MUFFINS IN TOTAL: 13.2 g protein; 17.3 g fat; 1.4 g net carbs; 215 kcal PER MUFFIN, IF 12 MUFFINS IN TOTAL: 8.8 g protein; 11.6 g fat; 1.0 g net carbs; 143 kcal SCRUMMY STREUSEL-TOPPED BLUEBERRY MUFFINS Topped with lip-licking streusel, sugar-free blueberry muffins have never tasted this good before! Heres why: This recipe uses a lower oven temperature to prevent the (starch-free) streusel from getting too dark, and to keep the muffins deliciously moist. Wild blueberries are the most nutritiousand the most naturaloption, so go for them if you can find them. INGREDIENTS FOR THE STREUSEL: 3/4 cup (90 g) chopped pecans 2 tablespoons (26 g) erythritol crystals 1/2 teaspoon Ceylon cinnamon 1 1/2 tablespoons (25 ml) melted grass-fed butter or extra-virgin coconut oil FOR THE MUFFINS: 4 eggs 1/3 cup (80 ml) heavy cream or coconut milk 1/3 cup (33 g) erythritol crystals 20 drops vanilla stevia, or to taste 1/2 cup (60 g) coconut flour 1/2 cup (75 g) frozen wild blueberries Yield: 10 muffins 1

. Preheat the oven to 300F (150C). Line a muffin pan with paper liners. 2. Prepare the streusel: Combine all the streusel ingredients in a medium bowl. Mix well with a spoon. Set aside. 3. Prepare the muffin batter: Place the eggs, cream, erythritol, and vanilla stevia in a medium bowl and mix well. Gradually add the coconut flour, mixing all the time to prevent lumping. Fold in the frozen blueberries. Scoop the batter into the muffin liners, filling them three-quarters full. Divide the streusel between the muffins, gently pressing it into the muffin batter so it sticks. Bake for 30 to 40 minutes, or until a toothpick inserted in the middle of a muffin comes out almost dry. Remove from the oven, let cool slightly, and serve, or freeze for 1 to 2 months. NUTRITION INFO WITH STREUSEL IN TOTAL: 53.7 g protein; 145.8 g fat; 24.1 g net carbs; 1635 kcal PER MUFFIN, IF 10 MUFFINS IN TOTAL: 5.3 g protein; 14.6 g fat; 2.5 g net carbs; 164 kcal WITHOUT STREUSEL IN TOTAL: 44.5 g protein; 62.5 g f

6 g net carbs; 827 kcal PER MUFFIN, IF 10 MUFFINS IN TOTAL: 4.4 g protein; 6.3 g fat; 2.0 g net carbs; 83 kcal TWO-MINUTE RASPBERRY CREAM CHEESE BREAKFAST IN A MUG Cheesecake? Sweet omelet? Call this dish whatever you like. Its both tasty beyond belief and immensely satisfying. It features juicy raspberries in a rich cheesecake-like texture, and the egg adds a dose of satiating protein. Try it with other berries, too, and feel free to add spices to taste, such as cinnamon and ginger. INGREDIENTS 2 ounces (60 g) full-fat cream cheese 1/4 cup (25 g) frozen raspberries 1 egg 10 drops vanilla stevia, or to taste Yield: 1 serving Combine all the ingredients in a small microwave-safe ramekin or mug. Mix well. Cook in the microwave oven on high for 1 minute and 30 seconds, or until the omelet is cooked around the edges but is still jiggling in the center. Dont overbake. Let cool slightly and then serve with fresh berries and whipped cream. NUTRITION INFO IN TOTAL: 11.4 g protein; 20.4

1 g net carbs; 242 kcal ONE-MINUTE OMELET IN A MUG Consuming protein in the morning can really help boost your energy levels throughout the day, and thats where this sixty-second, mess-free breakfast comes in: All you need is a mug and a microwave. To turn it into a full breakfast, serve it with raw vegetables and some starch-free bread. You can also add