Ingredients ¼ cup butter (ghee for paleo) 3 ounces chicken ½ teaspoon garlic 2 cups arugula 1 teaspoon salt ½ teaspoon pepper Directions Melt the butter in a pan over medium-high heat. Stir it continuously, until it bubbles, turns a golden color, and it gives off a nutty aroma. Quickly add the chicken. Spoon the butter onto the chicken, then turn until the chicken is thoroughly cooked through. Sprinkle with garlic. Top the arugula with the chicken, then drizzle the remaining butter over the arugula as a dressing. Sprinkle with salt and pepper and serve immediately. NUTRITIONAL INFO PER SERVING Calories 530 (430 from fat) Total fat 49g Saturated fat 30g Cholesterol 185mg Sodium 2750mg Carbohydrate 3g (1g dietary fiber, 1g sugar) Protein 21g A true ketogenic diet is high in fat and low in carbohydrates and protein. This means that getting in nutrients is difficult and has to be well planned out. You should make sure that the few carbohydrates that you are consuming also pack in as many nutrients as possible. Arugula is a decent source of folate, calcium, iron, magnesium, potassium, and vitamins A, K, and C. It also is heavy in phytochemicals (naturally occurring compounds that are responsible for the color, flavor and odor of plant foods) that are packed with antioxidants and provide various health benefits by protecting us from a variety of diseases. Arugula also has a peppery taste to it making it a great addition to any salad. If you are storing it, keep it fresh by keeping it dry and refrigerated. The best way to do this is to store it in a plastic bag with a dry paper towel to soak up any moisture. If done properly, arugula can be stored for up to two weeks. To create the high fat needed for this recipe we used browned butter. Browned butter creates a nutty aroma with a slightly sweet flavor. The slightly sweet, browned butter helps create the perfect baste for the most savory, juicy, and buttery chicken. The browned butter also serves as a delicious dressing over the arugula. I highly suggest using a cast iron skillet when cooking the chicken to get a great seared crust without overcooking it. I also love cooking in cast iron because it is a way to add iron to your food. Again, when you are on the Keto diet it is important to try and get extra nutrients however possible. Iron is an important part of hemoglobin, a part of the red blood cells that helps transport oxygen throughout your body. Low iron levels can make you feel tired, affect your body’s immune system, and can leave you feeling less alert. This meal will give you the needed fat during a keto diet and it will also help pack in more nutrients, plus it’s absolutely delicious! WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 2 cups heavy cream ¼ teaspoon almond extract ¼ cup sugar-free chocolate syrup Pinch of salt Directions Add all of the ingredients into a medium-sized bowl. Use a mixer to blend well. Enjoy! NUTRITIONAL INFO PER SERVING Calories 840 (800 from fat) Total fat 89g Saturated fat 55g Cholesterol 330mg Sodium 360mg Carbohydrate 12g (1g dietary fiber, 7g sugar) Protein 6g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 4 tablespoons butter (ghee for paleo) 2 cloves garlic, minced ¼ red onion, diced into chunks 1 red bell pepper, diced into chunks 4-ounce steak, sliced ½ teaspoon salt ½ teaspoon pepper Directions In a medium pan, over medium heat, cook the butter and the garlic. Once the butter is melted and the garlic is fragrant, add the vegetables. Cook until they are soft and tender and the onions are translucent. Add the steak and cook until about 3 minutes per side, until it is cooked through. Season with salt and pepper. Serve warm. NUTRITIONAL INFO PER SERVING Calories 630 (450 from fat) Total fat 51g Saturated fat 31g Cholesterol 190mg Sodium 1600mg Carbohydrate 15g (4g dietary fiber, 8g sugar) Protein 28g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients Keto Guacamole 4 avocados, halved, seeded, and peeled 2 cloves roasted garlic 1 teaspoon olive oil ¼ cup avocado oil 1 teaspoon onion powder 1 tablespoon fresh lime juice 1 teaspoon salt 1 teaspoon black pepper Salad 2 tablespoons olive oil ½ bell pepper, sliced ½ onion, sliced 2 ounces shrimp, tails removed ½ tablespoon fajita seasoning 2 cups romaine lettuce 1 serving of Keto Guacamole Directions Begin by making the Keto Guacamole. Place the avocados and roasted garlic cloves in a medium-sized bowl. Use a fork to mash them together. Add in the olive oil, avocado oil, onion powder, lime juice, salt, and pepper. Stir until well combined. Set aside. Next, prepare the salad. Heat the olive oil in a skillet on medium heat. Add the bell pepper and onion. Once tender and aromatic, add the shrimp. Cook for an additional 2–3 minutes, or until the shrimp is pink and opaque. Remove from heat, then stir in the fajita seasoning, making sure the coat the shrimp well. To assemble the salad, top the romaine with the guacamole, shrimp, peppers, and onions. *To roast the garlic, slice the top off of a head of garlic, then place it in a large piece of tin foil. Wrap the bottom and sides, leaving the top open. Drizzle the olive oil over the top, then wrap the exposed portion with the remaining tin foil. Place in an oven or toaster oven at 400°F for 30–35 minutes. Once cooled, the garlic will be soft, like butter, and easily squeeze out of the tough shells. NUTRITIONAL INFO PER SERVING Calories 720 (570 from fat) Total fat 64g Saturated fat 9g Cholesterol 70mg Sodium 1710mg Carbohydrate 30g (14g dietary fiber, 10g sugar) Protein 14g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 egg 2 tablespoons cream cheese, softened ⅛ teaspoon salt ⅛ teaspoon pepper Directions Whip the egg and cream cheese together. Cook the egg in a small frying pan over medium heat. Sprinkle with salt and pepper. Enjoy immediately. NUTRITIONAL INFO PER SERVING Calories 260 (220 from fat) Total fat 24g Saturated fat 12g Cholesterol 275mg Sodium 560mg Carbohydrate 3g (0g dietary fiber, 2g sugar) Protein 9g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 egg 2 tablespoons cream cheese, softened ⅛ teaspoon salt ⅛ teaspoon pepper 1 cup spinach 2 tablespoons pico 1 avocado, halved, deseeded, peeled, and diced 2 tablespoons olive oil Directions Whip the egg and cream cheese together. Cook the egg in a small frying pan, over medium heat. Sprinkle with salt and pepper. Top the spinach with the egg, pico, avocado, and olive oil. Enjoy immediately. NUTRITIONAL INFO PER SERVING Calories 650 (560 from fat) Total fat 62g Saturated fat 11g Cholesterol 245mg Sodium 350mg Carbohydrate 18g (10g dietary fiber, 3g sugar) Protein 11g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 4 avocados, halved, seeded, and peeled 2 cloves roasted garlic 1 teaspoon olive oil ¼ cup avocado oil 1 teaspoon onion powder 1 tablespoon lime juice 1 teaspoon salt 1 teaspoon black pepper Directions Place the avocados and garlic cloves in a medium-sized bowl. Using a fork mash the them together. Add in the remaining ingredients, then stir until well combined. Serve immediately or store in the fridge in an airtight container. *To roast the garlic, slice the top off of a head of garlic, then place it in a large piece of tin foil. Wrap the bottom and sides, leaving the top open. Drizzle olive oil over the top, then wrap the exposed portion with the remaining tin foil. Place in an oven or toaster oven at 400°F for 30–35 minutes. Once cooled, the garlic will be soft, like butter, and easily squeeze out of the tough shells. NUTRITIONAL INFO PER SERVING Calories 370 (320 from fat) Total fat 36g Saturated fat 4.5g Cholesterol 0mg Sodium 590mg Carbohydrate 13g (10g dietary fiber, 1g sugar) Protein 3g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 pound ground beef 2 teaspoons salt 1 teaspoon pepper 1 teaspoon garlic powder ½ cup mayonnaise 2 teaspoons chipotle 8 romaine leaves ¼ cup peanut butter 2 tomatoes, sliced ¼ red onion, sliced Directions Preheat your grill to medium-high heat. Place the beef, salt, pepper, and garlic powder in a medium-sized bowl. Mix the spices and the beef together. Form 4 (4-ounce) patties (they will lose about an ounce in cooking.) Place the patties on the grill. Cook for 4 minutes on one side, then flip and cook for an additional 3 minutes. Remove patties, then let them rest to keep in the juice. While the patties rest, mix together the mayonnaise and chipotle. To assemble, top one romaine leaves with a hamburger patty, then top with 2 tablespoons of chipotle mayonnaise, 1 tablespoon peanut butter, ½ of a tomato, then one more romaine leaves. Continue with the remaining ingredients, or you can separate into single servings, then package in airtight containers for later. NUTRITIONAL INFO PER SERVING Calories 560 (410 from fat) Total fat 46g Saturated fat 11g Cholesterol 90mg Sodium 1480mg Carbohydrate 10g (3g dietary fiber, 3g sugar) Protein 26g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 2 slices bacon 2 Roma tomatoes, sliced 2 tablespoons olive oil 1 teaspoon balsamic vinegar ½ ounce Parmesan cheese ½ teaspoon salt ¼ teaspoon pepper Directions In a pan, over medium heat, cook the bacon until crispy. Remove the bacon from the pan, crumble, then set aside. Preheat oven to a broil. Line a baking sheet with aluminum foil, then coat with cooking spray. Lay out the tomato slices. Drizzle with olive oil and balsamic vinegar. Sprinkle with bacon, cheese, salt, and pepper. Broil until the cheese has melted—about 1–2 minutes. Enjoy! NUTRITIONAL INFO PER SERVING Calories 560 (480 from fat) Total fat 53g Saturated fat 13g Cholesterol 50mg Sodium 1800mg Carbohydrate 9g (2g dietary fiber, 5g sugar) Protein 12g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.