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40wk. MAKE SURE TO GET YOUR FREE BONUS - pl.hkenca.org
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Appetizer
Breakfast
Dessert
Dinner
Drink
Lunch
Salad
Side Dish
Snack
Soup
Ingredient
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+ 2 tablespoon olive oil
+ 2 Tablespoons Coconut Oil
1 / 2-1 cac chili (according to your preferences)
1 14oz can diced tomatoes
1 5oz bag fresh spinach
1 beef bouillon cube , crumbled
1 can tuna drained
1 cup (250 ml) water
1 cup (packed) fresh basil leaves (no stems)
1 cup milk
1 cup shredded parmesan cheese
1 egg
1 Egg Yolk
1 finely chopped red onion
1 garlic clove , minced
1 inch piece fresh ginger, peeled and grated or minced
1 large garlic clove, minced
1 large head broccoli
1 lb sirloin steak, fat trimmed and sliced
1 lb turkey sausage
1 lb/500g ground beef (mince)
1 package of powdered ranch
1 pound 80/20 ground beef
1 pound ground pork
1 red bell pepper, seeded and cut into thin strips
1 small yellow onion, diced
1 tbsp cream
1 tbsp olive oil
1 Tbsp pine nuts
1 tsp coriander (optional)
1 tsp garlic
1 tsp salt
1-2 large cloves garlic
1.5 cac cumin
1.5 cup shredded cheddar cheese
1.5 tbsp almond flour
1/2 c. cream
1/2 c. grated white onion
1/2 c. mozzarella
1/2 c. parmesan cheese
1/2 cup heavy cream
1/2 cup panko breadcrumbs (or 1/3 cup ordinary breadcrumbs)
1/2 cup shredded cheese
1/2 cup unsweetened almond milk or heavy cream
1/2 onion , finely chopped
1/2 onion (white, brown or yellow)
1/2 tsp pepper
1/3 cup chopped cooked bacon
1/4 cup extra-virgin olive oil
1/4 cup freshly grated parmesan cheese
1/4 cup jalapenos (pickled or fresh), sliced or diced
1/4 cup shredded Cheddar Cheese
1/4 cups minced yellow onion
1/4 tsp baking powder
10 oz fresh tortellini (if frozen, cook 10 min longer)
14 oz water (I used the empty can of diced tomatoes to measure)
2 avocados, sliced
2 cups (500 ml) beef broth / stock
2 cups cheddar cheese, shredded
2 cups heavy cream
2 cups old or extra old cheddar cheese
2 Garlic cloves
2 garlic cloves , minced
2 slices of Violife plant-based cheddar
2 stalks celery, diced
2 tablespoons butter
2 tablespoons flour
2 TB Mayonnaise
2 tbsp avocado oil
2 tbsp balsamic vinegar
2 tbsp ketchup
2 tbsp lime juice
2 tbsp oil
2 tbsp unsalted butter
2 Tbsps fajita seasoning
2 Tbsps olive oil or avocado oil
2 to 4 drops of liquid stevia
2 tsp dijon mustard
2 tsp Italian seasoning
2 tsp Worcestershire sauce
3 boneless Skinless chicken breasts cooked (you can also use rotisserie chicken) chopped
3 cloves garlic, chopped
3 cups chicken broth (I used homemade bone broth from the freezer)
3 cups steamed broccoli
3 fresh garlic cloves, pressed
3 garlic cloves, pressed through a garlic press
3 peppers, sliced (green, yellow and red)
3 tbsp (35g) flour (all purpose / plain)
3 Tbsp Almond Flour
3 tsp dijon mustard OR 2 tsp dry mustard powder
4 cloves garlic, minced
4 cups chicken broth
4oz cream cheese or ricotta cheese
5 oz/150g mushrooms , sliced
6 cups ham broth or chicken broth or chicken stock
650gr chicken
7 nut & seed bread
a handful of fresh cilantro, to garnish
Almond Butter
Almond Cup
almond extract
Almond Flour
Almond Meal
Almond milk
Almonds
Apple Chopped
apple cider vinegar
artichoke hearts
Artichokes
Asparagus
Avocado
Avocado oil
Avocado or Olive Oil
avocados
Baby Arugula
Baby spinach
Bacon
bacon (slices)
Bacon fat or avocado coconut oil or macadamia nut oil
Bacon, cooked and broken into small pieces
Bag Broccoli Slaw
Bag Shredded Cabbage
baking powder
Baking soda
Banana, chopped
Barbecue sauce
basil
Bay Leaf
Bay leaves
beef broth
Beef sirloin steak, thinly sliced
Beef stew meat
Bell Pepper
bell pepper cut into bite-size strips
black or green olives
black peppe
Black Pepper
Black Peppercorns
Black Tea Bags
Blanced Almond Flour
Blanched Almond Flour
Blended Cheese
Blueberries
blueberry
Boiling Water
Bok Choy. Chopped
boneless chicken breasts
Boneless Pork Belly Sliced into 4 equal parts
bottled clam juice
Broccoli
Broccoli Chopped
Broccoli Florets
Brussels Sprouts
Butter
butter, melted
Butternut Squash Cubed
Cacao Powder
cajun seasoning
Canned Diced Green Chilies
Canned Tuna in Water
Canned, Sugar-free diced Tomatoes
Capers
Cappers
Carbonated Water
Carrot chopped
carrots carrots, diced
Carrots, cut into 1/2 inch dice
Cashew Cream (refrigerated)
cashews
Cauliflower Chopped
Cauliflower Florets
Cayenne
Cayenne Pepper
Cayenne Pepper Ground
Celery
Celery finely chopped
Celery stalk, chopped
celery stalks
Celery Stalks Chopped
Chaffle
Cheddar
Cheddar Cheese
Cherry Tomatoes
Chicken Bone Broth
Chicken breast
chicken breasts, diced
Chicken Broth
chicken stock
Chicken thighs
Chili Peppers (chopped)
Chili Powder
Chili powder o papikra
Chilli Powder
Chocolate Keto Protein Powder
Chopped Celery Stalk
Chopped Cilantro
chopped fresh basil (optional)
chopped fresh parsley (or basil)
Chopped Onion
Chopped Onions
Chopped Red Peppers
Chopped Spinach
chopped walnuts (optional)
chopped white onion
Cider Vinegar Or White Wine Vinegar
Cilantro
Cilantro (dried)
Cinamon
Cinnamon
Cinnamon Stick
Cinnamon, Ground
Clams, chopped drained
clove garlic, minced
Cloves garlic
cloves garlic, minced
Cocoa Dry powder
Cocoa powder
cocoa powder to sprinkle on the bottom and top layers of each tiramisu
Coconut cream
Coconut Flour
Coconut milk
coconut milk, full-fat
Coconut oil
coconut oil, melted
Coconut oit
Coconut Water
cold water
Cooked lump crash
corn flour
Corned Beef Brisket
cornstarch
cottage cheese
Cottage Cheese lowfat
Cream cheese
cream cheese, softened
Cremini or button mushrooms
Crumbles Feta Cheese
crushed red pepper
Crushed Red Pepper Flakes
Cucumber
Cumin
Cumin (Ground)
Curry powder
dark rum or 1 teaspoon of rum extract
diced bell peppers
diced celery
diced onions
Diced pickles
diced tomatoes
diced tomatoes, crumbled
Diced White Mushrooms
Diced Yellow Onion
Dijon mustard
Dill
Dill weed
Double or Triple cream brie, cut into 4 slices
Dried Basil
Dried Lavender
Dried Onion Flakes
Dried Oregano
Dried Parsley
Dried Sage
Dried Thyme
Dried Thyme Leaves
Drops Liquid Stevia Extract
Drops of Stevia Liquid
Dry coconut flakes
Dry White Wine
Easy Keto Marinara Sauce
Easy-Peasy Mustard. Dijon Mustard, or Brown Mustard
Egg
Egg white
Egg Whites
egg yolks
Eggs
Erythritol
espresso coffee or strong coffee
Extra Virgin Coconut Oil
Extra-Virgin Olive Oil
Feta Cheese
Fetta cheese
Fine Grind Sea Salt
Fine Sea Salt
Finely Chopped Mint
Fish Sauce
Flax Milk
fresh basil
Fresh Basil Leaves
Fresh Blackberries
Fresh Brewed Coffee
fresh broccoli
Fresh Chopped Cilantro
Fresh Chorizo
Fresh Cilantro Chopped
Fresh Dill
Fresh Ginger Root Grated
Fresh Ground Pepper
Fresh Parsley
Fresh Parsley Chopped
Fresh Raspberries
fresh rice cauliflower
Fresh Thyme Leaves
Fresh wild-caught Alaskan COD, cut into 3 equal-sized fillets
Freshly Ground Black Pepper
Freshly Ground Pepper
fried sage
Frozen Blackberries
Frozen Cauliflower
Frozen Crab Meat, Thawed
Frozen Strawberries or Raspberries
Full Fat Cheddar Cheese (shredder)
Full fat Cheddar cheese, shredded
Full fat coconut milk
Full fat coconut or unsweetened almond milk
Full Fat Cream Cheese
Full Fat Gruyere Cheese (thinly sliced)
Full Fat Mozzarella Cheese (shredder)
Full Fat Plain Yogurt
Furikake
Garlic
Garlic Clove
Garlic Clove Minced
Garlic cloved, crushed
Garlic Cloves
Garlic Cloves Minced
Garlic Cloves, Finely diced
garlic powder
Ghee
Ghee, Melted
Ginger Grated
Gloved Garlic Minced
Goat Cheese
Golden Flaxseed Meal
Granulated Garlic
grape tomatoes
Grass fed beef ground
Grass-fed Bone broth
Grass-fed butter softened
Grass-fed Whey Protein Powered
Grass-feed Bone Broth
Grated Cheddar Cheese
Grated Parmesan
Grated Parmesan Cheese
Greek yogurt
Green Cabbage
Green onion
Green Onion, thinly sliced
green tea or black tea
Ground Allspice
Ground Beef
ground beef (or turkey
Ground Black Pepper
Ground Cinnamon
Ground Cloves
Ground Cumin
Ground Nutmeg
ground pepper
Ground Psyllium Husk Powder
Ground Turkey
Gruyere Sliced
Half & Half
Ham
hamburger meat
Handful of spinach
Head cauliflower
Heavily Whipping Cream
heavy cream
heavy cream⠀
Heavy whipping cream
Himalayan Rock Salat
honey
Horseradish
Hot Brewed Decaf
Hot Sauce
Hot Water
Ice Cubes
italian sausage
Italian seasoning
Jalapeno (Chopped and Seeded)
Jalapeno pepper
Japaleno Peppers, seeded and stemmed
Jasmine Loose Leaf Tea
Juice of 1 large lemon
Juice of Lime
Jumbo Onion
Kale Chopped
Kewpie Mayo
kimchi
Kosher Salt
Large avocado
Large Egg
Large Egg, beaten
Large Eggs
Large Garlic Clove, Minced
large head cauliflower
Large Portobello Mushroom Caps, Stems and Gills removed
Large shrimp
Large White Onion Chopped
Large Yellow Onion, Sliced
Large Zucchinis
Lean Ground Beef
leeks,
Leeks, Washed, Trimmed and Sliced into crescents
Lemon juice
lemon peel
Lemon wedges
Lemon Zest
lemon, juiced
Lettuce
Light mayonnaise Salad dressing
light soy
Lime Juice
Liquid Stevia
Lobster Tails
low-sodium chicken broth
Makrut Time Leaves
marinara sauce
Marsala or dry sherry
mascarpone cheese or a combination of 8 ounces of cream cheese and 1/2 cup sour cream
Mashed Avocado
Mashed Avocado (2 to 3 avocados)
Matcha Powder
Mayo
mayonnaise
Medium Avocados, peeled and pitted
Medium beefsteak tomato, cut into 3 slices
Medium Boneless Chicken Thighs, Cubed
Medium Carrots Grated
Medium Lemon, cut into 3 slices
Medium Lime Juiced
Medium Onion
Medium red onion, sliced
Medium white mushrooms, sliced
Medium White Onion
medium zucchini, diced
medium zucchini, spiralized into noodles
Melted Coconut Oil
milk
minced garlic
Minced Lean lamb
Mint leaves
Mixed Dark Berries (blueberries, strawberries, blackberries, raspberries)
Monk-Fruit Sweetener
Monkfruit, Swerve or Sweetener of Choice
mozzarella
Mozzarella Cheese
Mushrooms
mustard
no sugar added ketchup
Nutemeg Ground
Old bay seasoning
Olive
Olive Oil
Olive oil extra virgin
Onion
onion powder
onion, diced
oregano
oyster sauce
Paparika
paprika
Paprika Fresh
Parmesan
Parmesan cheese
Parmigiano-Reggiano Rated
Parsley
Parsley Dried
Peanut Butter
Peanut Oil
Pepper
Peppermint Extract
pilled pistachios
pinch of Black Pepper ⠀ ⠀
Pinch of chili powder
Pinch of Salt
Pinch of sea salt
Pinch Sea Salt
Pine Nuts
Plain Unsweetened Coconut Milk
Plain Whole Milk Greek Yogurt
Plus 1/2 tsp Dijon mustard
poached shrimp tossed
Pork Loin, Cubed
Pork Shoulder, cut into 6 equal-sized pieces
Powdered Ginger
preservative-free, sugar-free vegetable broth or stock
Protein Powder
Pumpkin
Pumpkin pie spice
Pure Coconut Milk
Pure powdered chiles
Pure Vanilla Extract
Purple Cabbage Sliced Thin
Racks Baby Back RIbs
Radish
Raw aged sharp cheddar
Raw Hemp Seeds
Raw Honey
Raw Pecans
Raw Shelled Pumpkin Seed
Raw Spinach
Raw Walnuts Chopped
red onion
red pepper flakes
reduced-sodium soy sauce
rice vinegar
rice wine vinegar
ricotta
ricotta cheese
rolled oats
Romain Lettuce
Salt
Salt an Pepper
Salt and pepper
salt and pepper, to taste
Salted Butter
Salted Butter, Melted
Salted grass-fed butter
Salted grass-fed butter, softened
Sausage
Scoop Vanilla Bone Broth Protein
Scoops Grass-fed Whey Protein Powder
sea salt
Sea Salt to taste
Seafood or Chicken Broth
Seedless Watermelon Cubes
Serrano or Jalapeno Chile, Chopped
Sesame Oil
sesame seeds
Shallot Finely diced
Shallots
Shaoxing Wine
shelled pistachios
Shredded Cheddar
shredded cheddar cheese
Shredded Cheese
Shredded Chicken
shredded mozzarella cheese
Shredder Chicken Thigh Meat or chopped shrimp or pork
Silvered Almond
Silvered Almonds
skin-on chicken thighs
Skin-On, Bone-In Chicken Thighs
Sliced shallot
Sliced white or mixed mushrooms
Slices Ham
slices no sugar added bacon, cooked and finely chopped
slices sourdough toasted,
Small Cauliflower Chopped
Small Chicken Wings
Small onion
small onion, diced
Small Onion, thinly sliced
Small Spaghetti Squash
Smoked Paprika
Smooth Almond Butter
Smooth Paprika
So Nourished granular erythritol sweetener
Sour cream
Soy Sauce
Soy Sauce to taste
spaghetti squash
spinach
spring onion
Sriracha
Stalks Celery Chopped
Stalks Lemongrass
Stevia
Strawberries, Hulled and Chopped
strawberries, sliced⠀
Sugar Free Caramel Syrup
Sugar free chocolate chips
Sugar Free Crushed Tomatoes
Sugar free diced tomatoes
Sugar Pumpkin
sugar substitute I use Swerve
Summer Yellow Squash
Sun dried Tomatoes, Chopped
Sunflower Oil
sweet chili sauce and some sriracha
sweetener (such as erythritol or stevia)
Swerve
Swerve Confectioners
Swerve confectioners' - style sweetener or equivalent amount of liquid or powdered sweetener
Swerve or Monkfruit
Swerve or Monkfruit Sweetener
Swerve sugar substitute or other sugar substitute of choice
Swiss cheese
Tahini
Tamari
Thai Chilies Halved
Thai Tea Bag
Thyme
Thyme Ground
toasted pumpkin seeds
toasted sesame oil
Togarashi
Tomatillos
Tomatillos, husks removed and quartered
Tomato
Tomato Paste Can
Tomato sauce
Tomatoes
Topping: parmesan cheese, red pepper flakes.
Trader Joe’s fig butter
Trader Joe’s Korean BBQ Sauce
Tuna
turkey bacon
turkey breast, skinless
Turkey slices
Turmeric
turmeric powder
Turmeric, Ground
Uncured Bacon Slices, Cut in half lengthwise
Unflavored MCT Oil
Unsalted Butter
Unsalted Butter or Butter-flavored Coconut
Unsalted Butter, divided
Unsalted Butter, Frozen
Unsweetened Almond Milk
Unsweetened Cashew Milk
Unsweetened Cashew Milk Or Heave Cream
Unsweetened Chocolate Chips
Unsweetened Cocoa Powder
Unsweetened Coconut Flakes
Unsweetened Coconut Milk
Unsweetened Original Almond Milk
Unsweetened Shredded Coconut
unsweetened shredded coconut (optional)
vanilla
Vanilla Extract
vanilla extract⠀
vanilla paste
virgin coconut oil
Virgin Olive Oil
Warm Water
Water
Water or Chicken Bone Broth
Whey protein powder
Whipping Cream
White Cardamon Pods
White Eggs
White or Apple cider vinegar
White Wine
Whole Cloves
Whole Fennel Seeds
Whole Hatch Green Chiles with liquid
Whole Jalapeno Chopped
whole mustard seeds
Whole Star Anise
Wild Atlantic Salmon
Worcestershire sauce
Yellow Mustard
Yellow Mustard Seed
Yellow Onion
Yellow Onion, Diced
Your favorite sweetener
Zucchini
Zucchinis
Zuchinni
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