Healthy

thick noodles • oil • ripe tomatoes • onion • chicken bouillon powder (such as Knorr) • cooked chicken, diced • spinach, washed • cilantro • water (about 4 liters)

mushrooms • chicken breast fillet • onion • garlic • water (120 ml) • tapioca starch (or substitute with a small amount of xanthan gum for keto) • tamari sauce • Salt, to taste

rotisserie chicken • chayote squash • black nightshade greens (hierba mora) • garlic • Chili pepper, to taste • Salt and pepper, to taste

chopped nopales (about 300 grams) • Salt, to taste • Black pepper, to taste • Vegetable seasoning, to taste • tomato • garlic or garlic powder • onion • bacon • little cilantro • Mozzarella cheese, to taste

almond flour (65 grams) • shredded cheese (mozzarella, Parmesan, and cheddar) (150 grams) • eggs • baking powder • Pepper, to taste

brown rice (about 200 grams) • water (about 1.5 liters) • chicken bouillon • onion • yellow or red bell pepper (cut into thin strips) • green bell pepper (cut into thin strips) • carrot (cut into thin, short strips) • corn kernels, to taste • olive oil

boneless, skinless chicken breast (about 300 grams) • cornstarch (about 30 grams) • plain yogurt (about 60 grams) • bran flakes cereal (about 50 grams) • salt • black pepper • garlic powder • cooking spray

blackberries, fresh or frozen (about 75 grams) • strawberries, fresh or frozen (about 75 grams) • water (about 60 ml) • erythritol • vanilla extract • fresh lemon juice (about 30 ml) • chia seeds

cauliflower florets (about 150 grams) • eggs • white onion (about 2 tablespoons) • garlic powder • Black pepper, to taste • Salt, • Olive oil, • heavy cream (optional)

eggs • egg whites • heavy cream, unsweetened coconut milk, or unsweetened almond milk (120 ml) • psyllium husk or ground chia seeds • baking soda • coconut flour • vanilla extract • ground cinnamon • sweetener • cream of tartar or lemon juice • heavy cream (240 ml) • cream cheese (50 grams) •

bittersweet chocolate bars (about 400 grams) • butter (about 80 grams) • eggs (separate yolks and whites) • baking powder (such as Royal brand, about 5 grams) • almond flour • low-calorie sweetener • brandy • vanilla extract • ground cardamom • salt

almond flour (about 96 grams) • coconut flour (about 24 grams) • xanthan gum • baking powder • salt • apple cider vinegar • egg, lightly beaten • water • nutritional yeast

boneless, skinless chicken breast • poblano pepper • small can of corn kernels • onion • cactus tortillas (or substitute with low-carb tortillas) • all-purpose tomato sauce (about 240 ml) • mozzarella cheese (about 100 grams) • garlic cloves • olive oil • salt to taste • pepper to taste • light sour cream •

ground beef (500 grams) • large egg • Black pepper, to taste • tomatoes • onion • garlic clove • Breadcrumbs, • Salt, to taste • Olive oil, • Chipotle-flavored tomato puree, to taste (optional)

almond flour (about 96 grams) • sweetener: erythritol, monk fruit, or stevia (about 200 grams) • coconut flour (about 56 grams) • unsweetened cocoa powder • baking powder • eggs • melted butter (about 115 grams) • Greek yogurt (about 245 grams; see my recipe) • vanilla extract • Red food coloring, to taste • mascarpone cheese (about 7 ounces) • cream cheese (about 3.5 ounces) •

cooked chicken breast (about 200 grams) • pork rinds (about 70 grams) • tomatillos • serrano peppers • shredded mozzarella cheese (about 40 grams) • olive oil (15 ml) • lactose-free cream (30 ml) • fresh parsley • Salt and pepper, to taste • onion

large tomatillos • serrano peppers • onion • garlic clove • small handful cilantro • sour cream • cream cheese • cooked chicken (leftover) • pork rinds, crushed (plus extra) (about 100 grams) • pork rinds, crushed (about 12 grams) • medium eggs • sour cream •

raw shrimp, cleaned and peeled (150 grams) • finely chopped red onion (30 grams) • Finely chopped cilantro, to taste • serrano peppers, finely chopped • Sea salt, to taste • Sugar-free, low-carb ketchup • avocado • cucumber, thinly sliced • Juice of 11 limes • Hot sauce for seafood, to taste

textured soy protein (about 40 grams) • eggs • Shredded melting cheese, such as Monterey Jack or mozzarella, to taste • Refried beans, to taste • Avocado, for garnish, to taste

whole egg • whole wheat sandwich bread • protein powder with rice pudding or dulce de leche flavor • unsweetened almond milk (about 60 ml) • vanilla extract • Dried cranberries or raisins, to taste • Almonds, to taste • Unsweetened shredded coconut, to taste • Walnuts, to taste

almond flour (about 100 grams) • flaxseed meal (about 100 grams) • coconut flour (about 35 grams) • psyllium husk or 1 teaspoon xanthan gum • salt • warm water or more as needed (about 250 ml) • olive oil

cooked, shredded chicken • garlic, finely chopped • onion, finely chopped • Salt and pepper to taste • almond flour (about 96 grams) • coconut flour (about 24 grams) • xanthan gum • baking powder • salt • apple cider vinegar • large egg, lightly beaten, plus 1 egg white • water •

beef steak of your choice (such as T-bone) • Chihuahua cheese (about 4 oz / 115 grams) • cucumber • tomato • Cilantro • Salt, to taste • Black pepper, to taste • tomatoes • arbol chiles • garlic clove • Cilantro stems, • Salt, to taste

cooked beans (about 55 grams) • corn tortillas • light mayonnaise • Mustard, to taste • Ketchup, to taste • panela or Chihuahua cheese (about 60 grams) • corn tortillas • tomato • onion • avocado

beef brisket or chuck (about 1 kg) • water (4 liters) • salt • dried oregano • guajillo chiles • garlic • precooked hominy (about 1 kg) • medium onions

pork rinds • large eggs • cream cheese • cooked chicken breast, shredded • Mozzarella cheese, to taste • Sour cream, • tomatillos • serrano pepper • onion • garlic cloves • Water,

chipotle peppers in adobo sauce • tomatoes • onion • garlic • cooked chicken breast • Shredded chicken • Lettuce • Steamed vegetables

pork (such as shank, ribs, or shoulder) • large head cauliflower • garlic • onion • Salt • guajillo chiles (mirasol) • arbol or morita chiles (optional) • ancho chiles • Crushed dried oregano • Shredded lettuce • Thinly sliced red radishes • Chopped onion •

tilapia (about 400 grams) • garlic powder, to taste • salt, to taste • cumin, to taste • black pepper, to taste • pico de gallo (onion, tomato, and cilantro), to taste • lime, to taste • corn tortillas, to taste • cucumber, to taste • salsa, to taste • dressing, to taste

corn tortilla • egg • avocado oil • salsa of your choice, I used tomato with chile de árbol • cooked beans