scot/diligence
1
0
Fork 0
Code Issues Pull requests Projects Releases Packages Wiki Activity Actions

Week 1 meal plan + shopping list (expanded to 34 dairy-free recipes)

Browse source 
- Rebuild recipes/INDEX.md with all 83 recipes from 9 sources
- Update recipes.json + CSV with new Whole30/Paleo additions
- Add content/meal-plans/week-01/MEAL-PLAN.md (4 new recipes integrated)
- Add content/meal-plans/week-01/SHOPPING-LIST.md (bilingual EN/Thai, Makro-organized)
- Commit .recipe-candidates-dairy-free.json for future crawls
This commit is contained in:
Claude 2026-04-12 12:05:04 +00:00
parent 32ec2b744e
commit 3e5f38fe5a
26 changed files with 2980 additions and 462 deletions
Download patch file Download diff file Expand all files Collapse all files

840
content/recipes.json
View file

@ -1,7 +1,54 @@
{
"count": 64,
"count": 83,
"generated": "2026-04-12",
"recipes": [
{
"slug": "25-minute-baked-salmon-filets-with-lemon-and-garlic",
"title": "25-Minute Baked Salmon Filets with Lemon and Garlic",
"source_url": "https://nyssaskitchen.com/baked-salmon-gluten-free-dairy-free-whole30-paleo-keto/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American",
"servings": 4,
"prep_minutes": 10,
"cook_minutes": 15,
"total_minutes": 25,
"macros": {
"calories": 289,
"protein_g": 38.1,
"fat_g": 15,
"net_carbs_g": 0.7,
"total_carbs_g": 0.9,
"fiber_g": 0.2
},
"thai_easy": true,
"tags": [
"25-minute baked salmon",
"lemon garlic salmon fillets",
"oven baked salmon without butter",
"easy baked salmon recipe",
"garlic dairy-free lemon salmon in oven",
"quick weeknight salmon dinner",
"simple baked salmon fillets",
"dairy free baked salmon",
"tender flaky oven salmon",
"flavorful lemon garlic salmon"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 6-ounce salmon filets",
"2 tablespoons avocado oil or olive oil",
"2 cloves of garlic, grated or pressed",
"2 teaspoons fresh lemon juice",
"1/2 teaspoon paprika",
"1 teaspoon kosher salt",
"1/4 teaspoon black pepper",
"Fresh parsley and dill for serving",
"Lemon wedges for serving"
],
"num_ingredients": 9
},
{
"slug": "asian-keto-chicken-stir-fry-with-broccoli",
"title": "Asian keto chicken stir-fry with broccoli",
@ -40,6 +87,53 @@
],
"num_ingredients": 8
},
{
"slug": "bacon-wrapped-pork-tenderloin-no-sugar",
"title": "Bacon Wrapped Pork Tenderloin - No Sugar!",
"source_url": "https://nyssaskitchen.com/bacon-wrapped-pork-tenderloin-whole30-keto-gluten-free/",
"meal_type": "dinner",
"protein_type": "pork",
"cuisine": "American",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 35,
"total_minutes": 50,
"macros": {
"calories": 338,
"protein_g": 37.6,
"fat_g": 18.2,
"net_carbs_g": 3.2,
"total_carbs_g": 3.4,
"fiber_g": 0.2
},
"thai_easy": true,
"tags": [
"pork",
"bacon",
"low carb",
"keto",
"whole30",
"paleo",
"gluten free"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"1 large pork tenderloin \u2013 about 1 \u2013 1 \u00bd pounds",
"8-10 slices thin cut bacon –\u00a0Regular cut or thin cut bacon is best for this recipe. If the bacon is too thick it won\u2019t have enough time to crisp up in the oven",
"1 teaspoon sea salt",
"\u00bd teaspoon black pepper",
"\u00bc teaspoon paprika",
"\u00bc teaspoon chili powder",
"\u00bc teaspoon garlic powder",
"\u00bd teaspoon dried thyme",
"2 tablespoons avocado oil",
"1 teaspoon dijon mustard",
"2 tablespoons coconut aminos",
"black pepper"
],
"num_ingredients": 12
},
{
"slug": "caramelized-onion-and-bacon-pork-chops",
"title": "Caramelized onion and bacon pork chops",
@ -133,6 +227,47 @@
],
"num_ingredients": 17
},
{
"slug": "coconut-curry-turmeric-chicken-whole30-anti-inflammatory",
"title": "Coconut Curry Turmeric Chicken (Whole30, Anti-Inflammatory)",
"source_url": "https://40aprons.com/coconut-curry-turmeric-chicken-whole30/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "Asian / American",
"servings": 4,
"prep_minutes": 5,
"cook_minutes": 37,
"total_minutes": 42,
"macros": {
"calories": 591,
"protein_g": 26,
"fat_g": 49,
"net_carbs_g": 9,
"total_carbs_g": 12,
"fiber_g": 3
},
"thai_easy": true,
"tags": [],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 chicken bone-in skin-on thighs",
"1 teaspoon coconut oil",
"1/2 medium onion (chopped)",
"1 yellow bell pepper (seeded and sliced)",
"1 tablespoon yellow curry paste",
"1 tablespoon lime juice",
"1 13.5- ounce can coconut milk",
"1 1/2 teaspoons turmeric powder",
"1 tablespoon fish sauce",
"fresh black pepper",
"2 tablespoons coconut aminos",
"Salt",
"steamed cauliflower rice",
"fresh chopped cilantro"
],
"num_ingredients": 14
},
{
"slug": "creamy-low-carb-tuscan-shrimp",
"title": "Creamy low carb Tuscan shrimp",
@ -347,6 +482,133 @@
],
"num_ingredients": 9
},
{
"slug": "easiest-ever-slow-cooker-pulled-pork-keto-whole30",
"title": "Easiest Ever Slow Cooker Pulled Pork (Keto + Whole30)",
"source_url": "https://realsimplegood.com/crock-pot-pulled-pork/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "American",
"servings": 8,
"prep_minutes": 5,
"cook_minutes": 480,
"total_minutes": 485,
"macros": {
"calories": 315,
"protein_g": 43,
"fat_g": 13,
"net_carbs_g": 2,
"total_carbs_g": 3,
"fiber_g": 1
},
"thai_easy": true,
"tags": [
"keto pulled pork",
"low carb pulled pork",
"paleo pulled pork",
"pulled pork",
"whole30 pulled pork"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 lb pork butt ((also known as boston butt. Can also use pork shoulder))",
"1 tbsp Salt",
"1 tbsp Pepper",
"1 tbsp Garlic powder",
"1 tbsp Onion powder",
"1 tbsp Chili powder",
"1 tbsp Smoked paprika",
"1 cup Chicken broth"
],
"num_ingredients": 8
},
{
"slug": "easy-keto-chicken-piccata-with-lemon-caper-sauce",
"title": "Easy Keto Chicken Piccata with Lemon Caper Sauce",
"source_url": "https://www.tasteslovely.com/paleo-whole30-chicken-piccata/",
"meal_type": "side",
"protein_type": "chicken",
"cuisine": "Italian",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 15,
"total_minutes": 30,
"macros": {
"calories": 305,
"protein_g": 37,
"fat_g": 16.3,
"net_carbs_g": 1.2,
"total_carbs_g": 1.6,
"fiber_g": 0.4
},
"thai_easy": true,
"tags": [
"chicken piccata no almond flour",
"keto chicken piccata",
"low carb chicken piccata",
"whole30 chicken piccata"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"2 chicken breasts (cut in half horizontally and pounded 1/2" thick)",
"2 teaspoons kosher salt",
"1 cup pork panko",
"1 egg (beaten)",
"2 tablespoons avocado oil",
"1-1/4 cup chicken stock",
"1/4 cup lemon juice",
"1/4 cup capers (liquid drained)",
"3 tablespoons finely chopped parsley"
],
"num_ingredients": 9
},
{
"slug": "easy-paleo-salmon-salad-bowls-whole30-keto",
"title": "Easy Paleo Salmon Salad Bowls (Whole30 + Keto)",
"source_url": "https://realsimplegood.com/easy-paleo-salmon-salad-bowls/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American",
"servings": 4,
"prep_minutes": 10,
"cook_minutes": 20,
"total_minutes": 30,
"macros": {
"calories": 470,
"protein_g": 36,
"fat_g": 32,
"net_carbs_g": 5,
"total_carbs_g": 10,
"fiber_g": 5
},
"thai_easy": true,
"tags": [
"Salmon Bowls",
"Salmon Salad Bowls",
"Whole30 salmon bowls"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"8 cups romaine lettuce, chopped",
"4 salmon fillets ((of about even size))",
"1 tsp smoked paprika",
"1 tsp garlic powder",
"salt and pepper",
"Veggies ((whatever you have on hand - we used cucumber, carrots, tomatoes and kraut))",
"1 avocado, pitted and peeled",
"3 cloves garlic, peeled",
"1 lemon, juice of",
"1 tbsp dijon mustard",
"1 tsp ground black pepper",
"1 tsp apple cider vinegar",
"1/2 tsp sea salt",
"1/4 cup olive oil"
],
"num_ingredients": 14
},
{
"slug": "garlic-ginger-stir-fry-with-shrimp-and-cabbage",
"title": "Garlic ginger stir-fry with shrimp and cabbage",
@ -386,6 +648,55 @@
],
"num_ingredients": 10
},
{
"slug": "ginger-lime-salmon-gluten-free-whole30-paleo-gaps-aip-keto",
"title": "Ginger-Lime Salmon (Gluten-free, Whole30, Paleo, GAPS, AIP, Keto)",
"source_url": "https://eatbeautiful.net/ginger-lime-salmon-keto-whole30-aip/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American, Asian",
"servings": 5,
"prep_minutes": 15,
"cook_minutes": 15,
"total_minutes": 30,
"macros": {
"calories": 168,
"protein_g": 25,
"fat_g": 18,
"net_carbs_g": 3,
"total_carbs_g": 3,
"fiber_g": "?"
},
"thai_easy": true,
"tags": [
"aip",
"ginger",
"gluten-free",
"keto",
"lime",
"low carb",
"paleo",
"salmon",
"whole30"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"1-1/2 pounds salmon (, fresh or frozen, approximately ~ enough to feed 5 people)",
"1 bunch green onions",
"1/4 cup sesame oil (OR olive oil: *use olive oil for the AIP and Low-FODMAP versions)",
"2 to 3 inch nub fresh ginger (, grated)",
"2 cloves fresh garlic (crushed; only use 1 clove for Low-FODMAP)",
"2 Tablespoons coconut aminos",
"1 Tablespoon lime juice (, fresh, or lemon juice is fine)",
"1 teaspoon lime zest (from an organic lime (or lemon zest))",
"1 teaspoon raw honey (OR low carb liquid sweetener for Keto and Low Carb; omit for Low-FODMAP)",
"1/4 teaspoon sea salt",
"2 to 5 zucchini (depending on how many veggies you want or how many people you're serving; allow 1 zucchini per person)",
"1 bunch green onions' greens (leftover from above ingredients (or use an extra bunch for Keto and Low Carb))"
],
"num_ingredients": 12
},
{
"slug": "high-protein-turkey-breakfast-burger",
"title": "High protein turkey breakfast burger",
@ -2370,6 +2681,51 @@
],
"num_ingredients": 9
},
{
"slug": "keto-salmon-patties-paleo-whole30",
"title": "Keto Salmon Patties (Paleo + Whole30)",
"source_url": "https://realsimplegood.com/keto-salmon-patties/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American",
"servings": 6,
"prep_minutes": 15,
"cook_minutes": 10,
"total_minutes": 25,
"macros": {
"calories": 485,
"protein_g": 29,
"fat_g": 40,
"net_carbs_g": 3,
"total_carbs_g": 4,
"fiber_g": 1
},
"thai_easy": true,
"tags": [
"best salmon patties",
"keto salmon patties",
"Salmon Patties"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 cans wild salmon, drained ((6 oz cans) )",
"2 eggs ((optional))",
"2 tbsp arrowroot flour",
"2 cloves garlic, minced ((or sub about 1 tbsp garlic oil))",
"2 tbsp parsley, finely diced",
"1 lemon, juice and zest",
"1 tsp sea salt",
"1 tsp ground black pepper",
"2 tbsp avocado oil",
"3/4 cup avocado oil",
"1 eggs",
"1/4 tsp sea salt",
"1/2 tsp mustard powder",
"1 tbsp hot sauce ((more or less to taste) )"
],
"num_ingredients": 14
},
{
"slug": "keto-seared-salmon-with-creamy-lemon-sauce",
"title": "Keto seared salmon with creamy lemon sauce",
@ -2811,6 +3167,230 @@
],
"num_ingredients": 7
},
{
"slug": "paleo-buffalo-chicken-casserole-with-ranch-and-cauliflower-rice-whole30-low-carb",
"title": "Paleo Buffalo Chicken Casserole with Ranch and Cauliflower Rice (Whole30, Low Carb)",
"source_url": "https://40aprons.com/paleo-buffalo-chicken-casserole-whole30/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "American",
"servings": 4,
"prep_minutes": 5,
"cook_minutes": 30,
"total_minutes": 35,
"macros": {
"calories": 660,
"protein_g": 25,
"fat_g": 57,
"net_carbs_g": 9,
"total_carbs_g": 12,
"fiber_g": 3
},
"thai_easy": true,
"tags": [
"casserole"
],
"contains_dairy": true,
"dairy_ingredients": [
"cream"
],
"ingredients": [
"4 cups chicken (cooked, diced or shredded)",
"3 cups cauliflower rice (preferably pre-riced and frozen*)",
"1 cup green onions (sliced, plus more for garnish, about 4 total)",
"1/2 cup Whole30 mayonnaise",
"1/4 cup Whole30 ranch dressing (plus 2 tablespoons if necessary to coat chicken-rice mixture)",
"1/4 cup + 2 tablespoons coconut cream (only the solid white part from a can of coconut milk or cream)",
"1/2 cup hot sauce",
"1 teaspoon garlic powder",
"1/2-1 teaspoon salt",
"celery sticks",
"green onions (sliced)",
"fresh parsley (chopped)",
"ranch dressing"
],
"num_ingredients": 13
},
{
"slug": "paleo-pork-chops-with-mushroom-sauce-whole30",
"title": "Paleo Pork Chops with Mushroom Sauce (Whole30)",
"source_url": "https://paleoglutenfreeguy.com/paleo-pork-chops-mushroom-sauce-whole30/",
"meal_type": "side",
"protein_type": "chicken",
"cuisine": "American",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 30,
"total_minutes": 45,
"macros": {
"calories": 302,
"protein_g": 32,
"fat_g": 16,
"net_carbs_g": 6,
"total_carbs_g": 7,
"fiber_g": 1
},
"thai_easy": true,
"tags": [
"keto pork chops",
"mushroom sauce",
"no cream",
"paleo pork chops",
"whole30 pork chops",
"without cream"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 boneless, thick-cut pork chops, room temperature",
"fine sea salt, plus \u00bd teaspoon for the sauce",
"freshly ground black pepper",
"1 tablespoon avocado oil or extra virgin olive oil",
"8 oz. sliced or chopped mushrooms, such as button, portobellos, cremini or a mix",
"1 large shallot, peeled and diced",
"3 garlic cloves, peeled and minced",
"1 teaspoon anchovy paste or tomato paste",
"\u00bd teaspoon dried thyme",
"\u00bd teaspoon dried rosemary",
"1 cup chicken broth",
"1 tablespoon arrowroot flour/starch",
"\u00bc cup full-fat coconut milk",
"2 teaspoons balsamic vinegar"
],
"num_ingredients": 14
},
{
"slug": "salmon-taco-bowls-paleo-whole30",
"title": "Salmon Taco Bowls (Paleo, Whole30)",
"source_url": "https://paleoglutenfreeguy.com/salmon-taco-bowls-paleo-whole30/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American, Mexican",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 20,
"total_minutes": 35,
"macros": {
"calories": 736,
"protein_g": 35,
"fat_g": 62,
"net_carbs_g": 5,
"total_carbs_g": 7,
"fiber_g": 2
},
"thai_easy": true,
"tags": [
"healthy salmon recipes",
"salmon bowl",
"salmon taco bowl",
"taco bowl"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 (6 oz.) salmon fillets (with or without skin, room temperature)",
"2 teaspoons chili powder",
"2 teaspoons ground cumin",
"1 teaspoon dried oregano",
"1 teaspoon garlic powder",
"1 teaspoon ground coriander",
"1 teaspoon onion powder",
"\u00be teaspoon fine sea salt",
"\u00bd teaspoon chipotle flakes or ground chipotle powder",
"\u00bd teaspoon ground cayenne powder",
"2 tablespoons avocado oil, olive oil or melted coconut oil",
"1 cup avocado oil mayonnaise",
"1 cup salsa",
"avocado oil spray or olive oil spray",
"Veggies and toppings ((see note below for ideas))"
],
"num_ingredients": 15
},
{
"slug": "spicy-pork-bowls-paleo-whole30-low-carb",
"title": "Spicy Pork Bowls (Paleo, Whole30 + Low Carb)",
"source_url": "https://realsimplegood.com/spicy-pork-bowls/",
"meal_type": "dinner",
"protein_type": "pork",
"cuisine": "American, Asian",
"servings": 5,
"prep_minutes": 5,
"cook_minutes": 15,
"total_minutes": 20,
"macros": {
"calories": 581,
"protein_g": 35,
"fat_g": 42,
"net_carbs_g": 11,
"total_carbs_g": 16,
"fiber_g": 5
},
"thai_easy": true,
"tags": [
"pork bowls",
"spicy pork",
"spicy pork bowls"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"2 inches fresh ginger, grated on a microplane",
"6 cups greens ((we used mixed greens - spinach and kale are great too))",
"6 ribs celery, sliced on the diagonal",
"2 carrots, sliced thinly on the diagonal",
"1 bell pepper, thinly sliced ((we used a red bell pepper, but whatever color works))",
"1 tbsp toasted sesame oil",
"2 lbs ground pork",
"2 tsp crushed red pepper flakes",
"1 tsp garlic powder ((or sub 1 tbsp garlic oil))",
"1/2 tsp sea salt",
"1/4 cup coconut aminos",
"1/4 cup water",
"1 tbsp fish sauce",
"4 cups cauliflower rice ((or white rice if not doing Whole30 or Keto))",
"1/4 cup mayo",
"1 tbsp hot sauce ((adjust to taste))"
],
"num_ingredients": 16
},
{
"slug": "teriyaki-salmon-whole30",
"title": "Teriyaki Salmon (Whole30)",
"source_url": "https://40aprons.com/teriyaki-salmon-whole30/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American, Japanese",
"servings": 4,
"prep_minutes": 10,
"cook_minutes": 10,
"total_minutes": 20,
"macros": {
"calories": 339,
"protein_g": 34,
"fat_g": 18,
"net_carbs_g": 7,
"total_carbs_g": 7,
"fiber_g": "?"
},
"thai_easy": true,
"tags": [],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"1 tablespoon avocado oil or refined coconut oil",
"4 salmon filets (about 4-6 ounces each)",
"1 clove garlic (minced)",
"1/4 teaspoon dried ginger",
"1/2 cup coconut aminos",
"1 tablespoon rice wine vinegar",
"1 tablespoon sesame oil",
"1 teaspoon arrowroot",
"1 tablespoon water",
"green onions for garnish (if desired)",
"sesame seeds for garnish (if desired)"
],
"num_ingredients": 11
},
{
"slug": "thai-chicken-with-satay-sauce-and-broccoli",
"title": "Thai chicken with satay sauce and broccoli",
@ -2856,6 +3436,264 @@
"1/2 red chili pepper (optional)"
],
"num_ingredients": 15
},
{
"slug": "thai-peanut-curry-with-chicken-keto",
"title": "Thai Peanut Curry with Chicken | Keto",
"source_url": "https://www.thismomsmenu.com/thai-peanut-chicken-keto-dairy-free/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "Asian, Thai",
"servings": 5,
"prep_minutes": 5,
"cook_minutes": 15,
"total_minutes": 20,
"macros": {
"calories": 367,
"protein_g": 25,
"fat_g": 31,
"net_carbs_g": 3,
"total_carbs_g": 4,
"fiber_g": 1
},
"thai_easy": true,
"tags": [
"keto thai peanut curry with chicken"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"1 tbsp coconut oil",
"1 clove garlic (minced)",
"1 lb boneless skinless chicken breast (cut into bite sized pieces)",
"1 can coconut milk",
"2 tbsp red curry paste",
"3 tsp fish sauce",
"6 tbsp peanut butter",
"to taste liquid stevia",
"salt and pepper"
],
"num_ingredients": 9
},
{
"slug": "whole30-bang-bang-shrimp-paleo-grain-free-nut-free",
"title": "Whole30 Bang Bang Shrimp (Paleo, Grain Free, Nut Free)",
"source_url": "https://40aprons.com/whole30-bang-bang-shrimp-paleo/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "Thai",
"servings": 4,
"prep_minutes": 10,
"cook_minutes": 10,
"total_minutes": 20,
"macros": {
"calories": 434,
"protein_g": 28,
"fat_g": 22,
"net_carbs_g": 20,
"total_carbs_g": 28,
"fiber_g": 8
},
"thai_easy": true,
"tags": [
"nut free"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"1 pound shrimp (peeled and deveined)",
"1 egg (whisked well)",
"2/3 cup coconut flour",
"1/2 cup arrowroot powder",
"1/2 teaspoon salt",
"pepper (to taste)",
"coconut or avocado oil (for frying)",
"sliced green onions (green part only, for garnish, optional)",
"sesame seeds (for garnish, optional)",
"1/4 cup + 2 Tbsp. Whole30 mayonnaise",
"2 1/2 tsp. sriracha or hot sauce",
"2 1/4 Tbsp. ketchup",
"1 1/2 tsp. coconut aminos",
"1 garlic clove (minced)",
"salt (to taste)"
],
"num_ingredients": 15
},
{
"slug": "whole30-instant-pot-chicken-tortilla-less-soup-with-slow-cooker-option",
"title": "Whole30 Instant Pot Chicken Tortilla-Less Soup (with Slow Cooker Option)",
"source_url": "https://40aprons.com/whole30-instant-pot-chicken-tortilla-less-soup-paleo/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "American, Mexican",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 45,
"total_minutes": 60,
"macros": {
"calories": 453,
"protein_g": 34,
"fat_g": 28,
"net_carbs_g": 15,
"total_carbs_g": 21,
"fiber_g": 6
},
"thai_easy": true,
"tags": [
"elimination diet",
"pressure cooker",
"winter meals"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"2 large boneless, skinless chicken breasts (equally thick, approximately 8-10 ounces each)",
"salt (to taste)",
"2 10-ounce cans diced tomatoes with green chiles",
"1 14.5-ounce can low-sodium chicken broth",
"1 cup chopped onion (approximately 1 medium onion; any color)",
"2 teaspoons garlic powder",
"1 teaspoon onion powder",
"1-3 teaspoons chipotle pepper powder (see Notes)",
"1 teaspoon cumin",
"2 teaspoons chili powder",
"1 teaspoons dried oregano",
"1 teaspoon smoked paprika",
"2 medium zucchini (approximately 6-8 ounces each; chopped or cut into \u00bd-inch half moons)",
"1 14-ounce can unsweetened, full-fat coconut milk (whisked until smooth, see Notes)",
"fresh avocado slices",
"thinly sliced red onions",
"chopped fresh cilantro",
"fresh lime juice"
],
"num_ingredients": 18
},
{
"slug": "whole30-keto-pork-chops-with-bacon-mushroom-sauce",
"title": "Whole30 + Keto Pork Chops with Bacon Mushroom Sauce",
"source_url": "https://www.tasteslovely.com/whole30-keto-pork-chops-with-bacon-mushroom-sauce/",
"meal_type": "side",
"protein_type": "chicken",
"cuisine": "American",
"servings": 4,
"prep_minutes": 10,
"cook_minutes": 20,
"total_minutes": 30,
"macros": {
"calories": 462,
"protein_g": 57.4,
"fat_g": 21.7,
"net_carbs_g": 5.6,
"total_carbs_g": 7,
"fiber_g": 1.4
},
"thai_easy": true,
"tags": [
"Keto Bacon Mushroom Sauce",
"keto pork chops",
"Low Carb Pork Chops",
"Whole30 Bacon Mushroom Sauce",
"Whole30 Pork Chops"
],
"contains_dairy": true,
"dairy_ingredients": [
"cream"
],
"ingredients": [
"4 slices of bacon (sliced)",
"4 8-ounce pork chops (I get my hormone + antibiotic free pork chops from ButcherBox, which I highly recommend!)",
"2 teaspoons salt",
"2 teaspoons pepper",
"1/2 yellow onion (chopped)",
"8 ounces mushrooms (sliced)",
"2 cloves of garlic (grated or finely minced)",
"1 cup chicken stock",
"1 teaspoon arrowroot powder",
"2 teaspoons fresh thyme leaves",
"zest from 1 lemon",
"2 tablespoons cashew cream (<- link to homemade, could substitute Nutpods Original Flavor)"
],
"num_ingredients": 12
},
{
"slug": "whole30-keto-salmon-with-lemon-garlic-aioli",
"title": "Whole30 + Keto Salmon with Lemon Garlic Aioli",
"source_url": "https://www.tasteslovely.com/salmon-with-lemon-garlic-aioli-paleo-whole30-keto/",
"meal_type": "dinner",
"protein_type": "seafood",
"cuisine": "American",
"servings": 4,
"prep_minutes": 5,
"cook_minutes": 7,
"total_minutes": 12,
"macros": {
"calories": 299,
"protein_g": 37,
"fat_g": 14.2,
"net_carbs_g": 3.5,
"total_carbs_g": 4.1,
"fiber_g": 0.6
},
"thai_easy": true,
"tags": [
"Keto Salmon with Lemon Garlic Aioli",
"Whole30 Salmon with Lemon Garlic Aioli"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 6-ounce wild caught salmon filets (skin on or skinless)",
"1 teaspoon salt and pepper",
"1 tablespoon olive oil",
"1/3 cup mayonnaise",
"zest of 1 lemon",
"2 teaspoons fresh lemon juice",
"1 garlic clove (grated or finely minced)",
"1/4 teaspoon salt & pepper (or more to taste)"
],
"num_ingredients": 8
},
{
"slug": "whole30-marry-me-chicken",
"title": "Whole30 Marry Me Chicken",
"source_url": "https://40aprons.com/whole30-marry-me-chicken/",
"meal_type": "dinner",
"protein_type": "chicken",
"cuisine": "American",
"servings": 4,
"prep_minutes": 15,
"cook_minutes": 35,
"total_minutes": 50,
"macros": {
"calories": 321,
"protein_g": 35,
"fat_g": 15,
"net_carbs_g": 14,
"total_carbs_g": 29,
"fiber_g": 15
},
"thai_easy": true,
"tags": [
"one-pan meal"
],
"contains_dairy": false,
"dairy_ingredients": [],
"ingredients": [
"4 large boneless skinless chicken breasts (approximately 2 pounds)",
"salt (to taste)",
"freshly ground black pepper (to taste)",
"2 tablespoons avocado oil",
"1 \u00bd tablespoons minced fresh garlic (approximately 3 large cloves)",
"1 teaspoon Italian seasoning",
"\u00bc cup chicken broth",
"1 \u00bd cups unsweetened full-fat coconut milk (at room temperature - or coconut cream, or plain Nutpods; see Notes)",
"2 tablespoons nutritional yeast",
"\u00bd cup sun-dried tomatoes (see Notes)",
"\u00bd to 1 teaspoon salt (more or less to taste)",
"\u00bc teaspoon crushed red pepper flakes",
"2 tablespoons fresh basil (chiffonaded for garnish (see Notes))"
],
"num_ingredients": 13
}
]
}