For Low Carb Diets only
Chocolate-Peanut Butter Keto Cups Fat Bomb

Ingredients 1 h 18 m  12 servings 246 cals


  • 1 cup coconut oil
  • 1/2 cup natural peanut butter

    2 tablespoons heavy cream

  • 1 tablespoon cocoa powder
  • 1 teaspoon liquid stevia
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon kosher salt
  • 1 ounce chopped roasted salted peanuts
  • Add all ingredients to list

  • Prep

    15 m
  • Cook 3 m
  • Ready In 1 h 18 m

  1. Melt coconut oil in a saucepan over low heat, 3 to 5 minutes. Stir in peanut butter until smooth. Whisk in heavy cream, cocoa powder, liquid stevia, vanilla extract, and salt.
  2. Pour chocolate-peanut butter mixture into 12 silicone muffin molds. Sprinkle peanuts evenly on top. Place molds on a baking sheet.
  3. Freeze chocolate-peanut butter mixture until firm, at least 1 hour. Unmold chocolate-peanut cups and transfer to a resealable plastic bag or airtight container.

Nutrition Facts

Per Serving: 246 calories; 26 g fat; 3.3 g carbohydrates; 3.4 g protein; 3 mg cholesterol; 89 mg sodium. Full nutrition

Chocolate-Dipped Banana Bites

Chocolate is a rich source of metabolism-boosting MUFAs, and bananas are the richest source of Resistant Starch there is, making this dessert a weight-loss winner.

Nutritional Information

Calories per serving: 190
Fat per serving: 7g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: .5g
Protein per serving: 2g
Carbohydrate per serving: 36g
Fiber per serving: 4g
Cholesterol per serving: 0mg
Sodium per serving: 0mg

  • 2 tablespoons semisweet chocolate chips (use dark chocolate chips if available)
  • 1 small banana, peeled and cut into 1-inch chunks

  1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.

Low Cal Quesadilla

1/2 c. egg substitute
1/2 c. shredded 2% milk fat cheddar cheese
2 soft whole-wheat tortillas
1 T. diced green pepper
1 T. diced onion
vegetable cooking spray

In a skillet, prepare egg substitutes with green peppers, onions, and shredded cheese. Flip once. Cook until done.

Heat tortillas in the microwave for about 30 seconds, until warm. Layer a tortilla, egg mixture and tortilla with cheese on top. Cut into six pieces.

Nutritional information: Calories: 115, Fat: 6g, Protein: 17g, Carbs: 10g
Serving size: 1 tortilla. Number of servings:

Flatbread Cheese Pizza

Nothing says ‘this is so bad for me’ quite like pizza does. But, what if you could have cheese pizza without the feeling that you’re making a horrible dietary  mistake? We present our flatbread version of a classic comfort food! 

1 pita flatbread

1/4 cup prepared pizza sauce

1/2 cup low-fat mozzarella cheese, shredded

Preheat oven to 400 degrees. Spread pizza sauce evenly over the flatbread. Sprinkle shredded cheese evenly over the top of the sauce and arrange on a baking sheet.  Bake for 10-12 minutes or until flatbread is a light golden brown and cheese is melted. Enjoy!

Nutritional information:

Calories: 386, Fat: 13g, Protein: 25g, Carbohydrates: 426
Serving size 1 pita. Number of servings 1

Breakfast Burrito

7.9g Net Carbs
Prep Time: 15 Minutes
Style: Mexican
Cook Time: 5 Minutes

17.8g Protein
19.2g Fat
5g Fiber
281 Calories
  • 1/2 tsp Salt
  • 1/4 tsp Red or Cayenne Pepper
  • 1 tbsp Canola Vegetable Oil
  • 4 larges Egg (Whole)
  • 3 tbsps Sweet Red Peppers
  • 2 tbsps chopped Scallions or Spring Onions
  • 1 pepper Jalapeno Peppers
  • 2 tortillas Low Carb Tortillas
  • 1/8 tsp Tabasco Sauce
  • 2 ozs Salsa
  1. Whisk eggs, salt and cayenne together in a bowl.
  2. In a medium skillet over medium heat, toast tortillas 1 minute per side until brown in spots; set aside and cover with foil to keep warm.
  3. In the same skillet add oil, red pepper, scallion whites and jalapeno.  Cook until vegetables are softened, about 3 minutes.
  4. Add eggs and continue to cook, stirring, until eggs are set, about 2 minutes.
  5. Place tortillas on plates. Divide eggs between tortillas, season with hot sauce and gently roll up.
  6. Serve with salsa and scallion greens.
Note:  This can be made with a whole wheat or low-carb tortilla if you are in an acceptable phase.  The whole wheat tortillas used here have 20g NC each so be sure to adjust the NC to the tortilla you are using.  Low-carb tortillas typically have less NC than the whole wheat.

Thanksgiving Healthy Eating Poem

T'was the season of Thanksgiving,
And all across the land,
Anticipation abounded,
For the holiday most grand.

Thoughts of turkey, stuffing, and pie,
Danced in our heads,
While notions of ruining our diets,
Filled us with dread.

'Cause Thanksgiving meals average,
3,000 calories,
Nearly a pound of weight, just one night,
Wrecking havoc on our bodies.

But how can you keep it all straight,
'Specially with so much dang food?
How about a stupid little poem,
To put you in the mood:

Let's start with the star of the show,
Succulent turkey meat,
Skip the legs, avoid the skin,
Think: breast is best to eat!

Eater beware of the stuffing,
Packed with starchy croutons,
Dense biscuits and cornbread, too,
Can made good intentions be gone.

Fill up instead on veggies,
Roasted in olive oil.
Or steamed (sans butter, cream, and cheese),
And your diet will not spoil.

Sweet 'taters are also fiber rich,
And calorie low,
But candy or top with marshmallows,
And thy efforts you have blown.

Calories lurk in the sugar,
Of canned cranberry sauce,
Try applesauce instead,
Or make homemade so you're the boss.

And what of the age-old decision:
Which pie do I eat?
Pecan or apple or pumpkin,
They're all so very sweet.

Choose pumpkin (it's a veggie!)
With beta carotene,
And the single crust (less fat),
Will help keep you lean.

Along with these suggestions,
It's best to keep in mind,
The fundamentals - PORTION CONTROL
Will help every time.

So have your pie and eat it, too
Remembering these easy tips,
You'll make great choices and have fun,
And then not feel like s**t.


Basque Eggs with Ham, Tomatoes and Bell Peppers

Net Carbs
Prep Time: 30 Minutes
Style: French
Cook Time: 12 Minutes
Phase: Phase 1








  • 3 tbsps Extra Virgin Olive Oil
  • 1 medium (2-1/2" dia) Onion
  • 8 ozs Roasted Bell Peppers
  • 2 plums Red Tomatoes
  • 5 1/2 tbsps Basil
  • 1/4 tsp Red or Cayenne Pepper
  • 12 large Egg (Whole)
  • 6 tbsps Unsalted Butter Stick
  • 6 ozs boneless, cooked Fresh Ham
  • 3 tsps Garlic
  1. Heat oil in large heavy skillet over medium heat. Sauté onion 5 minutes, until softened; add garlic and cook 1 minute more.
  2. Add roasted peppers, tomatoes, and cayenne. Cover and cook 10 minutes, until vegetables are very soft, stirring occasionally.
  3. Uncover and simmer over medium heat until sauce is thick, about 10 minutes, stirring often. Season to taste with salt and pepper. (Mixture can be made up to 2 days ahead and reheated).
  4. In large bowl, beat eggs until blended. In large nonstick skillet, melt butter over low heat. Add eggs and basil. Cook, stirring constantly with rubber spatula, 12 minutes, until soft curds form and eggs are barely set.
  5. Add pepper mixture and ham; stir just until mixed.

Buttermilk Cinnamon Waffles

6.9g    Protein

13g      Fat

1.4g    Fiber

166     Calories


  • 1 cup Whole Grain Soy Flour
  • 2 tbsps Sucralose Based Sweetener (Sugar Substitute)
  • 2 tsps Cinnamon
  • 3 tsps Baking Powder (Straight Phosphate, Double Acting)
  • 1/2 tsp Baking Soda
  • 3/4 cup Buttermilk (Reduced Fat, Cultured)
  • 6 tbsps Unsalted Butter Stick
  • 1 1/2 ozs Sugar Free French Vanilla Syrup
  • 1/2 cup Tap Water
  • 3 large Egg (Whole)s
  • 1/3 second spray Original Canola Cooking Spray
    1. Heat waffle iron per manufacturers instructions.
    2. Whisk together soya mix, sugar substitute, cinnamon, baking powder and baking soda. Add buttermilk, butter, eggs and syrup and stir until well blended (batter will be stiff).
    3. Add cold water 1 tablespoon (8 tbsp in a 1/2 cup) at a time until batter is easily spoonable and spreadable, about the consistency of a thick pancake batter.
    4. Spray waffle iron with oil spray. Place approximately 3 tablespoons of batter in center of a waffle iron.
    5. Cook according to manufacturer's instructions until crisp and dark golden brown.
    6. Repeat with remaining batter. Serve warm. Enjoy!