FAT BLAST >125 EASY TO FOLLOW KETOGENIC RECIPES<

Transcription

1 FAT BLAST >125 EASY TO FOLLOW KETOGENIC RECIPES<

2 Table of Contents FAT BLAST... 1 Ketogenic Diet General Info... 7 Ketogenic Diet How to Get Started... 9 Breakfast Recipes Keto Breakfast Classic Keto Zucchini Breakfast Hash Keto Ham & Cheese Pockets Low-Carb Spaghetti Squash Breakfast Nests Keto Pizza Pepperoni Frittata Basic Keto Breakfast Fishermen s eggs Green Buttered Eggs Breakfast Sausage Patties Keto Eggs Benedict Pesto Scrambled Eggs Salmon and Avocado Low-Carb Breakfast Coconut Pancakes Keto Egg Wraps One-Minute Keto Muffins Keto Breakfast Taco Italian Spaghetti Breakfast Casserole White Cheddar Sausage Muffins Keto French Toast Keto Sausage, Spinach, Feta Cheese Omelet

3 Baked eggs in avocados Grain Free Keto Porridge Allergy-Free Keto Cereal Keto Pumpkin Pancakes Keto Chocolate Pancakes Lunch Recipes Aunt Rea s Chicken Salad Balsamic Flat Iron Steak Salad Almond Butter Bacon Burger Pesto Chicken Salad Keto Anchovy Salad Low Carb Salmon & Avocado Sushi Low Carb Keto Pizza Keto Turkey Meatballs & Dairy-Free Pesto Jerk Chicken One-Pot Beef, Spinach, and Mozzarella Colorful Feta Salad Keto Pizza Rolls Mackerel Salad Low Carb BLAT Salad Greek Stuffed Mushrooms Tandoori Chicken Bites Slow Cooker Chicken Chowder Thai Pork Salad Egg Salad Lettuce Wraps Avocado Tuna Salad Keto Mug Lasagna BBQ Chicken Soup Keto Chicken Skewers Portobello Pizzas Bacon Frittata Dinner Recipes Nacho Steak Skillet

4 Keto Gyros One-Pan Sausage Skillet Chicken Cabbage Stir Fry Artichoke Pizza Sheet Pan Chicken Fajitas Creamy Feta Chicken Korean BBQ Keto Bowl Cheese Stuffed Bacon Burgers Pesto Chicken Casserole Slow Cooker Chicken Coconut Curry Low Carb Spaghetti Bolognese Cauliflower Pizza Sweet and Sour Meatballs One-Pan Pizza Chicken Cheeseburger Salad Slow Cooker Tikka Masala Easy Avocado Lime Salmon Keto Chili Soup Keto Philly Steak Salad Keto Beef Stroganoff Keto Cordon Bleu Keto Fish Pie Scallops with Creamed Spinach Easy Buffalo Wings Snacks Kale Chips Cheesy Jalapeño Fat Bombs Basic Parmesan Chips Green Bean Fries Small Salmon Bites Pesto Crackers Eggplant Parmesan Chips Homemade Beef Jerky

5 Feta and Bacon Bites Cucumber Bites Radish Chips Macadamia & Brazil Nuts Butter Almond Butter Cabbage Chips Mediterranean Fat Bombs Keto Tortilla Chips Keto Mint Chocolate Chip Ice Cream Salted Almond and Coconut Bark Flourless Keto Brownies Low Carb Mug Cookie Coconut Chia Bars Keto Maple Pecan Protein Bar Chocolate Chunk Cookies Nutty Keto Chocolate Strawberry Pistachios Popsicles No Bake Chocolate Bombs Drinks & Smoothies Butter Coffee Vietnamese Coffee Cold Brew Coffee Iced Matcha Latte Keto Spiced Hot Mocha Sugar-Free Vanilla Frappuccino Sugar-Free Thai Iced Tea Keto Tropical Smoothie Green Low Carb Smoothie Chocolate & Mint Smoothie Chocolate Green Smoothie Almond and Maca Smoothie Keto Berry Chia Fresca Keto Turmeric Milkshake Fruit-Infused Iced Tea

6 Keto Pink Drink Butterbeer Peanut Butter Caramel Milkshake Cucumber Spinach Smoothie Raspberry Avocado Smoothie Protein Shake Blackberry Cheesecake Smoothie Keto Hot Chocolate Detox Smoothie Pumpkin Smoothie Keto Blackberry and Raspberry Mojitos Keto Margaritas Disclaimers

7 Ketogenic Diet General Info The ketogenic diet has slowly started conquering the world with its multiple benefits and fast results, it has become a favorite of many. However, before you completely adopt the ketogenic lifestyle, you should be aware of the way the ketogenic diet works and what exactly ketosis is. First things first what is a ketogenic diet? A ketogenic diet is a low carb diet that also goes under different names: keto diet, low carb diet, low carb high fat diet (often abbreviated to LCHF) and so on. The main goal of the ketogenic diet is to make the body use the ketones produced by your liver as a primary source of energy as it breaks down your body fat (or ingested fat once you are fairly lean). You re probably wondering now what are ketones? Before understanding ketones, you ll need to understand what happens to your body when you eat something high in carbs and why that leads to weight gain. When you eat something high in carbs, your body produces glucose and insulin. Glucose is the simplest molecule for your body to convert and use as a source of energy so naturally, it ll do exactly that. Insulin is produced in response to the elevated blood sugar levels to shuttle the glucose into muscles and your liver, any extra is then stored as fat. But if your body uses glucose as a source of primary energy, what happens to the fats? The answer is that the fats get stored because your body is saying it doesn t need them right now. Your body doesn t hate you it s just doing so thinking it may need energy later on, in times of limited food supplies (think: cave people going without food for days here). If you re following a diet that includes higher carb intake, your body keeps storing more and more fats that you don t use later on! This is where ketones come to the rescue. 7

8 To put it in simple words, ketones are an alternative source of energy for your body. They re produced in the liver from fat and luckily for all the keto followers, the brain is especially happy when it gets a chance to run on ketones hence the improved concentration levels. If you re following a ketogenic diet, your whole body will adapt and switch to running almost entirely on fat! When this happens, your insulin levels stabilize and lower, making fat burning increase dramatically. This means that you ll feel a lot less hungry while all of your fat reserves start to burn off. However, there s a little trick: ketones can only be produced and used when the blood sugar in your body is running short. That means that you ll need to adjust your diet so you re eating very little carbs and moderate amounts of protein. You re probably thinking now why cut on the protein as well? That s because excess protein can also be converted to blood sugar and thus prevent the ketones from doing their job. There are many variants of the original ketogenic diet and there s definitely not a onesize-fits-all thing regarding this way of life. Some of these variations include the Standard Ketogenic Diet, the Targeted Ketogenic Diet, the Restricted Ketogenic Diet and so on. Picking one that goes best with the goal you re trying to achieve should provide you with faster and more importantly, sustainable results. By now, there s been done a lot of research regarding ketosis and the actual benefits it has on the human body. So far, ketogenic diets have shown improvement in patients with diabetes, epilepsy, Alzheimer s, cancer patients, autism etc. However, even people who don t suffer from any medical condition have testified to some of the benefits: Weight loss Better control over blood sugar levels Blood pressure improvement Normalized hunger Better concentration and longer attention spans Fewer migraines Normalize, alleviate, or completely eliminate PCOS (Polycystic Ovary Syndrome) and all of its symptoms And many more To sum it all up, adopting a ketogenic diet could truly transform your life and dramatically improve the quality of the life you re living. 8

9 Ketogenic Diet How to Get Started In order to get started, the first thing you ll need to do is limit your carb intake to about grams per day. Most of the days, you ll want to aim and get 70-75% of your calories from fat, 20-25% from protein and only 5-10% from carbs. You can either do the calculations manually or use some of the ketogenic diet apps available. As a courtesy to the readers, the nutritional information on all of the recipes are included. However, remember that nutrients may largely vary depending on the ingredients used in the recipe. On most ketogenic diet variations, it s not required to keep track of the calorie intake the general rule goes that you should eat whenever you feel hungry. The amount of food you eat is also not limited but that certainly doesn t mean you should be overeating. Instead, always listen to your body and stop eating whenever you feel full. In the beginning of your ketogenic journey, you might feel very thirsty. Feel free to drink as much water as you like. Later on, the rule of drinking at least 2.5 liters per day still applies. You may also consume tea, coffee, carbonated water, bone broth, etc. just try to avoid any beverages that contain calories. 9

10 Breakfast Recipes Who eats breakfast no one has time for that, right? Even though breakfast is often described as the most important meal of the day, a large percent of the population completely forgets about it many start their mornings with a cup of coffee instead while rushing to get out of the door on time. Although it may not seem like that big of a deal, skipping breakfast may do more harm than good in the long run; one part of properly taking care of your body means getting all of your meals in on a schedule that works for you, and for some this requires eating breakfast. However, eating something healthy and nutritious for breakfast isn t always as simple as it may look like being creative with your ketogenic meal in the morning isn t something many would gladly do. That s where meal planning and recipes come to the rescue! For those of you who are interested I highly recommend skipping breakfast all together and implementing fasting into your schedule, but that is a topic for another book. Here s a selection of some simple, basic morning meals that will keep you full and happy until lunch time. Most of them can be made in minutes and require only the most basic of ingredients. 10

11 Keto Breakfast Classic Total meal prep time: 12 minutes Calories: 313 Fat: 26 grams Net Carbs: 2.5 grams Fiber: 6 grams Protein: 13 grams Ingredients for 2 servings 4 strips of uncured, pastured bacon 2 large organic eggs 1 large avocado ¼ tsp sea salt 1. Slice up the avocado and put the avocado slices and the bacon strips in a frying pan. Set the heat on medium. If your pan is non-sticky, there s no need to grease it further on. 2. After about 2-3 minutes, flip the avocado slices and the bacon. 3. Once they re done, remove them from the pan and set them aside. Leave the pan as it is with all of the drippings inside. 4. Crack two eggs into the pan and fry for 2-3 minutes. 5. Flip the eggs and fry for a minute or two more, depending on preference. 6. Your breakfast is ready enjoy it while it s still warm! 11

12 Keto Zucchini Breakfast Hash Total meal prep time: minutes Calories: 423 Fat: 35.5 grams Net Carbs: 6.6 grams Fiber: 2.5 grams Protein: 17.4 grams Ingredients for 2 servings 2 medium zucchini 1 large organic egg 4 slices bacon 1 small white onion 1 clove garlic 1 1/2 tbsp. ghee or coconut oil 2 tbsp. freshly chopped parsley or chives ¼ tsp sea salt 1. Chop the onion, dice the garlic and slice the bacon. 2. Put the onion in a pan and set the heat to medium. After 2-3 minutes, add in the bacon. Cook everything together by stirring. 3. Dice the zucchini into medium pieces and add them to the pan. Cook everything for about 15 minutes more. 4. Remove them from the heat and add the chopped parsley. 5. Use the same pan to cook an egg decide for yourself how you want your egg. 6. Serve with the egg on top! 12

13 Keto Ham & Cheese Pockets Total meal prep time: 30 minutes Calories: 432 Fat: 31.3 grams Net Carbs: 3.4 grams Fiber: 3.9 grams Protein: 32.5 grams Ingredients for 2 servings ¾ cup part-skim shredded mozzarella 1 heaped tbsp. cream cheese 4 tbsp. flax meal 3 oz. quality ham 3 oz. slices of provolone cheese 1. Start off by preparing the dough. Melt the mozzarella and the cream cheese together by using a microwave oven. 2. Once that s melted, add in the flax meal. Stir until everything comes together nicely. 3. Roll the dough out between two sheets of parchment paper. Use a rolling pin to make it more even. 4. Add in the ham and cheese slices inside. 5. Fold it like an envelope so it covers the cheese and the ham. 6. Even though you need to seal the dough from all sides, poke some holes to release the steam while baking. 7. Bake it at 400F for around minutes until the dough is golden brown. 8. Once it s done, take it out of the oven and cut it in half before serving. 13

14 Low-Carb Spaghetti Squash Breakfast Nests Total meal prep time: 10 minutes Calories: 361 Fat: 29.7 grams Net Carbs: 7.9 grams Fiber: 2.1 grams Protein: 13.7 grams Ingredients for 2 servings 2 cups of pre-made spaghetti squash (cooked) 2 large eggs 4 tbsp. marinara sauce 1 1/2 tbsp. butter or ghee salt and pepper to taste Optional: bacon slices, grated cheese, sliced avocado, fresh basil, etc. 1. Grease the pan with the butter (or the ghee!) and put it over medium-high heat. 2. Once the pan is hot, put the spaghetti squash in it and divide it into two parts, thus creating the nests. 3. Crack an egg into each of the nests and lower the heat to a medium. 4. Continue cooking for around 5-7 minutes. 14

15 5. Season with salt and pepper before serving and carefully take out each nest out of the pan with a spatula. 6. Feel free to add any of the optional ingredients, though note that those will count in for extra calories. Keto Pizza Pepperoni Frittata Total meal prep time: minutes Nutritional values (per ¼ slice) Calories: 426 Fat: 33.4 grams Net Carbs: 3.9 grams Fiber: 1 grams Protein: 25.4 grams Ingredients for 2 servings Base: 6 large eggs 3 oz. pepperoni, chopped 1 small white onion, diced 1 small red bell pepper, sliced ⅓ cup sugar-free Marinara sauce ⅓ cup grated Parmesan cheese ⅓ cup grated mozzarella cheese 1 tbsp. ghee or lard ½ tsp. dried oregano 15

16 Topping: ¼ cup grated Parmesan cheese ¼ cup grated mozzarella cheese 1 oz. whole pepperoni slices fresh basil for garnish 1. Beat the eggs in a bowl. Add the marinara sauce, the grated parmesan, the grated mozzarella cheese and the marinara sauce. 2. Grease the pan and set the heat to a medium-high. Add in the chopped pepperoni and cook for a minute or two so it gets crispy. 3. Add in the diced onion and keep cooking for a minute. Then, add the sliced red bell pepper and cook them together for 3-4 minutes. 4. Put the egg mixture into the pan and lower the heat to a medium-low. 5. Cook until the top starts to firm up and the edges are turning opaque. Note that it ll take around 8-12 minutes for this. 6. Top with the rest of the cheese and pepperoni slices. If you want everything to be extracrispy, place it under a broiler for 5 minutes. 7. Once done, set it aside and cut it in four. Don t forget to top it off with some fresh basil before serving! Basic Keto Breakfast Total meal prep time: 15 minutes Calories: 489 Fat: 41.3 grams Net Carbs: 6.6 grams 16

17 Fiber: 8.9 grams Protein: 19.5 grams Ingredients for 2 servings 2 large organic eggs 10 thin bacon slices 4 large Portobello mushrooms 1 medium avocado 1 ½ tbsp. butter or ghee Sea salt and pepper to taste Optional: fresh herbs for garnish 1. Grease the pan with some butter or ghee and place it on medium heat. 2. Fry the bacon and the eggs into the pan. Fry those first because mushrooms usually release some water when cooked. 3. Once the bacon and the eggs are ready, take them out. Put the mushrooms in the pan, season them and cook them until they become tender. It usually takes about 6-8 minutes to get them fully cooked. 4. When the mushrooms are ready, serve them together with the bacon, eggs, and half of the avocado. Eat-Avocados Fishermen s eggs Total meal prep time: 15 minutes Calories:

18 Fat: grams Net Carbs: 3.50 grams Fiber: 1.3 grams Protein: 28 grams Ingredients for 2 servings 2 organic eggs 2 oz. of sardines in olive oil ½ cup of organic arugula 2 tbsp. of marinated artichoke hearts Salt and pepper to taste 1. Pre-heat the oven to 375F. 2. Get a small ovenproof stoneware for each serving. If you re doing only one serving, you can do it in one pot, though note to double the calories if you re counting them. 3. Put the sardines on the bottom and break the eggs on top of them. 4. Add in the arugula and the artichokes and season with salt and pepper to your taste. 5. Bake at 375F for about minutes until eggs are cooked depending on personal preference. Green Buttered Eggs Total meal prep time: minutes Calories: 311 Fat: 27.5 grams 18

19 Net Carbs: 2.5 grams Fiber: 1 grams Protein: 12.8 grams Ingredients for 2 servings 4 organic eggs 2 tbsp. butter 1 tbsp. coconut oil 2 garlic cloves, peeled and finely chopped 1 tsp. fresh thyme leaves ½ cup fresh cilantro, chopped ½ cup fresh parsley, chopped ¼ tsp. ground cumin ¼ tsp. ground cayenne ½ tsp. sea salt 1. Melt the butter and the coconut oil in a pan for a minute. 2. Set the heat to low, add in the chopped garlic and cook for about 3 minutes until the garlic starts to brown. 3. Add the thyme and keep cooking. Be careful so the garlic doesn t burn. 4. Add the cilantro and parsley to the pan and set the heat to moderate. Cook for 2-3 minutes, until they start getting crispy. 5. Break the eggs straight into the pan. Don t stir anything up just cover the pan with a lid and set the heat to low. 6. Cook for another 4-5 minute or more depending on how you like your eggs to be. 7. Once it s done, remove from the fire and serve while it s still hot! Breakfast Sausage Patties 19

20 Total meal prep time: 30 minutes Calories: 257 Fat: grams Net Carbs: 0.34 grams Fiber: 0.51 grams Protein: grams Ingredients for 2 servings 1 lb. ground pork 2 tbsp. chopped fresh sage 1 tsp. maple extract 1 tsp. salt ½ tsp. pepper ¼ tsp. garlic powder ⅛ tsp. cayenne Optional: eggs or avocados for serving 1. Get a large bowl and combine the pork, sage, maple, and all of the spices. Mix everything nicely you can even use your hands! 2. Form the mixture into 8 patties, each of them about the same size. Aim so each patty is about 1 inch thick. 3. Grease a skillet and put it over medium heat. Cook each patty for about 3-4 minutes on each side. You could also use a meat thermometer to check whether the center of each patty has reached a temperature of 145F. 4. Place them on napkins once they re done as to soak up any excess oil. 5. Serve them with eggs or avocados! 20

21 Keto Eggs Benedict Total meal prep time: minutes Calories: 675 Fat: 64.2 grams Net Carbs: 3.4 grams Fiber: / Protein: 23 grams Ingredients for 6 servings Protein bun: 3 eggs, separated ¼ cup whey protein ½ tsp. fresh dill or another herb of your choice The hollandaise sauce: 6 large egg yolks ¼ cup lemon juice 2 tbsp. Dijon mustard 1½ cups melted butter ½ tsp. sea salt ⅛ tsp. freshly ground black pepper Additions: 6 ham or prosciutto slices 12 large eggs 21

22 Buns 1. Preheat the oven to 325F. 2. Separate the eggs but don t throw away the yolks. Use a stand mixer to whip the whites for a few minutes until they become very stiff. 3. Slowly start adding in the protein powder and the herbs to the egg whites. 4. Start folding the yolks you ve put aside into the whites while making sure the whites don t fall. 5. Get some baking paper and put it on the tray; spray some coconut oil spray on top and place the mounds of dough (that act like buns) onto the tray. 6. Bake for around minutes until you notice the buns becoming golden brown. 7. Once baked, put them aside but let them completely cool down before cutting or they ll fall apart otherwise. Place 2 bun halves on each plate and top them with ham. The hollandaise sauce 1. Fill a medium-sized saucepan with an inch of water to simmer over high heat. Adjust the temperature so the water remains simmering. 2. Get a medium-sized bowl and put it over the simmering water. Put the egg yolks, the lemon juice and the mustard inside and whisk until the sauce blends together. 3. While whisking, slowly start adding butter. It should take you about a minute and a half to add all of the butter. 4. Cook the sauce for 3-4 more minutes and then adjust the heat to maintain temperature. If the bowl has become too hot, you can remove it from the water. 5. Add in salt, pepper, cayenne and any other spices you might like and continue whisking until the sauce thickens. This should take you for about 3 minutes. 6. Once ready, remove from the heat and put it to the side. Poached eggs 1. Get a 12-inches-wide pan and bring an inch of water to a boil. 2. Lower the heat so the water simmers but doesn t boil. Start cracking the eggs into the water, 1 egg at a time. In order for this to be successful, you ll have to get the shells as close as possible to the water and just let the eggs slide out of their shells gently. 22

23 3. Poach eggs for about 3-5 minutes, depending on how you like them. Don t poach all of the eggs at once! 4. Gently lift the eggs out with a slotted spoon and be careful not to break the yolk. Place each egg on one of the buns. Then, add 2-3 tablespoons of the hollandaise sauce. Pesto Scrambled Eggs Total meal prep time: minutes Calories: 467 Fat: 41.5 grams Net Carbs: 2.6 grams Fiber: 0.7 grams Protein: 20.4 grams Ingredients for 2 servings 6 large organic eggs 1 tbsp. butter or ghee 1 tbsp. pesto 2 tbsp. of soured crème salt and pepper to taste Optional: avocado 1. Crack the eggs into a bowl and whisk them with a bit of salt and pepper. 2. Put the eggs in a pan, add in the butter and turn the heat to a low. 3. Keep stirring the eggs and don t be tempted to raise the temperature. 23

24 4. Add in the pesto mixture while stirring constantly. 5. Take the mixture off the heat and add in a spoon of the sour crème. Mix everything nicely you ll notice how the sour crème stops the cooking process of the eggs. 6. Serve on a plate, and top off with some avocado if you want. Salmon and Avocado Low-Carb Breakfast Total meal prep time: 5-7 minutes Calories: 525 Fat: 48 grams Net Carbs: 4 grams Fiber: / Protein: 19 grams Ingredients for 2 servings 2 ripe organic avocado (about 100 grams or 2.5 oz) 4 oz. of wild caught smoked salmon 1 oz. of soft goat cheese 2 tbsp. of organic extra virgin olive oil the juice of 1 lemon a pinch of sea salt 24

25 1. Cut each avocado in two and remove the seed. 2. Put all of the other ingredients in a food processor and mix them in until they re nicely blended together. 3. Place a scoop of the mixture into each of the avocado halves. 4. Serve immediately until food is fresh! Coconut Pancakes Total meal prep time: minutes Calories: 117 Fat: 8.9 grams Net Carbs: 8 grams Fiber: 2.4 grams Protein: 2.2 grams Ingredients for smaller pancakes 2 ripe bananas 2 eggs ½ cup of coconut cream 1 cup desiccated/shredded coconut 1 tsp. baking powder ¼ cup coconut flour ½ tsp. vanilla ½ tsp. cinnamon Optional: 1 ½ tsp granulated sweetener of choice 25

26 1. Get a large bowl and mash the bananas with the fork nicely. 2. Add in the eggs, one at a time and mix it all together. 3. Add in the coconut cream and after stirring everything together, add in the rest of the ingredients. 4. Use a stick blender to make a smoother batter, though whisking nicely could also do the work. 5. Set a pan over a medium heat and put some butter in it. Wait for it to warm up a bit. 6. Scoop a spoonful of the pancake batter and put it in the pan. If you ve warmed it up enough, the batter should start frying right away thus forming the pancake. 7. Fry pancakes until both sides look golden. Be careful when flipping them if they fall apart, the center needs a bit more cooking. 8. Once cooked, serve and eat them while they re still hot! Keto Egg Wraps Total meal prep time: 5 minutes Calories: 192 Fat: 18.7 grams Net Carbs: 0.4 grams Fiber: / Protein: 5.5 grams Ingredients for 2 servings 2 large organic eggs 26

27 2 tbsp. coconut oil or butter Salt and pepper to taste Optional: fillings of your choice 1. Put a medium-sized pan over a medium heat and put a tablespoon of coconut oil or butter to melt. The larger the pan, the thinner the wraps will turn out to be. 2. While the pan is warming up, whisk up the eggs nicely in a bowl. You can whisk one egg at a time or just whisk all of the eggs together two in this case and then pour approximately the same amount twice. 3. Once the pan is ready, pour the egg mixture into the frying pan and start rotating it around so the eggs spread out nicely, forming a thin layer all over the pan. 4. Wait for about 2-3 minutes for the eggs to cook before flipping them to the other side. Use a wide spatula to assist you with this step so you don t break the wrap. 5. Remove the wraps from the stove once they re cooked and put them to the side. You can repeat all of the steps as much as you want. 6. You can fill your wraps with bacon, avocado or any other keto-filling of your choice. One-Minute Keto Muffins Total meal prep time: 3 minutes with a microwave/15 minutes with an oven Calories: 202 Fat: 18 grams Net Carbs: 3 grams Fiber: 2 grams Protein: 7 grams 27

28 Ingredients for 2 servings 2 large eggs 4 tsp coconut flour ¼ tsp of baking soda Coconut oil or butter Salt and pepper to taste 1. Get a muffin pan if you re doing a larger batch of the one-minute keto muffins. If not, get two ramekin dishes and grease both with coconut oil or butter. 2. Get a mug and mix all of the ingredients together with a fork. Aim so the batter is lumpfree. 3. If you re doing the keto muffins with the ramekin dishes, split the batter between the two and put it in the microwave on the high setting for a minute. If you don t have a microwave or you re doing a larger batch, bake them in an oven at 400F for minutes. 4. Your keto muffins are ready once they turn golden brown. Keto Breakfast Taco Total meal prep time: minutes Nutritional values (per taco) Calories: 443 Fat: 36.2 grams Net Carbs: 3 grams Fiber: 1.7 grams Protein: 25.7 grams 28

29 Ingredients for 2 servings (3-4 tacos, approximately) 6 large eggs 1 cup of shredded mozzarella cheese ¼ cup of shredded cheddar cheese 3 strips of bacon ½ avocado 2 tbsp. of butter Salt and pepper to taste 1. Put the three strips of bacon on a baking sheet and put them in the oven for about 15 minutes at 375F. Alternatively, you can also fry the bacon in a pan. 2. Get a medium-sized clean pan and put it over medium heat. If you re worried about the cheese sticking to the pan, you can grease it with a bit of butter. Start heating up batches of the mozzarella cheese. Each taco should approximately be a third or a fourth of the cup. 3. Pay attention as the cheese starts melting you want it to start browning but not burning. 2-3 minutes should be enough; turn it over on the other side with a wide spatula so you won t break it. 4. Using a pair of tongs, lift up each taco and drape it over a wooden spoon resting on a pot. Continue doing this until you use up all of the cheese. 5. Once you re done with the tacos, break the eggs and whisk them together. You can use the same pan if it s clean enough to heat up some butter and do some scrambled eggs. Don t forget to add some salt and pepper. 6. The mozzarella taco shells should be hardened by now. Start filling them up with the scrambled eggs, and add the bacon slices on top. 7. Add in slices of the avocado and sprinkle with a bit of cheddar cheese your tacos are ready! For a full-on experience, you can also add some hot sauce though watch for storebought sauces and the added sugars inside. Italian Spaghetti Breakfast Casserole 29

30 Total meal prep time: minutes Calories: 333 Fat: 23 grams Net Carbs: grams Fiber: 3.75 grams Protein: 14 grams Ingredients for 2 servings 1 medium spaghetti squash 2 large eggs ½ cup of onion, diced 1 clove of garlic, minced ½ tsp. dried Italian seasoning ½ cup of tomatoes, diced 2 oz. Italian salami ½ cup of olives, diced 2 tbsp. butter Salt and black pepper to taste A handful of Italian flat-leaf parsley, rough chopped 1. Start preheating your oven to about 400F and get to preparing the spaghetti squash. Half your spaghetti squash lengthwise and clean the seeds from the inside. Butter the halves and put salt and pepper on top. Bake them for minutes, though time is relative and largely depends on the squash and your oven. 2. While the spaghetti squash is baking, get an ovenproof skillet and put it over medium-low heat. Add in 2 tablespoons of butter and once it s melted, follow with the onions and garlic. It s best to precut all of the necessary ingredients before you start cooking as it ll save you time. 3. When you notice the onion begins to brown but not burn! add the tomatoes and the salami. Let it sauté for 6-7 minutes and then add in the olives. 30

31 4. The spaghetti squash should be ready by now. Use a fork and scrape out the spaghetti from inside each half. 5. Put the spaghetti in the pan and mix them with the rest of the ingredients. 6. Using a large spoon, create two holes in the mixture and crack an egg into each one of them. 7. Since your oven is preheated, you can put the skillet in the oven and cook until the egg whites are cooked well. You can also leave the skillet on the stove and cover it until the eggs cook nicely remember to lower the heat a bit if you re doing this. 8. Sprinkle a bit of fresh parsley over the top before serving. White Cheddar Sausage Muffins Total meal prep time: minutes Nutritional values (per muffin) Calories: 321 Fat: 28 grams Net Carbs: 3.5 grams Fiber: / Protein: 13 grams Ingredients for 2 servings (4 muffins) 3/4 cup of almond flour 1 medium organic egg 2 oz. cream cheese, softened 1 large cloves garlic, minced 1/2 cup sharp white cheddar cheese 31

32 1/2 cup heavy cream 6 oz. sausage, cooked and chopped 1/2 tbsp. chopped chives A pinch of Italian seasoning Salt and pepper to taste 1. Start by preheating the oven to 350F. 2. Get a medium bowl and put the cream cheese and the egg inside. Whip them together with a hand mixer but be careful to use the low-speed setting. 3. While mixing, start adding the garlic, the chives, the Italian seasoning and salt and pepper. 4. Add in the almond flour and the cheddar cheese. 5. Add the heavy cream and water and keep mixing until all of the ingredients are smooth. 6. Turn off the hand mixer and add in the chopped sausage into the mix. Stir everything together. 7. Get a muffin pan and lightly grease it with butter. Fill it out with the dough and bake for 25 minutes. 8. Once they turn golden brown, the muffins are ready. Let them cool down before removing them because otherwise, the muffins might break. Keto French Toast Total meal prep time: minutes Nutritional values (per slice) Calories:

33 Fat: 10 grams Net Carbs: 0.7 grams Fiber: / Protein: 6.4 grams Ingredients (for multiple servings, up to 18 slices of protein bread) Protein bread: 12 eggs, separated 1 cup of whey protein 4 oz. softened cream cheese butter French toast 2 eggs ½ cup unsweetened almond milk 1 tsp. vanilla 1 tsp. cinnamon 1 tbsp. butter Syrup ½ cup butter ½ cup sweetener ½ cup unsweetened almond milk Protein bread 1. Start by setting your oven to preheat to 325F. 2. Separate the eggs and put the yolks to the side. Get a hand mixer to whip the whites until they become very stiff. 3. Slowly start adding the protein powder into the whites. Mix it in and add in the softened cream cheese. 4. Get a bread pan, grease it nicely and place the mixture into it. It s recommended to use a bread pan so your bread maintains its shape. 5. Bake until the bread becomes golden brown; it should take you around minutes. 33

34 6. Once it s baked, remove it from the oven but don t cut it while it s hot it ll fall apart! Let it cool down. 7. Once it s cooled down, you can cut it into slices and freeze it up. The bread can stay in the freezer without any problem. French toast 1. Grease a pan with butter and have it over a medium-high heat. 2. Get a bowl and combine 2 eggs, the unsweetened almond milk, vanilla, and cinnamon. Whisk everything nicely. 3. Start dipping the slices of protein bread into the egg mixture. Once they ve soaked up from the mixture, move them to the hot pan. 4. Fry it until the slices turn golden brown on both sides. 5. Repeat these steps as long as you have bread/ingredients. 6. Serve it on a plate and top it off with some of the syrup. Syrup 1. Place the butter in a saucepan over high heat. You may want to work fast while doing the syrup so the sweetener doesn t burn. 2. Once the butter starts cooking, add in the sweetener and the almond milk to the pan. Whisk at all times this sauce can burn very easily! 3. Remove it from the heat and keep stirring until all of the ingredients come together. Let it cool down for a few minutes. You can then put it into a glass jar and let it completely cool down on room temperature. 4. Feel free to store the syrup in a refrigerator for up to 2 weeks. Keto Sausage, Spinach, Feta Cheese Omelet Total meal prep time: 5-10 minutes 34

35 Nutritional values (per omelet) Calories: 535 Fat: 43 grams Net Carbs: 3 grams Fiber: / Protein: 31 grams Ingredients 3 Large Eggs 2 Sausage Links 1 Cup Spinach 1/4 Cup Half n Half 1 tbsp. Feta Cheese 1/2 tbsp. Organic Extra Virgin Olive Oil Salt and pepper to taste 1. For the best results, use two pans for this recipe. Start off by heating both of them on a medium heat. Add some olive oil to one of the pans. 2. Add the sausage to the pan that doesn t have any oil in it and let it cook while you do everything else. 2. Get a larger bowl and scramble the eggs alongside with the half and half. Add some salt and pepper. 3. Put the spinach in the oiled pan and sauté it for a while. 4. Once the sausage and the spinach are ready both of them in their separate pans put them in a bowl together. Put any remaining olive oil to the pan where the sausage was frying. 5. Pour the eggs into the pan with all of the drippings. Let the eggs cook for a minute and once you see that the sides have started curling, add the sausage, the spinach, and the cheese. 6. Wait for another minute and flip the omelet in half to close it. Let it cook like that for one more minute. 35

36 7. Get a larger spatula and flip it, so it cooks evenly on both sides. If you want, you can cover the first pan with the second one so the omelet steams. 8. After another 3-4 minutes, the omelet should be ready serve it while it s hot! Baked eggs in avocados Total meal prep time: minutes Calories: 231 Fat: 19.7 grams Net Carbs: 9.5 grams Fiber: 6.8 grams Protein: 7.9 grams Ingredients for 2 servings 2 avocados 4 organic eggs 2 tbsp. of chopped fresh chives Salt and pepper to taste 1. Preheat your oven to 425F. Meanwhile, cut the avocados in half and remove the seeds. 2. There should be a small well where the seed was; using a spoon, scoop out a bit more of the flesh until the hole in the avocado looks large enough to hold an egg. 3. Gently crack an egg into each of the halves. Don t forget to add some seasoning. 36

37 4. Place into the oven and bake for minutes, depending on how you like your eggs. 5. Once they re ready, remove from the tray and serve the baked eggs with some chives. Grain Free Keto Porridge Total meal prep time: 5 minutes Calories: 433 Fat: 36.4 grams Net Carbs: 13.4 grams Fiber: grams Protein: 21.9 grams Ingredients ½ cup non-dairy milk ½ cup hemp hearts 1 tbsp. of freshly ground flax seed ½ tbsp. of chia seeds ½ tbsp. of xylitol or 2 drops of alcohol-free stevia A drop of pure vanilla extract A pinch of ground cinnamon 2 tbsp. of crushed almonds or almond flour 2 Brazil nuts 1. Add all of the ingredients except the almonds and the Brazil nuts to a small saucepan. Mix everything together nicely. 37

38 2. Put the pan over medium hit and watch it until it starts boiling lightly. 3. Stir the ingredients and leave them to cook for 1-2 minutes. 4. Remove the saucepan from the heat and add in the crushed almonds and the Brazil nuts. Eat it while it s still warm. Allergy-Free Keto Cereal Total meal prep time: minutes Nutritional values (per serving, ½ cup) Calories: 226 Fat: 16 grams Net Carbs: 4.1 grams Fiber: 13.7 grams Protein: 8.2 grams Ingredients (for 8 servings) Cereal ½ cup sunflower seed butter 1 cup shredded unsweetened coconut ¼ cup hemp hearts 1-2 tbsp. cinnamon or 1-2 tbsp. cocoa powder or 1-2 tsp. vanilla powder ¼ tsp. salt ½ cup chia seeds, whole or ground ¼ cup coconut milk ¼ cup water Serve with coconut milk 38

39 almond milk full-fat plain yogurt fresh or frozen berries 1. Start by making the sunflower seeds butter. Put the sunflower seeds in a food processor and process until you get a thick paste. 2. Add in the shredded coconut, hemp hearts, cinnamon (or cocoa or vanilla, depending which one you prefer) and blend shortly so all of the ingredients mix together. Be careful not to over-process. 3. Add in the chia seeds, coconut milk, water, and keep processing for a few more seconds. 4. Let the mixture sit for about minutes. Meantime, preheat your oven to 275F. 5. Once the mixture is set, divide it in half. Each half should fill approximately one baking tray. Spread it out evenly all around and don t forget to use a non-stick baking sheet. 6. The dough shouldn t be thicker than 1/8 of an inch. If you can t achieve this, use a rolling pin to even out spots and thin it further on. 7. Bake for around 30 minutes, until you notice the batter has become crispy. Remove from oven and put it to the side. 8. Get a really sharp knife and cut into 1-inch squares. You could also use a pizza cutter for a more even cut. Do the cutting while the dough is still warm otherwise, it ll just crisp up further on and you won t be able to cut it. 9. Once the cereal has cooled down and crisped up, you can pack it in an air-tight container or a large jar for up to 2 weeks. 10. You can serve with whatever you want coconut milk, almond milk, etc. or top it off with some berries. Keto Pumpkin Pancakes Total meal prep time: 30 minutes 39

40 Nutritional values (per serving, 2 pancakes) Calories: 443 Fat: 35 grams Net Carbs: 5 grams Fiber: 7 grams Protein: 21 grams Ingredients (for 6 pancakes) 3 organic eggs ½ cup pumpkin puree 2 oz. of ground flax seeds 2 oz. of ground hazelnuts 1 cup coconut cream 1 oz. of egg white protein 1 tsp. aluminum free baking powder 1 tbsp. Chai Masala Mix 1 tsp. vanilla extract 4 or 5 drops of stevia coconut oil 1. Get a large bowl and combine all of the ingredients together. It s for the best to start off mixing the dry ingredients first and then add in the rest. Whichever way you choose, you have to whisk everything until it becomes smooth. 2. You ll notice the batter is ready once it becomes semi-thick. You should still be able to pour it. If it s too thick, feel free to add a bit of water to thin it out. 3. Grease a pan with some coconut oil and warm it up over medium heat. Once it s warm, pour a scoop of the batter in the pan. 4. The pancake should start cooking immediately if the pan is warmed up appropriately. Cook for about 2-3 minutes per side. When one side is cooked, use a spatula to flip it to the other side. 5. Continue until you use up all of the batter. Serve the pancakes while they re still warm with suitable keto toppings of your choice. 40

41 Keto Chocolate Pancakes Total meal prep time: 15 minutes Nutritional values (per serving, 2 pancakes) Calories: 215 Fat: 17.3 grams Net Carbs: 4.2 grams Fiber: 3.2 grams Protein: 11.4 grams Ingredients (for 6-8 pancakes) 4 large eggs ½ cup full-fat ricotta cheese ⅓ cup + 1 tbsp. unsweetened cacao powder 1 tsp. cream of tartar ½ tsp. baking soda ¼ cup powdered Erythritol or Swerve 1 tsp. cinnamon or ½ tsp pure vanilla powder 2 tbsp. of coconut oil Optional toppings: full-fat yogurt, creamed coconut milk, ¼ cup of berries, etc. 1. Get a large bowl and combine together the cacao powder, Erythritol, cream of tartar, baking soda and vanilla powder. 2. Crack the eggs into another bowl and add the ricotta cheese. Whisk everything nicely. For better results, you can even use a hand mixer on a low setting. 3. Add in the dry ingredients and keep mixing so you get the batter ready. 41

42 4. Get a frying pan and add some coconut oil to it. Put it over medium-high heat and warm it up. 5. Once you notice the pan is warm, scoop out from the batter and into the pan, thus forming your pancakes. 6. Cook for about 3-5 minutes on each side. You should notice bubbles forming to the top that s when it s time to flip. Use a large spatula so you don t break the pancakes. 7. Repeat all of the steps until you have batter left. Pancakes are ready once they re crispy on the top. You can eat them warm or cool them down and keep them in the fridge for up to 5 days. 42

43 Lunch Recipes Lunch is the second meal of the day but that doesn t make it any less important! Actually, when lunch hour strikes, you re almost half-way through your day. You re not exactly tired nor groggy from the morning but now it s the right time to give your body a bit of extra energy so you make it until dinner! If you re following a ketogenic lifestyle, don t expect to be starved at lunch time your glucose levels should be pretty stable due to the fact that you re running on ketones. No matter whether you re eating lunch on the go or not, most people choose something light and refreshing, ideally something that can be packed up in a lunch box. In order to save time, many turn to meal planning and prep for few days at a time you could give that a try when it comes to making lunch. The selection of the ketogenic lunch recipes included here can be either made in larger batches that you ll later on divide or adjusted for smaller families. The biggest part of the recipes can be cooked pretty fast, leaving you with more time for other activities you enjoy. 43

44 Aunt Rea s Chicken Salad Total meal prep time: 10 minutes Nutritional values (per ½ cup serving) Calories: 283 Fat: 23 grams Net Carbs: 1 gram Fiber: 0.33 grams Protein: 16 grams Ingredients for 2 servings 5 oz. roasted chicken breast meat 1 large hard-boiled egg 1 small onion 1 celery ribs 2 tbsp. Italian parsley 1/3 cup of mayonnaise 1 tsp. of mustard A pinch of granulated garlic Salt and pepper to taste 1. Mince all of the salad ingredients (except the chicken meat) and set them aside in a bowl. 2. Pull chunks of the chicken meat and add it to the bowl as well. You can also use a food processor instead of mincing everything by hand just pulse everything nicely. If you 44

45 decide to use a food processor, be careful to still be able to see food pieces, you don t want to make a thick paste! 3. Grate the hard-boiled egg and add it to the mixing bowl. 4. Add the seasonings, as well as the mustard and the mayo. Mix it with a large spatula and let it cool in the fridge for an hour or two, so all of the ingredients come together! 5. Feel free to serve with various options, such as low-carb buns or as a filling in keto wraps. Balsamic Flat Iron Steak Salad Total meal prep time: minutes Calories: 451 Fat: 26 grams Net Carbs: 10 grams Fiber: / Protein: 35 grams Ingredients for 2 servings 1 pound of flat iron steak 1 avocado 1 orange bell pepper 1 yellow bell pepper 1 small onion 1 clove of garlic 2-3 mushrooms, depending on size 2 tbsp. avocado or olive oil 1 smaller head romaine lettuce 45

46 3 oz. sun-dried tomatoes 1 tsp. garlic salt 1 tsp. onion powder 1 tsp. Italian seasoning 1 tsp. red pepper flakes 1. Slice the flat iron steak into slices thick ½ of an inch. Get a large mixing bowl and put the meat inside. Then, pour over some balsamic vinegar over it. Toss the meat around so the balsamic vinegar covers all of the pieces and let it sit for a while. 2. Cut all of the vegetables you ll need for this salad and put them aside. 3. Get a large pan and heat some avocado oil over a medium-low heat. Add the onion, garlic and after a minute or two, add the mushrooms. Sauté everything together until the onions start to caramelize. 4. Get another mixing bowl and add the chopped romaine lettuce, the sliced avocado, the bell peppers and the sun-dried tomatoes. 5. Grab a broiling pan and line up the meat on top. Add in all of the different spices and seasonings here. Broil on the top rack for about 5-7 minutes for a medium-rare. If you want your meat to be well done, broil for a few more minutes. 6. Serve the fresh salad on a plate, and then add the mushrooms and the flat iron strips on top! Almond Butter Bacon Burger Total meal prep time: 50 minutes Nutritional values (per 2 burgers) Calories: 445 Fat: 34 grams Net Carbs: 4 grams 46

47 Fiber: 5 grams Protein: 27 grams Ingredients for 2 servings (makes 4 burgers) Almond Butter Sauce ½ cup of almond butter ½ cup of water 2 garlic cloves 2 fresh Thai chili peppers 2 tbsp. coconut amino ½ tbsp. vinegar Optional: ½ tsp. of Swerve Burger A bit less than a pound of ground beef 4 slices of bacon 4 slices of pepper jack cheese 1 medium-sized red onion 4 large romaine lettuce leaves Salt and pepper to taste Almond Butter Sauce 1. Mix the almond butter and the water in a small saucepan. Set the heat on a low. 2. Bring to a slow simmer while stirring at all times. Keep stirring until the sauce reaches a thick consistency. 3. Add the coconut aminos and mix it well. 4. Get a small food processor (a stick blender would also work well) and put the garlic cloves, the chili peppers, the vinegar and the Swerve (optional). Blend until all of the ingredients form a smooth paste. 5. Add in the paste to the almond butter mixture and mix it nicely. Then, put the sauce aside until the burgers are ready. Burgers 1. Get the ground beef to room temperature and mix it in with plenty of salt and pepper. 47

48 2. Start shaping your patties with your hands. To make sure your patties are more or less the same size, divide the ground beef before time into equal parts. Aim to get 4 patties. 3. Meanwhile, turn on the oven s broiler and warm it up on high. Once it gets warm, place the patties in the oven. You could also grill them or cook them in a grilling pan the taste shouldn t be much different. 4. Aim to broil the patties until they become golden brown on top. Different ovens will take different times, but it should be around 7-10 minutes on average. 5. Once you see the tops changing color, get them out of the oven, flip them and put them back in so the other side cooks as well. 6. When the patties are ready, remove them from the oven and place a cheese slice on each burger. If you want your cheese to be melted, you can place them in the oven for a few more minutes though this is optional. 7. Slice the onion in thick slices and start getting the bacon ready. You can either fry the bacon or put it in the oven for a few minutes. 8. Next, start assembling the burgers. Place a lettuce leaf on the bottom of each plate, follow up with a patty and a slice of onion. Then, add the bacon and the almond butter sauce on top your burgers are ready! Pesto Chicken Salad Total meal prep time: 5-10 minutes Calories: 375 Fat: 27 grams Net Carbs: 3 grams Fiber: / Protein: 27 grams 48

49 Ingredients for 2 servings ½ pound of pre-cooked chicken meat 3 slices of bacon 1 small avocado 5 grape tomatoes 2 tbsp. of mayonnaise 2 tbsp. garlic pesto Salt and pepper to taste Optional: lettuce leaves 1. Get the bacon ready make it crispy. You can either fry it or bake it in an oven. 2. Slice the avocado and cut up the tomatoes. 3. Get a large mixing bowl and combine the pre-cooked chicken with everything else: the bacon, the avocado, and the tomatoes. Add the mayonnaise and the pesto. 4. Toss everything nicely and add salt and pepper to taste. Stir again and serve either as a filling in a lettuce wrap or as it is. Keto Anchovy Salad Total meal prep time: 15 minutes Calories: 727 Fat: grams Net Carbs: 1.8 grams Fiber: 0.5 grams Protein: 13 grams 49