8 eggs
8 ounces cream cheese
4 tablespoons melted butter
1 teaspoon vanilla extract
2 teaspoons cinnamon
Blend together eggs, cream cheese, butter, vanilla, and cinnamon until smooth and well combined.
Pour the mixture into a greased baking dish and bake at 350°F (175°C) for 30 minutes, or until set and lightly golden on top.
Let it cool slightly before serving for a warm, custardy treat with rich cinnamon and vanilla flavors.
Egg Salad
Makes 2 servings
6 eggs, cooked the night before and chilled overnight
4 heaping Tbsp homemade mayo
2 stalks celery, finely chopped
Customize your protein: 1 egg = 6 grams protein
Change Your Diet, Change Your Mind
1 whole chicken (4 lb)
Salt, to taste
½ cup bone broth
Serves 4 + Leftovers
Preheat oven to 375°F.
2. Place the chicken, breast side down, in a baking tray. Season generously with salt.
3. Cover the tray with parchment paper or aluminum foil and roast for about 30 minutes, then remove the paper and reduce the temperature to 350°F.
4. Gently tilt the baking tray and drain the rendered chicken fat into a glass jar. Flip the chicken over and pour the bone broth around the chicken. Season again and cook for another 40 minutes.
5. Turn off the oven, open the door, and let the chicken rest for 10 minutes while covered with parchment paper or aluminum foil. The legs should move about freely and if you slice between the leg and the breast, the juices should run clear.
6. Carefully remove the two thighs (leave the skin on) and save for lunch on day 4. Carve the chicken breasts, remove the wings, and debone the rest of the meat (with the skin).
7. Serve a 4 oz-piece of chicken breast alongside one of the wings. Carve them into slices and serve in the broth with the rendered chicken fat.
Nutrition facts per one serving: 56g fat, 52g protein, 0g total carbs, 0g fiber, 710 calories, 70% fat, 30% protein, 0% carbs
Change Your Diet, Change Your Mind
Chicken Thighs (carnivore)
Makes 1 serving
4 boneless chicken thighs (about 3oz each)
1 Tbsp duck fat
½ cup low-histamine chicken broth
Salt, to taste
DIRECTIONS:
1. Preheat oven to 350°F.
2. You’ll need a pot with a lid that you can transfer from the stove top to the oven. Brown the chicken thighs, skin side down, in the duck fat over medium-high heat.
3. Add the broth and bring to a simmer before transferring to the oven, lid on, for 40 minutes
Ribeye
Makes 1 serving
1 ribeye steak, 1" thick (about 10 oz)
2 tbsp tallow
1–2 tsp salt
DIRECTIONS:
1. Bring the meat to room temperature—this will make all the difference!
2. Pat dry and rub the steak generously with 1 tablespoon tallow—this will form the amazing crust that we’re looking for. You can also marinate the steak overnight. Season with salt.
3. Add the rest of the tallow to your skillet (a deep frying pan) and make sure it is smoking hot before putting in the steak. Stand back to avoid any splatter.
For a medium-rare steak, sear the meat for about 12 minutes, turning about 1 minute before the halfway point. You can use a meat thermometer (see details below) to cook the steak to your preference. Pierce it into the side of the steak and monitor the temperature.
5. Take the steak off the stove before it reaches your desired internal temperature as it will continue to rise as it rests.
6. Rest your steak for 5 minutes before serving, covering lightly with parchment paper. This ensures the juices are reabsorbed back into the meat. This step is a “must” for any protein you cook hard and fast.
Nutrition facts per one serving: 75g fat, 50g protein, 0g total carbs, 0g fiber, 875 calories, 77% fat, 23% protein, 0% carbs
Doneness
Remove from heat at
After resting
Rare
118°F
120°F
Medium rare
125°F
130°F
Medium
136°F
140°F
Change Your Diet, Change Your Mind
Shredded Chicken
Makes 1 serving
3 tbsp duck fat
2 boneless chicken thighs
Salt, to taste
DIRECTIONS:
1. Heat the duck fat in a frying pan. Use two forks or your hands to shred the leftover chicken from the bones. This will make it easier for the fat to be absorbed into the meat.
2. Reheat the meat while stirring for a few minutes, season with salt, and serve.
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Nutrition facts per one serving: 60g fat, 53g protein, 0g total carbs, 0g fiber, 760 calories, 72% fat, 28% protein, 0% carbs
