven for 20 minutes. Meanwhile, in a medium mixing bowl, whisk eggs, then add sour cream, mayo, Italian seasoning, cheese and chicken, combine. In a small bowl, mix pork panko, parmesan cheese, seasoned salt and butter, combine. Remove squash from the oven and drain any liquid. Turn oven temperature down to 375 degrees. Let cool for about 5 minutes. Spray a 3 quart casserole pan with non-stick spray and add squash and onions. Next pour the cheesy chicken mixture over the squash, gently fold ingredients together. Top with pork panko mixture and place in oven, uncovered. Bake for 20 minutes or until topping is brown.

One of six servings divided equally

Total Carbs: 6g

Fiber: 1g

Protein: 44g

Fat: 44g

Calories: 602

Ingredients:

• 1/4 cup Alfredo sauce (store bought or homemade)
• 1-1/2 cup shredded rotisserie chicken cooked
• 1 cup shredded mozzarella cheese
• 1 tsp garlic powder
• 1/2 tsp salt
• 1 tsp Italian seasoning
• 1/4 cup cooked bacon crumbles

Use a small baking pan. I used a 6” cake pan. Spread half of the sauce on the bottom of the pan. You might need to spray the pan with non-stick spray if it’s not a non-stick. Top with a small amount of the cheese.

Spread chicken over the cheese and sauce. Sprinkle with all of the seasoning and give a toss. Add the rest of the Alfredo sauce. Top with the remaining mozzarella cheese. Sprinkle bacon on top. Bake in preheated 375 degree oven for about 8 minutes or until cheese is melted and brown.

Serving: 1

Carbs: 8g

Protein: 88g

Fat: 56g

Calories: 883

SERVINGS: 4

TOTAL TIME: 15 MIN

Ingredients:

• 4 cups cooked shredded chicken (rotisserie works well for this)
• 1 cup shredded cheddar cheese
• 4 slices bacon cooked & chopped
• 1/2 cup mayonnaise
• 4 oz softened cream cheese
• 2 tsp ranch seasoning
• 1/4 cup red onion,diced
• salt & pepper to taste

Mix chicken, cheese and bacon together in a medium mixing bowl. Mix all of the remaining ingredients together well in a small bowl. Pour dressing over chicken and mix well. This would work great served with lettuce wraps or low carb wraps. It would also be great served on a chaffle or with meat chips. Keep cold in the refrigerator. Serve cold.

Serving Size: 1 cup

Carbs 4g, Fiber 0g, Protein 60g, Fat 47g, Calories 678

SALAD INGREDIENTS:

• 6 cups of romaine or iceberg lettuce, finely shredded
• 4 slices of provolone cheese, cut into thin strips
• 10 pepperoni, sliced into strips
• 6 slices deli ham, sliced into strips
• 8 slices Genoa salami sliced into strips
• 1 slice of red onion sliced thin
• 1/2 cup mild pepper rings
• 1/2 cup chopped tomatoes

CREAMY ITALIAN DRESSING INGREDIENTS:

• 1/4 cup extra virgin olive oil
• 1 Tbsp white wine vinegar
• 2 Tbsp grated Parmesan cheese
• 1/2 tsp Allulose or other keto sweetener
• 1 garlic clove minced
• 1 tsp mayonnaise
• 1 tsp Italian seasoning
• pinch of salt

METHOD

Chop salad ingredients and mix all together. Divide into equal parts into two salad bowls or plates. Mix dressing ingredients in a small jar and shake. Drizzle half of the dressing on top of each salad and mix in. Serve Immediately.

Serving Size: 2, dressing included Carbs 10g Fiber 3g Protein 29g Fat 53g Calories 641

Ingredients:

• 2 Chicken Breast
• 4 oz softened cream cheese
• 1/4 cup pesto
• 4 slices of Prosciutto
• 4 oz shredded mozzarella cheese
• 1 tsp Italian seasoning
• Salt and pepper to taste

Place chicken in casserole dish, add salt and pepper. Mix cream cheese and pesto together and spread onto top of each chicken breast. Top cream cheese mixture with prosciutto, two slices on each. Top with mozzarella. Sprinkle Italian seasoning on top of cheese. Bake in preheated oven at 375 degrees for 30-35 minutes.

Ingredients:

• 1 lb Smoked Sausage or Kielbasa
• 1 lb Uncooked Shrimp
• 1 – 2 lbs Mixed Vegetables (I use 1 yellow squash, 1 Zucchini, 1 pint cherry tomatoes, 1 small bunch of asparagus)
• 1/8 Cup Redmonds Real Salt Chili Lime Seasoning
• Olive Oil

Chop sausage & vegetables into small pieces. Spread all ingredients over sheet pan. Drizzle olive oil all over and then sprinkle spice and mix in.

Place in preheated 400 degree oven and bake for 15-20 minutes.

Enjoy.