Author: Chelsea Caito

Shrimp “Pasta”

1 bag frozen shrimp – cooked/tail off

1 package cut up veggies – butternut squash, zucchini, onions, and yellow squash

1 package spiralized zucchini or butternut squash – sprinkle w/salt, let sit for 10 minutes

2 tbsp Olive oil

Minced garlic

Instructions: On a sheet pan add cut-up veggies, sprinkle olive oil over veggies, season with tomato basil seasoning. Bake for 15-20 minutes at 350 degrees, stirring occasionally. In a large skillet place 2-3 tablespoons of olive oil, add garlic – add spiralized noodles, add veggies out of oven, stir – add shrimp – season with garlic and parmesan seasoning.

Chelsea’s Fat Bomb:

1cup almond butter

½ cup coconut oil

½ cup unsweetened chocolate protein powder

1/3 cup unsweetened coconut flakes (optional)

2 tsp ghee or butter

Pinch of stevia (optional)

Instructions: Melt butter, oil on stove top. Add in powder. Pour into a shallow pan and place in the refrigerator

Keto Rolls

  • 1cup Almond Meal Or flour
  • ¼ cup Golden Flax Seed Meal
  • 5 tablespoons psyllium husk powder
  • 3 Egg Whites
  • 2 tablespoon Apple Cider Vinegar
  • 2 tsp baking soda
  • 1 tsp salt 
  • 1 cup boiling water


  1. Preheat the oven to 375 F (180C).
  2. Get 2 mixing bowls, Both medium (or 1 medium, 1 large). In medium sided mixing bowl, mix together all the dry ingredients (Almond Flour, Golden Flax Seed Meal, Baking Soda, Salt and Psyllium Husk Powder).
  3. Pro tip – If you don’t have golden flax seed meal, you can use normal flaxseeds as well. I used a cheap electric coffee grinder to pulse the seeds down to a meal consistency.
  4. In the second bowl, add the egg whites and beat them with an electric beater. Slowly add the apple cider vinegar once the egg whites become fluffy.
  5. Next, combine the eggs with the dry ingredients. Slowly add the hot water until the mixture starts to form a dough.
  6. Split the dough into 5 pieces and roll into balls. Place on a tray lined with parchment paper (baking paper) and cook for approximately 50 mins.


Roasted Vegetable:

Cut up ANY vegetables you like into a large mixing bowl. Pour 2 TBSP of grapeseed or avocado oil along with any seasoning you like over the vegetables and gently mix with your hands to gently coat the veggies.

Seasonings: rosemary, garlic, oregano, basil, salt, pepper, Italian seasoning, balsamic vinegar, etc. Whatever flavors you like. Roast in oven, 375 degrees for 30-40 minutes. Test with a fork for desires tenderness.


Egg Cups:

6 eggs - scrambled

Ham slices & pepperoni pieces

Shredded cheese or coconut shreds

Coconut oil or butter

Pepper – if desired

Muffin tin pan

Instructions: Prep pan by coating with coconut oil or butter. Place piece of ham in as a “nest”. Place one pepperoni slice at the bottom. Scramble 6 raw eggs and pour into the six muffin cups. Cover with either cheese or coconut shreds or both. Bake at 375 degrees for 15-20 minutes.


Stir Fry

Chopped Vegetables (snow peas, carrots, mushrooms, onions, broccoli)

Coconut aminos soy sauce



Rotisserie Chicken, pulled off bone


3 tbps Grapeseed Oil

Cauliflower rice

Instructions: Add oil to skillet. Throw in chopped vegetables, ginger, garlic, coconut aminos, salt and pepper. Cook for 15 minutes. Add rotisserie chicken to cooked vegetables. Serve over cooked cauliflower rice.