This list is by no means inclusive. You can make a million things with real, unprocessed foods. Consider these the tip of the iceberg and by all means, dive deeper and see what you can find on your own! Make sure and look at ingredients – not everyone at Heartland Weight Loss is on the same plan and not all plans include all foods – make sure this aligns with what you have been instructed to eat…

10 eggs
2 cups shredded cheese of any type
2 tablespoons heavy cream
1/2 diced ham (or any other meat you like)
Fresh spinach and bell peppers (and/or any other veggies you have around)
1/2 Tbsp olive oil

HOW TO MAKE IT:   Preheat the oven to 350℉.  Crumble and cook the sausage in a skillet until browned.  Add a little bit of olive oil to the same pan and cook the veggies until they are soft.  Meanwhile, beat the eggs and cream together and season with salt and pepper. Spray a 9×13 pan with olive oil spray and then spread the sausage/pepper mix on the bottom.  Pour the egg mixture over it then layer the cheese on top. Cook for approximately 25-30 minutes. Once cooled, cut into squares and refrigerate.  if you want to feel fancier, cook it in a pie pan and cut it into triangles 🙂

1 lb grass-fed ground beef
1 egg
1/4 cup almond flour
1 tsp kosher salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp dried parsley
1 tsp Worcestershire sauce

2 Tbsp olive oil

1 Tbsp butter
2 cups sliced mushrooms
1 cup sliced onions
1 clove garlic, minced
1 1/2 cups beef broth
3/4 cup sour cream
1/4 tsp xanthan gum
salt and pepper to taste
2 Tbsp fresh parsley, chopped

Combine the first nine ingredients in a medium bowl and mix well. Form into 20 meatballs. Heat the olive oil in a large, nonstick saute pan. Cook the meatballs on medium heat in olive oil until browned on all sides and cooked through (2-3 minutes per side.) Remove the meatballs from the pan and set them aside. Add the butter and sliced mushrooms to the pan. Cook until the mushrooms are golden and fragrant (4-5 minutes.) Remove the mushrooms from the pan and set them aside. Add the onions and garlic and cook for 3-4 minutes or until the onions are softened and translucent. Remove the onions from the pan and set them aside. Add the beef broth to your pan and scrape the bottom to get all the yummy bits off.
Whisk in your sour cream and xanthan gum until smooth.
Add the meatballs, mushrooms, and onion/garlic mix back to the pan and stir. Simmer on low for 20 minutes. Season with salt and pepper to taste. Garnish with fresh parsley right before serving


1 cup olive oil
4 (4-inch) sprigs of fresh rosemary

2 tablespoons olive oil
1 medium yellow onion, chopped
2 garlic cloves, minced
1 quart low-sodium vegetable stock, (plus more as needed for reheating)
1 medium head cauliflower, cored and broken into 1 1/2-inch florets
2 teaspoons salt
1 teaspoon black pepper
Freshly grated zest of 1 lemon, for serving

Make the rosemary oil: In a medium skillet, combine the olive oil and rosemary sprigs. Cook over low heat for 5 minutes, lowering the heat if the oil reaches a full simmer. (You want to cook it at a very gentle simmer to avoid frying the rosemary.) Carefully pour the oil and rosemary into a small bowl. and allow the rosemary to cool completely in the oil while you make the soup.

In a heavy pot or Dutch oven, heat the olive oil over medium-low. Add the onion and cook, stirring occasionally, until tender and translucent, about 6 to 8 minutes. Add the garlic and cook until fragrant, about 30 seconds. Add the vegetable stock, cauliflower, salt, and pepper, and bring to a boil over high. Lower the heat, cover, and simmer until the cauliflower is tender when pierced with a fork, about 10 minutes.  Strain and discard the rosemary stems from the rosemary oil. Working in batches if necessary, carefully transfer the vegetables, stock and 1/4 cup rosemary oil to a blender and blend on high until creamy. Add more rosemary oil to taste, and blend to combine. Return the soup to the pot and bring it to a simmer. If the soup seems thin, let it simmer for 5 to 10 minutes to reduce slightly. (The soup will continue to thicken as it cools.) Season to taste with salt and pepper.  Serve hot. Garnish each serving with a swirl of rosemary oil and a sprinkle of lemon zest. Add more stock as necessary when reheating.


2 lbs- boneless/skinless chicken breast cooked and shredded (about 3-4 breasts)
½ tsp garlic powder
8 oz cream cheese, softened
½ cup heavy cream or milk
½ pound jalapeno peppers (about 5-6)
4 oz sharp cheddar cheese, grated
¼ cup chicken stock
1/2 tsp paprika
½ cup crumbled crispy bacon
Salt and pepper to taste

Preheat oven 375 degrees.  Lay chicken in casserole dish and season with garlic powder, paprika, salt and pepper.  Whisk together the whipping cream, cream cheese, and chicken stock.  Spread the mixture evenly over the shredded chicken.  Wash jalapenos and cut ends off.  Remove seeds if you want a milder taste.  Cut into strips (or you can dice them up) and lay them on top of the cream cheese.  Sprinkle the cheddar cheese on top.  Bake for 20 min until bubbly and hot.  Remove from the oven – sprinkle on the bacon and cook another 5 minutes.  Garnish with parsley. Serve on a bed of cauliflower rice or just eat it plain


2 eggs
1 cup shredded cheese (any type but start with mozzarella)
1/2 cup grated Parmesan cheese
Everything but the bagel seasoning

HOW TO MAKE IT:  Preheat oven to 375 degrees F.  Combine the shredded cheese and egg in a bowl and mix it until the ingredients are fully combined.  Divide the mixture equally into six parts and press into a well-greased donut pan.  Sprinkle everything but the bagel seasoning over the tops of the mixture.  Bake at 375 degrees for about 15 to 20 minutes until the cheese has fully melted and created a slight brown crust.  Feel free to mix up your cheese selection – but stick with one grated hard, dry cheese (like Parmesan or Asiago) to keep the flour-like texture. 

3 Tbsp butter
1/2 cup onion, diced
1 cup celery, diced
1 cup carrots, diced
1/2 cup frozen peas
3 cloves of garlic, minced
salt and pepper to taste
3/4 cup heavy cream
1/2 cup chicken stock
rotisserie chicken – shredded
2 Tbsp Dijon mustard
3/4 cup shredded white cheddar cheese

3 cups mozzarella cheese, shredded
6 Tbsp cream cheese
1 1/2 cup almond flour
2 large eggs
2 tsp garlic powder
2 tsp onion powder
2 tsp Italian seasoning
2 tsp salt
1 tsp pepper

HOW TO MAKE IT: heat the butter in a large skillet over medium heat.  Add the onion, celery, carrots, and garlic then season with salt and pepper.  Saute until the vegetables are soft.  Add the peas, chicken, heavy cream, mustard, and chicken stock and bring to a simmer.  Reduce heat to low and let simmer for 5-7 minutes.  Mix in the cheese until melted.  While the filling is simmering, preheat the oven to 375 degrees and start mixing the dough.  In a large mixing bowl, combine the mozzarella cheese and cream cheese.  Microwave for 1 minute.  Stir to combine, then microwave for 1 additional minute.  Mix in almond flour, egg, garlic salt, salt, pepper, and Italian seasoning and mix until all ingredients are well combined.  If it gets stringy or is not quite melted enough, put it back into the microwave for another 30 seconds.  Divide into small portions and flatten with your palm to make the bottoms of the pot pies.  Put into a muffin tin (or if you are fancy and have actual pot pie dishes, you could make bigger ones).   Use about 2/3 of the dough to make the bottoms – leave enough to make the tops, which are obviously smaller.  Fill the tins with the chicken/veggie mixture, then use the rest of the dough to make tops.  Place on top of each of the little pies.  Bake for about 15 minutes until the tops are golden brown.  Let cool for a few minutes to make them easier to scoop out.   I had to run a knife around the outside of each muffin cup to loosen them before scooping them out with a spatula.  It wasn’t perfect but in my house, food doesn’t need to be pretty! 

3-4 chicken breasts
2 Tbsp olive oil
3/4 tsp dried basil
3/4 tsp dried oregano
1/4 tsp garlic powder
1 tsp salt
1/2 tsp pepper
1 1/2 cups fresh tomatoes (cherry or grape, halved or quartered)
1/2 cup red onion – diced
3 Tbsp balsamic vinegar
1 Tbsp brown sugar
1 1/2 cups grated mozzarella cheese (or 4-8 slices)

Preheat oven to 425 degrees.  Place chicken breasts in a baking dish or a cast-iron skillet.  Sprinkle with olive oil, basil, oregano, garlic powder, salt, and pepper.  Place halved tomatoes and diced onion all around the chicken.  Sprinkle with balsamic vinegar and brown sugar.  Bake for 18-24 minutes, depending upon the thickness of the chicken breasts.  After chicken is cooked through, sprinkle with mozzarella cheese.  Set oven to broil and place baking pan or cast-iron skillet on the top rack.  Broil until the cheese is melted – likely only a couple of minutes.  Serve by drizzling the sauce and tomatoes all over the chicken. 


1 pound ground turkey, pork, chicken or beef

1 (16-ounce package) coleslaw mix or shredded cabbage

1/4 cup shredded carrots

1 Tablespoon olive oil

1 red onion, chopped

2 cloves garlic, minced

2 teaspoons minced fresh ginger

3 Tablespoons soy sauce 

1 Tablespoon rice vinegar

2 teaspoons Sriracha

4 Tablespoons chopped green onions

1/2 teaspoon sesame seeds

HOW TO MAKE IT:  Place a large wok or skillet on the stove over medium heat.  Add oil. Add onion and saute for 3 – 5 minutes.  Add minced garlic and ginger and cook for about one minute, stirring the whole time.  Add the ground meat to the onions, garlic, and ginger.  Cook the meat until no longer pink. Empty the bag of coleslaw mix and shredded carrots to the ground beef and stir w/ a spatula.  Cook until the cabbage is wilted and carrots are softened.  Stir in the soy sauce, vinegar, and sriracha.  Garnish with chopped green onions, more sriracha, and sesame seeds. Serve hot.


1 head cauliflower, trimmed & cut into small florets

1 cup milk or unsweetened almond milk

2 Tbsp butter, divided

½ tsp salt

1/4 tsp pepper

⅓ c grated Parmesan + more for serving

1 lb peeled & de-veined medium shrimp

1 Tbsp blackened seasoning or Cajun seasoning

2 Tbsp green onion, thinly sliced

HOW TO MAKE IT: place cauliflower florets into a food processor and pulse until the florets break down into fine pieces.  You want it to be smaller than the size of cauliflower rice –  the size of traditional grits.  It’s ok if it clumps together. This step might be easier done in two batches depending on the size of your food processor.  Transfer to a medium-sized saucepan and add 1 tablespoon of the butter, salt, and pepper.  Bring to a simmer over medium heat.  Stirring frequently, simmer until the mixture is soft and smooth and looks like grits (approx 10 minutes). Remove from the heat, and stir in the Parmesan cheese. Add more salt and pepper to taste. Cover and keep warm. Melt the remaining 1 tablespoon of butter in a large skillet over medium heat, and add the shrimp and blackened seasoning and toss until the shrimp are pink and just cooked through (usually about 4-5 minutes).  Remove from the heat, add the lemon juice, and 1 tablespoon of water and stir to coat the shrimp with the sauce.  Season with salt and pepper to taste.  Divide the cauliflower grits among shallow bowls, top with the shrimp, and garnish with green onion.  Serve immediately.


1 tablespoon olive oil 

1 garlic clove, minced

1 pound broccoli florets, cut into small pieces 

4 chicken breasts, (4-6 oz, boneless, skinless, trimmed) 

1/4  cup tomato sauce (make sure it’s low or no-sugar) 

1/2 cup shredded mozzarella cheese

1/3 cup grated Parmesan cheese

1 ounce sliced pepperoni, quartered (about 15 slices)

1 tablespoon chopped fresh basil 


Heat oven to 450 degrees. Combine olive oil and garlic. Toss with broccoli.  Pat chicken dry with paper towels, season with salt and pepper. Place chicken on a rimmed sheet pan or cookie sheet pan and top evenly with tomato sauce.  Sprinkle mozzarella and Parmesan over chicken. Scatter seasoned broccoli around the chicken.  Bake about 20-25 minutes until chicken is cooked through and broccoli is tender.  Place pepperoni on a paper towel-lined plate, and microwave for 25-30 seconds. Remove sheet pan from oven. Sprinkle pepperoni over the chicken and tent loosely with foil for 5 minutes. Just before serving, top with fresh basil.

4 boneless, skinless chicken breasts
2 eggs
1/2 cup grated Parmesan cheese
1/2 cup almond flour
1/2 cup pecans
3 Tbsp olive oil
salt and pepper to taste

Separate the egg whites from the yolks and discard the yolks.  Whip the whites with a splash of water using a fork in a 9×9 baking dish or deep pan.  Crush the pecans and mix with the almond flour in a separate baking dish or plate.  Add a dash of salt and pepper (sprinkle in some cayenne pepper too for a kick).  Dump the Parmesan cheese into a third baking dish or deep plate.  Heat the olive oil over medium heat in a saute pan. Take each chicken breast and dip in the Parmesan cheese (you might have to gently smooch it in the Parmesan a bit to make it stick), then dunk it in the egg white mixture, then dunk it in the almond flour/pecan mixture so it has a light coating on it.  Place the chicken breasts in the hot oil and let the coating get brown and crispy on one side.  Flip over and do the other side.  Depending upon the thickness of the chicken breasts, you might have to put the lid on and turn the heat down a little to cook them all the way through – just cut into the thickest one to make sure there’s no pink left.  Serve immediately

 3 chicken breasts

2 Tbsp homemade taco seasoning (or 1 packet of the premade stuff)

2 cups salsa

Taco Fixings (whatever makes you happy)

Put the chicken, taco seasoning, and salsa in the Instapot, hit the poultry setting, and let the pot do its magic.  Once it’s through, let it sit until the steam escapes, then use two forks to shred the chicken.  Serve over shredded lettuce with fresh tomatoes, salsa, cheese, guacamole, sour cream, jalapenos – whatever else you like on tacos.  


3 green bell peppers

1 lb mushrooms

1 onion

1 lb beef sliced into thin strips

12 slices Provolone cheese

2 Tbsp olive oil

salt and pepper to taste

HOW TO MAKE IT: Preheat skillet with oil. Add mushrooms and cook until they’re slightly browned. Add diced onions and cook until golden brown. Remove from the skillet and set aside.  In the same skillet, brown sliced beef. Add back the mushroom mixture and season with salt and pepper to taste. Slice bell peppers in half & clean out the inside. Place one slice of cheese on the inside of peppers, top it off with beef mixture and cover with cheese. Bake stuffed peppers at 400℉ for 25 minutes.


2 lbs boneless, skinless chicken breasts thinly cut or pounded

4 oz softened cream cheese 

1/4 cup Avocado oil mayonnaise

1/2 cup crispy bacon crumbled (about 8 slices)

1/2 cup green onions chopped (about 4 onions)

1.5 cups shredded cheddar cheese 

green onions

HOW TO MAKE IT: Preheat the oven to 350˚F.  In a medium-sized bowl, mix cream cheese, mayo, most of the bacon crumbles, most of the green onion, and half of the cheddar cheese together until combined.  Place the chicken breasts in a baking dish and spread the cheese mixture over the chicken. Top with remaining cheddar cheese.  Bake for 30-40 minutes or until chicken is cooked through (165˚F internal temperature).  Garnish with additional bacon and green onions and serve hot!


1  pound breakfast sausage

½ yellow onion – diced

2 cloves garlic – minced

5 ounces fresh spinach 

1 cup chopped broccoli

½ cup chopped red pepper

salt and pepper

½ cup crumbled feta cheese

10  eggs

¼ cup milk

HOW TO MAKE IT: Preheat oven to 350º F. Spray a 9×13 baking dish with nonstick spray. Add sausage to a large skillet set over medium heat. Crumble and cook until no longer pink. Add onions and garlic and cook until browned. Add greens, broccoli, and red pepper and cook for about 2 minutes or until spinach is wilted. Season with salt and pepper. Pour mixture into the prepared baking dish. Top with feta cheese.  In a medium bowl, whisk together the eggs and the milk. Pour over sausage-vegetable mixture and bake 25 to 30 minutes or until eggs are set. Let cool slightly and enjoy!


Beef stroganoff

3 tbsp butter, divided

8 oz. mushrooms, sliced

salt and pepper

1½ lbs sirloin steak, sliced thin against the grain

½ red onion, chopped

1 tbsp tomato paste

¾ cup beef broth

2⁄3 cup sour cream

Cabbage noodles

2 tbsp butter

1¼ lbs (½ large head) green cabbage, thinly sliced

salt and pepper

2 tbsp water

HOW TO MAKE IT:  In a large skillet, heat two-thirds of the butter over medium high heat until melted. Add the mushrooms and sprinkle with salt and pepper. Saute until the mushrooms are golden brown, about 5 minutes, then transfer to a bowl.  Pat the beef dry and sprinkle with salt and pepper, then add to the hot pan. Cook until browned, another 5 minutes or so, then transfer to the bowl with the mushrooms.  Add the remaining butter to pan and add the onion, sautéing until translucent. Whisk in the tomato paste, then whisk in the broth. Bring to a simmer.  Place the sour cream in a medium bowl and whisk in about ½ cup of the broth. Then stir the sour cream mixture back into the pan.  Return the mushrooms and beef to the pan, along with any accumulated juices, and stir to combine.  Meanwhile, in a large pot over medium heat, melt the butter.  Add the cabbage, salt and pepper, and water.  Reduce the heat to medium-low and cook until the cabbage is tender.  Serve topped with the beef mixture. 


3–4 apples (get a sweeter kind like Braeburn, Pink Lady, or Jazz)

1/2 cup unsalted butter, softened 

2 teaspoons cinnamon, plus more for sprinkling

1/2 teaspoon of apple pie spice (or 1/8 teaspoon of both nutmeg and cloves, and add an extra 1/4 teaspoon of cinnamon.)

1/2 teaspoon table salt

1/4 cup “no sugar added” apple sauce

HOW TO MAKE IT:  Preheat oven to 350 degrees. In a small bowl, combine softened butter, cinnamon, apple pie spice, salt, and applesauce.  Mash together with a soft silicone spatula until mixed thoroughly.  Set aside.  Core the apples and slice them into very thin slices.  Line the bottom of a small, shallow baking dish with a single layer of apples. Spread a small amount of the butter mixture over each slice. Add another layer of apples to cover up any open spots. Spread a small amount of butter over those newer slices. Drizzle a very small amount of water over the apples and lightly sprinkle with cinnamon.  Repeat layers until you’ve used up all your apples or filled your dish to the top. (You’ll be using the water and extra cinnamon on every other layer of apple slices.) Bake for 30-35 minutes or until apples are fork-tender. Take out of the oven and let cool for 10 minutes before serving.


3/4 teaspoon salt

1/2 teaspoon ground allspice

1/4 teaspoon freshly ground black pepper

1 pound ground turkey breast

1 tablespoon extra-virgin olive oil

3/4 cup lower sodium chicken broth

3 tablespoons reduced sour cream

2 tablespoons chopped fresh parsley (optional, but makes it pretty)

HOW TO MAKE IT:  Mix together salt, allspice and pepper in a medium size mixing bowl. Add the ground turkey and gently mix with hands to combine. Shape into 24 (1 inch) balls.  Heat oil in a large nonstick skillet over medium-high heat. Add meatballs and cook until browned, about 3 minutes; lower heat to medium and cook until no longer pink in the center – about 10 more minutes, gently shaking pan periodically to move them around. Using a slotted spoon, transfer meatballs to a plate.  Add broth to the same skillet, increase heat to medium-high, and simmer until the liquid is reduced by half, about 5 minutes. Whisk in sour cream and cook for 1 minute more. Add meatballs back into sauce. Sprinkle with parsley and serve hot.


2 lbs ground turkey

1 lb grass-fed ground beef

1 red pepper – diced

1 yellow pepper – diced

1 red onion – finely diced

2 large cans crushed tomatoes (we use the fire-roasted ones)

2 cans organic chili beans

1 can tomato sauce

1 can diced green chilis

It’s super easy to make your own chili spice (something like this): but you can cheat and use the packets if you want

3 Tbsp chili powder

3 tsp ground cumin

1 tsp cayenne pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp salt

1/4 tsp ground pepper

HOW TO MAKE IT:  dice up the vegetables and saute in some olive oil in a saute pan until softened. Dump into a large pot. Cook the ground turkey and then the ground beef in the same pan, one at a time, until browned – and dump into the large pot.  While you are waiting for the meat to brown, open up all the cans and dump the contents into the big pot.  When it’s done, stir in the meat.  Dump the chili spice on top and stir it in.  Let it all simmer together for a few hours.  Chili is edible right away but typically gets better if you let it sit overnight.  It’s that simple.  Serve with some shredded cheese.

8 oz. cream cheese, softened
1/4 cup sour cream
1/4 cup olive oil or avocado oil mayonnaise
1 garlic clove, minced (or 1/2 tsp of the minced stuff in the jar)
2/3 cup finely shredded parmesan cheese
1/2 cup finely shredded mozzarella cheese
1 (14 oz) can quartered artichoke hearts, drained and chopped
6 oz. frozen spinach, thawed, squeezed to drain excess liquid
salt and pepper to taste

HOW TO MAKE IT: Preheat oven to 350 degrees F. Spray a small (1 quart) baking dish with non-stick cooking spray.  In a mixing bowl stir together all ingredients.  Spread mixture evenly into prepared baking dish. Bake until heated through and melty, about 20 minutes.  Serve with small bell peppers cut in half lengthwise to make scoops.  


12 frozen chicken wings and drumsticks

2 Tbsp olive oil

2 Tbsp salted butter

1/4 cup Frank’s hot sauce

1 minced garlic clove (or 1/2 tsp minced garlic in a jar)

1/4 tsp paprika

1/4 tsp cayenne pepper

1/4 tsp salt

dash of pepper

HOW TO MAKE IT:  Preheat oven to 400 degrees F. Rub the wings with olive oil and spread them out evenly on a wire rack placed on top of a cookie sheet or jelly roll pan. Sprinkle with salt and pepper.  Bake for about 45 minutes or until crispy (and at least 165 degrees F).  While your wings are baking, place your garlic and butter in a saute pan over medium heat and saute until the butter is completely melted.   Add the rest of the ingredients and mix them together.  Once your wings are done, toss them in the sauce and serve hot.

4 bacon slices, crumbled
2 Tbsp olive oil
1 red onion, diced
2 celery stalks, diced
2 garlic cloves, minced
1 ranch dip seasoning mix (or make your own – just google a recipe)
3 cups chicken broth
1 pound boneless chicken breasts or thighs – chopped into bite-sized pieces
2 cups chopped butternut squash
1 cup cauliflower rice
1 zucchini – chopped
1 cup shredded cabbage
1 cup heavy cream
2 cups shredded cheese – cheddar or Monterey jack
4 oz cream cheese – cut into cubes
4 green onions – thinly sliced

HOW TO MAKE IT: Cook the bacon however you like, transfer it to a paper-towel-lined plate, and set aside.  Get everything else chopped before starting the next part. If you don’t have an instapot, you can do this in a pot on the stovetop.  Turn your instapot to saute, medium heat, and heat the olive oil.  Add the onion, celery, and garlic and saute for several minutes, stirring often.  Sprinkle with ranch seasoning mix and stir again.  Add the chicken broth and stir, scraping the bottom of the instapot.  Add the chicken, butternut squash, cauliflower rice, zucchini, and cabbage.  Stir.  Turn the instapot off to cancel the saute function, put the lid on, and seal the steam valve.  Select pressure cook, high on the manual setting, and set the timer for 8 minutes. When the timer is through, release the pressure valve, then remove the lid.  If you are doing this on the stovetop, let it simmer for about 30 minutes. Stir in the heavy cream.  Turn the instapot back to the saute setting (or turn the heat up to medium on your stovetop) and cook for 2-3 minutes, or until the soup is simmering.  Turn to warm/low.  Stir in handfuls of cheese and cream cheese gradually, making sure they melt.  Spoon into bowls.  Garnish with crumbled bacon and green onions. 

1 ¼ lb large shrimp (or prawns), peeled and deveined (if frozen, be sure to thaw first)
1 tbsp all-purpose flour
2 tsp smoked Spanish paprika
½ tsp each salt and pepper
½ tsp ground coriander
¼ tsp cayenne
1 tbsp butter
3 tbsp extra virgin olive oil
3 shallots (about 3 ½ ounces), thinly sliced
4 garlic cloves, chopped
½ green bell pepper and ½ yellow bell pepper, sliced
1 cup canned diced tomato
⅓ cup chicken or vegetable broth
2 tbsp dry white wine
2 tbsp fresh lemon juice
⅓ cup chopped parsley leaves

HOW TO MAKE IT: Pat shrimp dry and place it in a large bowl. Add flour, smoked paprika, salt and pepper, coriander, cayenne, and sugar. Toss until shrimp is well-coated. In a large cast-iron skillet, melt the butter with olive oil over medium/medium-high heat. Add shallots and garlic. Cook for 2-3 minutes, stirring regularly, until fragrant (be sure not to burn the garlic.) Add the bell peppers. Cook another 4 minutes or so, tossing occasionally. Now add the shrimp. Cook for 1 to 2 minutes, then add the diced tomatoes, broth, white wine, and lemon juice. Cook for 5 minutes or so until shrimp turns bright orange. Finally, stir in chopped fresh parsley. Serve immediately by itself or over riced cauliflower if you want to be fancy!


1 lb Ground mild Italian sausage

1 C chopped onion

2 C chopped celery

1 medium green bell pepper, chopped

2 tsp salt

½ tsp dried basil

½ tsp dried oregano

½ tsp black pepper

4 C diced tomatoes, undrained

4 C diced Zucchini

Grated Parmesan cheese, optional

HOW TO MAKE IT:   Brown sausage with onion, drain excess fat.  Add the next 8 ingredients, cover & simmer for 1 hour.  Stir in zucchini and simmer 10 minutes.  Sprinkle with grated parmesan if desired.


1 rotisserie chicken

4 oz. cream cheese

1⁄3 cup olive oil or avocado mayonnaise

1 red bell pepper

1 yellow onion

2 Tbsp fajita seasoning

7 oz. shredded cheese

salt and pepper

shredded lettuce


Preheat your oven to 400°F (200°C). Shred the cooked chicken into bite-sized pieces. Chop the onions and peppers. Mix everything except for a third of the shredded cheese in a greased baking dish. Add the remaining cheese on top. Bake for 15-20 minutes or until golden brown. Serve over shredded lettuce


1lb ground beef

1 egg

1/4 cup cheddar cheese, grated

2 Tbsp taco seasoning

1/2 tsp onion powder

1/2 tsp salt

1/4 tsp pepper

10oz can red enchilada sauce

3/4 cup shredded Mexican cheese

How to Make it: Preheat oven to 400F. Add the first 7 ingredients (everything except the enchilada sauce and Mexican cheese) into a large bowl and mix until well combined. Shape into approximately 15 meatballs and place on a baking sheet lined with aluminum foil. Bake for 25 minutes or until cooked through. Turn the oven down to 350F and pour 1/4 of the enchilada sauce into the bottom of a 9×9 baking dish or cast iron skillet. Transfer cooked meatballs to this dish and top with remaining enchilada sauce. Top with shredded cheese. Bake for 15 minutes or until cheese is melted and bubbly.


1.5 lbs Cooked chicken, diced or shredded

5 cups riced cauliflower

½ cup buffalo sauce 

8 ounces cream cheese, room temperature

8 ounces sharp cheddar cheese, shredded

How to Make it:  Preheat oven to 375F. In a large bowl, combine the chicken, riced cauliflower, buffalo sauce, cream cheese, and half of the cheddar cheese. The mixture will be thick. Spread into a medium casserole dish and top with the remaining cheddar cheese. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes or until the cheese is melted and bubbling. Garnish with extra buffalo sauce and fresh minced parsley. Serve hot.


2 zucchinis

3 Tbsp olive oil

1/4 cup water

4 chicken breasts

3 egg whites, whisked

almond meal

pecans, finely chopped

marinara sauce – make sure it’s sugar-free

mozzarella cheese, shredded

salt and pepper to taste

How to Make it: dunk the chicken breasts in the egg whites, then roll in a mixture of almond meal and chopped pecans until lightly coated. Heat 2 Tbsp of olive oil in a skillet and pan sear the chicken breasts on both sides. Continue to cook on medium heat until the center of the chicken is no longer pink. While the chicken is cooking, begin preparing the zucchini. Using a vegetable peeler, remove the skin and continue to peel into strips until you reach the seeds. You can use a spiralizer to make this easier. Heat one Tbsp of olive oil in another skillet and once it’s heated, add the zucchini. Sauté for about a minute. Add water to the skillet and cook on medium/high for 5-7 minutes until tender. Season with salt and pepper. When both the zucchini and chicken are fully cooked, place the zucchini in a baking dish, place the chicken breasts on top and cover each breast with a small amount of marinara sauce and shredded mozzarella. Place under the broiler until the cheese is bubbly and slightly browned.


1 lb ground beef 

1 ½ c. cheddar cheese, shredded

1 red bell pepper, diced

1 yellow onion, diced

1 cup cherry tomatoes, diced

1 jalapeno pepper, diced

1 Tbsp chili powder

2 tsp onion powder

1 Tbsp cumin

1 tsp garlic powder

1 tsp paprika

1 tsp dried oregano

¼ cup water

shredded lettuce

sour cream (optional)

black olives (optional)

green onions (optional)

salsa (optional)

How to Make it: brown ground beef, onion, jalapeno pepper, and red pepper. Drain of excess grease. Add chili powder, onion powder, cumin, garlic powder, paprika, oregano, and water to the meat mixture.  Simmer and stir for 2-3 minutes.  Top with diced tomatoes and cheese.  Place the lid on the pan until cheese is melted on top.   Serve on a bed of lettuce and top with sour cream, green onions, and salsa.


3 chicken breasts

2 tsp chili powder

1 tsp cumin

Salt And Pepper to taste

1 onion, chopped

1 red bell pepper, chopped

1 yellow bell pepper, chopped

1 can (28oz) diced tomatoes, with juice

1 can Rotel

3 cups chicken broth 

4 oz tomato paste

1 chipotle pepper In Adobo 

1 can black beans, drained and rinsed

1  lime, juiced

 Fixings (optional): sour cream, avocado, cilantro, grated cheese

How to Make it: Place the chicken in the slow cooker. Sprinkle on the chili powder, cumin, and salt and pepper. Add the onion, bell pepper, tomatoes, chicken broth, tomato paste, chipotle, and black beans. Stir, place the lid on the slow cooker, and cook for 5 hours on high or 8 hours on low. Stir in the lime juice.  Using 2 forks, shred the chicken. Add salt if needed. Serve it piping hot in a bowl with fixings on top.


Chicken breasts

Olive oil or avocado mayo

Celery – diced

Red grapes

Salt and pepper to taste

(white pepper and parsley flakes optional)

How to make it

Any time you cook chicken, grill or bake a few extra chicken breasts (OR use a shredded up rotisserie chicken)  Once they are cooled, chop them up into small pieces and throw them in a bowl.  Mix w/ celery, grapes and mayo and stir.  Season w/ salt, pepper, and parsley.  Magic presto you have chicken salad.  Serve it on lettuce or just eat it with a fork.  Scoop it with your favorite veggie!  You can mix a can of tuna with the same ingredients and you have tuna salad. 

1 head of green cabbage, shredded (you can substitute coleslaw mix w/out the sauce)
2 tsp sea salt
1 Tbsp olive oil
1 whole chicken, cut into pieces (you can easily substitute drummies and thighs)
2-3 Tbsp taco seasoning

How to Make it: Preheat oven to 400° F. Add shredded cabbage to a large cast iron skillet, braiser, or roasting pan. Drizzle with olive oil and sprinkle with salt. Top cabbage mixture with chicken. Generously coat chicken with taco seasoning rub and place in the oven. Cook for 50-60 minutes or until the internal temperature reaches 165°F. Remove meat from bird or quarter bird and serve on the bone alongside braised cabbage.


2 boneless, skinless chicken breasts

4 Tbsp olive oil

2 Tbsp Cajun seasoning

1 bag (approx 16 oz) of cauliflower rice

1 large onion, finely chopped

2 stalks of celery, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

1 Tbsp paprika

4 links Andouille sausage, halved lengthwise and sliced

1 can (15oz) petite diced tomatoes

8 oz peeled and deveined shrimp

Tabasco sauce, to taste

Salt and pepper, to taste

How to Make it: Preheat oven to 375F.  Place chicken breasts on a nonstick baking sheet.  Drizzle with 1 tablespoon olive oil.  Season with salt, pepper, and Cajun seasoning.  Bake for 22-25 minutes or until cooked through.  Place cauliflower rice on a nonstick baking sheet (or line a baking sheet with nonstick foil).  Drizzle with 1 tablespoon olive oil and season with salt, pepper, and Cajun seasoning.  Toss so that seasonings are evenly distributed.  Roast for 10 minutes alongside the chicken.  Meanwhile, heat the remaining 2 tablespoons of olive oil in a large skillet or saute pan over medium-high heat.  Add the onion, reduce heat to medium, and cook for 4-5 minutes.   Add the celery and bell pepper and continue cooking for another 7-8 minutes or until soft.  Add the garlic, paprika, and sausage and cook for 2-3 minutes.  Add tomatoes and shrimp and continue stirring until shrimp is cooked through.  Cut the chicken into bite-sized pieces and add to the pan along with the cauliflower rice.  Adjust seasonings and add Tabasco sauce to taste.