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Dinner Recipes
These are complete recipes with ingredients and preparation instructions. They have been tested in our kitchens and served to our families. The complete recipe can be viewed by clicking on the item below.
BEEF
FISH
MISCELLANEOUS
SNACK DIPS
Most of the lunch suggestions are either easy to make salads or leftovers from a previous night's dinner. Here are a couple of additional ideas.
Links to External Recipes
GLUTEN-FREE CHICKEN PICCATA
GLUTEN-FREE CRAB CAKES
https://www.maryswholelife.com/whole30-keto-maryland-crab-cakes/
ZUPPA TOSCANA (Tuscan Soup)
ITALIAN WEDDING SOUP
https://www.maryswholelife.com/whole30-instant-pot-italian-wedding-soup/
PHILLY CHEESESTEAK SKILLET
https://www.maryswholelife.com/whole30-philly-cheesesteak-skillet-keto/
BUFFALO CHICKEN FRITTATA
PORK CHOPS WITH SAUERKRAUT
Paleo Pork Tenderloin with Teriyaki Sauce {Whole30} - The Paleo Running Momma,
Serve with sauerkraut and roasted sweet potatoes and Brussel sprouts
SLOW COOKER WHITE CHICKEN CHILI WITH SWEET POTATO
BLT SALAD
HEALTHY BUFFALO CHICKEN DIP
Taco Recipes
TACO SALAD with BEST GUACAMOLE
Normal taco seasoning you buy in a packet has a bunch of additives/preservatives and sugar added.  Make this seasoning from scratch in just a few minutes.
Ingredients
1 pound lean ground meat, beef or turkey
Leafy greens - the leafier and less like romaine/iceberg, the better!
taco toppings of choice (chopped tomatoes, green onions, olives, etc)
1 tbsp chili powder
1 tsp unsweetened cocoa (optional)
1 tsp cumin
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
Instructions
Combine spices in a small bowl and set aside.  Brown meat in a pan over medium heat.  When just cooked, add seasonings and ⅓ cup water and increase heat to medium high for about a minute and stir well. Turn down to a simmer for about 3-4 minutes.  Serve over leafy greens and top with toppings of choice, including guacamole.
Prepare guacamole
2-3 ripe avocados
1 Tbsp freshly squeezed lemon juice
1 garlic clove, minced
½-1 tsp salt (start with ½ tsp and add more if desired)
2-3 Tbsp finely chopped red onion, if desired 
¼ cup chopped tomatoes, if desired
Scoop out the avocados and smash in a bowl with a pastry blender or fork.  Add in the other ingredients and mix well.
FISH TACOS WITH AVOCADO SALAD
For the Slaw:
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4 cups shredded cabbage
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1/2  teaspoon kosher salt
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1 small carrot, grated
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2 to 3 medium scallions, thinly sliced
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1/2 to 1 jalapeño pepper, seeded and minced (optional)
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2  tablespoons mayonnaise
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1 tablespoon freshly squeezed lime juice
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1 clove garlic, minced
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Freshly ground black pepper
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For the Fish:
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1/3 cup almond or coconut flour or a combo of both
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1 teaspoon kosher salt
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1/4 teaspoon freshly ground pepper
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1/8 to 1/4 teaspoon smoked paprika or chipotle powder
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1 to 1 1/2 pounds snapper, sole, tilapia, rockfish, or catfish fillets
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2 tablespoons avocado oil
For Serving:
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12 almond flour or cassava flour tortillas (can sub corn or flour for family members who are eating grains)
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Torn fresh cilantro leaves
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Sliced avocado
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Lime wedges
Make the Slaw:
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Place 4 cups shredded cabbage in a colander or strainer and sprinkle with 1/2 teaspoon kosher salt. Massage and squeeze the cabbage with your hands to help it release its liquid and begin wilting. Place in the sink or over another bowl, and set aside to drain for about 15 minutes.
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Using your hands, squeeze the cabbage of its excess liquid one handful at a time, and transfer to a large bowl. Add 1 grated carrot, 2 to 3 thinly sliced scallions, and 1/2 to 1 seeded and minced jalapeño if using. Toss to combine. Add 2 tablespoons mayonnaise, 1 tablespoon freshly squeezed lime juice, and 1 minced garlic clove and toss to combine. Taste and season with kosher salt, and black pepper as needed.
Make the Fish:
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Combine 1/3 cup all-purpose flour, 1 teaspoon kosher salt, 1/4 teaspoon freshly ground pepper, and 1/8 to 1/4 teaspoon smoked paprika or chipotle powder in a shallow container. Pat 1 to 1 1/2 pounds of fish dry with paper towels, then dredge it in the flour mixture until evenly coated.
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Heat 2 tablespoons vegetable oil in a heavy (preferably cast iron) pan over medium-high heat until shimmering. Add the fish in a single layer, working in batches if needed. Cook undisturbed until golden-brown on the bottom, 2 to 3 minutes. Using a flat spatula, carefully flip the fish, but don't worry if it falls apart a bit. Continue cooking until the second side is golden brown and the fish is opaque and flakes apart easily in the thickest part, 2 to 3 minutes more. Transfer the fish to a clean plate and flake into large chunks; keep warm.
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Heat the corn tortillas, one by one, in a heavy, dry pan, until soft and warm. Wrap them in a clean kitchen towel as you go. (Alternatively, wrap them in a clean kitchen towel and warm them in the microwave for a few seconds).
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Serve the fish with the tortillas, slaw, cilantro, sliced avocado, lime wedges, and fresh salsa on the side, letting each diner assemble his or her own tacos.
sheet pan fish tacos
Ingredients
1 tbsp. chili powder
1 tsp. garlic powder
1 tsp. ground cumin
¼ tsp. cayenne pepper
½ tsp. kosher salt
1 orange bell pepper, cut into strips
1 yellow bell pepper, cut into strips
½ medium red onion, sliced
2 tbsp. avocado oil, divided
1 lb. tilapia, cut into 1-inch strips (Note, you can also do this with chicken but will have to cook longer)
½ lime
almond flour or cassava flour tortillas
Avocado slices
Instructions
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Preheat oven to 400 with rack in center.
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In a small bowl mix chili powder, garlic powder, cumin, cayenne & salt.
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On sheet pan drizzle peppers & onion with 1 tbsp. oil. Toss with half spice mixture. 
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Bake until lightly browned, 15 minutes.
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Meanwhile in medium bowl, toss fish, remaining 1 tbsp oil & remaining spice mixture. Set aside.
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Push roasted vegetables to one half of pan; lay fish on other half. Return to oven, bake until fish is opaque, about 10 minutes. Squeeze lime oven fish and veggies.
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Serve on warm tortillas or on a bed of lettuce with salsa and avocado slices, if desired.
Soup Recipes
BUTTERNUT SQUASH SOUP
Ingredients
1 tsp. extra virgin olive oil
1 onion chopped
1 celery stalk chopped
1 garlic clove minced
2 tsp. chopped fresh rosemary
½ tsp. salt
â…› tsp. black pepper
2 (16 oz) packages peeled cut-up butternut squash, cut into 1 inch chunks (Costco has this)
1 (32 oz) carton low-sodium chicken broth
Pumpkin seeds for garnish (optional)
Instructions
Heat oil in Dutch oven over medium-low heat. Add onion, celery, garlic, 1 tsp rosemary, salt and pepper. Cook stirring until vegetables are softened, about 10 minutes. Add squash & broth; bring to boil. Reduce heat & simmer until squash is fork-tender, about 20 minutes. Stir remaining rosemary into squash mixture. Puree mixture in blender, returning each batch to pot (or use immersion blender.). Top with pumpkin seeds and cheese if desired.
italian sausage and kale soup
Ingredients
2 Tbsp olive oil
1 lb Italian ground sausage (or make your own with pork and seasoning)
1 small yellow onion (half diced; half thinly slides)
½ tsp Italian seasoning
1 15 oz can white cannellini beans, undrained (omit if eliminating legumes)
32 oz chicken or vegetable broth
10 kale leaves, stemmed and chopped into bite-sized pieces
¼-½ tsp salt
Black pepper
Crush red pepper (optional)
Instructions
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Heat oil in a large pot over medium-high heat. Add sausage and break into bite sized pieces. Cook until browned, about 8-10 minutes.
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Remove sausage and set aside, leaving oil in pot.
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Reduce heat to medium. Add diced onion and Italian seasoning. Cook 2-3 minutes, scraping up bits on the bottom of the pan with spoon.
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Add beans, if using. Return sausage to pot. Add broth and kale and bring to a simmer.
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Cook 10 minutes. Remove from heat and add seasonings. Serve with thinly sliced onions.
Taco soup
Ingredients
2 Tbsp avocado oil
1 onion, chopped
1 jalapeno pepper, minced (can omit if desired)
2 cloves garlic, minced
3 Tbsp fresh cilantro, chopped (optional or can sub parsley)
½ bell pepper, chopped
1.5 Tbsp chili powder
1 Tbsp cumin
1 tsp garlic powder
1 tsp salt
½ tsp chipotle pepper
1 pound ground turkey
1 can diced tomatoes
32 oz chicken broth
1 can black beans (omit if in the first 10 days and eliminating legumes)
Sliced avocado and green onions for topping, if desired
Instructions
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Combine spices in small bowl and set aside.
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Heat oil in Dutch oven over medium heat. Add onion, peppers, cilantro and garlic and saute until softened, about 5 minutes, stirring frequently.
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Sprinkle spices over veggies and allow them to toast, stirring frequently, about 1-2 minutes.
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Add in ground turkey and cook until browned. Add tomatoes, broth, and beans, if using.
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Bring to a low boil and reduce to a simmer for about 5 minutes.
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Add defrosted corn and bring back to a simmer. Serve with avocado and green onions, if desired
Chicken Recipes
yogurt marinated chicken
Ingredients
4 (6-ounce) chicken breast about 1 ½ pounds
¼ cup plain almond or coconut milk yogurt
4 garlic cloves minced
1 tablespoon lemon juice
2 teaspoons paprika
½ teaspoon onion powder
½ teaspoon oregano
1 teaspoon salt
½ teaspoon black pepper
​
Instructions
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To Grill the Chicken
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Pat the chicken breast with a paper towel to remove excess moisture. Pound the thicker end of the chicken to even out the sides for even cooking, if needed.
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Add Greek yogurt, lemon and garlic on top of the chicken and season with the paprika, onion powder, oregano, salt and pepper. Rub the chicken breasts with the yogurt and seasoning and coat well. Allow the chicken to marinate for at least 30 minutes or up to 24 hours.
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Preheat an outdoor grill to medium-high heat. Place the chicken on the grill and cook with the lid open for 6-8 minutes on one side without touching. Use tongs to flip the chicken and cook for 6-8 more minutes on the other side, until the chicken reaches internal temperature 160°F. Keep in mind that the temperature will continue to rise about 5 degrees after you remove from heat and the chicken rests.
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Transfer the chicken to a plate or cutting board and tent with aluminum foil, if desired. Allow them to rest for 5 minutes before slicing or serving
To Bake the Chicken
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Preheat your oven at 425°F.
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Line a sheet pan or baking sheet with parchment paper to prevent sticking. Place the chicken breast on the pan with an inch or two in between each piece of chicken.
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Bake for 16-18 minutes or until the internal temperature reaches 165°F.
To Air Fryer the Chicken
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Preheat your air fryer for a few minutes at 375°F.
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Spray the basket with a light coating of non-stick spray. Place the chicken in an even layer leaving space between each breast. Air fry at 375°F for 8 minutes, then flip and air fry for 4-7 more minutes until the internal temperature reaches 165°F.
marinated grilled chicken
Pour about â…“ cup olive oil in a shallow 8x8” baking dish. Add 3 Tbsp balsamic vinegar and season generously with salt and pepper and garlic powder or minced garlic, if desired. Stir to combine. Add chicken breasts/thighs and allow to marinate at least 30 minutes but can marinate for 4 hours in the fridge. Turn over once. Grill until cooked throughout. Serve with roasted veggies or on a salad.
chicken sliders
Ingredients
1`pound ground chicken
½ small onion, finely chopped
1 cup no sugar added marinara sauce (eg. Rao’s), divided
1 Tbsp Italian seasoning
1 tsp fresh rosemary, finely chopped or ½ tsp dried rosemary
1 garlic clove, minced or ½ tsp garlic powder
½ -1 tsp crushed red pepper
¼ tsp salt
½ tsp pepper
2-3 Tbsp nutritional yeast, optional
Fresh basil leaves, optional
Sweet potato to make gluten free “buns” if desired
​
Instructions​
Preheat oven to 350. Place a piece of parchment paper on a large cookie sheet or spray sheet with cooking spray. Combine first 9 ingredients (chicken through pepper) in a bowl with a spoon. Using your hands, form patties (about 2.5 inches in diameter) and place on cookie sheet. You should make about a dozen patties. Bake for 8 minutes and flip patties over using a spatula. Bake for 4 additional minutes, then sprinkle patties with nutritional yeast or parmesan cheese and bake for 4 additional minutes or until done.
Serve with fresh basil leaves, additional marinara and buns.
If making sweet potato ‘buns’, cut a round sweet potato in the center of the potato into ½ inch rounds. Heat 1 Tbsp avocado oil over medium high heat. Add sweet potato rounds and cook for about 4 minutes a side until tender. Remove to a paper towel and sprinkle with salt, pepper and or paprika, if desired.
CILANTRO LIME CHICKEN (CROCKPOT)
Ingredients
3 pounds boneless, skinless chicken breasts or thighs
Cauliflower rice (frozen or fresh)
Ingredients for cilantro lime sauce
1/3 cup avocado or olive oil
4 cloves garlic
1 teaspoon kosher salt
1 teaspoon ground cumin
1/2 cup fresh lime juice (about 2-3 limes)
2 tsp honey
2 cups packed cilantro
Suggested Toppings for Cauliflower Rice Bowls:
Avocado
Green onions
Roasted cauliflower
Sliced jalapenos
Bell pepper
Frozen mangos, thawed
Instructions
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Add the oil, garlic, salt, cumin, lime juice, honey and cilantro to a blender or food processor. Blend until well combined.
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Add the chicken to a 6-quart slow cooker. Pour over half the sauce, stirring to coat the chicken. Set the remaining sauce aside. Cover and cook on high for 3-4 hours, or low for 5-6, or until the chicken shreds easily with a fork. Do not uncover during this time.
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Uncover and remove the chicken to a cutting board. Shred with a fork or chop into pieces.
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Turn the crock pot off and add the chicken back to the slow cooker along with the cooking juices and remaining sauce, stirring to combine.
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Serve over a bowl of cauliflower rice or put into almond flour or cassava flour tortillas along with suggested toppings.
Beef Recipes
beef ragout
This takes a bit of time to assemble, but makes a lot and is sure to be a favorite. You can make it in the slow cooker or on the stove - see Recipe Notes below
Ingredients
2.5 lb chuck beef or other slow cooking beef cut, cut into equal 4 pieces
1 tbsp salt
Black pepper
3 tbsp olive oil, divided
3 cloves garlic, minced
1 onion, diced
1 cup carrots, diced
1 cup celery, diced
28oz crushed canned tomatoes
3 tbsp tomato paste
2 beef bouillon cubes, crumbled
1 cup beef broth
1 1/2 cups water
3/4 tsp dried thyme or 3 sprigs fresh thyme
3 dried bay leaves
​
Instructions
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Pat beef dry and sprinkle liberally with salt and pepper
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Sear beef: Heat 1 tbsp olive oil over high heat in a heavy based pot. Add beef and sear each piece aggressively on all sides until very browned (3 – 5 minutes in total), then remove onto a plate.
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Turn stove down to medium low and add the remaining 2 tbsp of olive oil.
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Soffrito: Add garlic and onion and sauté for 2 minutes. Then add the carrots and celery and sauté slowly for 5 minutes.
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Add remaining ingredients and return the beef to the pot (including pooled juices). Turn the stove up and bring it to a simmer, then turn it down to low so it’s bubbling very gently.
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Slow cook: Cover the pot and let it cook for 2 hours or until beef is tender enough to shred.
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Shred: Remove beef then coarsely shred with 2 forks. Return beef to the pot. Simmer for 30 minutes until sauce is reduced and thickened – beef will soften slightly more during this step.
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Final season: Do a taste test and adjust the seasoning to your taste with salt and pepper. Place the lid on and set aside until ready to serve (it’s even better the next day and freezes well for months!).
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Recipe Notes
Beef – Cut the beef into 4 pieces that are around the size of a baseball. The cook time of this recipe assumes you do this.
Celery and carrots sautéed with the onions and garlic is called “soffritto” in Italian cooking. It is a very traditional base for many Italian dishes. Cooking them slowly over low heat releases their flavor and adds an extra dimension to this dish. But it’s not a deal killer if you skip these ingredients.
Beef stock – You could use liquid beef stock instead of water + stock cubes.
Mashed potatoes or cauliflower – Steam cauliflower until very tender. Add olive oil or ghee and mash with hand mixer or in a blender.
Slow Cooker & Pressure Cooker/Instant Pot – follow recipe to the end of Step 4 on the stove (or sauté function on your appliance). Turn heat up to high, add broth, stir and simmer for 3 minutes. Then transfer it all to the slow cooker or pressure cooker/IP, and add all remaining ingredients but DO NOT add water and extra salt & pepper.
Slow cook on low for 6 – 8 hours (i.e. 6 is enough, 8 hrs is fine, any more = beef turns to mush). Or pressure cook on high for 40 minutes. Shred beef then follow recipe.
Low and slow – Turn the heat of the stove down to a level where it is bubbling very gently – a few bubbles here and there. This is usually "low" on gas stoves but might be medium low on electric stoves. If it is too high – i.e. simmering rapidly (lots of bubbles appearing rapidly) – then you run the risk of the bottom burning. If it is too low, it will take longer to cook.
chili
Ingredients
1-2 Tbsp avocado oil, depending how much onion and pepper you use
1-2 onion, cut into bite sized pieces
1-2 garlic cloves, minced
1-2 bell peppers, chopped
1 jalapeno pepper, minced (optional)
1 pound ground beef or turkey
2-3 14oz cans diced tomatoes (I like the fire roasted)
1 14oz can crushed tomatoes
2-3 Tbsp chili powder
1 Tbsp cumin
1 tsp salt
1 tsp paprika
1 tsp oregano
½ tsp pepper
¼ tsp cinnamon
½ tsp crushed red pepper (optional)
Instructions
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Combine spices in a small bowl. Set aside.
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In a large pot or Dutch oven, heat oil over medium heat. Add onion and sauté for about 3-4 minutes until just softened. Add garlic and peppers. Sauté, stirring frequently, until tender, about 7-10 minutes.
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Meanwhile, in a separate skillet, brown meat over medium to medium high heat until no longer pink. Drain fat, if needed.
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Sprinkle spice mixture over meat and stir to combine. Add seasoned meat to veggies. Add cans of tomatoes. Stir well and allow to come to a low boil, then cover and turn down to simmer for an hour.
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If you like thicker chili, uncover for the last 30 minutes to allow some of the liquid to evaporate (or you can leave out the can of crushed tomatoes). If you like thinner chili, you can add ½ -1 cup of water during the last hour.
meatballs
Ingredients
1.5 lbs. ground beef
2 Tbsp. fresh parsley, chopped or 1 tsp dried
1/2 cup nutritional yeast, optional but gives a cheesy like flavor
½ cup almond flour
2 eggs
1 tsp. Kosher salt
¼ tsp. ground black pepper
¼ tsp. garlic powder
1 tsp. dried onion flakes
14 tsp. dried oregano
½ cup warm water
Instructions:
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Combine all ingredients in large bowl & mix well.
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Form fifteen 2” meatballs. Flatten slightly with palm of hand.
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Bake at 350 degrees for 20 minutes or until done.
Marinara Ingredients (or make it easy and use a sugar free marinara like Rao’s)
Ingredients
28 oz. can peeled San Marzano tomatoes (no sugar added)
1/4 tsp. black pepper
½ tsp. red pepper flakes
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried parsley
1 tsp. salt (add more if necessary)
2 Tbsp. red wine vinegar
¼ cup extra virgin olive oil
Instructions
Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients. Taste & adjust salt if necessary.
BEEF ROAST IN CROCKPOT
Rump or Chuck Roast
Pat dry with a paper towel, salt and pepper and brown in a large pan with a bit of olive oil to keep from sticking. Cook in a crockpot, along with potatoes, carrots, onions, and garlic. Generally, I like to sprinkle onion soup mix over the top and add beef broth, but store-bought onion soup mix contains sugar. Add a bit of water (½ cup-ish) and leave it alone for 7-8 hours on low.
"Onion Soup"
Make your own “onion soup” concoction (since the store-bought brand has sugar) using beef bouillon granules, onion powder, parsley flakes, paprika, and pepper.
Fish Recipes
LEMON BAKED SALMON
Ingredients 
1 lb. salmon filet
1 tsp. salt
1 tsp. black pepper
1 sprig fresh rosemary chopped
1 lemon, sliced
½ bunch fresh parsley chopped
1 lemon, zested & juiced
Instructions
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Preheat oven to 400F.
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Tear a large piece of foil that can wrap the salmon filet & leave space for steam.
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Place salmon in center of foil & top with salt, pepper, rosemary & lemon slices.
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Pull up foil edges & crimp together, making a closed packet.
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Place salmon on sheet pan & bake 15-20 minutes or until preferred doneness. Carefully remove salmon from oven & open foil, being careful of the steam. Divide salmon into two pieces & finish with parsley & lemon zest & juice. Refrigerate any leftovers.
mediterranean salmon
Salmon
4 four oz. filets, wild Sockeye or Coho salmon
salt & fresh ground pepper to taste
1 ½ tsp extra virgin olive oil
Mediterranean Sauce
Ingredients
1 tbsp olive oil
2 ripe plum tomatoes, minced
½ cup red bell pepper, minced
2 garlic cloves, minced
2 tbsp fresh flat-leaf parsley, chopped
2 tbsp fresh thyme, chopped
2 tbsp lemon juice
½ tsp salt, ¼ tsp freshly ground black pepper
Instructions
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Season fish with salt and pepper. In a medium sauté pan, heat olive oil over med-high heat. 
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Add fish & sear until well browned on both sides, about 2-3 minutes per side. Transfer fish to a plate & tent with foil.
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Heat a large sauté pan over med-high heat, add olive oil. Add remaining ingredients (tomatoes through black pepper) to the hot oil. Stir constantly until heated through & sauce thickens a bit. Spoon onto sauteed salmon & serve at once. Refrigerate any leftovers.
grouper (or tilapia) veracruz
Ingredients
4 (6 oz) grouper (or tilapia) filets 
1 Tbsp olive oil
2 cups chopped onion
1 tsp ground cumin
1 garlic clove, minced
¼ cup water
2 Tbsp chopped fresh cilantro or parsley
3 Tbsp fresh squeezed orange juice
2 Tbsp chopped pitted green olives
1 Tbsp fresh lime juice
1 Tbsp capers
2 Tbsp tomato paste
1 10 oz can diced tomatoes and chilis, undrained
Instructions
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Preheat oven to 400F.
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Place fish in 13x9 baking dish, coated with cooking spray.
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Heat oil in large non-stick skillet over med-high heat. Add onion and remaining ingredients, bring to a boil. Reduce heat, simmer 3 minutes or until slightly thick. Pour tomato mixture over fish. Bake at 400 for 20 minutes or until fish flakes easily when tested with a fork.
Misc Recipes
sheet pan sausage and peppers
Ingredients
2 medium size red or orange bell peppers, cut into ½” strips
1 medium yellow onion cut crosswise into 1/12” slices
1 pt. cherry tomatoes, halved
2 tbsp. extra virgin olive oil
1 tsp. kosher salt
1 tsp. dried oregano
¼ tsp. crushed red pepper flakes (optional)
5 Italian sausage links (about 1 lb.)
Fresh basil leaves for garnish
Instructions
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Preheat oven to 450F. with one rack in center position & one rack 6 inches from heat source.
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Line a large-rimmed baking sheet with parchment paper. Set aside.
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Toss together bell peppers, onion, tomatoes, oil, salt, oregano & crushed red pepper in a large bowl. Nestle sausages in vegetable mixture.
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Bake on center rack in preheated oven until veggies are tender, sausages are golden & sausage links register 160 degrees, about 20 minutes.
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Transfer baking sheet to oven rack 6 inches from heat source 7 increase oven temp to broil.
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Broil until everything appears extra-crisp & golden brown, 1-2 minutes.
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Remove from oven. Top with basil & serve immediately.
UOVA IN PURGATORIO (eggs in purGatory)
Ingredients
1 Tbsp ghee or avocado oil
½ medium yellow onion, diced
¼ lb. cremini mushrooms, thinly sliced
Kosher salt, freshly ground black pepper
1 lb. loose Italian pork sausage
2 cups marinara sauce
1 tsp. red pepper flakes
4 large eggs
Instructions
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Preheat oven to 400 F. with the rack in upper-middle position
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Melt ghee/oil in a large skillet over medium heat. Add the onions & sauté until translucent, about 5 minutes. Toss in the mushrooms & season with salt and pepper. Cook for 5 minutes or until the moisture released by the mushrooms evaporates.
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Add the sausage to the pan, breaking it up with a spatula.
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Cook until no longer pink. Pour the sauce onto the meat & add the red pepper flakes. Stir to combine the ingredients & cook until the sauce simmers.
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Divide the sauce mixture into four 8 oz oven-proof ramekins or mini cocottes. Make a small well in the center of each and crack an egg in it. Sprinkle salt and pepper on the eggs. Place the ramekins on a tray in the oven & bake until the eggs are done to your desired consistency, about 10-15 minutes. Serve immediately.
roasted veggie bowls
Preheat oven to 425 degrees.
(1) Cut a variety of vegetables in small to medium similar-sized pieces.  Examples of veggies: carrots, new (small round) potatoes, sweet potatoes (can be peeled or unpeeled, but better for you if not peeled), beets (peeled), broccoli, cauliflower, acorn or butternut squash (peeled), zucchini, onions (red or regular, cut in half and then each half cut in thirds), brussel sprouts, etc.  Put veggies in a large bowl and drizzle with 1-3 Tbsp of avocado oil depending on quantity of veggies, but enough to lightly coat all the veggies.  Season with salt, pepper, paprika (recommended for sweet potatoes), garlic powder, onion salt, rosemary (especially on new potatoes).  Toss well to combine.   
(2) Place a piece of parchment paper on several large cookie sheets.  Pour veggies onto cookie sheets, spreading veggies out so they are spread out and not touching as much as possible. If sheet is overcrowded they will steam and not roast so important they have space.  Roast in oven for 10- 20 minutes at a time.  Broccoli and cauliflower will take less time; potatoes and carrots may take up to 25-30 minutes depending on size.  Shake cookie sheet about halfway through cooking time to move/flip veggies.
(3) Can be made ahead for the week and stored combined in the fridge.  Allow to cool completely before storing.
(4) Can serve over a bowl of riced cauliflower. Prepare riced cauliflower as instructed on package.  Once cooked, place desired amount in a bowl.  Add an assortment of roasted veggies.  Add cooked chicken, tofu, or sliced avocado, if desired.  You can add a variety of ‘dressings’ if desired.  For example, combine 1 Tbsp olive oil with lemon juice, seasonings, hot sauce, etc and toss in bowl.
Lunch Recipes
curry chicken salad
Ingredients
1 cup cooked chicken, chopped
1 small apple, finely chopped
3 celery stalks, chopped
2 Tbsp avocado mayo
1 Tbsp curry powder
salt and pepper, to taste
¼ c pecans or walnuts, chopped (optional)
​
Instructions​
Combine all in a bowl. Serve over lettuce greens or in romaine lettuce for a chicken salad wrap.
AVOCADO EGG SALAD LETTUCE WRAP
Ingredients:
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1 large avocado
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3 hard-boiled eggs
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2 tbsp red onion, finely chopped
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2 tbsp Whole30-compliant mayo
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1 tbsp chives
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1 tbsp parsley
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1 tsp lemon juice
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Salt and pepper to taste
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Lettuce leaves for wrapping
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Instructions:
Mash the avocado and mix with chopped eggs, onion, herbs, mayo, lemon juice, salt, and pepper. Spoon into lettuce leaves and enjoy as wraps or over a salad.
Sweet Potato Bowls
Ingredients:
Roasted sweet potato cubes (chop sweet potatoes into small cubes – no need to peel, toss with a little avocado oil and salt and roast in air fryer for about 10-15 minutes)
Roasted Brussels sprouts, broccoli, cauliflower and/or other roasted veggies
Shredded rotisserie chicken
Avocado
Drizzle of olive oil + lemon + salt
SWEET POTATO BOWLS
Ingredients:
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Roasted sweet potato cubes (chop sweet potatoes into small cubes – no need to peel, toss with a little avocado oil and salt and roast in air fryer for about 10-15 minutes)
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Roasted Brussels sprouts, broccoli, cauliflower and/or other roasted veggies
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Shredded rotisserie chicken
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Avocado
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Drizzle of olive oil + lemon + salt