Easy Everyday Keto by Andrew Shelby

Easy Everyday Keto
Learn Interesting and Easy Keto

Recipes to Lose Weight, Eat
Tastefully, and Restore Your Physical
Condition to Live Healthy
By Andrew Shelby
Copyright © 2020 Andrew Shelby
All rights reserved.
Table of Contents
Introduction
The Meaning of Keto
Chapter 1: The Ketogenic Diet Explained
Macros Explained
The Role of Calories - Fats, Protein, & Carbs
The Balance of Exercising & Eating Habits
Keto Versus Other Famous Diets
Hints to Produce Energy From Foods
Do You Know What Your Body is Craving?
The Importance of Drinking Water
Stock the Fridge
Purchase Keto-Friendly Fresh Veggies
Purchase Keto-Friendly Fresh Fruits
Choose Healthy Fats:
Benefits of Ingredients Used
Choose Healthy Sweeteners
Benefits of Spices Used
Chapter 2: Delicious Breakfast & Brunch Specialties
Bacon & Brie Frittata
Bacon & Egg Breakfast Muffins
BLT Wrap For Brunch
Breakfast Skillet
Eggs Benedict Quiche
Green Buttered Eggs
Mini Bacon & Kale Frittatas
Mushroom Spinach Frittata
Pigs in Pancakes
Pumpkin Spice Egg Loaf
Roasted Tomato & Pecorino Breakfast Frittata
Sausage & Cheese Omelet Roll
Sausage Gravy & Biscuits
Southwestern Cauliflower Breakfast Pizza
Sweets Corner
Chocolate Loaf
Cocoa Waffles
Peanut Butter Protein Bars
Sugar-Free Krispy Kreme ™ Doughnuts
Chapter 3: Luncheon Salad & Pasta
Salad Options
Greek Chopped Salad
Greek Meatball Salad
Jar Salad
Kiwi & Feta Chicken Salad
Pecan & Chicken Salad with Cucumber Bites
Steak Salad
Tuna Salad & Chives
Pasta & Meatball Options
2 Ingredient Keto Pasta
Creamy Salmon Pasta
Gluten-Free - Vegan Zucchini ‘Meatballs’
Italian Parmesan Chicken Meatballs
Keto Spaghetti Sauce
Zoodles & White Clam Sauce
Chapter 4: Lunchtime & Dinner Soups
Asiago Tomato Soup
Broccoli “N” Cheese Soup - Crock Pot
Cabbage Roll ‘Unstuffed’ Soup
Carrot - Chili Soup
Chicken ‘Zoodle’ Soup
Chili Delight - No-Beans
Chilled Avocado Mint Soup
Creamy Chicken Soup
Curried-Style Fish Stew
Egg Drop Soup
Healthy Green Soup
Sausage Kale & Mushroom Soup
Chapter 5: Sandwiches - Snacks & Appetizers
Sandwiches
Philly Cheesesteak
Shrimp & Fish Roe Salad Sandwiches
Other Snacks & Appetizers
Air-Fried Taco Meatballs
Avocado - Tuna Melt Bites
Beef Satay
Chicken Salad Deviled Eggs
Coleslaw Stuffed Wraps
Grilled Caprese Skewers With Sourdough & Halloumi
Lunch Kabobs
Roasted Cauliflower with Blue Cheese Sauce & Bacon
Spinach Salmon Roulade
Sushi
Smoothies For A Quick Snack - Meal or Appetizer
Almond Lover Smoothie
Banana Bread & Blueberry Smoothie
Keto Avocado-Raspberry Smoothie
Strawberry Almond Smoothies
Chapter 6: Seafood & Poultry Specialties
Seafood Favorites
Blue Crabs with Lime - Chipotle & Brown Butter Sauce
Broiled Oyster with Spicy Sauce
Cajun Trinity Keto Crab Cakes
Chaffles & Prawns with Toppings
Cioppino Italian Seafood Stew - Gluten-Free
Crunchy Fish and Chaffle Bites
Lemon Butter Scallops
Mahi-Mahi Fillets
Pan-Fried Cod
Shrimp Alfredo
Shrimp & Bacon Risotto
Tuna Fritter
Poultry Options
Asparagus-Stuffed Chicken
Bacon-Wrapped Chicken - Air Fryer
Chicken Enchilada Bowl
Chicken Mozzarella & Pesto Casserole
Chicken Parmesan Meatballs
Chicken Tenders - Chick-fil-A Copycat
Creamy Onion Chicken
Kung Pao Chicken
Lemon Parsley Buttered Chicken - Slow Cooked
Chapter 7: Pork & Beef
Pork
Kalua Pork & Cabbage
Pork-Chop Onion & Mushroom Fat Bombs
Pork Kebabs
Stuffed Pork Chops
Beef
Sloppy Joe Chaffles
Air Fryer Korean Tacos
Cabbage & Bacon Burger Stir Fry
Cheeseburger Calzone
Cheeseburger Spaghetti Squash Casserole
Garlic Butter Prime Rib Roast
Ground Beef Cauliflower Lasagna
Keto Burger Fat Bomb
Skillet Steak - Nacho Style
Slow-Cooked Barbecue Meatloaf
Chapter 8: Sauces - Gravy & Dressings
Keto Sauces
Avocado Mayonnaise
Easy Alfredo Sauce
Enchilada Sauce
No-Cook Avocado Hollandaise
Spicy Lemon Herb Sauce
Gravy Options
Brown Style Gravy
Creamy Mushroom Gravy Sauce
Keto Onion Gravy For Meats
Sausage Gravy
Tabasco Gravy
Chapter 9: Desserts
Keto Pie Crust
Brownie in a Mug
Cheesecake Mocha Bars
Chia Bars
Chocolate Lava Cake
Cinnamon Twists
Coconut Chia Bars
Dark Chocolate Brownies
Gingerbread – Slow Cooked
Individual Strawberry Cheesecakes
Lemon Cake
Lemon Custard Tarts
Mocha Pudding Cake – Slow Cooked
Pistachio Dark Chocolate Tart
Pumpkin Bars with Cream Cheese Frosting
Spice Cakes
Zucchini Bread
Chapter 10: 16-Day Meal Plan
Conclusion
Index For The Recipes:
Introduction
Congratulations on purchasing Easy Everyday Keto, and thank you
for doing so. I hope you will find plenty of useful information on the
ketogenic diet plan and learn how to use it in your menu planning
efficiently.
The keto or ketogenic diet is a moderate protein, low-carbohydrate,

and high-fat diet plan that can help your body burn the unwanted fat.
Over fifty studies have shown its benefits for your health, weight
loss, and performance, making it a technique that is recommended
by an abundance of doctors. It can assist you in losing excessive
body fat without creating those nagging hunger bouts, as indicated in
2016 in the British Journal of Nutrition.
The Meaning of Keto
Your body produces ketones, which are small fuel molecules, which
act as an alternate fuel source for the body, especially your brain,
when your blood sugar (glucose) is in short supply.
If you’re eating fewer calories and fewer carbs, your liver will
produce ketones from the fat. Your brain will consume tons of energy
daily, and it cannot function on fat directly. It can only operate on
ketones or glucose. Ketosis is reached as your body enters a
metabolic state when your body produces these ketones.
Fasting (not eating anything) is the quickest way to achieve ketosis,

but you cannot fast indefinitely. The ketogenic diet, on the other
hand, allows you to continue in the state of ketosis.
You have four basic ways to use to ketogenic dieting techniques:
Keto Method #1:The standard ketogenic diet (SKD) consists of

moderate protein, high-fat, and is low in carbs. Generally, this diet is
considered a low-carbohydrate (5% average), high-fat (75%
average), and moderate protein (20%) diet plan. These are average
counts and can vary.
Keto Method #2:Workout times will call for the targeted keto diet,
which is also called TKD. The process consists of adding additional
carbohydrates to the diet plan during the times when you are more
active. This is popular with sportsmen and women who are much
more active.
Keto Method #3:The cyclical ketogenic diet (CKD) entails a

restricted five-day keto diet plan followed by two high-carbohydrate
days.
Keto Method #4:The high-protein keto diet is comparable to the

standard keto plan (SKD) in all aspects. You will consume more
protein. Its ratio is repeatedly noted as maintaining 35% protein, 5%
carbs, and 60% fat. (Once again, these are average percentages.)
Chapter 1: The Ketogenic Diet Explained
Macros Explained
The first step is understanding the macronutrients and how they’re
calculated.
The macronutrients are the building blocks of food consisting of
protein, fat, and carbs.
Maintain your weight with a balance of high fats and low carbs. To
achieve weight loss, you will need to reduce your carbohydrate
intake. The ketogenic techniques will provide you with the required
foods to lose weight and not be hungry. Macros are found in varying
amounts, which are measured using grams. For example, fat equals
approximately nine calories per gram, protein at four calories, and
the carbs at four calories for each gram.
Count The Calories Or The Macros: Which Is Best?

The short of counting calories is that they don’t tell the whole story.
You can fill up on the ‘right’ calories, and you may also lose muscle
mass. For example, you count one hundred calories of avocado (a
fat), which is better than one hundred-calorie cookie (carbs). That is
why keto counts the macros (fat, protein, and carbs), not the
calories.
Remember This Formula: You will need to calculate your net carbs
on some of the recipes you discover on the Internet — some list only
the total carbs. If that happens, just take the total carbs listed (-) fiber
(=) the total net carbs, which is what you need to track for an
accurate count so you can remain in ketosis.
The Role of Calories - Fats, Protein,& Carbs
Carbs Needed Daily to Lose Weight
To achieve weight loss, you will need to reduce your carbohydrate
intake. You will soon realize the plan will allow you to feel full and
satisfied while still losing weight. You simply restrict carb intake,
including starches such as bread and pasta, as well as sugars. As a
result of the keto diet, you will replace them with fat and protein. Not
only will you lose weight, but you will also lower blood pressure,
triglycerides, and blood sugar.
What works for one person as a ‘low-carb’ diet might be too low for
another person. It depends on your activity levels, age, body
composition, and gender. It may also depend on your metabolic
health, food culture, and personal preferences.
If you are more active and have more muscle mass, you can tolerate
more carbs versus someone who is sedentary. If people get
metabolic syndrome, he/she may become obese or suffer from type
II diabetes, whereas the rules change. It is sometimes referred to by
scientists as ‘carbohydrate intolerance.’
As mentioned, there’s no set rule for carb intake. These are some of
the basic guidelines to consider as you blaze the path on the
ketogenic diet plan, which is effective about 90% of the time:
Moderate Carb Intake: 100-150 Grams Daily

If you are active and lean trying to maintain weight, these are some
of the foods to consider:
● Several fruits daily
● All the veggies you can eat
● Healthy starches such as rice, oats, sweet potatoes, and
potatoes
50-100 Grams Daily:

● Plenty of veggies
● 2-3 pieces of fruit each day
● Minimal intake of starchy carbs
20-50 Grams Daily:

Losing weight at the rate of 20-50 g. daily quickly falls into this
category. If you have diabetes, are obese, or metabolically
deranged, this is the plan for you. If you are consuming less than 50
grams daily, your body will achieve a ketosis state which supplies the
ketone bodies.
Consider these guidelines:

● Some berries with whipped cream
● Plenty of low-carbohydrate veggies
● Trace carbs from foods including nuts, seeds, and avocados
As you now see, it is essential to experiment and categorize where

you fall on the scales before you make any changes. Seek your
doctor’s advice before changing your eating patterns. In some
cases, you could reduce the need for some medications.
The Balance of Exercising & Eating Habits
If you are not eating sufficient food, your body’s metabolism will slow
down. Research studies indicate that the metabolic rate can drop as
much as 15% if you do aerobic exercise more than one hour daily.
Also, eating too little food can have the same results. In this event,
over six months, your metabolic rate would drop by about 6%, with a
25% calorie deficit.
For example, if you are 240 pounds, you can receive approximately
2449 calories from fat storage. At 220 pounds, it would be about
11821 calories. You see how it drops.
Against the logic, add some extra fat and protein to see if it helps.
You should also consider a 4-day workout regimen as your maximum
training time weekly. Work-out in short intervals any time of the day
you feel the need to get moving. You just need fast feet, and high
knee lifts to perform your exercises. After all, you are trying to push
your heart to its maximum, not your biceps. Give yourself some
needed rest.
You must keep track of the macros to ensure your body remains in
balance.
Keto Versus Other Famous Diets
The Keto Diet limits the carbohydrate intake at 5% of the energy
intake, whereas the low-carb diet plans have no definition. The
ketogenic diet is moderate protein, high-fat, and low-carbs. With its
limitations of carbs, the diet forces your body to burn the fat for
energy (ketosis).
During the introductory stage, the Atkins diet is set at roughly 15-30
grams per day of carbs to help promote fat burning instead of using
glycogen for energy. Its popularity took a dive when individuals were
gaining weight over the long term, getting sick, and increasing their
blood lipid profile.
The Paleo diet is a newer trend based on eating, as our ancestors
did 10,000 years ago. It consists of eating more fruits and veggies
because meat supplies were not always available daily. The foods
contain more fiber, omega-3s, vitamins, and minerals. They also had
less salt and saturated fats.
Fats aside from meat should come from healthy oils (avocado,
macadamia, walnut, olive). The balance of the diet should reflect
refined sugar, legumes, potatoes, cereal grains, and dairy.
TheSouth Beach diet operates in phases to help with quick weight
loss. The first 14 days is a ‘restriction phase’ in which you cannot
eat, fruit, sugar, alcohol, ice cream, sweets, bread, pasta, rice,
potatoes, or baked goods. You will shake your metabolism and halt
your sugar dependence, placing your body in fat-burning mode. After
two weeks, you can add some of the carbs, including some fruits and
brown rice (phase 2). Phase three enters a long-term approach,
much like the Mediterranean diet with lean meats, some dairy, fresh
fish, and veggies.
Each diet claims to be best for you, so it is up to you to decide!
Hints to Produce Energy From Foods
You need to keep your energy levels high, which means you need a
variety of healthy oils and veggies as well as a balance of proteins,
carbs, and fats. Since some foods can provide a quick boost that
fades quickly, you need to discover ways to reduce cravings
between meals. Try one or all of these methods:
● Eat Smaller - More Frequent Meals
● Use Caffeine As A Plus
● Limit Alcohol Intake
● Enjoy Keto Energy Bars
Do You Know What Your Body is Craving?
Your body will tell you what is necessary to keep it going. The
message comes to you as a craving. Here are a few cravings with
what your body needs and a quick fix for the issue:
Carbs/Bread/Pasta: You need some nitrogen, which can be
remedied with some high protein meat.
Chocolate: The carbon, magnesium, and chromium levels are
screaming for some spinach, nuts, and seeds, or some broccoli and
cheese.
Fatty or Oily Foods: The levels of calcium and chloride need repair
with some spinach, broccoli, cheese, or fish.
Salty Foods: Your body is craving silicon. So, grab a few nuts and
seeds; just be sure to count them into your daily counts.
Sugary Foods: Several things can trigger the desire for sugar, but
typically phosphorous, and tryptophan are the culprits. Have some
chicken, beef, lamb, liver, cheese, cauliflower, or broccoli.
The Importance of Drinking Water
You may not know, but water is the main component of your blood.
It’s essential to carry nutrients to your cells and remove waste
products. If you become dehydrated, you will begin showing signs of
fatigue. If you enjoy working out (or not), be sure you drink an 8-
ounce glass of refreshing water before you begin. It’s also vital to
have another glassful after you have completed your time on the
mats. If you have passed the 30-minute workout, be sure to drink
small amounts of refreshing water every 15 minutes to half an hour.
Stock the Fridge
The first area to consider is stocking your refrigerator. Good health
depends on using fresh, organic, or raw milk products. Choose from
harder cheese items, including mozzarella and cheddar, since they
contain fewer carbs. Also, purchase full-dairy items to gain additional
calcium and protein. Add non-dairy items, including coconut, almond,
or cashew milk. Consider some of these items:
● Brie Cheese - 0.1 grams of net carbs per 1 ounce

● Cheddar or Colby Cheese - 0.4 net carbs per 1 ounce
● Cream cheese - 0.8 net carbs per 2 tablespoons
● Sour cream -1 gram net carb per 1 tablespoon
● Feta Cheese - 1.2 grams net carbs per 1 ounce
● Parmesan cheese - 0.9 per 1 ounce
● Heavy whipping cream - double cream & whipped - 3 grams of
net carbs per ½ cup
Understand the difference between ghee (clarified butter) and grass-
fed butter. As you begin using your ketogenic recipes, you may
notice some of them will have these items listed. You can promote
fat loss and retain lean muscle mass using butter. Butter consists of
water, milk solids, and butterfat. Ghee, an Indian staple, includes
pure butterfat. Therefore, if you have lactose sensitivities, ghee is
probably your best choice. The ghee also contains medium-chain
fatty acids that assist your immune system and digestion.
Whole Eggs: Search for a local area market for free-range
options. You can scramble, fry, boil, or devil eggs up for a
picnic or any occasion.
when you finish the 16-day-meal plan, begin to plan your week
meals by choosing among the recipes in the book. See our
example and insert the recipes you like. Adapt the recipes to
your food availability at the moment and fresh seasonal food.
You can copy it on a journal if you need.
Purchase Keto-Friendly Fresh Veggies
The values in the list are calculated for the times you don’t have a
specific recipe to use, so you don’t exceed your daily carbohydrate
limits. The following list will provide you with the net carbs used for
each ½ cup serving :
● Sprouted Alfalfa Seeds (0.2)

● Arugula (2.05)
● Asparagus - 6 spears (2.4)
● Hass Avocado - half of 1 (1.8)
● Green Snap Beans (3.6)
● Beet greens (0.63)
● Bell pepper (2.1)
● Broccoli (4)
● Savoy Cabbage (3)
● Carrots (6.8)
● Baby Carrots (5.3)
● Cauliflower (3)
● Celery (1.4)
● Chard (2.1)
● Chicory Greens (0.7)
● Chives (1.9)
● Coriander/Cilantro Leaves (0.9)
● Cucumber - With Peel (3.1)
● Eggplant (2.9)
● Garlic (31)
● Ginger Root (16)
● Kale (5.2)
● Leeks With Bulb + Lower Leaf 12.4)
● Lemongrass/Citronella (25)
● Red Leaf Lettuce (1.4)
● Iceberg Lettuce (1.8)
● Brown Mushrooms (3.7)
● Mustard Greens (1.5)
● Yellow Onions (7.6)
● Scallions/Spring Onions (4.7)
● Sweet Onions (6.7)
● Banana Peppers (2)
● Red Hot Chili Peppers (7.3)
● Jalapeno Peppers (3.7)
● Sweet Green Peppers (2.9)
● Sweet Red Peppers (3.93
● Sweet Yellow Peppers (5.4)
● Portabella Mushrooms (2.6)
● Pumpkin (6)
● Radishes (1.8)
● Kelp Seaweed (8.3)
● Spirulina Seaweed (2)
● Shiitake Mushrooms (4.3)
● Spinach (1.4)
● Crookneck Summer Squash (2.6)
● Winter Acorn Squash (8.9)
● Tomatoes (2.7)
● Turnips (4.6)
● Turnip Greens (3.9)
● Summer Squash (2.6)
● Raw Watercress (3.6)
● White Mushrooms (2.3)
● Zucchini (1.5)
Purchase Keto-Friendly Fresh Fruits
The following group of fruits has been tallied as net carbs - some are
noted as total carbs - for ½ cup servings (100 grams):
● Boiled Apples – no skin (13.6)

● Apricots (7.5)
● Bananas (23.4)
● Fresh Blackberries (5.4)
● Fresh Blueberries (8.2)
● Fresh Strawberries (3)
● Cantaloupe (6)
● Raw Cranberries (4)
● Gooseberries (8.8)
● Kiwi (14.2)
● Fresh Boysenberries (8.8)
● Oranges (11.7)
● Peaches (11.6 total carbs)
● Pears (19.2 total carbs)
● Pineapple (11 total carbs
● Plums (16.3 total carbs
● Watermelon- 7.1 total carbs
Choose Healthy Fats:
Not all fats are unhealthy.
● Natural Trans Fats:You find these in meat and dairy products

from grass-fed animals.
● Monounsaturated Fats: Avocados: Purchase this healthy

food, which has 24 grams to 30 grams of healthy fats and is
also high in fiber. The avocado is very filling and satisfying.
● Saturated Fats:This is found in palm or coconut oil (medium-

chain triglycerides (MCTs), cream, eggs, lard, ghee, butter, and
red meat.
● Natural Polyunsaturated Fats:Omega-3 is found in fish oil,

fish, chia, and flaxseeds. For legumes, seeds, and nuts rich in
Omega-6 (but just eat in small portions). The ratio of Omega-3
compared to Omega-6 should be as close as possible to 1:1.
Benefits of Ingredients Used
Apple Cider Vinegar:Who would believe the benefits you can
receive from just one to two tablespoons of vinegar in an 8-ounce
glass of water would help the process? You can choose the straight-
up method and skip the water. These are just a few ways this helps
your progress:
● Reduces cholesterol
● Excellent for detoxification
● Helps you to drop the pounds
● Improves your digestion tract
● Helps with sore muscles
● Controls sugar intake/aids in diabetes
● Strengthens your immune system
● A good energy booster
● Balances your inner body system and functions
Extra-Virgin Olive Oil (EVOO):Olive oil is one of the oldest edible

oils in existence, with culinary uses dating back to at least 1000 B.C.
and even more in the distance was the oil used for anointing priests
and kings. It’s versatile, delicious, and good for your
health. Research shows that olive oil helps to prevent cardiovascular
disease by protecting the integrity of your vascular system and
lowering LDL - the 'bad' cholesterol. Furthermore, after new
research, extra-virgin olive oil also improves the gut microbiome by
increasing the growth of probiotic “Bifidobacteria” strains.
Monounsaturated fats, like the ones in olive oil, are also linked with
better blood sugar regulation, including lower fasting glucose, as well
as reducing inflammation throughout the body. Research further
indicates extra-virgin olive oil resists oxidation during heating better
than many other cooking oils. EVOO has a smoke point as high as
410º Fahrenheit. That’s higher than most cooking applications call
for and makes olive oil more heat stable than many other cooking
fats.
Incorporate Coconut Oil:The oil is also used as one of the best

ways to improve ketone levels in people with nervous system
disorders, such as those with Alzheimer’s. Coconut oil contains
MCTs which speed up the ketosis process. Unlike many other fats,
the MCTs are absorbed rapidly and go directly to the liver, where
they are used for immediate energy – resulting in conversion to
ketones.
The oil contains four types of these fats, 50% of which comes from
the lauric acid. Research has indicated a higher percentage may
produce sustained ketosis levels because it is metabolized more
gradually than other MCTs. Add coconut oil slowly to your diet
because it can cause some stomach cramping or diarrhea until you
adjust. Begin with one teaspoon daily, and work it up to two to three
tablespoons for about one week.
Fermented Foods:Use items while on the keto plan such as

coconut milk kefir, coconut milk, yogurt, pickles, sauerkraut, and
kimchi to help with any digestive issues.
Peanut Butter:Purchase natural peanut butter but use caution
because they do contain high counts of carbohydrates and
Omega-6s. Macadamia nut butter is a wise alternative.
Pastured Pork & Poultry: Choose from duck, pheasant, or

quail, turkey breasts & ground turkey. Enjoy chicken thighs,
breasts, drumsticks, and ground chicken.
Fish:It’s preferable to eat any fish that are caught in the wild.
Include one single can of sardines (4 ounces) to receive 1,363
mg of omega-3 fatty acids, and nearly 400 IU of vitamin D.
Raw shrimp is 5 grams of net carbs for ¼ pound. Imitation crab
is 4.6 grams of net carbs for one ounce. Squid is nine grams
for ¼ pound. You can also include fresh or canned tuna, trout,
salmon, eel, catfish, flounder, cod, halibut, mahi-mahi,
snapper, or mackerel as part of your diet plan. Just portion into
bags and freeze until needed.
It is suggested by the dietary guidelines for Americans to

consume at least eight ounces of fish per week. It contains an
abundance of Vitamin D as well as healthy fat and protein.
Fish and seafood are also good for your brain and will help
with cognition and clarity while limiting the number of calories
you're consuming.
Shellfish: Choose crabs, clams, lobster, oysters, scallops,

squid, shrimp, or mussels.
Meat:Grass-fed meats are preferred because they have a

better fatty acid count. Choose from veal, lamb, goat, or other
wild game. Cuts of beef include chuck roast, flank steak,
sirloin, or lean ground beef.
Venison: This is an excellent choice since it is lean, and is grass-

raised meat.
Fresh Nuts: Nuts have more minerals than many other foods. Brazil
nuts can be added to your diet daily as they are very high in
selenium, which is vital for your immune system. It also assists your
thyroid function. Walnuts are another great source of omega-3 fatty
acids, protein, and fiber. The combo will fill you up and prevent blood
sugar spikes. Almonds, hazelnuts, macadamia, pecans, pine nuts,
cashews, or pistachios are also good choices.
Fresh Seeds: Pumpkin seeds are an excellent source of magnesium

to include in your keto plan. They help immensely with your blood
sugar levels and muscles. Flax seeds also provide an offering of
omega-3 fatty acids. The micronutrients found in flax help reduce
inflammation in your body. Sesame seeds, chia seeds, or psyllium
are also good options. Coconut is also a good choice that can be
used as shredded and unsweetened, which weighs in at .25 cup for
just 1.3 net carbs.
Garlic:Garlic leads the charge on lowering your blood sugar and

assisting you in weight loss. It helps control your appetite.
Lemon and Lime: Your blood sugar levels will naturally drop with
these citric additions, and signal a boost in your liver function. Use
them in green juices, with a salad, or with cooked meat or veggies.
The choices are limitless and assist you with the following:
● Reduces toothache pain
● Boosts your immune system
● Relieves respiratory infections
● Balances pH
● Decreases wrinkles and blemishes
● Reduces fever
● Excellent for weight loss
● Flushes out the unwanted, unhealthy materials
● Blood purifier
Choose Healthy Sweeteners
Consider each one of these sweeteners before you make a choice.
The recipes are usually flexible, but many typically recommend using
a specific product.
Swerve Granular Sweetener is also an excellent option as a blend

made from non-digestible carbs sourced from starchy root veggies
and select fruits. It is an excellent choice for those who do not like
the taste of stevia.
Swerve is on the market as a one-to-one substitute. However, start

with ¾ of a teaspoon for every one of sugar. Increase the portion as
needed. Swerve also has its own confectioners/powdered sugar for
your baking needs. On the downside, it is more expensive than other
products such as the Pyure.
Stevia Drops offer flavors, including English toffee, hazelnut, vanilla,

and chocolate. You can make sweetened coffee or drinks quickly.
However, everyone is different, and some think the drops are too
bitter to taste. Therefore, only use three drops to equal one teaspoon
of sugar.
Pyure Organic All-Purpose Blend is an excellent all-around

sweetener. There’s no bitter aftertaste with this stevia-based product.
The blend of stevia and erythritol is an excellent alternative to your
sweetening, baking, and cooking needs. It is suggested that you
substitute 1/3 teaspoon of Pyure for every one teaspoon of sugar.
Adjust this to your taste, since you can always add a bit more.
For powdered sugar, you can grind the sweetener in a NutriBullet or

other blender until it’s very dry.
The Purist is provided by NOW Foods has a 100% erythritol

sweetener. The product is about 70% sweet as sugar. Therefore, you
need a little more. Start by using 1.33 to 1.5 teaspoons of the
erythritol in comparison to one teaspoon of sugar.
Lakanto provides an apple-flavored - sugar-free syrup with a monk-

fruit and erythritol based. You can also select the Golden Monk Fruit
Sweetener as a brown sugar choice. The name monk-fruit came
from the Buddhist monks over 1,000 years ago. It is considered a
cooling-agent and may not agree with your digestive system. Use it
sparingly if using it in baked goods.
Sukrin Gold provides a brown sugar alternative. The mixture of

stevia and erythritol claims the one-to-one ratio for sugar. It is always
best to start with the rate of ¾ of a teaspoon per one teaspoon of
sugar. According to the standards in the United States, this is not a
good choice if you are seeking a gluten-free alternative because it
contains malt extract.
Benefits of Spices Used
Black Pepper:Pepper can promote nutrient absorption in the body
tissues, speeds up your metabolism for up to 8% for several hours
as it improves digestion. The main ingredient of pepper is a pipeline,
which gives it the pungent taste. As you will see, it is used
throughout your ketogenic recipes.
Cayenne Pepper:The secret fiery ingredient in cayenne is the
capsaicin, which is a natural compound that provides a slight
increase in your metabolism. The peppers are also rich in vitamins,
which are useful as an appetite controller, smooths out digestion
issues, and benefit your heart health.
Cinnamon: Use cinnamon as part of your daily plan to improve your
insulin receptor activity. Just put one-half of a teaspoon of cinnamon
into a shake or any type of keto dessert. As you will see, many of the
keto recipes contain the ingredient.
Ginger Benefits: Ginger is an effective diuretic that increases urine
elimination. It is also known for its cholesterol-fighting properties, as
a metabolism booster, and is even considered a mobility booster.
Ginger also helps fight bloating issues, especially for women who
experience weight gain and bloating during those times of the month.
Turmeric:The use of this Asian orange herb dates back to Ayurveda

and Chinese medicine. The curcumin, which is an anti-inflammatory
compound found in turmeric, helps improve your insulin receptor
function while regulating your blood sugar levels. It aids in digestion
and improves weight management. Add turmeric to your meats,
vegetables, green drinks, or smoothies. To maximize the antioxidant
elements, add the turmeric after the meal has finished cooking.
Mustard Seed:Spicy mustard can help boost your metabolism and
allow you to burn fat quickly. This is, in fact, due to its thermogenic
properties. Try substituting mayonnaise with mustard. They have the
same creamy texture, and you'll only be spending about one-tenth of
the calories.
Find us on Instagram, where we share contents and photos about
the book and the Ketogenic world:
easy.everydayketo
Andrew Shelby
https://www.instagram.com/easy.everydayketo
Chapter 2: Delicious Breakfast & Brunch
Specialties
Bacon & Brie Frittata

Servings Provided:6
Macro Counts - Per Serving:
● Net Carbs: 1.7 g
● Calories: 338
● Protein: 18 g
● Fat Content: 27 g
Ingredients:
● Slices of bacon (8)
● Eggs (8 large)
● Heavy whipping cream (.5 cup)
● Garlic (2 cloves)
● Salt and black pepper (.5 tsp. each)
● Brie sliced thin (easiest to do when it's cold (4 oz.)
● Also Needed: 10-inch oven-proof skillet
Preparation Technique:
1. Chop and fry the bacon in the skillet using the medium heat
temperature setting until it is crispy. Transfer it to drain on a
paper towel-lined plate. (Leave at least 2-3 tbsp. of bacon
grease in the skillet and remove from heat). Let the skillet cool.
2. Mince the garlic. Whisk the eggs with the garlic, salt, pepper,
cream, and about ⅔ of the cooked bacon. Set the skillet over
medium-low heat and swirl the remaining bacon grease to coat
its bottom and sides.
3. Add the mix to the skillet (undisturbed) and cook for seven to
ten minutes, leaving it somewhat loose to add the brie and rest
of the bacon.
4. Warm the broiler and place the skillet on the second-highest
rack.
5. Broil for about two to five minutes. Remove the pan and cool it
for a couple of minutes to serve.
Bacon & Egg Breakfast Muffins
Servings Provided: 12
● Calories: 69
● Protein: 5.6 g
● Fat Content: 4.9 g
Ingredients:
● Bacon slices (8)
● Eggs (8 large)
● Green onion (.66 cup)
1. Heat the oven at 350° Fahrenheit. Spritz the muffin tin slots
using a cooking oil spray.
2. Prepare a skillet using the medium temperature setting. Fry the
bacon until it’s crispy, and place it onto a layer of paper towels
to drain the grease. Chop it into small bits after it has cooled.
3. Chop the onions. Whisk the eggs, bacon, and green onions,
mixing well.
4. Dump the egg mixture into the muffin tin (half full).
5. Bake it for about 20 to 25 minutes. Cool slightly and serve.
BLT Wrap For Brunch
● Calories: 256
● Net Carbs: 2 g
● Protein: 8 g
Ingredients:
● Romaine or Iceberg lettuce leaves (2)
● Crispy fried bacon slices (4)
● Chopped tomatoes (.25 cup)
● Mayo (1 tbsp.)
● Optional: Pepper
1. Rinse the leaves of lettuce and let them drain in a colander.
2. Prepare the bacon in a skillet or the microwave until it’s crispy.
3. Spread a layer of mayonnaise on one side of the lettuce.
4. Chop and add the tomatoes and bacon bits. Season the wrap
as desired.
5. Roll it up and serve.
Breakfast Skillet
Servings Provided:2
● Calories: 556
● Protein: 65.2 g
Ingredients:
● Organic ground turkey/grass-fed beef (.75-1 lb.)
● Organic eggs (6)
● Keto-friendly salsa of choice (1 cup)
1. Warm the skillet and add the oil (medium heat). Add the
turkey/beef and simmer until the pink is gone.
2. Fold in the salsa and simmer for two to three minutes.
3. Crack the eggs and add them to the top of the turkey base.
Place a lid on the pot and cook for seven minutes until the
whites of the eggs are opaque.
4. Note: The cooking time will vary depending on how you like the
eggs prepared.
Eggs Benedict Quiche
Servings Provided:8
● Calories: 361
● Protein: 18.1 g
Ingredients:
The Quiche:
● Press-in pie crust (see recipe - dessert section)
● Canadian bacon (8 oz.)
● Eggs (6 large)
● Heavy whipping cream (.5 cup)
● Cloves garlic (2)
● Salt (1 tsp.)
● Pepper (.5 tsp.)
The Hollandaise:
● Eggs (2 yolks)
● Lemon juice (2 tsp.)
● Salt (.25 tsp.)
● Melted unsalted butter melted (.25 cup)
● Cayenne pepper (.125 tsp.)
● Chopped parsley for garnish
● Also Needed: Ceramic or glass container
Preparation Technique
1. Prepare the crust and warm the oven to reach 325°
Fahrenheit.
2. Chop/mince the bacon and garlic. Melt the butter.
3. Press the crust into a pie dish and bake it for 12 minutes.
4. Transfer it to the countertop to add the bacon.
5. Whisk the pepper, garlic, salt, cream, and eggs. Bake for 30-40
minutes. The center should still have a little jiggle. Let it cool.
6. Prepare the hollandaise by blending the salt, juice, and yolks in
a blender using the high setting for about 15 seconds.
7. With the blender running, remove the blender lid insert and
place a small funnel with a narrow stem into the hole.
8. Pour in the melted butter and cayenne. Drizzle over the quiche
and top it with chopped parsley as desired.
Green Buttered Eggs
Servings Provided:2
● Calories: 311
● Protein: 13 g
Ingredients:
● Cloves of garlic (2)
● Fresh cilantro (.5 cup)
● Fresh parsley (.5 cup)
● Fresh thyme leaves (1 tsp.)
● Coconut oil (1 tbsp.)
● Organic butter (2 tbsp.)
● Organic eggs (4)
● Ground cayenne (.25 tsp.)
● Sea salt (.25 tsp.)
● Ground cumin (.25 tsp.)
1. Finely chop the parsley and cilantro. Mince the garlic.
2. Warm a skillet to melt the oil and butter. Toss in the garlic and
sauté it for three minutes (low setting). Sprinkle it using the
thyme. Sauté for another 30 seconds.
3. Toss in the cilantro and parsley to cook using the medium heat
temperature setting for about three more minutes.
4. Break in the eggs (don’t break the yolk).
5. Cover the pot and cook it for 4-6 minutes or until the yolks are
set (runny yolk is 3-4 minutes).
6. Serve immediately.
Mini Bacon & Kale Frittatas
Servings Provided:2
● Calories: 285
● Protein: 16.53 g
Ingredients:
● Eggs (3 large)
● Whipping cream (3 tbsp.)
● Black pepper and salt (.25 tsp. each)
● Garlic powder (.125 tsp.)
● Optional: Red pepper flakes (as desired)
● Sliced bacon (4)
● Kale leaves (2 oz. - chopped)
● Also Needed: Ramekins (2 - 1 cup each)
1. Warm the oven at 350° Fahrenheit.
2. Cover the ramekins.
3. Whisk together cream, salt, pepper, eggs, garlic powder, and
pepper flakes. Set aside.
4. Prepare a medium skillet to cook bacon using medium heat
until it’s crispy. Drain it on a paper-lined platter and reserve
two tablespoons of the bacon fat. Add the kale to the skillet to
sauté until it’s just tender.
5. Divide the kale between the ramekins and sprinkle with
crumbled bacon. Divide the egg mixture between the
ramekins.
6. Bake it for 12-15 minutes, until the frittatas are puffed and
fully set.
7. Remove and serve in ramekins or let cool a few minutes and
flip it out onto plates.
Mushroom Spinach Frittata
Servings Provided:6
● Net Carbs: 1 g
● Calories: 235
● Protein: 12 g
Ingredients:
● Avocado oil (4 tbsp. - divided)
● Cremini mushrooms (12 oz.)
● Baby spinach (2 cups - packed)
● Eggs (6 large)
● Shredded cheese blend (Monterey jack, mozzarella, cheddar
(.75 cup - divided)
● Salt & pepper (1 pinch)
1. Set the oven at 400º Fahrenheit.
2. Prepare an oven-safe skillet using the med-high temperature
setting, and warm three tablespoons of oil.
3. Slice and add the mushrooms to sauté until almost tender.
Toss in the spinach and sauté one minute. Remove them and
lower the temperature to medium.
4. Whisk the eggs, pepper, salt, and ½ cup of cheese.
5. Pour one tablespoon of oil into the pan to cover all sides and
bottom.
6. Add the egg mix, mushrooms, and spinach. Simmer for 3-4
minutes until the sides start to set.
7. Top with the remainder of the cheese. Bake it for 4-5 minutes
or until the middle is almost set. Then, broil it on high for two
minutes until the top is browned as desired.
8. Transfer the frittata on the countertop to cool for 5-10 minutes
before slicing and serving.
9. Sprinkle it using freshly chopped parsley and salt or pepper as
desired.
Pigs in Pancakes
Servings Provided:10 pancakes
● Calories: 213
Ingredients:
● Almond flour - super-fine (1 cup)
● Coconut flour (.25 cup)
● Swerve sweetener (3 tbsp.)
● Salt (.25 tsp.)
● Baking powder (2 tsp.)
● Large eggs (4)
● Almond milk - unsweetened (.66 cup)
● Avocado oil/butter/ghee (.25 cup - melted)
● Vanilla extract (.5 tsp.)
● Butter or oil for a pan
● Breakfast sausages (10)
● For the Pan: Oil or butter as needed
1. First, cook and cool the sausage.
2. Warm the oven to reach 300º Fahrenheit. Prepare a cookie
sheet with a baking rack inside.
3. Whisk both types of flour with the swerve, salt, and baking
powder. Whisk and add in the eggs, melted butter, milk, and
vanilla extract until it’s thoroughly combined.
4. Warm a skillet with butter using the medium temperature
setting.
5. Use about two tablespoons of batter to create a thin line as
long as your breakfast sausages (it will spread a bit as it heats
up). Place the cooked sausage in the middle and cover it with
another tablespoon or so of batter. Continue to fill the pan and
cook them for two to three minutes on the first side.
6. Carefully flip it over and continue cooking for another two to
three minutes. Transfer them to the prepared baking rack and
bake them for 10-15 minutes.
7. Note: Bob's Red Mill provides a high-quality flour for this
recipe.
Pumpkin Spice Egg Loaf
Servings Provided:2
● Calories: 277
● Protein: 8.3 g
Ingredients:
● Unchilled cream cheese - softened (2 oz.)
● Eggs (2 large)
● Unchilled butter (2 tbsp. softened)
● Pure pumpkin (2 tbsp.)
● Swerve sweetener (1.5 tbsp.)
● Pumpkin pie spice (.5-1 tsp.)
● Also Needed: Ramekins (2 - 8 oz. capacity)
1. Warm the oven to reach 350° Fahrenheit.
2. Combine all of the fixings into a blender, mixing until smooth,
and add to the lightly greased ramekins.
3. Bake until they are puffy (25-30 min.). Let them cool slightly
and top with the spice or your favorite low-carb maple syrup
(adjusting the carbs if needed).
Roasted Tomato & Pecorino Breakfast Frittata
Servings Provided:6
● Calories: 281
Ingredients:
● Tomatoes (3 medium)
● Olive oil (2 tbsp.)
● Salt and pepper (to your liking)
● Eggs (8 large)
● Whipping cream (.5 cup)
● Coarsely grated Pecorino (1.5 cups - divided)
● Salt (.5 tsp.)
● Butter (2 tbsp.)
● Also Needed: 10-inch sauté pan
1. Warm the oven to 400º Fahrenheit.
2. Slice the tomatoes (½-inch) and layer them into a glass
baking dish with a drizzle of oil, pepper, and salt.
3. Bake it until tomatoes have become lightly browned and
caramelized (for 40-45 min.). Set it aside to cool.
4. Mince the garlic. Whisk the whipping cream, eggs, one cup of
the grated Pecorino, salt, pepper, and garlic.
5. Melt the butter in the pan using the medium temperature
setting, swirling to coat the entire pan. Dump in the egg
mixture and reduce the heat setting to med-low. Cook them
undisturbed for about 10 minutes. Warm the broiler to high
and set a rack to the second-highest setting in the oven.
6. Lay roasted tomato slices over top of the frittata and sprinkle
with the remaining pecorino.
7. Broil it until it’s lightly browned (5 min.) and serve.
Sausage & Cheese Omelet Roll
Servings Provided: 6/1 roll
● Calories: 412
● Protein: 23 g
Ingredients:
● Butter or avocado oil (1 tbsp.)
● Al Fresco® Country-Style chicken breakfast sausage (7- oz
pkg.)
● Eggs (8 large)
● Cream cheese (4 oz.)
● Salt (1 tsp.)
● Cheddar (1.5 cups - divided)
● Also Needed: 11x17 inch rimmed baking sheet
1. Prepare a large skillet using the medium temperature setting to
melt the butter. Add the sausage and cook until done, remove
it from the pan, and thinly slice it.
3. Prepare the baking tray with a layer of parchment paper and
spritz it using a cooking oil spray.
4. Use a blender to mix the garlic powder, salt, pepper, whipping
cream, cream cheese, and eggs.
5. Pour it into the pan and bake it for 15-18 minutes until it’s just
cooked through. Remove and sprinkle it with one cup of
cheese and a sprinkle of the sausage.
6. Start at the short end and roll it. Sprinkle with the rest of the
cheddar and bake five minutes before slicing to serve.
Sausage Gravy & Biscuits
Servings Provided:2
● Calories: 425
● Net Carbs: 2 g
● Protein: 22 g
Ingredients:
● Salt (.25 tsp.)
● Almond flour (.25 cup)
● Baking powder (.5 tsp.)
● Large egg white (1)
● Crumbled breakfast sausage (6 oz. pkg.)
● Chicken broth (.25 cup)
● Cream cheese (.25 cup)
● Pepper and salt (as desired)
1. Warm the oven at 400º Fahrenheit. Prepare a baking tin with a
sheet of parchment baking paper.
2. Whisk the salt, almond flour, and baking powder.
3. In another dish, whisk the egg whites to form stiff peaks.
4. Dice the butter into small pieces. Form a crumbled mixture in
the dry components using the butter. Gently blend into the egg
whites.
5. Split the mixture into two portions on the paper-lined pan.
6. Bake them for 11 to 15 minutes.
7. Using the medium heat setting to warm the sausage. When
browned, add the cream cheese, chicken broth, pepper, and
salt.
8. Serve with the biscuits and a serving of the delicious gravy.
9. Prep time is just 15 minutes with a cooking time of only 25
minutes. What a treat in such a little amount of time!
Servings Provided:432
● Calories: 9.7
● Protein: 28.3 g
Ingredients:
The Crust:
● Riced cauliflower (12 oz./about 1 medium head)
● Shredded mozzarella (1 cup)
● Egg (1 large)
● Clove of garlic (1 minced)
● Black pepper and salt (.5 tsp.)
The Toppings:
● Shredded cheddar cheese (1.5 cups)
● Breakfast sausage links (4 cooked and sliced)
● Jalapeno (1 sliced)
● Large eggs (4)
● Salt and pepper (as needed)
● Ripe California avocado (1 large - thinly sliced)
● Chopped tomato (.25 cup)
● Chopped cilantro for garnish
● Also Needed: 12-inch oven-proof skillet & large microwave-
safe dish
1. Set the oven at 400° Fahrenheit. Lightly spritz the skillet with a
misting of oil.
2. Prepare and add the cauliflower into a microwave-safe dish
and cover using plastic wrap. Set the timer for ten minutes and
place on a tea towel-lined sieve over the sink until it’s cooled to
handle.
3. Twist the towel and remove the cauliflower to a mixing
container with the salt, pepper, garlic, egg, and mozzarella. Mix
it thoroughly.
4. Pour it into the skillet and bake for 18-22 minutes or when the
center is firm with golden brown edges.
5. Sprinkle the crust with one cup of cheese, sausage, and
jalapenos.
6. Break the eggs over the pizza, and add the cheese.
7. Bake it for 8-12 minutes until they’re as desired. Garnish them
with tomatoes and avocado or a sprinkle of cilantro.
Sweets Corner
Chocolate Loaf
Servings Provided:8
● Calories: 195
● Protein: 5.7 g
Ingredients:
● Large eggs (6)
● Butter (4 oz.)
● Sugar substitute (personal preference)
● Unsweetened cocoa powder (.33 cup)
● Salt (1 pinch)
● Baking soda (.5 tsp.)
● Apple cider vinegar (2 tsp.)
● Also Needed: Parchment baking paper
1. Heat the oven to reach 350º Fahrenheit.
2. Prepare a baking pan using a layer of parchment baking paper.
3. Whisk the eggs and stir in the melted butter.
4. Sift the dry fixings. Pour in the wet mixture and add the
vinegar.
5. Stir well and pour into the pan.
6. Bake the loaf for 20 to 30 minutes.
7. Serve when tested in the center with a toothpick, and it comes
out clean.
Cocoa Waffles
Servings Provided:5
● Calories: 289
● Protein: 7 g
Ingredients:
● Separated eggs (5)
● Unsweetened cocoa (.25 cup)
● Granular sweetener (3 tbsp.)
● Coconut flour (4 tbsp.)
● Melted butter (4.5 oz.)
● Milk of choice (3 tbsp.)
● Vanilla (1 tsp.)
1. Use a whisk and prepare the egg whites to form stiff peaks.
2. In another container, whisk the sweetener, baking powder, and
cocoa with the egg yolks.
3. Add the butter to the dry mixture. Stir in the vanilla and milk.
4. Fold in the prepared egg whites - a little at a time.
5. Pour the mixture in the waffle maker.
6. Cook until they are nicely browned and serve.
Peanut Butter Protein Bars
● Calories: 172
● Net Carbs: 3 g
● Protein: 7 g
Ingredients:
● Almond meal (1.5 cups)
● Keto-friendly chunky peanut butter (1 cup)
● Egg whites (2)
● Almonds (.5 cup)
● Cashews (.5 cup)
1. Heat the oven ahead of time to reach 350º Fahrenheit.
2. Spritz a baking dish lightly with coconut or olive oil.
3. Combine all of the fixings and add them to the prepared dish.
4. Bake for 15 minutes and then cut into 12 pieces once they’re
cool.
5. Store in the refrigerator to keep them fresh.
Sugar-Free Krispy Kreme ™ Doughnuts
Servings: 8
Total Time Required: 48 Minutes
● Calories: 86
● Protein: 4 g
Ingredients:
● Large eggs (2)
● Full-fat cream cheese (80 grams)
● Erythritol (20 grams)
● Pure stevia powder (.5 tsp.)
● Unsalted butter (20 grams)
● Vanilla whey protein powder (30 grams)
● Fine psyllium husk powder (10 grams)
● Himalayan pink salt (1 pinch)
● Apple cider vinegar - ACV (1 tbsp.)
Optional Frosting :
● Mascarpone (120 grams)
● Sukrin icing sugar (15 grams)
● Vanilla extract (2-3 drops)
● Pitaya powder for pink topping
● Maqui powder for lilac topping
● Unsweetened dark chocolate - a minimum of 85%
2. Whisk the eggs, salt, cream cheese, erythritol, and stevia (in
that order).
3. Melt the butter, and cool it slightly. Whisk it into the egg mix.
4. Mix in the whey, psyllium, baking powder, and ACV. Mix
thoroughly.
5. Place the mixture into the doughnut molds (8 doughnuts).
6. Bake them for 18 minutes. Turn the oven to the “off” setting
and open the door. Wait for five minutes before taking them
out.
7. Cool the doughnuts completely, and remove them from the
molds.
8. Prepare the Frosting: Beat the mascarpone until soft, then
incorporate the icing sugar, mixing thoroughly.
9. Choose the type of frosting and spread it over the tops.
10. Note: On average, the Krispy Kreme version is 22
carbs versus the Keto version of 1.3 net carbs.
Salad Options
Greek Chopped Salad
Servings Provided:2
● Net Carbs: 2 g
● Calories: 202
● Protein: 4 g
Ingredients:
● Chopped romaine (2 cups)
● Halved grape tomatoes (.5 cup)
● Kalamata black olives (.25 cup)
● Crumbled feta cheese (.25 cup)
● Vinaigrette dressing (2 tbsp.)
● Black pepper & Pink salt (as desired)
1. Put the salad together using the lettuce as a base.
2. Spritz it using a drizzle of oil and vinegar.
3. Serve in two salad dishes.
Greek Meatball Salad
Servings Provided:4
● Net Carbs: 2 g
● Calories: 399
● Protein: 20 g
Ingredients:
● Finely chopped mint (.25 cup)
● Garlic cloves (2 minced)
● Pepper and salt (to your liking)
● Dried oregano (2 tsp.)
● Ground lamb/beef (1 lb.)
The Salad:
● Lettuce leaves (2-3)
● Tomato (1)
● Lemon (1)
● Chopped flat-leaf parsley (.25 cup)
1. Set the oven at 350º Fahrenheit. Slice the tomato and lemon
into wedges.
2. Combine the spices and meat and shape into meatballs.
Portion the mixture for four servings.
3. Warm the olive oil in a skillet until the meatballs are lightly
browned. Arrange on a baking tin. Cook them for ten minutes.
4. Serve over the prepared salad with a garnish of lemon and
parsley.
Jar Salad
Servings Provided:1
● Net Carbs: 4 g
● Calories: 215
● Protein: 8 g
Ingredients:
● Black pepper & salt (as desired)
● Keto-friendly mayonnaise (4 tbsp.)
● Scallion (.5)
● Cucumber (.25 oz.)
● Red bell pepper (.25 oz.)
● Cherry tomatoes (.25 oz.)
● Leafy greens (.25 oz.)
● Seasoned tempeh (4 oz.)
1. Chop or shred the vegetables as desired. Layer in the dark
leafy greens first, followed by the onions, tomato, bell peppers,
avocado, and shredded carrot.
2. Top with the tempeh, or use the same amount of another high-
protein option to mix things up in later weeks.
3. Top with keto mayonnaise before serving.
Kiwi & Feta Chicken Salad
Servings Provided:2
● Net Carbs: 13 g
● Calories: 314
● Protein: 28 g
Ingredients:
● Fig balsamic vinegar (1 tbsp.)
● Kiwi (2)
● Salt (1 pinch)
● Mixed field greens (4 cups)
● Chopped grilled chicken breast (1 cup - about 5 oz.)
● Feta cheese (.33 cup)
1. Chop the chicken and crumble the feta.
2. Whisk the balsamic vinegar, oil, and salt.
3. Add the greens and chicken breast.
4. Peel and cut the kiwi into halves. Dice into 1-inch wedges and
add to the salad with the crumbled feta.
5. Toss well to combine.
Pecan & Chicken Salad with Cucumber Bites
Servings Provided:2
● Net Carbs: 3 g
● Calories: 323
● Protein: 23 g
Ingredients:
● Cucumber (1)
● Precooked chicken breast (1 cup)
● Celery (.25 cup)
● Mayonnaise (2 tbsp.)
● Pecans (.25 cup)
1. Peel and slice the cucumber into ¼-inch slices. Dice the
chicken and celery. Chop the pecans.
2. Combine the pecans, chicken, mayonnaise, and celery in a
salad bowl. Sprinkle with pepper and salt if desired.
3. Prepare the cucumber slices. Layer each one with a spoonful
of the chicken salad. Serve any time of the day or night.
Steak Salad
Servings Provided:2
● Calories: 403
● Protein: 1.5 g
Ingredients:
● Steakhouse seasoning (1 tbsp.)
● Pepper and salt (to taste)
● Ribeye steak (1- 8 oz.)
● Green salad mix (2 cups)
● Wine vinegar (1 tsp.)
1. Use the steak seasoning to prepare the steak and cook as
desired.
2. Wait for it to cool while you toss the salad fixings with a dusting
of pepper and salt.
3. Drizzle with oil and toss again.
4. Slice the steak into bite-sized strips.
5. Arrange the salad on two serving dishes and sprinkle the steak
bits on top.
6. Serve using your favorite dressing if desired - but count the
carbs.
Tuna Salad & Chives
● Net Carbs: 1 g
● Calories: 235
● Protein: 20 g
Ingredients:
● Tuna - packed in olive oil (15 oz.)
● Chives (2 tbsp.)
1. Drain the tuna and finely chop the chives.
2. Add all of the fixings except the lettuce into a mixing bowl.
3. Toss well. Enjoy as-is or spoon into romaine lettuce leaves.
2 Ingredient Keto Pasta
Servings: 1
Nutritional Facts Per Serving:
● Net Carbs: 3 g
● Calories: 358
● Protein: 33 g
Ingredients:
● Large egg yolk (1)
● Shredded mozzarella cheese - part-skim - low moisture (1
cup/113 g)
1. Prepare the mozzarella using a large microwave-safe bowl.
Set the timer on the microwave for one minute. Stir until the
cheese is melted at 30-second intervals.
2. Pop the mixture into the fridge for one minute (chill slightly), so
that it will not cook the egg. Stir the egg yolk into the cheese.
3. Place the dough onto a cutting block prepared with a layer of
parchment baking paper. Add another sheet on top.
4. Flatten the dough until it’s about ⅛-inch thick using a rolling
pin.
5. Trash the top piece of baking paper and cut the dough into ½-
inch wide strips. Place the pasta in the refrigerator for at least
six hours (overnight is best).
6. Prepare a pot of unsalted water. Toss in the pasta to cook
about 40 seconds to one minute.
7. Remove the pasta from the pot and run it under cold water until
cooled.
8. Gently separate the strands if they’re sticking together. Chill
until it’s only slightly warm to the touch. It will become firm
again after it cools. Serve alongside your favorite pasta sauce.
Creamy Salmon Pasta
● Net Carbs: 3 g
● Calories: 470
● Protein: 21 g
Ingredients:
● Zucchinis (2)
● Smoked salmon (8 oz.)
● Keto-friendly mayo (.25 cup)
1. Prepare noodle-like strands from the zucchini using a spiralizer
or vegetable peeler.
2. Heat the oil using the med-high heat setting. When hot, add the
salmon to sauté for two to three minutes or until golden brown.
3. Stir in the noodles and sauté for 1 to 2 more minutes.
4. Store the noodles in the fridge overnight after cooling.
5. When it’s time to eat, stir in the mayo and divide the pasta
between two dishes to serve.
Gluten-Free - Vegan Zucchini ‘Meatballs’
Servings: 12 meatballs
● Calories: 71
● Protein: 1.7 g
Ingredients:
● Chopped/ground walnuts (1 cup )
● Shredded zucchini (1 cup )
● Salt (.25 tsp.)
● Dried oregano (1 tbsp.)
● Granulated garlic (.25 tsp.)
● Italian seasoning (1 tbsp.)
● Red pepper flakes (.25 tsp.)
● Psyllium husks (1 tbsp.)
1. Set the oven temperature in advance to reach
350°Fahrenheit. Cover a baking tray using a sheet of
parchment paper.
2. Mix the shredded zucchini, chopped walnuts, and salt. Wait
for about five minutes for some of the moisture to be pulled
from the zucchini.
3. Stir in the psyllium and seasoning until it’s thoroughly
combined. Wait for another five minutes for the psyllium to
bind.
4. Shape the mixture into balls and place them onto the baking
pan.
5. Bake until the zucchini balls are slightly browned and firm to
the touch (30-35 minutes).
6. Serve over zucchini or other types of keto-friendly noodles
with a low-carb red sauce, and serve.
Italian Parmesan Chicken Meatballs
Servings Provided:4
● Net Carbs: 3 g
● Calories: 257
● Protein: 26 g
Ingredients:
● Ground chicken (1 lb.)
● Minced garlic (3 cloves)
● Grated parmesan cheese (.25 cup)
● Freshly chopped flat-leaf parsley (3 tbsp.)
● Onion powder (.5 tsp.)
● Dried Italian seasoning (.5 tsp.)
● Black pepper (.25 tsp.)
● Shredded mozzarella cheese (.5 cup)
● Three Cheese Garlic Marinara Sauce (.5 cup)
1. Set the oven to reach 350º Fahrenheit
2. Lightly grease a large baking dish.
3. In a large mixing container, combine two tablespoons of the
marinara sauce, the ground chicken, parsley, onion powder,
garlic, parmesan cheese, salt, pepper, and Italian seasoning.
4. Shape the mixture into twelve meatballs.
5. Arrange the prepared meatballs in the baking dish. Leave a
small space between each meatball.
6. Bake it on the center rack of the oven for 25 minutes.
7. Once it’s browned, pull it out of the oven and dump the
remainder of the sauce over the top of the balls. Cover the
meatballs with mozzarella cheese.
8. Set the oven temperature setting to broil.
9. Once it is hot, put the pan of meatballs on the rack to bake until
it’s golden brown for approximately two to three minutes.
Keto Spaghetti Sauce
Servings:16
● Net Carbs: 2 g
● Calories: 249
● Protein: 16 g
Ingredients:
● Garlic cloves (6)
● Salt (1 tsp.)
● Beef stock (4 cups)
● Fat/grease (2 oz.)
● Brown onions (2 medium)
● Ground beef (3 lb.)
● Pepper (1 tsp.)
● Tomato puree (24 oz.)
● Oregano (2 tbsp.)
● Dried marjoram (1 tbsp.)
● Basil (2 tbsp.)
● Parsley (1 tbsp.)
1. Heat the stock in a saucepan using the medium to a high-
temperature setting until it’s reduced to one cup of juices.
2. Melt the grease into another pan using the high-temperature
setting.
3. Dice and add in the garlic, onion, marjoram, and salt. Sauté for
about five minutes.
4. Fold in the beef and continue sautéing until it’s browned.
5. Reduce the temperature to add the beef stock and tomato
puree.
6. Leave the lid off of the pan and cook for 1 hour to 1.25 hours.
Add the rest of the fixings when it’s thickened.
7. Chop the fresh parsley, oregano, and basil. Add other
seasonings as desired before serving.
Zoodles & White Clam Sauce
Servings Provided:4
● Net Carbs: 7 g
● Calories: 311
● Protein: 13 g
Ingredients:
● Butter (.25 cup)
● Kosher salt (1 tsp.)
● Garlic (1 tbsp.)
● Dry white wine (.5 cup)
● Lemon juice (2 tbsp.)
● Baby clams (1 large can) drained or Small clams (2 lb.)
● Zucchini noodles (8 cups)
● Freshly chopped parsley (.25 cup)
● Grated lemon zest (1 tsp.)
1. Prepare a skillet on the stovetop using the med-high
temperature setting to warm the butter, oil, pepper, and salt.
Mince and toss in the garlic when it’s hot, and sauté for about
two minutes until it’s fragrant.
2. Whisk in the lemon juice and wine to sauté for two minutes.
3. Mix in the clams and continue cooking for another two to three
minutes. If using canned clams, cook for two minutes. (The
ones that didn’t open should be discarded.)
4. Transfer to the countertop and add the noodles. Toss to cover
and marinate for two minutes.
5. Stir in the lemon zest, pepper flakes, and parsley or other
seasonings as desired.
Asiago Tomato Soup

Servings Provided:4
● Calories: 302
● Protein: 9 g
Ingredients:
● Tomato paste (1 small can)
● Minced garlic (1 tsp.)
● Oregano (1 tsp.)
● Heavy whipping cream (1 cup)
● Water (.25 cup)
● Asiago cheese (.75 cup)
1. Pour the minced garlic and tomato paste in a dutch oven and
add the cream. Gently whisk.
2. As it begins to boil, blend in small amounts of cheese. Pour in
the water and simmer for four to five minutes.
3. Serve with pepper as desired.
Broccoli “N” Cheese Soup - Crock Pot
Servings Provided:3
● Calories: 215
● Protein: 3.5 g
Ingredients:
● Vegetable broth (1 cup)
● Broccoli (1 cup)
● Cheddar cheese (1 cup)
● Coconut cream (.5 cup)
1. Add each of the ingredients into a crockpot.
2. Set the timer for four hours using the low setting.
3. Serve it piping hot.
Cabbage Roll ‘Unstuffed’ Soup
Servings Provided:9
● Net Carbs: 3 g
● Calories: 217
● Protein: 16 g
Ingredients:
● Minced garlic cloves (2)
● Small diced onion (.5 of 1)
● 80/20 Ground beef (1.5 lb.)
● Bragg’s Aminos (.25 cup)
● Tomato sauce (8 oz. can)
● Beef broth (3 cups)
● Keto-friendly Worcestershire sauce/another substitute (3 tsp.)
● Diced tomatoes (14 oz. can)
● Chopped cabbage (1 medium)
● Parsley (.5 tsp.)
● Salt (.5 tsp.)
● Also Needed: Instant Pot
1. Prepare using the sauté function on the Instant Pot to brown
the beef, garlic, and onions.
2. Drain and add back to the pot with the rest of the fixings.
3. Program the unit on the soup function.
4. Natural-release the soup for about ten minutes, and quick-
release the rest of the steam. Stir and serve.
Carrot - Chili Soup
Servings Provided:6
● Net Carbs: 3 g
● Calories: 440
● Protein: 21 g
Ingredients:
● Avocado oil (2 tbsp.)
● Ground beef (1.5 lb.)
● Cooked diced bacon (4 slices)
● Diced onion (half of 1)
● Diced tomatoes (2)
● Water (.25 cup)
● Shredded carrots (2)
● Garlic cloves (2 minced)
● Chopped cilantro (.25 cup)
● Pepper and salt (to taste)
1. Pour the oil into a pot on the stovetop. Brown the bacon and
beef using the high-temperature setting. Toss in the onion for a
few minutes until browned.
2. Pour in the tomatoes, water, and carrots with some salt to your
liking.
3. Simmer for about one hour (lid on), stirring often.
4. Stir in the prepared garlic and cilantro to simmer for five more
minutes.
5. Taste test the soup and serve.
Chicken ‘Zoodle’ Soup
Servings Provided:2
● Net Carbs: 4 g
● Calories: 310
● Protein: 34 g
Ingredients:
● Chicken broth (3 cups)
● Chicken breast (1)
● Avocado oil (2 tbsp.)
● Green onion (1)
● Celery stalk (1)
● Cilantro (.25 cup)
● Salt (to taste)
● Peeled zucchini (1)
1. Chop or dice the breast of the chicken. Pour the oil into a
saucepan and cook the chicken until done. Pour in the broth
and simmer. Chop the celery and green onions and toss into
the pan. Simmer for 3 to 4 more minutes.
2. Chop the cilantro and prepare the zucchini noodles. Use a
spiralizer or potato peeler to make the ‘noodles.’ Add to the
pot.
3. Simmer for a few more minutes and season to your liking.
4. Store the leftovers in a glass container in the fridge for two to
three days.
Chili Delight - No-Beans
Servings Provided:6
● Net Carbs: 5 g
● Calories: 263
● Protein: 26 g
Ingredients:
● Water (3 cups)
● Ground beef 1.5 lb.)
● Cumin (.75 tsp.)
● Cinnamon (.25 tsp.)
● Chopped onion (.25 cup)
● Worcestershire sauce (1 tsp.)
● Bay leaves (3)
● Chili powder (2 tbsp.)
● Salt (1.5 tsp.)
● Allspice (.5 tsp.)
● Red pepper (.5 tsp.)
● Tomato paste (6 oz.)
● Sliced black olives (2.25 oz.)
● Finely chopped chili peppers (.25 cup)
1. Break apart the ground beef in a large stew pot on the
stovetop. Drain away the juices.
2. Combine with the rest of the fixings. Bring to a boil.
3. Simmer the chili for two hours and serve.
Chilled Avocado Mint Soup
Servings Provided:2
● Net Carbs: 4 g
● Calories: 280
● Protein: 4 g
Ingredients:
● Romaine lettuce (2 leaves)
● Ripened avocado (1 medium)
● Coconut milk (1 cup)
● Lime juice (1 tbsp.)
● Fresh mint (20 leaves)
● Salt (to your liking)
1. Combine all of the fixings into a blender and mix well. You want
it thick but not puree-like.
2. Chill in the refrigerator for five to ten minutes before serving.
Creamy Chicken Soup
● Net Carbs: 2 g
● Calories: 307
● Protein: 18 g
Ingredients:
● Large breast of chicken (1-2 cups - shredded)
● Cubed cream cheese (4 oz.)
● Garlic seasoning (2 tbsp.)
● Chicken broth (14.5 oz.)
● Salt (to taste)
● Heavy cream (.25 cup)
1. Heat a saucepan and melt the butter using the medium
temperature setting.
2. Mix in the shredded chicken and toss with the cream cheese
and seasoning.
3. When it is all melted, stir in the heavy cream and broth.
4. Once it’s boiling, lower the heat and cook slowly for three to
four minutes.
5. Season the soup as desired before serving.
Curried-Style Fish Stew
Servings Provided:6
● Net Carbs: 8 g
● Calories: 373
● Protein: 33 g
Ingredients:
● Chopped onion (1 medium)
● Cauliflower (1 head - chopped)
● Tomato paste (1 tbsp.)
● Curry powder (2 tbsp.)
● Fish/vegetable broth (2 cups)
● Firm - cubed whitefish – ex. halibut/cod (1.5 lb.)
● Ground cayenne pepper (1 tsp.)
● Black pepper and salt (to your liking)
● Full-fat coconut milk (13.5 oz. can)
1. Heat the oil in a large saucepan using the medium temperature
setting.
2. Mince and sauté the garlic and onion for 5 to 7 minutes. Once
they’re translucent, stir in the cauliflower, curry powder, and
tomato paste. Continue sautéing for 10 to 15 minutes.
3. Sprinkle it with the salt, pepper, and cayenne. Simmer for one
to two minutes more.
4. Pour in the coconut milk and simmer on low until ready to
serve.
5. Store in the fridge for up to four days.
Egg Drop Soup
Servings Provided:6
● Net Carbs: 3 g
● Calories: 255
● Protein: 11 g
Ingredients:
● Vegetable broth (2 quarts)
● Freshly chopped ginger (1 tbsp.)
● Turmeric (1 tbsp.)
● Sliced chili pepper (1 small)
● Coconut aminos (2 tbsp.)
● Large eggs (4)
● Mushrooms (2 cups)
● Chopped spinach (4 cups)
● Sliced spring onions (2 medium)
● Freshly chopped cilantro (2 tbsp.)
● Black pepper (to your liking)
● Pink Himalayan (1 tsp.)
● For serving: Olive oil (6 tbsp.)
1. Prep the Fixings: Grate the ginger root and turmeric. Mince the
garlic cloves and slice the peppers and mushrooms.
2. Chop the chard stalks and leaves. Separate the stalks from the
leaves. Dump the vegetable stock into a soup pot and simmer
until it begins to boil. Toss in the garlic, ginger, turmeric, chard
stalks, mushrooms, coconut aminos, and chili peppers. Boil for
approximately five minutes.
3. Fold in the chard leaves and simmer for one minute.
4. Whip the eggs in a dish and add them slowly to the soup
mixture. Stir until the egg is done and set it on the counter.
5. Slice the onions and chop the cilantro. Toss them into the pot.
6. Pour into serving bowls and drizzle with some olive oil (1 tbsp.
per serving).
Healthy Green Soup
Servings Provided:6
● Net Carbs: 6 g
● Calories: 191
● Protein: 6 g
Ingredients:
● Spinach leaves (2 cups)
● Diced avocado (1)
● Diced English cucumber (.5 cup)
● Gluten-free vegetable broth (.25 cup)
● Black pepper and salt (as desired)
1. Toss the ingredients into a blender.
2. Add the fresh herbs and serve it.
Sausage Kale & Mushroom Soup
Servings Provided:6
● Net Carbs: 4 g
● Calories: 259
● Protein: 14 g
Ingredients:
● Fresh kale (6.5 oz.)
● Sausage (1 lb.)
● Mushrooms (6.5 oz.)
● Chicken bone broth (29 oz.)
1. Slice the mushrooms and mince the garlic. Chop the kale into
bite-sized pieces. Remove the casings and cook the sausage.
2. Pour in the broth with two cans of water. Boil using the medium
3. Toss in the rest of the fixings using the low-heat setting and
simmer for one hour.
Sandwiches
Philly Cheesesteak
Servings Provided:1
● Net Carbohydrates: 6 g
● Calories: 461
● Protein: 21 g
Ingredients:
● Green pepper (half of 1)
● Onion (.25 cup)
● Oil or butter (as needed)
● Steak (1)
● Mushrooms (1 oz. canned)
● Mozzarella or provolone cheese (.5 oz.)
1. Slice or chop the peppers and onions. Drain the can of
mushrooms (4 oz. size - ¼ of the can).
2. Season the steak to your liking and chop into bite-sized pieces
or leave it whole.
3. Sauté it in a skillet with the oil, onions, mushrooms, and green
peppers.
4. Top off the steak with the veggies and a layer of cheese.
5. Heat the oven and broil the sandwich for a minute or so to melt
the cheese.
Shrimp & Fish Roe Salad Sandwiches
Servings Provided:4
● Net Carbs: 2 g
● Calories: 496
● Protein: 14 g
Ingredients:
● Shrimp (10 oz.)
● Mayonnaise (1 cup)
● Sour cream/crème fraîche (.25 cup)
● Fresh dill (2 tbsp.)
● Fish roe (2 oz.)
● Salt and pepper (as desired)
1. Peel, cook, and roughly chop half of the shrimp.
2. Whisk the mayo and sour cream in a mixing container.
3. Fold in the dill, roe, and shrimp. Reserve a portion for
garnishing.
4. Dust the sandwich salad using the pepper and salt and a
drizzle of lemon juice before serving.
Air-Fried Taco Meatballs

Servings Provided:4
● Net Carbs: 5 g
● Calories: 323
● Protein: 33 g
Ingredients:
● Lean ground beef (1 lb.)
● Onions (.25 cup)
● Garlic (1 tbsp.)
● Taco seasoning (2 tbsp.)
● Mexican blend shredded cheese (.5 cup)
● Eggs (1)
● Black pepper and kosher salt (as desired)
● The Sauce:
● Sour cream (.25 cup)
● Salsa (.5 cup)
● Hot sauce (1-2 tsp.)
● Also Needed: Stand mixer with a paddle attachment.
1. Warm the Air Fryer at 400° Fahrenheit.
2. Dice or mince the garlic, onions, and cilantro. Add the
attachment to the mixer.
3. Toss each of the fixings in the mixing bowl and blend them for
about two to three minutes.
4. Shape it into 12 meatballs.
5. Place them in the basket of the Air Fryer. Set the timer for ten
minutes.
6. Combine the sauce fixings and serve it with the meatballs.
Avocado - Tuna Melt Bites
● Calories: 185
● Protein: 5 g
Ingredients:
● Mayonnaise (.25 cup)
● Parmesan cheese (.25 cup)
● Drained tuna (10 oz.)
● Cubed avocado (1 medium)
● Coconut oil for cooking (2 tbsp.)
1. Prepare the avocado by removing the pit. Cut it into cubes.
2. Combine each of the fixings (omitting the oil and avocado).
3. Fold in the tuna with the avocado and shape into balls. Coat
with flour.
4. Heat the oil using the medium temperature setting and fry until
browned. Serve or store when it’s cooled.
Beef Satay
Servings Provided:2
● Calories: 328
● Protein: 43.4 g
Ingredients:
● Beef brisket (10 oz.)
● Chili paste (.5 tsp.)
● Stevia (1 tsp.)
● Tamari (1 tsp.)
1. Slice the brisket into strips. Mix the chili paste and stevia –
stirring well.
2. Sprinkle the strips with tamari.
3. Heat a frying pan with the oil. Add the beef and prepare using
the medium heat setting for ten minutes.
4. Blend in the stevia mixture and cook (medium heat setting) for
another ten minutes.
5. Once the meat is tender, serve it.
Chicken Salad Deviled Eggs
● Net Carbs: 2 g
● Calories: 128
● Protein: 13 g
Ingredients:
● Chopped onion (1 tbsp.)
● Dijon mustard (1 tsp.)
● Old Bay Seasoning (1 dash)
● Lemon pepper (.5 tsp.)
● Dill (.5 tsp.)
● Celery salt (1 pinch)
● Shredded chicken (1 cup)
● Large eggs (6)
1. Combine all of the fixings, omit the eggs, and store them in the
fridge for later.
2. Gently place the eggs in a pot of water (enough to cover the
eggs).
3. Set the temperature on high and wait for it to boil, and lower
the setting to medium.
4. Boil for 15 minutes and chill them using cold running water.
5. Remove the shell and slice the eggs into halves.
6. Remove the yolk and fill it with the salad mixture. Sprinkle with
the old bay seasoning and serve.
7. Note: The total time is just 30 minutes.
Coleslaw Stuffed Wraps
Servings Provided:4/16 wraps
● Net Carbs: 3 g
● Calories: 609
● Protein: 33 g
Ingredients:
● Green onions (.5 cup)
● Red cabbage (3 cups)
● Keto-friendly mayonnaise (.75 cup)
● Apple cider vinegar (2 tsp.)
The Wraps & Other Fillings:
● Ground beef/turkey/pork/chicken– cooked & chilled (1 lb.)
● Collard leaves (16)
● Packed alfalfa sprouts (.33 cup)
● Toothpicks
1. Prepare the meat of choice in a frying pan. Thinly slice the
cabbage. Remove the stems from the collards and dice the
onions. Add all of the fixings in a large mixing container and stir
well.
2. Add a spoonful of the coleslaw on the far edge of the first
collard leaf (the side that hasn’t been cut). Add the meat and
the sprouts.
3. Roll and tuck the sides and insert toothpicks at an angle to
hold them together. Continue until all are done. Serve.
Grilled Caprese Skewers With Sourdough &
Halloumi
Servings Provided:4-6
Macro Counts - Per Serving: The first set of grams is for the oil/the
2nd set is for the skewers with totals for both:
● Net Carbs: 0/25 g
● Calories: 108/308 = 416
● Protein: 0/15 g
● Fat Content: 12/17 = 29 g
Ingredients:
The Garlic Oil:
● Olive oil (.33 cup)
The Skewers:
● Sourdough bread (3 cups)
● Halloumi (3 cups)
● Cherry tomatoes (4 cups)
● Salt and black pepper (as desired)
● Basil leaves (.75 cup)
● Balsamic vinegar (as needed)
1. Thinly slice the garlic. Cube the halloumi and bread.
2. Prepare the oil and garlic using the med-low temperature
setting for two to three minutes. Cool and remove the bits of
garlic.
3. Prepare the skewers with two to three chunks of bread, three
to four chunks of cheese, and three to four tomatoes per
skewer.
4. Use the garlic oil and brush both sides of each skewer. Dust
them with salt and pepper.
5. Prepare the grill and work the skewers in batches until nicely
charred or two to three minutes on each side.
6. Add several leaves of basal to each end of the skewer and
garnish with the chopped basil.
7. Serve with a drizzle of vinegar - immediately for the best
results.
Lunch Kabobs
Servings Provided:6 kabobs
● Net Carbs: 4 g
● Calories: 214
● Protein: 8 g
Ingredients:
● Lunchmeat (12 slices)
● Lettuce (as desired)
● Black olives (12)
● Cherry tomatoes (12)
● Cheese (12 cubes)
1. Prepare the fixings conveniently to make the skewers.
2. Layer each of the skewers the way you like them.
3. If you are not ready to serve quite yet, pop them in the fridge.
Roasted Cauliflower with Blue Cheese Sauce &
Bacon
Servings Provided:4
● Net Carbs: 4 g
● Calories: 352
● Protein: 10 g
Ingredients:
● Cauliflower (1 head)
● Bacon crumbs (.5 cup)
● Blue cheese chunks (1 cup)
1. Quarter the cauliflower and remove the stem and leaves.
2. Finely chop the blue cheese.
3. Preheat the oven to 350º Fahrenheit.
4. Spritz a baking tin with a misting of cooking oil spray. Arrange
the cauliflower quarters on the baking pan. Roast for 30
minutes.
5. Meanwhile, make the sauce by combining the blue cheese and
mayonnaise.
6. After 30 minutes, the cauliflower should be slightly tender.
7. Finish up by dressing the cauliflower with the blue cheese
sauce.
8. Drizzle with the bacon bits.
9. Bake until the cheese sauce is golden or for 10 to 15 minutes.
● Net Carbs: 1 g
● Calories: 108
● Protein: 8 g
Ingredients:
● Smoked salmon (200 g - 7 slices)
● Eggs (3)
● Frozen spinach (200 g - 7 oz.)
● Hard cheese (200 g/2 cups)
● Cream cheese (200 g/1 cup)
● Caviar (100 g/6 tbsp.)
2. Use a hand blender to mix the eggs until fluffy and mix in the
unfrozen spinach.
3. Add the mixture to a silicone sheet or baking tin lined with a
sheet of parchment baking paper.
4. Spread it evenly and add the grated cheese over the top.
5. Bake the roulade for 15 minutes.
6. Cool it and add the cream cheese to the next layer. Arrange
the slices of salmon over that.
7. Put a row of the caviar in a row where you begin rolling.
8. Roll them tightly to the end. Wrap it in cling wrap and twist the
ends securely closed.
9. Pop it in the fridge (best results overnight). It’s ready to serve
when chilled.
Sushi
Servings Provided:3
● Calories: 353
● Protein: 18 g
Ingredients:
● Smoked salmon/any seafood (5 oz.)
● Cauliflower (16 oz.)
● Cucumber (1 - 6-inches)
● Unchilled/softened cream cheese (6 oz.)
● Soy sauce/coconut aminos (1 tbsp.)
● Unseasoned rice vinegar (1-2 tbsp.)
● Nori sheets (5)
● Medium avocado (half of 1)
Also Needed:
● Food processor
● Bamboo roller
1. Pulse the cauliflower into rice-sized bits. Set aside for now.
2. Cut up the cucumber first – end to end. Hold it upright and slice
off each side. Trash the middle piece (or use it in for a fresh
salad). Also, slice two side pieces into strips. Put it in the
fridge.
3. Prepare a hot pan and cook the cauliflower rice. Sprinkle with
approximately one tablespoon of the aminos.
4. When done, add the rice to a bowl with the cream cheese and
vinegar. Stir well and place in the refrigerator.
5. Slice one-half of the avocado into strips. Scoop the shell.
6. Place a nori sheet on a bamboo roller covered with saran
wrap. Spread the mixture on the nori sheet, add the fillings,
and roll. Be sure it’s tight.
7. Serve when it is ready.
Smoothies For A Quick Snack - Meal or Appetizer
Almond Lover Smoothie

Servings Provided:
● Net Carbs: 0 g
● Calories: 511
● Protein: 12 g
Ingredients:
● Almond milk (1 cup/8 oz.)
● Plain nonfat Greek yogurt (.33 cup)
● Cooked oats (.33 cup)
● Almonds (5)
● Medium banana (1)
● Almond butter (2 tbsp.)
1. Measure all of the fixings into the cup of a NutriBullet or
favorite high-speed machine.
2. Pour the milk up to the “max fill” line.
3. Blend until it is smooth and creamy.
Banana Bread & Blueberry Smoothie
Servings Provided:2
● Calories: 270
● Protein: 3.1 g
Ingredients:
● Chia seeds (1 tbsp.)
● Golden flaxseed meal (3 tbsp.)
● Vanilla unsweetened coconut milk (2 cups)
● Blueberries (.25 cup)
● Liquid stevia (10 drops)
● MCT oil (2 tbsp.
● Xanthan gum (.25 tsp.)
● Banana extract (1.5 tsp.)
● Ice cubes (2-3)
1. Combine all of the ingredients into a blender.
2. Wait a few minutes for the seeds and flax to absorb some of
the liquid.
3. Pulse for 1-2 minutes until well combined and the texture you
choose. Lastly, add the ice to your preference.
Keto Avocado-Raspberry Smoothie
● Net Carbs: 4 g
● Calories: 227
● Protein: 2.5 g
Ingredients:
● Ripe avocado (1)
● Water (1.33 cups)
● Frozen unsweetened raspberries/or choice of berries (.5 cup)
● Your preference of a sugar equivalent (1 tbsp. + 1 tsp.)
1. Chop the avocado into chunks.
2. Toss each of the fixings into a blender and mix until it’s smooth.
3. Pour the smoothie into two glasses and serve.
4. Note: You can choose other berries, but be sure to calculate
any additional carbs.
Strawberry Almond Smoothies
Servings Provided:2
● Net Carbs: 7 g
● Calories: 304
● Protein: 15 g
Ingredients:
● Frozen unsweetened strawberries (.25 cup)
● Unsweetened almond milk (16 oz.)
● Stevia (to your liking)
● Whey vanilla isolate powder (2 tbsp.)
1. Measure and add all of the fixings into a blender.
2. Pulse the components until it’s as you like it to serve!
Seafood Favorites
Blue Crabs with Lime - Chipotle & Brown Butter
Sauce
Servings Provided:3
● Net Carbs: 10 g
● Calories: 349
● Protein: 16 g
Ingredients:
● Blue crabs (1 dozen - live)
● Crab boil seasoning (1 pkg.)
● Butter (.5 cup)
● Chopped red chilis (1 tsp.)
● Chopped chipotles (1 tbsp. canned)
● Ground coriander (1 tbsp.)
● Cayenne pepper (1 tsp.)
● Black pepper & salt (as desired)
● Fresh lime juice (2 tbsp.)
● Chopped cilantro (.25 cup)
1. Prepare a crab pot with eight to ten quarts of water. Wait for it
to boil. Add the seasonings. Grab the tongs to add the crabs -
one at a time.
2. Dip them in (face first). Simmer for about ten minutes.
3. Meanwhile, prep a sauté pan with butter. Whisk in the
cayenne, coriander, and chipotles. Sauté them for about four
minutes or until they’re lightly browned.
4. Set the pan off of the burner and add the lime juice, chopped
chilis, and cilantro with a shake of pepper and salt.
5. Remove the crabs and add them to the sauce, stirring to cover
each one.
6. Serve with a wedge of lemon.
Broiled Oyster with Spicy Sauce
Servings Provided:2
● Net Carbs: 2 g
● Calories: 102
● Protein: 4 g
Ingredients:
● Oysters (1 dozen)
● Garlic chili paste - ex. Huy Fong’s (1 tbsp.)
● Salt (.125 tsp.)
● Fresh basil (7-8 leaves)
1. Warm the oven using the broil function.
2. Shuck the oysters.
3. Prepare the garlic chili paste, salt, and oil. Add the oysters and
toss to coat them.
4. Sprinkle the leaves of basil onto an oven-safe baking dish and
add the oysters
5. Empty the sauce into the dish.
6. Transfer the dish to the oven (top rack) and broil on high for
two to three minutes and serve right away.
Cajun Trinity Keto Crab Cakes
Servings Provided:8 cakes/2 per serving
● Net Carbs: 3 g
● Calories: 412
● Protein: 35 g
Ingredients:
● Celery (1 large rib)
● Mixed bell pepper (.5 cup)
● Shallot (1)
● Sea salt and black pepper (as desired)
● Large egg (1)
● Keto-friendly mayo (2 tbsp.)
● Worcestershire sauce (1 tbsp.)
● Spicy brown mustard (1 tsp.)
● Hot sauce (1 tsp.)
● Parmesan cheese (.5 cup)
● Crushed pork rinds (.5 cup)
● Lump crabmeat (1 lb.)
1. Warm a large skillet/sauté pan using the medium temperature
setting.
2. Chop/dice the celery, shallot, garlic, and peppers. Toss them
into the pan and sauté them for about ten minutes.
3. Combine the mayo, egg, Worcestershire sauce, hot sauce, and
mustard. Mix in the sautéed veggies and stir well.
4. Fold in the parmesan and pork rinds along with the crab
mixture.
5. Prepare a baking tray/large platter with a sheet of parchment
paper and make eight patties.
6. Pop them in the fridge for one to two hours.
7. Warm a skillet (med-high temperature) and add the oil.
8. Fry the patties until browned - not flipping too frequently, or
they may break apart.
Chaffles & Prawns with Toppings
Servings Provided:3
● Calories: 158
● Protein: 17.3 g
Ingredients:
● Large egg (1)
● Almond flour (1 tbsp.)
● Full-fat Greek yogurt (1 tbsp.)
● Shredded Swiss cheese (.25 cup)
● Baking powder (.125 tsp.)
The Topping:
● Grilled prawns (4 oz.)
● Steamed cauliflower mash (4 oz.)
● Sliced zucchini (half of 1)
● Tomato (1 sliced)
● Flaxseeds (1 tbsp.)
● Lettuce leaves (3 large leaves)
1. Toss the chaffles fixings in a bowl and mix thoroughly.
2. Heat the waffle maker. Prepare the chaffles in three batches,
cooking for three to four minutes until they are crispy.
3. When ready, arrange the leaves of lettuce, and the rest of the
toppings to serve.
Cioppino Italian Seafood Stew - Gluten-Free
Servings Provided:6
● Net Carbs: 7 g
● Calories: 284
● Protein: 23 g
Ingredients:
● Onion (1)
● Carrot (1)
● Celery (2 stalks)
● Sea salt
● White wine (2 cups)
● Gluten-free crushed tomatoes (28 oz. can)
● Fish stock/clam juice (1.5 cups)
● Old Bay Seasoning (1 tsp.)
● Red pepper flakes (.5 tsp.
● Anchovy paste (1 tbsp.)
● Cod/halibut (8 oz.)
● Shrimp (16-20 or ¾ lb.)
● Raw mussels (1 lb.)
● Raw clams (1 dozen)
● Freshly chopped basil (2 tbsp.)
1. Cut the chosen fish into two-inch chunks. Peel and devein the
shrimp.
2. Warm a dutch oven using the med-low temperature setting.
Melt the olive oil with the butter.
3. Mince or dice the celery, onions, garlic, and carrot. Toss them
in the pot with salt. Sauté them for about five minutes. (Toss in
the garlic for the last minute.)
4. Raise the setting to high and pour in the wine. Simmer for two
minutes and add the fish stock, crushed tomatoes,
Worcestershire sauce, anchovy paste, oregano, red pepper
flakes, and Old Bay.
5. Lower the setting to low and continue to simmer for 20 more
minutes.
6. Bring it to a boil and add the pieces of cod, lemon juice, and
shrimp. Cook for three minutes. Remove the shrimp and set
them aside for now.
7. Add the clams and mussels (in the shell). Place a lid on the pot
and simmer until the shellfish have opened. (6 min.).
8. Toss the shrimp back in the pot with pepper and salt.
9. Serve with a portion of chopped basil.
Crunchy Fish and Chaffle Bites
Servings Provided:4
● Calories: 321
● Protein: 28.7g
Ingredients:
● Cod fillets (1 lb./4 slices)
● Garlic powder (1 tsp.)
● Sea salt (1 tsp.)
● Whisked egg (1)
● Almond flour (1 cup)
● Avocado oil (2 tsp.)
The Chaffles:
● Cheddar cheese (.5 cup)
● Eggs (2)
● Italian seasoning (.5 tsp.)
1. Whisk the chaffle fixings and warm the mini waffle maker.
2. Pour the batter into the heated waffle iron.
3. Whisk the garlic powder, pepper, and salt. Add the cod to the
mixture and wait for about ten minutes.
4. At that point, dip them into the almond flour.
5. Warm the oil in a skillet and fry the fish for two to three
minutes. Serve the delicious fish with the chaffles.
Lemon Butter Scallops
Servings Provided:4
● Net Carbs: 5 g
● Calories: 289
● Protein: 15.9 g
Ingredients:
● Butter (4 tbsp. - divided)
● Scallops (1 lb.)
● Lemon zest & juice (1 lemon)
1. Rinse the scallops under cold tap water and pat dry. Season
with the pepper and salt.
2. Slice the lemon in half, using for the juice and half for the zest.
3. Over the medium-high heat setting, melt two tablespoons of
the butter. Toss in the scallops and prepare for five to seven
minutes per side.
4. Once they’re crispy, squeeze half of the freshly squeezed
lemon juice over the scallops and add to a serving dish.
5. Add the rest of the butter to the skillet and blend in the rest of
the lemon juice and lemon zest. Stir it for four to five minutes or
until the butter is slightly reduced.
6. The leftovers are good for up to two days if stored in an airtight
container.
Mahi-Mahi Fillets
● Net Carbs: 0 g
● Calories: 200
● Protein: 21 g
Ingredients:
● Butter - divided (3 tbsp.)
● Olive oil - divided (2 tbsp.)
● Mahi-mahi fillets (4 - 4 oz.)
● Black pepper and kosher salt (as desired)
● Asparagus (1 lb.)
● Red pepper flakes (.25 tsp.)
● Lemon (1 sliced/zest and juice)
● Freshly chopped parsley (1 tbsp. + more for garnish)
1. Prepare a large skillet using the medium temperature setting
and add one tablespoon each of oil and butter. Arrange the fish
in the pan with a dusting of salt and pepper. Cook it until it is
golden or about four to five minutes on each side. Plate it for
now.
2. Pour the rest of the oil into the skillet. Toss in the asparagus
with salt and pepper, and sauté until it’s tender (2 to 4 min.).
Transfer it to a plate.
3. Add the remaining two tablespoons of butter to the skillet.
Mince and add the garlic, pepper flakes, lemon juice, zest, and
parsley.
4. Take the pan off of the burner and add back the fish,
asparagus, and sauce to the skillet.
5. Serve with parsley as desired.
Pan-Fried Cod
Servings Provided:4
● Net Carbs: 1 g
● Calories: 160
● Protein: 21 g
Ingredients:
● Ghee (3 tbsp.)
● Cod fillets (4 @ ⅓ lb. ea.)
● Optional: Garlic powder
1. Mince the garlic and toss half of it into a skillet with the ghee.
2. Arrange the fillets in the pan using medium-high heat. Sprinkle
them using the garlic, and if desired, a portion of pepper and
salt.
3. Once it turns white halfway up its side, turn it over, and add the
remainder of the minced garlic. Continue cooking until it flakes
easily.
4. Serve with a portion of ghee or garlic from the pan.
Shrimp Alfredo
Servings Provided:4
● Calories: 298
● Protein: 23 g
Ingredients:
● Raw shrimp (1 lb.)
● Salted butter (1 tbsp.)
● Cubed cream cheese (4 oz.)
● Whole milk (.5 cup)
● Salt (1 tsp.)
● Dried basil (1 tsp.)
● Garlic powder (1 tbsp.)
● Shredded parmesan cheese (.5 cup)
● Baby kale or spinach (.25 cup)
● Whole sun-dried tomatoes (5)
1. Heat the butter using the medium heat setting in a skillet.
2. Toss in the shrimp and lower the heat to medium-low. After 30
seconds, flip the shrimp and cook until slightly pink. Blend in
the cream cheese.
3. Increase the heat and pour in the milk. Stir frequently.
4. Sprinkle with the salt, basil, and garlic. Empty the parmesan
cheese in and mix well.
5. Simmer until the sauce has thickened. Cut the sun-dried
tomatoes into strips.
6. Lastly, fold in the kale/spinach and dried tomatoes. Serve
steaming hot.
Servings Provided:2
● Net Carbs: 5 g
● Calories: 224
● Protein: 24 g
Ingredients:
● Bacon (4 slices)
● Daikon winter radish (2 cups)
● Dry white wine (2 tbsp.)
● Chicken stock (.25 cup)
● Garlic (1 clove)
● Ground pepper (as desired)
● Chopped parsley (2 tbsp.)
● Cooked shrimp (4 oz.)
1. Peel and slice the radish, mince the garlic, and chop the
bacon. Remove as much water as possible from the daikon
once it’s shredded.
2. On the stovetop, warm a saucepan using the medium heat
temperature setting. Toss in the bacon and fry until it’s crispy.
Leave the drippings in the pan and remove the bacon with a
slotted spoon to drain.
3. Add the stock, wine, daikon, salt, pepper, and garlic into the
pan. Simmer until most of the liquid is absorbed (6-8 min.).
4. Fold in the bacon (saving a few bits for the topping), and
shrimp along with the parsley. Serve.
5. Tip: If you cannot find the daikon, substitute it using shredded
cauliflower.
Tuna Fritter
● Net Carbohydrates: 2.9 g
● Calories: 106
● Protein: 1.1 g
Ingredients:
● Chunks of tuna (.5 cup)
● Grated cheese (2 tbsp.)
● Onion (2 tbsp.)
● Garlic powder (.5 tsp. each)
● Salt and pepper (.25 tsp. each)
● Red pepper flakes (1 tsp.)
1. Break the tuna into chunks using a fork and mix with the
mayonnaise, grated cheese, and chopped onion.
2. Make the mixture into patties and sprinkle with the pepper
flakes, garlic powder, pepper, and salt.
3. Coat the patties with the flour and add to a hot skillet with the
coconut oil using the low heat setting.
4. Cook about three minutes, turn the patties over and continue
cooking until browned (approximately another three minutes).
Serve.
Poultry Options
Asparagus-Stuffed Chicken
Servings Provided:4
● Net Carbs: 2 g
● Calories: 377
● Protein: 32 g
Ingredients:
● Bacon pieces (.5 lb. or 8 slices)
● Chicken tenders (8 or about 1 lb.)
● Black pepper (.25 tsp)
● Salt (.5 tsp.)
● Asparagus spears (12/about .5 lb.)
1. Set the oven to reach 400º Fahrenheit.
2. Prepare a baking sheet and lay out two slices of bacon.
3. Arrange the chicken tenders on top of that and sprinkle with a
dusting of pepper and salt.
4. Add three spears of the asparagus and wrap with the bacon
and chicken to hold it all together.
5. Continue the process and bake for 40 minutes. The bacon
should be crispy and the asparagus tender.
Bacon-Wrapped Chicken - Air Fryer
Servings Provided:3
● Calories: 364
● Protein: 31 g
Ingredients:
● Breast of chicken (1)
● Unsmoked bacon (6 strips)
● Soft garlic cheese (1 tbsp.)
1. Slice the chicken into six pieces. Spread the garlic cheese over
each strip of bacon. Add a bit of chicken to each one.
2. Roll and secure with a toothpick.
3. Warm the Air Fryer for 3-4 minutes. Arrange the wraps in the
heated Air Fryer and cook 15 minutes for a quick snack at any
time.
Chicken Enchilada Bowl
Servings Provided:4
● Net Carbs: 6 g
● Calories: 569
● Protein: 39 g
Ingredients:
● Skinless - boneless chicken thighs (1 lb.)
● Water (.25 cup)
● Red enchilada sauce (.75 cup)
● Chopped onion (.25 cup)
● Diced green chiles (4 oz. can)
The Toppings:
● Avocado (1 whole - diced)
● Shredded cheese (1 cup)
● Chopped pickled jalapenos (.25 cup)
● Roma tomato (1 chopped)
● Optional: Serve over plain cauliflower rice or Mexican
cauliflower rice
1. Melt the coconut oil in a large pot using the medium heat
setting.
2. Sear the chicken until lightly browned.
3. Empty the water and enchilada sauce. Toss in the green chiles
and onion.
4. Reduce the temperature and simmer. Prepare the chicken for
17 to 25 temperature minutes.
5. When the chicken reaches 165º Fahrenheit - internally remove
and cool slightly.
6. Shred or chop the meat and toss it back into the pot.
7. Simmer for another ten minutes so the sauce will reduce in
volume.
8. To serve, top with the jalapeno, avocado, tomato, cheese, sour
cream, and any other desired toppings.
9. Note: Serve over a portion of cauliflower rice or any other
desired topping making sure to add any additional carbs used.
Chicken Mozzarella & Pesto Casserole
● Net Carbs: 3 g
● Calories: 451
● Protein: 38 g
Ingredients:
● Cooking oil (as needed)
● Grilled & cubed chicken breasts (2 lb.)
● Unchilled cream cheese (8 oz.)
● Cubed & Shredded mozzarella (8 oz. of each)
● Pesto (.25 cup)
● Heavy cream (.25 to .5 cup)
1. Heat the oven to reach 400º Fahrenheit. Spritz a casserole
dish using a cooking oil spray.
2. Combine the heavy cream, pesto, and softened cream cheese.
3. Add the chicken and cubed mozzarella into the greased dish.
4. Bake it for 25 to 30 minutes.
5. Cooking Tip: Use ½ cup of cream if you prefer a thinner sauce
or ¼ cup for a thicker choice.
Chicken Parmesan Meatballs
Servings Provided:4
● Net Carbs: 3 g
● Calories: 257
● Protein: 26 g
Ingredients:
● Three Cheese Garlic Marinara Sauce (.5 cup)
● Ground chicken (1 lb.)
● Grated parmesan cheese (.25 cup)
● Chopped fresh flat-leaf parsley (3 tbsp.)
● Dried Italian seasoning (.5 tsp.)
● Shredded mozzarella cheese (.5 cup)
1. Heat the oven to reach 350º Fahrenheit
2. Lightly grease a large baking dish.
3. In a large mixing container, combine two tablespoons of the
marinara sauce, the ground chicken, parsley, onion powder,
garlic, parmesan cheese, Italian seasoning, salt, and pepper
4. Shape the mixture into twelve meatballs.
5. Arrange the prepared meatballs in the baking dish. Leave a
small space between each meatball.
6. Bake on the center rack of the oven for 25 minutes.
7. Place the dish on the countertop. Pour in the rest of the sauce
over the top of the balls in the pan.
8. Cover the meatballs with mozzarella cheese.
9. Set the oven temperature setting to broil.
10. Once it is hot, place the meatballs back in the oven
until the cheese is melted and golden brown or approximately
two to three minutes.
Chicken Tenders - Chick-fil-A Copycat
Servings: 8 tenders
Total Time Required: 25 Minutes
● Calories: 104
● Protein: 26.8 g
Ingredients:
● Chicken tenders (8)
● Dill pickle juice (24 oz. jar)
● Salt and pepper (1 tsp. of each)
● Eggs (2 beaten)
● Breadcrumb substitute ex. Pork panko (1.5 cups)
● For Frying: Nutiva Organic Coconut Oil
The Sauce:
● Yellow mustard (2 tsp.)
● Mayo (.5 cup)
● Lemon Juice (1 tsp.)
● Honey Trees Sugar-Free Honey (2 tbsp.)
● BBQ sauce - ex. Organicville (1 tbsp.)
1. Put the chicken tenders and pickle juice in a sizable zipper-
type bag and marinate for at least one hour (overnight is
recommended).
2. Sift the almond flour, pepper, and salt.
3. Prepare three bowls: #1 Almond flour mixture; #2 - eggs, and
#3 - pork panko
4. Dredge the chicken in the almond flour mixture, egg, and pork
panko until thoroughly coated.
5. Prepare a skillet with about two inches of coconut oil (med-high
temperature).
6. Once the oil is hot, place the tenders in the pan and cook them
until golden brown (3 min. per side).
For An Air Fryer:
1. Set the Air Fryer at 375° Fahrenheit.
2. Cook the chicken for about 15 minutes.
Creamy Onion Chicken
Servings Provided:4
● Net Carbs: 3 g
● Calories: 400
● Protein: 38 g
Ingredients:
● Whole green spring onion (1)
● Butter (2 tbsp. or 1 oz.)
● Chicken breast halves (4)
● Sour cream (8 oz.)
1. Remove all skin and bones from the chicken breasts.
2. Warm a skillet using the med-high setting to melt the butter.
3. Reduce the setting to med-low and arrange the chicken in the
skillet with the butter. Place a lid on the pan and cook for about
ten minutes.
4. Chop the onion using the white and green sections. Flip the
chicken breasts. Cover and simmer for another eight or nine
minutes or until done.
5. Combine the onion and cook an additional one or two minutes.
6. Take it off the burner. Blend in the sour cream and salt.
7. Wait for about five minutes. Mix well with your favorite veggies
and serve.
Kung Pao Chicken
Servings Provided:4
● Calories: 264
● Protein: 23 g
Ingredients:
The Chicken:
● Red bell pepper (.33 of 1 medium)
● Celery (2 stalks)
● Peanuts (.25 cup)
● Ground ginger (1 tsp.)
● Minced garlic (.5 tsp.)
● Chicken thighs (4 skinless/boneless)
● Optional: Xanthan Gum (.25 tsp.)
The Sauce:
● Liquid aminos (.25 cup)
● Chicken broth (.25 cup)
● Chili garlic sauce/sriracha sauce (1.5 tbsp.)
● Sesame oil (1 tsp.)
● Liquid stevia (30 drops)
● Rice wine vinegar (1 tsp.)
1. Dice the celery stalks and bell pepper into big chunks and set
aside.
2. Heat a large skillet using the med-high temperature setting.
3. Chop the thighs into bite-sized chunks.
4. Pour in the coconut oil to the hot skillet and toss in the chunks
of chicken.
5. Prepare the sauce while the chicken is cooking. Combine all of
the sauce fixings in a mixing container. Whisk well and set to
the side for now.
6. Once the chicken is almost fully cooked, fold in the veggies.
7. Simmer until they are slightly tender (2-3 min.).
8. Fold in the peanuts and continue to cook for another few
minutes while they toast.
9. Add in the ginger and garlic. Stir once more and add in the
sauce.
10. Continue cooking and add the xanthan gum to thicken
up the sauce even more.
11. Serve with cauliflower rice or on its own.
Lemon Parsley Buttered Chicken - Slow Cooked
Servings Provided:6
● Net Carbs: 1 g
● Calories: 300
● Protein: 29 g
Ingredients:
● Whole roasting chicken (5-6 lb.)
● Kosher salt (.5 tsp.)
● Water (1 cup)
● Thinly sliced lemon (1)
● Ghee/butter (4 tbsp.)
● Chopped fresh parsley (2 tbsp.)
1. Remove the innards (discard) and rinse the chicken. Dry it off
with some paper towels and rub it with the pepper and salt.
2. Arrange the whole chicken in the slow cooker and pour the
water into the pot. Set the cooker for 3 hours or when the bird
reaches an internal temperature of 165º Fahrenheit at the
thickest segment of the thigh.
3. Add the lemon slices, butter, and parsley into the cooker for
about ten minutes.
4. To Serve: Pour the parsley butter over the chicken and enjoy.
Garnish with other toppings of your choosing.
Pork
Kalua Pork & Cabbage

● Net Carbs: 4 g
● Calories: 227
● Protein: 22 g
Ingredients:
● Head of cabbage (1 medium - 2 lb.)
● Bacon (7 strips - divided)
● Boneless pork shoulder butt (3 lb.)
● Coarse sea salt (1 tbsp.)
● Suggested: 6-quart slow cooker
1. Coarsely chop the cabbage. Trim the fat from the roast.
2. Layer most of the bacon in the cooker. Dust the salt over the
roast and place the rest of the bacon on top. Close the lid and
cook on low for eight to ten hours.
3. At that time, add in the cabbage and continue cooking with the
pot covered for another hour or until it’s tender. (Times may
vary.)
4. When the roast is done, remove and shred it. Use a slotted
spoon to arrange the cabbage in the serving dish.
5. Use a portion of the slow cooker juices on the side for dipping.
Pork-Chop Onion & Mushroom Fat Bombs
● Net Carbs: 7 g
● Calories: 1076
● Protein: 30 g
Ingredients:
● Boneless pork chops (3)
● Oil (.5 cup)
● Medium yellow onion (1)
● Brown mushrooms (8 oz.)
● Nutmeg (1 tsp.)
● Balsamic vinegar (1 tbsp.)
● Mayonnaise (1 cup)
1. Rinse, drain, and slice the mushrooms. Peel and slice the
onion. Put them in a large skillet with the oil and sauté until
wilted.
2. Place the chops to the side and sprinkle with the nutmeg and
garlic powder. Cook until done. Transfer the prepared chops
onto a plate.
3. Whisk in the vinegar and mayonnaise into the pan. The thick
sauce can be thinned with a bit of chicken broth if needed.
(Add two tablespoons at a time.)
4. Ladle the sauce over the bomb and serve.
Pork Kebabs
Servings Provided:4
● Protein: 34 g
Ingredients:
● Hot sauce (2 tsp.)
● Sunflower seed butter (3 tbsp.)
● Minced garlic (1 tbsp.)
● Keto-friendly soy sauce (1 tbsp.)
● Water (1 tbsp.)
● Medium green pepper (1)
● Crushed red pepper (.5 tsp.)
● Squared pork for kebabs (1 lb.)
1. Heat the oven or grill using the broil or the high heat setting.
2. In a processor/blender, combine the water with the red pepper,
butter, soy sauce, garlic, and hot sauce.
3. Slice the pork into squares. Cover with the marinade and rest
for one hour.
4. Chop the peppers to fit the skewer. Thread the skewers
alternating the pork and peppers.
5. Broil using the high heat setting for five minutes per side.
Stuffed Pork Chops
Servings Provided:4
● Net Carbs: 1 g
● Calories: 778
● Protein: 102 g
Ingredients:
● Thick-cut pork chops (4)
● Blue cheese (3 oz.)
● Feta cheese (3 oz.)
● Green onion (.33 cup)
● Garlic powder (1 pinch)
● Black pepper and salt (to taste)
1. Set the oven temperature to 350º Fahrenheit. Lightly grease a
baking tin.
2. Prepare the bacon, reserving the grease, and set aside.
3. Mix the feta and blue cheese. Blend in the onions, bacon, and
cream cheese. Mix well.
4. Split the non-fat side of the pork and add the cheese mixture –
closing with a toothpick or skewer. Sprinkle using the salt,
pepper, and garlic powder.
5. Sear them using the bacon grease in the skillet for 1.5 minutes
per side.
6. Arrange the chops on the baking pan and cook for 55 minutes.
Wait for the chops to rest for about three minutes.
Beef
Keto chaffle recipes are the new trend to dieting using the ketogenic
diet plan. They are extremely simple to prepare and can be used as
bread for a sandwich, burger, pizza, and dessert. The ketogenic diet
program is excellent for helping you lose weight and be provided
with many benefits in the meanwhile. Let’s break it down, so you
better understand what chaffles are and how they fit into your dieting
techniques with one beef and one fish chaffle (check the seafood
section)!
Sloppy Joe Chaffles

Servings Provided:4
● Calories: 156
● Protein: 26 g
● Fat Content:3.9 g
Ingredients:
● Onion powder (1 tsp.) or Regular onion (.25 cup)
● Garlic (1 tsp.)
● Tomato paste (3 tbsp.)
● Salt (.5 tsp.)
● Chili powder (1 tbsp.)
● Optional: Cocoa powder (1 tsp.)
● Bone broth - beef flavor usually (.5 cup)
● Coconut aminos (1 tsp.)
● Mustard powder (1 tsp.)
● Swerve brown/Sukrin golden (1 tsp.)
● Paprika (.5 tsp.)
1. Cook the ground beef with salt and pepper first.
2. Mince the garlic and add all the rest of the fixings and simmer.
3. Preheat waffle iron.
4. Whip the egg and add the remaining ingredients.
5. Spray the waffle maker with nonstick cooking spray.
6. Divide the mixture in half and cook half the mixture for about
four minutes or until golden brown.
7. For a crispy outer crust on the chaffle, add one teaspoon of
cheese to the waffle maker for 30 seconds before adding the
mixture.
8. Pour the warm sloppy joe mix onto a hot chaffle, and dinner is
served!
Air Fryer Korean Tacos
Servings Provided:6
● Net Carbs: 8 g
● Calories: 241
● Protein: 27 g
Ingredients:
The Marinade:
● Gochujang (2 tbsp.)
● Dark soy sauce (1 tbsp.)
● Fresh garlic & ginger (2 tsp. of each)
● Sugar substitute/Truvia (1 tsp. - equivalent to 2 tsp. sugar)
● Sesame oil (2 tbsp.)
● Sesame seeds (2 tbsp.)
● Kosher salt (.5 tsp.)
Meat & Veggies:
● Sirloin beef/chuck/or ribeye (1.5 lb.)
● Sliced onion (1 cup)
To Serve:
● Flour tortillas (1 dozen)
● Romaine lettuce leaves (1 head)
● Chopped green scallions (.5 cup - into 2-inch pieces)
Optional:
● Kimchi (.5 cup
1. Thinly slice the beef. Mince the ginger and garlic. Chop the
scallions and slice the onions.
2. Toss the onions, beef, in a zipper-type bag with soy sauce,
gochujang, garlic, ginger, sesame oil, sweetener, and sesame
seeds. “Squish” the bag to fully mix the ingredients.
3. Marinate it in the fridge for half an hour or as long as 24 hours.
4. Warm the Air Fryer to reach 400º Fahrenheit. When it’s ready,
add the veggies and meat in the fryer basket and cook for 12
minutes. Shake the basket about halfway through the cooking
cycle.
5. Serve it when desired.
6. Note: You can also use this recipe with a pork shoulder for a bit
of change!
Cabbage & Bacon Burger Stir Fry
● Calories: 357
● Protein: 32 g
Ingredients:
● Bacon (1 lb.)
● Small onion (1)
● Minced cloves of garlic (3)
● Cabbage (1 lb. - 1 small head)
1. Dice the bacon and onion.
2. Combine the beef and bacon in a wok or large skillet. Prepare
until done and store in a bowl to keep warm.
3. Mince the onion and garlic. Toss both into the hot grease.
4. Slice and toss in the cabbage and stir-fry until wilted.
5. Blend in the meat and combine. Sprinkle with the pepper and
salt as desired.
Cheeseburger Calzone
● Net Carbs: 3 g
● Calories: 580
● Protein: 34 g
Ingredients:
● Dill pickle spears (4)
● Yellow diced onion (half of 1)
● Ground beef – lean (1.5 lb.)
● Thick-cut bacon strips (4)
● Cream cheese – divided (8 oz.)
● Shredded cheddar cheese (1 cup)
● Egg (1)
● Shredded mozzarella cheese (1 cup)
1. Heat the oven to reach 425º Fahrenheit. Prepare a cookie tin
with parchment paper.
2. Chop the pickles into spears. Set aside for now.
3. Prepare the crust. Combine half of the cream cheese and the
mozzarella cheese. Microwave them for 35 seconds. When it
melts, add the egg and almond flour to make the dough. Set
aside.
4. Cook the beef on the stove using medium heat.
5. Cook the bacon (microwave for five minutes or on the
stovetop). When cool, break into bits.
6. Dice the onion and add to the beef and cook until softened.
Toss in the bacon, cheddar cheese, pickle bits, the rest of the
cream cheese, and mayonnaise. Stir well.
7. Roll the dough onto the prepared baking tin. Scoop the mixture
into the center. Fold the ends and side to make the calzone.
8. Bake until browned or about 15 minutes. Let it rest for ten
minutes before slicing.
Cheeseburger Spaghetti Squash Casserole
● Calories: 431
● Protein: 30.5 g
Ingredients:
● Medium spaghetti squash (1)
● Cloves of garlic (2)
● Salt and pepper (.5 tsp.)
● Sugar-free ketchup (2 tbsp.)
● Shredded cheddar (6 oz./about 1.5 cups)
1. Warm the oven in advance to reach 400° Fahrenheit. Line a
baking tray using a layer of parchment baking paper.
2. Cut the squash in half crosswise and scoop out the seeds.
Arrange it cut-side down and bake until the squash is soft
enough to be squeezed (40 min.).
3. Meanwhile, fry the bacon in a large skillet using the medium
temperature setting until it’s crispy. Transfer it to a paper towel-
lined plate.
4. In the same skillet, cook the ground beef.
5. In about seven minutes, mince and the garlic, salt, and pepper.
Cook until no longer pink (2-3 min.).
6. Stir in the ketchup and Worcestershire sauce. Scoop the flesh
out of the squash and stir in until well mixed into the ground
beef. Spread out evenly over the bottom of the skillet.
7. Sprinkle with the shredded cheddar cheese and cover the
skillet.
8. Reduce the heat to low and let the cheese melt(5 min.).
9. Sprinkle the bacon over the top and serve.
● Net Carbs: 0 g
● Calories: 575
● Protein: 24 g
Ingredients:
● 1 bone-in Standing rib roast (4 lb.) or (8 lb. - including bones)
● Sea salt (1.5 tbsp.)
● Black pepper (1 tsp.)
● Butter (.75 of 1 stick/6 tbsp. melted)
● Italian seasoning (2 tbsp.)
● Garlic (1 head/10-12 cloves/5-6 tsp. minced)
1. Place the prime rib, fatty side up, onto a roasting pan fitted with
a roasting rack. Sprinkle it using the sea salt and black pepper.
Wait for one hour for the meat to acquire room temperature.
2. Set the oven at 450° Fahrenheit.
3. Stir the butter, Italian seasoning, and minced garlic. Pour the
mixture over the prime rib and spread it evenly using a basting
brush.
4. Roast the prime rib in the oven, uncovered, for 20-30 minutes,
until the garlic on top is dark golden brown.
5. Tent the top of the prime rib with foil. Reduce the oven
temperature to 350° Fahrenheit and continue roasting until the
prime rib reaches your desired internal temperature
For Rare: 110° Fahrenheit @ approximately 55 to 65
minutes
For Med-Rare: 115° Fahrenheit @ approximately 60 to 70
minutes
For Medium: 125 ° Fahrenheit @ approximately 65 to 80
minutes
Note: For medium-rare, it will take approximately an additional
eight to nine minutes per pound of meat at 350° Fahrenheit
after the first high-temp roast at 450° Fahrenheit. The above
meat temperatures are not final temperatures, just the
temperature to reach in the oven. The internal temperature will
rise another 20 degrees in the next step.
6. Remove the prime rib from the oven. Wait for an additional 20
minutes before carving.
Servings Provided:6
Macro Counts - Per Serving - 1 cup each:
● Net Carbs: 10 g
● Calories: 386
● Protein: 28 g
Ingredients:
● Cauliflower (1 head - cut into florets)
● Onion (half of 1 large)
● Marinara sauce (1 cup)
● Diced tomatoes (14.5 oz. can)
● Fresh basil (.5 cup - chopped, divided)
● Mozzarella cheese (1 cup )
● Black pepper and sea salt (as desired)
1. Chop or mince the onion and garlic. Shred the cheese.
2. Warm the oven at 400° Fahrenheit. Lightly grease a round 9-
inch or square 9 by 9-inch casserole dish. Prepare the dish
with a layer of aluminum foil.
3. Toss the cauliflower with the oil, sea salt, and black pepper.
Roast it for 15 to 20 minutes, stirring halfway through, until
crisp-tender.
4. Meanwhile, cook the onion in a skillet for 8 to10 minutes over
medium-low heat, until it's slightly browned.
5. Add the ground beef and raise the temperature setting to
medium-high. Cook for another eight to ten minutes until it’s
browned.
6. Stir in the garlic, marinara sauce, diced tomatoes, and half of
the fresh basil, sea salt, and black pepper to taste. Cook it for
two minutes, until heated thoroughly.
7. Pour the tomato meat sauce over the cauliflower. Sprinkle with
shredded mozzarella cheese.
8. Bake it until the cheese bubbles (8 min.). Top with the
remaining fresh basil ribbons.
● Net Carbs: 0 g
● Calories: 80
● Protein: 5 g
Ingredients:
● Freshly ground black pepper & kosher salt (to your taste)
● Cold butter (2 tbsp./cut into 20 pieces)
● Cheddar (2 oz./cut into 20 pieces)
For Serving:
● Lettuce leaves
● Thinly sliced tomatoes
● Mustard
1. Warm the oven to 375° Fahrenheit. Lightly grease a mini muffin
tin with a cooking oil spray. Mix the beef with salt, pepper, and
garlic powder.
2. Press one teaspoon of the meat evenly into the bottom of each
muffin tin cup. Add a tab of butter on top and press one
teaspoon beef over the top.
3. Place a piece of cheddar on top of meat in each cup then
press remaining beef over cheese to completely cover.
4. Bake it for about 15 minutes. Cool slightly.
5. Carefully release each burger from the tin. Serve with lettuce
leaves, tomatoes, and mustard to your liking.
Servings Provided:5
● Net Carbs: 6 g
● Calories: 385
● Protein: 19 g
Ingredients:
● Cauliflower (1.5 lb.)
● Turmeric (.5 tsp)
● Chili powder (1 tsp.)
● Beef round tip steak (8 oz.)
● Melted refined coconut oil (.33 cup)
● Shredded cheddar cheese (1 oz.)
● Shredded Monterey Jack cheese (1 oz.)
Optional Garnishes:
● Canned - jalapeno slices (1 oz.)
● Avocado ( approx. 5 oz.)
1. Set the oven temperature at 400º Fahrenheit.
2. Prepare the cauliflower into chip-like shapes.
3. Combine the turmeric, chili powder, and coconut oil in a mixing
dish.
4. Toss in the cauliflower and add it to a baking tin. Set the baking
timer for 20 to 25 minutes.
5. Over med-high heat in a cast-iron skillet, add the butter. Cook
until both sides of the meat is done, flipping just once. Let it
rest for 5-10 minutes. Thinly slice and sprinkle with some
pepper and salt.
6. When done, transfer the florets to the skillet and add the steak
strips. Top it off with the cheese and bake for 5-10 more
minutes.
7. Serve with your favorite garnish.
8. Count the carbs for the added garnishes.
● Calories: 369
Ingredients:
● Ground beef lean (2 lb.)
● Ground pork lean (1 lb.)
● Onion (.5 cup)
● Black pepper and salt (1 tsp.)
● Large eggs (2)
● Sugar-free BBQ sauce (1 cup)
1. Finely chop the onion and combine it with the ground pork,
ground beef, almond flour, salt, pepper, and garlic powder. Mix
in the eggs until fully combined.
2. On a large sheet of tin foil, shape the mixture into a loaf
(roughly 5 by 9 inches). Lift foil by edges and place in a six-
quart slow cooker.
3. Set the slow cooker to low and cook for five to six hours.
4. In the last half hour of cooking, brush the top and sides with
about ⅓ cup of barbecue sauce.
5. Use two serving forks to lift the meatloaf out of the cooker and
onto a serving platter. Slice and serve with remaining barbecue
sauce.
Keto Sauces
Avocado Mayonnaise
Servings Provided:4
● Net Carbs: 1 g
● Protein: 1 g
Ingredients:
● Ground cayenne pepper (.5 tsp.)
● Pinch of pink salt (1 pinch)
● Lime for juice (half of 1)
● Medium avocado (half of 1)
● Also Needed: Blender or food processor
1. Dice the avocado. Combine the salt, cayenne, cilantro,
avocado, and lime juice in the blender.
2. When smooth, stir in the oil - 1 tablespoon at a time - pulsing in
between each addition.
3. It stores in the refrigerator for up to one week in a sealed glass
bottle.
Easy Alfredo Sauce
Servings Provided:6
● Calories: 531
● Protein: 10.3 g
Ingredients:
● Unsalted butter (.5 cup)
● Heavy whipping cream (2 cups)
● Unchilled cream cheese (half of a 4 oz. pkg)
● Grated parmesan cheese (1.5 cups)
Spices as Desired (1 pinch of each):
● Salt
● Ground nutmeg
● Ground white pepper
1. Prepare a saucepan to melt the butter. Mince and add the
garlic and sauté it for two minutes.
2. Pour in the cream and cream cheese.
3. Slowly add the parmesan until the sauce is thickened (5-7
min.)
4. Stir it thoroughly and serve with white pepper, nutmeg, and
salt.
Enchilada Sauce
Servings Provided:
● Net Carbs: 5 g
● Calories: 198
● Protein: 2 g
● Fat Content: 18g
Ingredients:
● Butter (3 0z. - salted)
● Cayenne (.25 tsp.)
● Cumin, ground (3 tsp.)
● Coriander, ground (2 tsp.)
● Onion powder (2 tsp.)
● Erythritol (1.5 tbsp.)
● Tomato puree - only tomatoes and salt (12 oz.)
● Salt and pepper (.5 tsp.)
1. Prepare a saucepan to melt the butter using the medium
2. Add each of the fixings - excluding the tomato puree- and
sauté them for about three minutes.
3. Add in the puree and simmer the sauce for about five minutes.
Thin with water as needed.
4. Use it immediately or store it in a heatproof jar. It remains
delicious for about two weeks.
No-Cook Avocado Hollandaise
Servings Provided:4/1 cup each
● Net Carbs: 4 g
● Calories: 201
● Protein: 1 g
Ingredients:
● Ripe avocado (1 diced)
● Juice of 1 lemon
● Cayenne pepper (1 pinch)
● Kosher salt and freshly cracked black pepper
1. In a blender or food processor, puree the avocado, lemon
juice, and ⅓ cup water until combined.
2. With the motor running, add the olive oil in a slow stream and
puree until the mixture has thickened with a creamy smooth
texture.
3. Finish the hollandaise with cayenne, salt, and pepper. Serve it
immediately.
Spicy Lemon Herb Sauce
Servings Provided:
● Net Carbs: 17 g
● Calories: 390
● Protein: 4 g
Ingredients:
● Shallot (1)
Spices Needed (1 bunch of each):
● Parsley
● Mint
● Cilantro
● Lemons (2 zested & juiced)
● Salt (1 tsp.)
● Freshly cracked black pepper (2 tsp.)
● Red-pepper flakes (1 tsp.)
1. Peel and roughly chop the shallot, parsley, mint, and cilantro.
Juice the lemons and mince the garlic.
2. Pulse the garlic, herbs, shallot, and lemon zest in a food
processor/blender.
3. Add the lemon juice, olive oil, pepper flakes, pepper, and salt
to finish the sauce.
4. Transfer the sauce to an airtight container and refrigerate until
ready to use. The sauce will keep for up to seven days.
Gravy Options
Brown Style Gravy

● Net Carbs: 0 g
● Calories: 56
● Protein: 1 g
Ingredients:
● Unsalted butter/butter substitute for dairy-free (.25 cup)
● Organic Vegetable Broth - ex. Pacific Foods (2 cups) or Turkey
drippings (1 cup)
● Sea salt (1 tsp.)
● Xanthan gum (1 tsp.)
● Also Needed: 10-inch cast-iron skillet
1. Warm the skillet to melt the butter using the medium
2. Whisk the xanthan gum, salt, and garlic pepper to add it into
the skillet.
3. Pour in the vegetable broth and simmer.
4. Serve when it’s thickened or save some for later.
5. Reheat it using the same process.
Creamy Mushroom Gravy Sauce
Servings Provided:
● Net Carbs: 4 g
● Calories: 165
● Protein: 3 g
Ingredients:
● Small onion (1)
● Salt (.5 tsp.)
● Pepper - ground (1 pinch)
● Mushrooms (7 oz.)
● Worcestershire Sauce (5 tsp.)
● Dijon mustard (1 tbsp.)
● Fresh tarragon (2 tbsp.)
1. Mince the garlic and thinly slice the onion and mushrooms.
Chop the tarragon.
2. Prepare a saucepan using the high-temperature setting, add

the butter, garlic, onion, salt, and pepper.
3. Sauté them until the onions are translucent.
4. Add the mushrooms and sauté them for three minutes before
dropping the heat to the low setting.
5. Mix in the dijon mustard, Worcestershire sauce, and cream.

Simmer it until the sauce thickens (10-15 min.).
6. Stir in the tarragon and serve.

Keto Onion Gravy For Meats
Servings Provided:8 @ 2 tbsp. each
● Net Carbs: 1 g
● Calories: 79
● Protein: 0 g
Ingredients:
● Water/pan drippings/meat stock (2 cups)
● Egg yolks (2 large)
● Onion (.5 cup)
● Butter or butter-flavored coconut oil (.25 cup)
● Also Helpful: High-speed or stick blender
1. Strain your pan drippings and add enough water or stock to
make the two cups of liquid. Pour it into a saucepan and boil it
to thicken (10 min.).
2. Add the onion and use the blender until it’s pureed and
continue cooking.
3. Take it from the burner. Pour and whisk about ¼ cup of the
liquid into the yolks of the egg.
4. Whisk it all together until smooth and simmer until it's the way
you like it.
5. Note: The gravy will thicken as it cools if you use the coconut
oil, but the butter is better to thicken it. You can also add
xanthan gum, coconut flour, or gelatin to thicken the gravy if
you want it thicker (a great cheat technique).
Sausage Gravy
Servings Provided:4
● Calories: 277
● Protein: 5.8 g
Ingredients:
● Breakfast sausage (4 oz.)
● Heavy cream (1 cup)
● Guar gum (.5 tsp.)
● Salt and pepper (as desired)
1. Prepare the sausage in a skillet and set it aside.
2. Measure and add two tablespoons of butter to the grease.
Once it’s melted, add the cream and guar gum.
3. Stir and add the sausage to the mixture.
4. Continue stirring until it’s thickened and serve it.
Tabasco Gravy
● Net Carbs: 1 g
● Calories: 90
● Protein: 3 g
Ingredients:
● Beef or bone broth (80 fl oz.)
● Bay leaves (2 fresh)
● Coconut cream - Rich & Extra-thick (0.5 cup/150 ml)
● Butter - unsalted (10 oz/284 g)
● Tabasco (about 2 dashes/2 tsp./9.4 g)
● Tamari (1 tbsp./16 g)
● Black pepper (2 tsp./2.8 g)
● Xanthan gum (1.66 tsp./2g)
● Kosher salt (as needed)
1. Combine the heavy cream, broth, Tabasco, butter, bay leaves,
and tamari in a saucepan. Gently simmer until the butter has
melted, stirring often.
2. Cook for about 10-15 minutes until the sauce has reduced
slightly.
3. Shake in the pepper and whisk in the xanthan gum to prevent
lumps (1 tsp. at-a-time). Use a high-speed blender if desired.
4. Adjust the seasonings to our liking.
Chapter 9: Desserts
Keto Pie Crust

● Calories: 187
● Protein: 3.7 g
Ingredients:
● Salt (.25 tsp.)
● Butter - melted (.25 cup)
Preparation Method:
1. Whisk the salt, sweetener, and flour in a mixing container. Fold
in the melted butter to form coarse crumbs.
2. Dump it into a pie plate and press it firmly to the sides and
bottom. Prick it using a toothpick or fork.
3. For unfilled Crust: Bake 325° Fahrenheit for about 20 minutes.
4. For filled Crust: Pre-bake it for 10-12 minutes before adding
the fixings. Cover the edges to avoid over-browning.
Brownie in a Mug
● Net Carbs: 5 g
● Calories: 310
● Protein: 35 g
Ingredients:
● Granulated sweetener (1 tbsp.)
● Eggs (2)
● Heavy cream (1 tbsp.)
● Protein powder (1 scoop)
1. You will love this one.
2. Add the eggs, cream sweetener, and protein powder into the
chosen mug. Thoroughly stir the mixture.
3. Place the cup in the microwave for one minute. Remove with
caution and devour it.
Cheesecake Mocha Bars
● Calories: 232
● Protein: 6.1 g
Ingredients:
Brownie Layer:
● Vanilla extract (2 tsp.)
● Unsalted butter (6 tbsp.)
● Large eggs (3)
● Almond flour (1.5 cups)
● Hershey’s Baking Cocoa or your preference (.5 cup)
● Erythritol (1 cup)
● Salt (.5 tsp.)
● Instant coffee (.5 tbsp.)
Cream Cheese Layer:
● Erythritol (.5 cup)
● Large egg (1)
● Softened cream cheese (1 lb.)
● Also Needed: 8x8-inch baking pan
1. Set the oven temperature to 350º Fahrenheit. Lightly grease or
spray the pan.
2. Combine the wet fixings starting with the vanilla and butter.
Next, mix in the eggs.
3. In another container, combine the dry ingredients and whisk
with the wet fixings. Set aside ¼ cup of the batter for later.
Pour the mixture into the pan.
4. Mix the cream cheese (room temperature) with the remainder
of the fixings for the second layer. Spread it on the sheet of
brownies.
5. Use the reserved batter as the last layer (will be thin). Bake for
30 to 35 minutes. When cooled, slice the cheesecake bars,
and enjoy.
Chia Bars
● Calories: 121
● Protein: 2.5 g
Ingredients:
● Toasted almonds (.5 cup)
● Coconut oil (divided - 1 tbsp. (+) 1 tsp.)
● Erythritol (4 tbsp. - divided)
● Heavy cream (.25 tsp.)
● Liquid stevia (.25 tsp.)
● Vanilla extract (1.5 tsp.)
● Unsweetened & shredded coconut flakes (.5 cup)
● Chia seeds (.25 cup)
● Coconut cream (.5 cup)
● Also Needed: Food Processor
1. Add the toasted almonds into the food processor and pulse
until crumbly.
2. Toss in one tablespoon of the coconut oil and two tablespoons
of the erythritol. Continue processing until you have almond
butter. (Now you have another new usable product.)
3. Warm a pan and add the butter, heavy cream, erythritol, stevia,
and vanilla. Stir until they’re bubbly and fold in the almond
butter. Stir to blend.
4. In a blender, grind the chia seeds to make a powdery mix. In
another pan, toast the coconut flakes and mix with the chia
seeds. Melt the coconut cream in a separate skillet.
5. Now, combine all of the fixings and add the melted coconut
cream, flour, and coconut oil. Store in the fridge for one hour.
6. When it’s ready, slice into squares and store in the refrigerator.
Chocolate Lava Cake
● Net Carbs: 3 g
● Calories: 189
● Protein: 8 g
Ingredients:
● Unsweetened cocoa powder (.5 cup)
● Melted butter (.25 cup)
● Eggs (4)
● Sugar-free chocolate sauce (.25 cup)
● Ground cinnamon (.5 tsp.)
● Pure vanilla extract (1 tsp.)
● Stevia (.25 cup)
● Also Needed: Ice cube tray & 4 ramekins
1. Pour one tablespoon of the chocolate sauce into four of the
tray slots and freeze.
2. Warm up the oven to 350º Fahrenheit. Lightly grease the
ramekins with butter or a spritz of oil.
3. Mix the salt, cinnamon, cocoa powder, and stevia until
combined. Whisk in the eggs – one at a time. Stir in the melted
vanilla extract and butter.
4. Fill each of the ramekins halfway and add one of the frozen
chocolates. Cover the rest of the container with the cake batter.
5. Bake for 13-14 minutes. When they’re set, place on a wire rack
to cool for about five minutes. Remove and put on a serving
dish.
6. Enjoy by slicing its molten center.
Cinnamon Twists
Servings Provided:10 twists
● Calories: 174
● Protein: 5.7 g
Ingredients:
The Dough:
● Swerve sweetener - powdered (.25 cup)
● Shredded mozzarella cheese - part-skim(1.5 cups)
● Butter (5 tbsp.) + melted (2 tbsp.)
● Egg (1 large)
● Swerve sweetener - granulated (2 tsp.)
● Cinnamon (1 tsp.)
The Glaze:
● Swerve sweetener - powdered (2 tbsp.)
● Water
1. Warm the oven to 350º Fahrenheit.
2. Cover a large baking mat with parchment paper.
3. Combine the sweetener, baking powder, almond flour, and
coconut flour.
4. Melt the cheese and butter over low heat in a large saucepan
until it can be stirred together. Whisk and add the vanilla and
egg. Stir in the almond flour mixture to form the dough ( low-
temperature setting). Dump it onto the countertop and knead it
together.
5. Cover the dough using a layer of parchment baking paper. Roll
out to a 10 by 10-inch square. Brush the dough using about
half of the melted butter.
6. Whisk the swerve and cinnamon, dusting about ⅔ of it over the
dough.
7. Fold the dough in half and cut into ten strips with a sharp knife.
8. Hold both ends of one strip and twist gently in opposite
directions two or three times. Lay twists on the prepared
baking sheet and brush with the rest of the melted butter and
cinnamon sugar.
9. Set the timer to bake for 15 minutes.
10. Prep the Glaze: Mix the vanilla extract, powdered
sweetener, and enough water to achieve a drizzling
consistency.
11. Add the glaze over the cooled cinnamon twists and
serve as desired.
Coconut Chia Bars
Servings Provided: 6 bars
● Calories: 164
● Protein: 4 g
Ingredients
● Chia seeds (4 tbsp.)
● Water (.5 cup)
● Coconut oil (1 tbsp.
● Confectioners Swerve (1 tbsp.)
● Shredded dried coconut meat – unsweetened (1 cup)
● Cashews (.5 cup)
● Also Needed: 9 x 9 cookie sheet
1. Set the oven temperature to 350º Fahrenheit.
2. Soak the seeds 15 minutes until gel-like, and mix with the
coconut, oil, swerve, and vanilla extract. Lastly, add in the
cashews.
3. Line the mixture, using parchment paper, onto the baking tin.
Press until it is about a 3/4-inch thickness, and bake for 45
minutes.
4. Slice into six bars and enjoy!
Dark Chocolate Brownies
● Net Carbs: 4 g
● Calories: 76
● Protein: 3 g
Ingredients:
● Cream cheese (6 tbsp.)
● Eggs (3)
● Cocoa powder (heaping 2 tbsp.)
● Baking soda (.25 tbsp.)
● Truvia (9 packets)
● Almond milk (.5 cup)
● Salt (1 pinch)
1. Heat the oven to reach 375º Fahrenheit.
2. Lightly spritz the baking tin with cooking oil spray.
3. Whisk the eggs, cream cheese, milk, coconut oil, and vanilla
extract.
4. In another container, mix the dry fixings (almond flour, cocoa
powder, coconut flour, Truvia, baking soda, and a pinch of salt).
5. Combine everything and scoop into the cake pan. Bake for
about half an hour and chill before serving.
Gingerbread – Slow Cooked
● Calories: 223
● Protein: 9.1 g
Ingredients:
● Almond/sunflower seed flour (2.25 cups)
● Salt (.25 tsp.)
● Ground cloves (.5 tsp.)
● Swerve sweetener (.75 cup)
● Ground ginger (1.5 tbsp.)
● Dark cocoa powder (1 tbsp.)
● Ground cinnamon (.5 tsp.)
● Large eggs (4)
● Fresh lemon juice (1 tbsp.)
● Water or almond milk (.66 cup)
● Recommended Size: Six quarts
1. Spritz the cooker with some cooking oil spray.
2. Whisk salt, all of the flour, cloves, baking powder, ginger,
cinnamon, sweetener, and cocoa powder in a large mixing
container.
3. Blend in the eggs, melted butter, almond milk or water, vanilla
extract, and lemon juice.
4. Empty the batter into the slow cooker and cook until set -
approximately 2.5 to 3 hours.
5. Garnish as desired and enjoy, but count those carbs.
Individual Strawberry Cheesecakes
● Net Carbs: 9 g
● Calories: 489
● Protein: 8 g
Ingredients:
The Crust:
● Melted butter/coconut oil (3 tbsp.)
● Sugar substitute – your preference (.25 cup) or Maple syrup
The Filling:
● Sugar substitute (3 tbsp.) or use Grade B maple syrup
● Strawberries (6)
● Pure vanilla extract (.5 tsp.)
The Garnish:
● Strawberries (4)
● Fresh mint leaves
1. Combine the crust fixings in a mixing bowl. Blend well and
divide it into four small ramekins. Gently press with your
fingers.
2. Prepare the filling in a food processor. Pulse until creamy
smooth.
3. Divide it over the crust of each one and chill for an hour or until
it’s set.
4. Garnish with another berry if desired and serve. (Add the carbs
for any added garnishes.)
Lemon Cake
Servings Provided:8
● Calories: 350
● Protein: 7.6 g
Ingredients:
● Almond flour (1.5 cups)
● Swerve (or) Pyure A-P (3 tbsp.)
● Optional: Xanthan gum (.5 tsp.)
● Zest & juice (2 lemons)
● Eggs (2)
Ingredients for the Topping:
● Pyure all-purpose/Swerve (3 tbsp.)
● Boiling water (.5 cup)
● Melted butter (2 tbsp.)
● Suggested: 2-4-quart slow cooker
1. For the Cake: Mix the dry ingredients in a container. Whisk the
egg, lemon juice and zest, butter, and whipping cream.
Combine all of the fixings and mix well. Scoop out the dough
into the prepared slow cooker.
2. For the Topping: Mix all of the topping ingredients in a
container and empty over the batter in the cooker.
3. Place the lid on the cooker for two to three hours on the high
setting.
4. Serve warm with some fresh fruit or whipped cream.
Lemon Custard Tarts
Yields Provided: 2 servings
Macro Counts For Each Serving:
● Net Carbs: 2 g
● Calories: 954
● Protein: 17 g
Ingredients - The Crust:

● Unsalted melted butter (3 tbsp.)
● Almond meal (.75 cup)
● Optional: Dried lavender flowers (.5 tsp.)
● Sugar-free Vanilla bean sweetener syrup – ex. Torani (1 tbsp.)
The Filling:
● Freshly squeezed lemon juice (.5 cup)
● Large egg yolks (4)
● Grated zest of a lemon (3)
● Melted unsalted butter (.5 cup)
● Sugar-free vanilla syrup/your choice (.25 to .5 cup)
● Also Needed: 2 crème Brule dishes – 4.5-inch x 1.25 thick
1. Warm the oven to reach 375º Fahrenheit.
2. Lightly spritz the dishes using ghee or butter.
3. Prepare the Crust: If you’re using the flowers, grind them into
fine dust with a mortar and pestle. Mix it with three tablespoons
of melted butter and almond flour. Press into the bottom of the
two dishes.
4. Bake until the tops start browning (10 min.). Transfer to the
counter to cool.
5. Prepare the Filling: Use a food processor or blender to mix the
sweetener, lemon juice, egg yolks, lemon zest, and rest of the
butter. Scoop into a saucepan (med-low) and simmer about 15
minutes or until it’s pudding-like.
6. When ready, pour the filling over the two crusts.
7. Secure a layer of plastic wrap over each one and refrigerate
overnight.
Mocha Pudding Cake – Slow Cooked
● Calories: 414
● Protein: 9.3 g
Ingredients:
● Coconut oil spray or butter – for the cooker
● Finely chopped unsweetened chocolate (2 oz.)
● Butter – large chunks (.75 cup)
● Instant coffee crystals (2 tbsp.)
● Almond flour (1.33 cup)
● Unsweetened cocoa powder (4 tbsp.)
● Salt (.125 tsp.)
● Large eggs (5)
● Stevia erythritol granulated sweetener (.66 cup)
● Optional: Low-carb whipped cream/ice cream
● Recommended: 4-6-quart slow cooker
1. Grease the cooker with butter/spray.
2. Using the medium heat setting on the stovetop, melt the
unsweetened chocolate and butter in a small pan. Whisk
occasionally. Take it off of the burner and cool.
3. Whisk the heavy cream, vanilla extract, and coffee crystals in a
small container.
4. Mix the cocoa, flour, and salt in another dish.
5. Whip the eggs using a mixer (high-speed). Slowly add the
sweetener when thickened. Beat on the high setting for about
five minutes.
6. Slowly, on the low setting, use the mixer to combine the
unsweetened chocolate mixture and butter – adding it to the
cake mixture.
7. Fold in the flour, salt, and cocoa mixture. Blend (medium
speed), and add the coffee, cream, and vanilla ingredients.
8. Add the batter to the prepared slow cooker, and place a paper
towel over the slow cooker top to absorb the moisture.
9. Secure the lid and cook using the low setting for 2.5 to 3.5
hours (4-quart cooker) or 2-3 hours (6-quart cooker).
10. Test for doneness in the center at 160º Fahrenheit. The
center will be a soft soufflé consistency with an outer cake-like
appearance.
11. Enjoy, but remember to count the extra carbs.
Pistachio Dark Chocolate Tart
● Net Carbs: 6 g
● Calories: 490
● Protein: 13 g
Ingredients:
The Crust:
● Coconut flour (1 cup)
● Flaxseed meal (.25 cup)
● Sugar substitute – your preference (3 tbsp. or to taste)
● Butter (.5 cup)
● Egg whites (4)
The Filling:
● Raw unsweetened cocoa powder (.5 cup)
● Heavy cream (1 cup)
● Gelatin powder (2.5 tsp.
● Sugar substitute (.25 cup or to taste)
● Pure vanilla extract (1 tsp.)
● Sliced pistachios (.25 cup)
Preparation Technique::
1. Heat the oven at 375º Fahrenheit. Prepare a pie pan or small
tart pan with a spritz of cooking oil spray.
2. Combine the crust fixings in a food processor. Pulse until well
mixed. Press into the prepared pan/pans. Bake for 15 minutes.
3. When it is ready, put the pan on a rack to cool.
4. Prepare the filling by combining all of the components except
for the pistachios into a blender. Mix well until it’s creamy.
5. Dump the mixture to the prepared crust/crusts. Cover the pie
with a sheet of plastic wrap. Place it in the fridge for about 2
hours. It should be firm.
6. When ready to serve, add the sliced pistachios.
Pumpkin Bars with Cream Cheese Frosting
● Net Carbs: 2 g
● Calories: 139
● Protein: 3 g
Ingredients:
● Large eggs (2)
● Coconut oil (.25 cup)
● Pumpkin puree (1 cup)
● Gluten-free baking powder (2 tsp.)
● Erythritol sweetener blend (.66 cups)
● Pumpkin pie spice (1 tsp.)
The Frosting:
● Powdered erythritol (.5 cup)
● Optional: Heavy cream (1 tbsp.)
● Softened cream cheese (6 oz.)
● Also Needed: 9 x 9 baking pan
Preparation Method:
1. Warm the oven until it reaches 350º Fahrenheit. Cover the
baking pan with parchment paper.
2. In a double boiler or microwave, melt the coconut oil and
cream cheese.
3. Combine the vanilla, eggs, cream cheese, and puree using a
hand mixer until smooth (medium-speed).
4. Whisk the dry fixings (salt, pie spice, baking powder,
sweetener, and flour).
5. Mix all the ingredients with the mixer until just combined and
pour into the pan.
6. Bake for 20 to 30 minutes. Cool completely.
7. Prepare the frosting with each of the ingredients when the bars
are cooled. If it’s too thick, just add a little cream or milk.
8. Slice into 16 equal portions.
Spice Cakes
● Net Carbs: 3 g
● Calories: 277
● Protein: 6 g
Ingredients:
● Salted butter (.5 cup)
● Erythritol (.75 cup)
● Eggs (4 - divided)
● Ground cloves (.25 tsp.)
● Allspice (.5 tsp.)
● Nutmeg (.5 tsp.
● Almond flour (2 cups)
● Cinnamon (.5 tsp.)
● Ginger (.5 tsp.)
● Water (5 tbsp.)
● Also Needed: Cupcake tray
1. Warm the oven temperature to 350º Fahrenheit. Prepare the
baking tray with liners (12).
2. Mix the butter and erythritol with a hand mixer. Once it’s
smooth, combine with two eggs and the vanilla. Add the rest of
the eggs and mix well.
3. Grind the clove to a fine powder and add with the rest of the
spices. Whisk into the mixture. Stir in the baking powder and
almond flour. Blend in the water. When the batter is smooth,
add to the prepared tin.
4. Bake for 15 minutes. Enjoy any time.
Zucchini Bread
● Calories: 174
● Protein: 5 g
Ingredients:
● Cinnamon (2 tsp.)
● Baking powder (1.5 tsp.)
● Optional: xanthan gum (.5 tsp.)
● Salt (.5 tsp.)
● Baking soda (.5 tsp.)
● Softened coconut oil or butter (.33 cup)
● Eggs (3)
● Vanilla (2 tsp.)
● Pyure all-purpose (.5 cup)
● Shredded zucchini as desired
● Chopped pecans or walnuts (.5 cup)
● Also Needed: 4 by 8 silicone bread pan
1. Combine the coconut and almond flour, salt, baking soda, and
powder, cinnamon, and xanthan gum. Set aside for now.
2. Mix the oil, eggs, vanilla, and sugar in another dish. Combine
the fixings.
3. Blend in the nuts and shredded zucchini. Scoop the batter into
the prepared bread pan.
4. Arrange the cooker on the top rack (or on crunched up
aluminum foil balls). You want it at least ½-inch from the
bottom of the slow cooker.
5. Put the top on the cooker and prepare for three hours using the
high-temperature setting.
6. Cool, wrap in foil, and place in the fridge. It is best when
refrigerated.
Chapter 10: 16-Day Meal Plan
Each of these recipes has the net carbs per serving posted. You will
see how flexible the plan is when you look at how easy it is to use
just the recipes in this cookbook with the following two weeks and
two days as a bonus into the third week. The plan includes three
meals, snacks, or desserts.
The meals are planned, so you still have flexibility in your eating
patterns with extra carbs to use as desired. Even on the strictest diet
plan, most of these recipes should be just what the doctor ordered.
Calculate how many carbs you are allowed each day and add some
healthy snacks or sides to these totals. It’s all up to you; just track
everything.
Day 1:
Breakfast: Breakfast Skillet: 7.1 g
Lunch: Egg Drop Soup: 3 g
Dinner: Pan-Fried Fried Cod: 1 g
Dessert or Snack: Lemon Cake: 5.2 g
Day 2:
Breakfast: Eggs Benedict Quiche: 3.8 g
Lunch: Greek Meatball Salad: 2 g
Dinner: Creamy Onion Chicken: 3 g
Dessert or Snack: Pistachio Dark Chocolate Tart: 6 g
Day 3:
Breakfast: Sausage & Cheese Omelet Roll: 3.45 g
Lunch: Zoodles & White Clam Sauce: 7 g
Dinner: Kalua Pork & Cabbage: 4 g
Dessert or Snack: Spice Cakes: 3 g
Day 4:
Breakfast: Sugar-Free Krispy Kreme ™ Doughnuts: 1.3 g
Lunch: 2 Ingredient Keto Pasta: 3 g &Greek Chopped Salad: 2 g
Dinner: Cheeseburger Calzone: 3 g
Dessert or Snack: Mocha Pudding Cake – Slow Cooked: 3.8 g
Day 5:
Breakfast: Mini Bacon & Kale Frittatas: 4.07 g
Lunch: Cabbage Roll ‘Unstuffed’ Soup: 3 g
Dinner: Chicken Mozzarella & Pesto Casserole: 3 g
Dessert or Snack: Lemon Custard Tarts: 2 g
Day 6:
Breakfast: Pumpkin Spice Egg Loaf: 2.6 g
Lunch: Kiwi & Feta Chicken Salad: 13 g
Dinner: Mahi-Mahi Fillets: 0 g
Dessert or Snack: Cinnamon Twists: 3.6 g
Day 7:
Breakfast: Southwestern Cauliflower Breakfast Pizza: 2.6 g
Lunch: Creamy Salmon Pasta: 3 g
Dinner: Pork Kebabs: 3.3 g
Dessert or Snack: Gingerbread – Slow Cooked: 8.6 g
Day 8:
Breakfast: Cocoa Waffles: 3.4 g
Lunch: Philly Cheesesteak: 6 g
Dinner: Kung Pao Chicken: 4 g
Dessert or Snack: Chocolate Lava Cake: 3
Day 9:
Breakfast: Bacon & Egg Breakfast Muffins: 0.4 g
Lunch: Chili Delight - No-Beans: 5 g
Dinner: Shrimp Alfredo: 6.5 g
Dessert or Snack: Pumpkin Bars With Cream Cheese Frosting: 2 g
Day 10:
Breakfast: Chocolate Loaf: 2.32 g
Lunch: Shrimp & Fish Roe Salad Sandwiches: 2 g
Dinner: Kung Pao Chicken: 4 g
Dessert or Snack: Individual Strawberry Cheesecakes: 9 g
Day 11:
Breakfast: BLT Wrap For Brunch: 2 g
Lunch: Steak Salad: 1.5 g
Dinner: Chicken Enchilada Bowl: 6 g
Dessert or Snack: Brownie in a Mug: 5 g
Day 12:
Breakfast: Pigs In Pancakes: 3.04 g
Lunch: Curried-Style Fish Stew: 8 g
Dinner: Crunchy Fish and Chaffle Bites: 1.3 g
Dessert or Snack: Cheesecake Mocha Bars: 3.24 g
Day 13:
Breakfast: Green Buttered Eggs: 2.5 g
Lunch: Tuna Salad & Chives: 1 g
Dinner: Lemon Parsley Buttered Chicken - Slow Cooked: 1 g
Dessert or Snack: Zucchini Bread: 13.8 g
Day 14:
Breakfast: Sausage Gravy & Biscuits: 2 g
Lunch: Asiago Tomato Soup: 8.75 g
Dinner: Skillet Steak - Nacho Style: 6 g
Dessert or Snack: Dark Chocolate Brownies: 4 g
Day 15:
Breakfast: Bacon & Brie Frittata: 1.7 g
Lunch: Jar Salad: 4 g
Dinner: Lemon Butter Scallops: 5 g
Dessert or Snack: Coconut Chia Bars: 3.5 g
Day 16:
Breakfast: Peanut Butter Protein Bars: 3 g
Lunch: Gluten-Free - Vegan Zucchini ‘Meatballs’: 1.1 g
Dinner: Italian Parmesan Chicken Meatballs: 3 g &
Keto Spaghetti Sauce: 2 g
Dessert or Snack: Brownie in a Mug: 5 g
Now, you see how easy it is to go Keto; make these your new
favorite recipes!
Of course, there are plenty more recipes, just like these!
Conclusion
I hope you have thoroughly enjoyed each segment of your personal
copy of Easy Everyday Keto. I hope it was informative and provided
you with all of the tools you need to achieve your goals, whatever
they may be.
Remember to skip the highest ranks of GPS – grains, potatoes, and

sugar.
Focus on veggies, fats, and proteins. Visit a restaurant that offers a
healthy salad bar, seafood spreads, carving stations, and vegetable
platters. You can usually find butter, olive oil, sour cream, and
cheese in plentiful supply.
Use a smaller plate. Play a mind game and fill a small plate instead
of a larger one. Try it, this really works.
Make Wise Drink Decisions:The best choice is water, tea, coffee,

or sparkling water. Decaf coffee or herbal tea is another excellent
option. If alcohol is your craving, choose dry wine, champagne, or
light beer. Also, consider spirits – straight or with a bit of club soda.
Choose Dessert Wisely:If you are still hungry, try to have another
cup of tea or a cheese platter. Have a portion of berries with heavy
cream. What about some cream in your coffee?
Take your time. Enjoy your time spent with the conversation of a
friend or family member. Drink your water and sip your tea or coffee.
Enjoy and feel satisfied!
You may experience some headaches, fatigue, or nausea, which is

sometimes called ‘induction flu.’ As you remove the carbs, your
potassium and sodium (vital electrolytes) are also removed. Taking a
supplement will help with these issues.
Sodium Supplements: You should receive at least one to two grams
of extra sodium daily. Some of the pros accomplish this with bouillon
cubes. Sea Salt is a great option used in your diet plan. You should
receive 3000 to 5000 mg of sodium daily.
Potassium Supplement: You can become low in potassium in the

short-term because of the vomiting and diarrhea that could go along
with your early stages to the keto plan. Natural potassium can also
be received through milk, whole grains, bananas, veggies, peas, and
beans. It is recommended to take supplements because potassium
also leaves your body with salt. As part of your well-prepared meal
plan, you should receive 3000 to 4000 mg of potassium daily.
Magnesium Supplement: For magnesium, 300-500 mg is an initial

recommendation. Muscle cramps are your best indicator of
depletion.
You may not need these supplements, but it’s always a good idea to
know which ones would help should you experience any discomfort
during the progression of the ketogenic diet and its restrictions.
Finally, if you found this book useful in any way, a review on Amazon
is always appreciated!
Find us on Instagram, where we share contents and photos about

the book and the Ketogenic world:
easy.everydayketo
Andrew Shelby
https://www.instagram.com/easy.everydayketo
Index For The Recipes:
Chapter 2: Delicious Breakfast & Brunch Specialties
1. Bacon & Brie Frittata
2. Bacon & Egg Breakfast Muffins
3. BLT Wrap For Brunch
4. Breakfast Skillet
5. Eggs Benedict Quiche
6. Green Buttered Eggs
7. Mini Bacon & Kale Frittatas
8. Mushroom Spinach Frittata
9. Pigs In Pancakes
10. Pumpkin Spice Egg Loaf
11. Roasted Tomato & Pecorino Breakfast Frittata
12. Sausage & Cheese Omelet Roll
13. Sausage Gravy & Biscuits
14.
Sweets Corner
15.
Chocolate Loaf
16.
Cocoa Waffles
17. Peanut Butter Protein Bars
18. Sugar-Free Krispy Kreme™ Doughnuts
Salad Options
1. Greek Chopped Salad

2. Greek Meatball Salad
3. Jar Salad
4. Kiwi & Feta Chicken Salad
5. Pecan & Chicken Salad With Cucumber Bites
6. Steak Salad
7. Tuna Salad & Chives
8. 2 Ingredient Keto Pasta

9. Creamy Salmon Pasta
10. Gluten-Free - Vegan Zucchini ‘Meatballs’
11. Italian Parmesan Chicken Meatballs
12. Keto Spaghetti Sauce
13. Zoodles & White Clam Sauce

1. Asiago Tomato Soup
2. Broccoli “N” Cheese Soup - Crock Pot
3. Cabbage Roll ‘Unstuffed’ Soup
4. Carrot - Chili Soup
5. Chicken ‘Zoodle’ Soup
6. Chili Delight - No-Beans
7. Chilled Avocado Mint Soup
8. Creamy Chicken Soup
9. Curried-Style Fish Stew
10. Egg Drop Soup
11. Healthy Green Soup
12. Sausage Kale & Mushroom Soup

1. Philly Cheesesteak
2. Shrimp & Fish Roe Salad Sandwiches
3. Air-Fried Taco Meatballs

4. Avocado - Tuna Melt Bites
5. Beef Satay
6. Chicken Salad Deviled Eggs
7. Coleslaw Stuffed Wraps
8. Grilled Caprese Skewers With Sourdough & Halloumi
9. Lunch Kabobs
10. Roasted Cauliflower With Blue Cheese Sauce & Bacon
11.
12.
Sushi
Smoothies For A Quick Refreshing Snack - Meal Or Appetizer:

13. Almond Lover Smoothie
14. Banana Bread & Blueberry Smoothie
15. Keto Avocado-Raspberry Smoothie
16. Strawberry Almond Smoothies
Seafood Favorites
1. Blue Crabs With Lime - Chipotle & Brown Butter Sauce

2. Broiled Oyster With Spicy Sauce
3. Cajun Trinity Keto Crab Cakes
4. Chaffles & Prawns With Toppings
5. Cioppino Italian Seafood Stew - Gluten-Free
6. Crunchy Fish and Chaffle Bites
7. Lemon Butter Scallops
8. Mahi-Mahi Fillets
9. Pan-Fried Fried Cod
10.
Shrimp Alfredo
11.
12. Tuna Fritter
Poultry Options
1. Asparagus-Stuffed Chicken
2. Bacon-Wrapped Chicken - Air Fryer
3. Chicken Enchilada Bowl
4. Chicken Mozzarella & Pesto Casserole
5. Chicken Parmesan Meatballs
6. Chicken Tenders - Chick-fil-A Copycat
7. Creamy Onion Chicken
8. Kung Pao Chicken
9. Lemon Parsley Buttered Chicken - Slow Cooked

Pork
1. Kalua Pork & Cabbage

2. Pork-Chop Onion & Mushroom Fat Bombs
3. Pork Kebabs
4. Stuffed Pork Chops
Beef
5. Sloppy Joe Chaffles
6. Air Fryer Korean Tacos
7. Cabbage & Bacon Burger Stir Fry
8. Cheeseburger Calzone
9. Cheeseburger Spaghetti Squash Casserole
10.
11.
12.
13.
14.

Keto Sauces
1. Avocado Mayonnaise
2. Easy Alfredo Sauce
3. Enchilada Sauce
4. No-Cook Avocado Hollandaise
5. Spicy Lemon Herb Sauce
Gravy Options
6. Brown Style Gravy
7. Creamy Mushroom Gravy Sauce
8. Keto Onion Gravy For Meats
9. Sausage Gravy
10. Tabasco Gravy
Chapter 9: Desserts
1. Keto Pie Crust
2. Brownie in a Mug
3. Cheesecake Mocha Bars
4. Chia Bars
5. Chocolate Lava Cake
6. Cinnamon Twists
7. Coconut Chia Bars
8. Dark Chocolate Brownies
9. Gingerbread – Slow Cooked
10. Individual Strawberry Cheesecakes
11. Lemon Cake
12. Lemon Custard Tarts
13. Mocha Pudding Cake – Slow Cooked
14. Pistachio Dark Chocolate Tart
15. Pumpkin Bars With Cream Cheese Frosting
16. Spice Cakes
17. Zucchini Bread

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Easy Everyday Keto

Learn Interesting and Easy Keto

The keto or ketogenic diet is a moderate protein, low-carbohydrate,

Fasting (not eating anything) is the quickest way to achieve ketosis,

You have four basic ways to use to ketogenic dieting techniques:

Keto Method #1:The standard ketogenic diet (SKD) consists of

Keto Method #3:The cyclical ketogenic diet (CKD) entails a

Keto Method #4:The high-protein keto diet is comparable to the

Count The Calories Or The Macros: Which Is Best?

Moderate Carb Intake: 100-150 Grams Daily

50-100 Grams Daily:

20-50 Grams Daily:

Consider these guidelines:

As you now see, it is essential to experiment and categorize where

● Brie Cheese - 0.1 grams of net carbs per 1 ounce

● Sprouted Alfalfa Seeds (0.2)

● Boiled Apples – no skin (13.6)

● Natural Trans Fats:You find these in meat and dairy products

● Monounsaturated Fats: Avocados: Purchase this healthy

● Saturated Fats:This is found in palm or coconut oil (medium-

● Natural Polyunsaturated Fats:Omega-3 is found in fish oil,

Extra-Virgin Olive Oil (EVOO):Olive oil is one of the oldest edible

Incorporate Coconut Oil:The oil is also used as one of the best

Fermented Foods:Use items while on the keto plan such as

Pastured Pork & Poultry: Choose from duck, pheasant, or

It is suggested by the dietary guidelines for Americans to

Shellfish: Choose crabs, clams, lobster, oysters, scallops,

Meat:Grass-fed meats are preferred because they have a

Venison: This is an excellent choice since it is lean, and is grass-

Fresh Seeds: Pumpkin seeds are an excellent source of magnesium

Garlic:Garlic leads the charge on lowering your blood sugar and

Swerve Granular Sweetener is also an excellent option as a blend

Swerve is on the market as a one-to-one substitute. However, start

Stevia Drops offer flavors, including English toffee, hazelnut, vanilla,

Pyure Organic All-Purpose Blend is an excellent all-around

For powdered sugar, you can grind the sweetener in a NutriBullet or

The Purist is provided by NOW Foods has a 100% erythritol

Lakanto provides an apple-flavored - sugar-free syrup with a monk-

Sukrin Gold provides a brown sugar alternative. The mixture of

Turmeric:The use of this Asian orange herb dates back to Ayurveda

Bacon & Brie Frittata

Asiago Tomato Soup

Air-Fried Taco Meatballs

Almond Lover Smoothie

Kalua Pork & Cabbage

Sloppy Joe Chaffles

● Cayenne (.25 tsp.)

● Dried oregano (2 tsp.)

● Cumin, ground (3 tsp.)

● Coriander, ground (2 tsp.)

● Onion powder (2 tsp.)

● Erythritol (1.5 tbsp.)

● Tomato puree - only tomatoes and salt (12 oz.)

● Salt and pepper (.5 tsp.)

Brown Style Gravy

● Small onion (1)

● Salt (.5 tsp.)

● Pepper - ground (1 pinch)

● Worcestershire Sauce (5 tsp.)