Popular menu items

Recipies contain a protein, starch and veggies

name of meal

name of meal

name of meal

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name of meal

Mama’s Lasagna and focaccia    

Roasted Pork tenderloin in sauce with braised veggies or Dry rub with roasted potatoes/veggies

Salted Rosemary Roast Chicken Oven baked ribs in tomato sauce

Shrimp fajitas and brown rice verde Asian meatballs with buckwheat noodles and vegetables

Breakfast burritos (wrapped for Grab and go)          

Quiche served with sweet potato hash (not pictured)

Asian-style teriyaki: Beef, chicken, shrimp – Noodles or rice Krab cakes and remoulade sauce 

Chicken tenders for the kids Brussels sprout hash (with or without bacon)

(popular with homemade Mac’n’Cheese)

Tikka Masala with Chicken and Cauliflower

Silky salmon with spinach and onions
OR Vegetarian (Cauliflower and cashew) OR  teriyaki or orange glaze, mustard cream sauce

Whitefish wraps Linguini Alfredo with zucchini 

Chicken or Shrimp

Vegetarian (with blended white beans)

*Garbanzos and potatoes (Called Bliss in a Dish) – Vegetarian

Snack tray possibilities:

Spread and veggies


White bean pate


Cashew nut butter (small amount)

Ranch/Dill/Tahini/Buttermilk creamy dressing

Muhammara (spicy sweet red pepper and walnut spread)

Tuna spread (curry, mayo, yogurt, sweet relish)


Hard Boiled eggs and veggies

Deviled eggs

Fresh/grilled pineapple

Applesauce (with/out raisins)
Roasted Chickpeas
Pan fried plantains

Roasted zucchini rounds

Extra veggie side

Roasted broccoli

Zucchini and onions

Sweet potato medallions 

Corn and peppers in salsa

Homemade Hummus (or cashew nut butter)

Chili pineapple (served warm) or fresh cut cold

Deviled eggs (or regular hard boiled)

Veggie sticks with white bean pâté OR boiled eggs


Consider adding a dessert for $10 OR drop out the bread and snack, in exchange for a dessert.

Generally, I can do:

cobbler (sweet biscuit topping), crisp (brown sugar topping), crumble (oats and brown sugar topping) or coffee cake

apple, pear, frozen peach or frozen berry

Pineapple upside down cake 

Apple pie

Blueberry Cobbler

Always some kind of fresh bread 

Focaccia, corn meal dinner rolls (long cook time), baguettes, brown soda bread

This one is an almond and coconut flour keto loaf-style bread. Only available with the 5 meal

recipe plan or two ovens (because of the super long cook time)

Keto flatbread or “tortillas” have also been very popular

Other possibilities:

Salisbury Steak


Red curried chicken

Sweet coconut chicken soup (chicken thighs)

Pork tenderloin in mustard sauce with cabbage and mushrooms

Roasted paprika chicken thighs with roasted carrots and turnips

Chicken and zucchini noodles in avocado “cream” sauce

Ground beef chili (flavorful, not hot)

Greek salad with chicken and sunflower seeds

Roasted pork chops with pickled onions and roasted broccoli

Creamy chicken and wild rice soup

White fish and veggies in an asian broth

Shrimp in lemon oregano sauce with broccoli

Crab stuffed portobello mushrooms

Vegetarian or Vegan options?

Thai peanut stir fry with cauliflower “rice”

Curried eggs (or nuts) and vegetables

Chickpea and artichoke salad with Farfalle

Breakfast items

Whole 30 breakfast porridge (nuts and bananas and coconut flakes) (see resources)

Salmon frittata 

BLT breakfast salad

Monte Cristo Casserole (Strata)

Protein snack items 

Hard boiled eggs


Cashew or almond nut spread

Protein bars (instead of veggie tray + protein) (see resources)

Roasted chickpeas


all proteins no carbs.  heavy cream’s, dairies and cheeses are all good

almond flour or coconut flour, no wheat flours

Avgolemono soup. It’s a Greek soup (broth, chicken, rice, lemons, eggs)

Teriyaki salmon

Chicken and beef kabobs

Roast chicken – paprika, herb OR garlic

Shrimp Alfredo with spinach

AND/OR with zucchini noodles

Chicken tikka masala 

Oven baked ribs

Chicken and Zucchini in Avocodo Cream (blended sauce with Ancho chili)

Rolled flank steak

(filling: bell peppers, spinach and provolone cheese)

Buffalo chicken/shrimp/pork

Pulled pork

Beef Stew

Stuffed chicken (cordon bleu, southwestern, spinach and cheese, etc)

Salmon frittata 

White fish (asian broth, pesto, herb butter, etc)

If you don’t see what you’re looking for, just ask.  I’m Always up for a new challenge!