Meal Prep

blueberries, breakfast, keto, meat, pork, protein - June 18, 2020

Blueberry Pork Patties

Blueberries with meat?? Really?? Actually, the blueberries are a beautiful compliment to the natural sweetness of the pork and don’t even add enough carbs to really be worth counting. Mixed with pink Himalayan salt, freshly cracked pepper, tarragon, and fennel seeds, and finally sautéed in a little coconut oil on a cast-iron skillet, these are a fun twist on the usual breakfast sausage. Serve with eggs, sprouted-grain toast or a baked Murasaki sweet potato! Ingredients: 1 lb lean ground pork 1/2c blueberries, chopped ½ Tbsp dried tarragon ½ tsp fennel seeds ½ tsp pink Himalayan Salt ¼ tsp black pepper...

Caveman Breakfast Casserole

Caveman Breakfast Casserole is a high-protein, high-volume, filling breakfast solution. Ingredients: 10oz raw sweet potatoes, thinly sliced 1 lb. extra lean chicken sausage 3 whole eggs 16oz liquid egg whites Spinach, onions, and other veggies of choice Steak seasoning Optional: raw uncured turkey bacon Directions: Preheat oven to 375 degrees F. Sauté chicken sausage in a frying pan. Mix the whole eggs and egg whites in a shaker bottle with the steak seasoning. Layer all ingredients except for the eggs into a casserole dish. Pour the mixed eggs evenly over the casserole. Bake until eggs are cooked. Optional: fry turkey...

Low-Carb Lemon Poppyseed Muffins

Serves 6. This is a paleo lemon-bread recipe which we have modified to have macro rations friendly to bodybuilding and weight loss. We also added poppy seeds and decided to make muffins instead of bread because who doesn’t like muffins??? Additionally, poppy seeds are a rich source of zinc—an important mineral, often neglected when restricting Calories. Ingredients: 1-1/2c almond flour 1/4c coconut flour 1/3c sugar substitute (we use Monk Fruit / Erythritol sweetener) 1 tsp baking soda 1 tsp baking powder ½ tsp salt 2 Tbsp poppy seeds 1 whole egg 6oz egg whites Reduced-fat coconut milk, 1/3c Coconut oil...

Spaghetti Squash

For those who needs more options than sweet potatoes, or have a very low carbohydrate target to hit, here’s your answer. This nutrient-packed classic Paleo root vegetable has you covered for an Italian-style meal. Enjoy with any Paleo pasta sauce! They’re surprisingly low in Calories so pile them on your plate! Ingredients: Four (4) spaghetti squashes Salt Directions: Preheat oven to 375 deg. Cut squashes in half and remove seeds. Place squashes face-down into a pan in ½ of water. Carefully place pan into oven and bake for 30 minutes. Flip squash over with tongs, sprinkle squashes with salt, and...

Pork Tenderloin Merlot

Enjoy your pork tenderloin leftovers cold or heated up with some spaghetti squash or in a salad. Ingredients: Six (6) pounds pork tenderloin 1 bottle of Merlot 1 diced red onion Salt & pepper Directions: Place all ingredients into a slow cooker and cook for eight hours. Chop the pork into pieces, let it cool then place into Tupperware. That’s it! Per 5oz serving: 233 Cal / 40g protein / 0g carbs / 6.8g fat Makes about 16 servings.

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Blueberry Pork Patties

Caveman Breakfast Casserole

Low-Carb Lemon Poppyseed Muffins

Spaghetti Squash

Pork Tenderloin Merlot

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