Prudly Represents 21-Day Ket Diet Weight Lss Meal Plan
Dear KetVale.cm Readers, First f all, thank yu s much fr being a part f ur Ket Diet cmmunity! We jin frces with ur friend Vicky and Rami, funders f Tasteahlics t share with yu this cmplimentary 21-Day Lw Carb Ket Meal Plan t help yu succeed with the Ket Way f Eating. Hw t use this plan: Each day will be between 1,500-1,700 calries (designed fr weight lss). This meal plan is designed fr 1 persn. If yu wuld like t use them fr multiple peple, simply multiply the ingredient quantities by the ttal number f peple. Be flexible! Feel free t replace any f the recipes r ingredients with yur persnal chices and adjust the ingredient amunts t fit yur macrs and situatin. If yu fllw a very strict ket diet, make sure t persnalize this meal plan (including the snack list suggestin at the end) t make it wrk fr yu. Befre yu g, feel free t check these useful resurces: The Cmplete Ket Diet Guide Fr Beginners: https://www.ketvale.cm/ketgenic-diet-guide/ Ket Diet Fd List: What t Eat and What t Avid: https://www.ketvale.cm/ketgenic-diet-fd-list/ Ketgenic Diet Success Stries: https://www.ketvale.cm/ketgenic-diet-success-stries/ Weekly Ket Meal Plans Subscriptin*: https://www.ketvale.cm/weekly Ket in Five eckbk* - 120 Recipes 5 & 5 Carbs: https://www.ketvale.cm/ckbk Als, read ur stry n ur website KetVale.cm t learn mre abut us: https://www.ketvale.cm/abut/ *Offers by ur partner Tasteahlics
Ket Diet Planning Dne Fr Yu Ket in Five e-ckbk Bundle
WEEK 1 THIS WEEK at a Glance B Breakfast Lunch Dinner Ttal Macrs Sunday Chriz Breakfast Bake Sesame Prk Lettuce Wraps Avcad Lime Salmn Calries: 1,520 Fat: 109g Prtein: 110g Net Carbs: 16g Mnday Leftver Chriz Breakfast Bake with 3 Slices Thick-Cut Bacn Spiced Pumpkin Sup Leftver Avcad Lime Salmn Calries: 1,570 Fat: 124g Prtein: 92g Net Carbs: 16g Tuesday Baked Eggs in Avcad Easy Beef Curry Rsemary Rasted Chicken and Veggies Calries: 1,700 Fat: 128.5g Prtein: 103g Net Carbs: 22g Wednesday Lemn Pppy Rictta Pancakes with 3 Slices Thick-Cut Bacn Leftver Spiced Pumpkin Sup with ½ Medium Avcad Leftver Rsemary Rasted Chicken and Veggies Calries: 1,665 Fat: 130g Prtein: 95.5g Net Carbs: 23.5g Thursday Leftver Lemn Pppy Rictta Pancakes with 3 Slices Thick-Cut Bacn Leftver Spiced Pumpkin Sup Cheesy Sausage Mushrm Skillet with 1 Slice Thick-Cut Bacn Calries: 1,650 Fat: 126g Prtein: 100.5g Net Carbs: 22.5g Friday Sweet Blueberry Ccnut Prridge with 1 Slice Thick-Cut Bacn Leftver Easy Beef Curry Leftver Cheesy Sausage Mushrm Skillet Calries: 1,670 Fat: 112g Prtein: 100g Net Carbs: 33.5g Saturday Leftver Sweet Blueberry Ccnut Prridge Leftver Easy Beef Curry Lamb Chps with Rsemary and Garlic Calries: 1,625 Fat: 108g Prtein: 110.5g Net Carbs: 27g www.tasteahlics.cm 2
Shpping List PROTEIN Bacn, thick-cut - 17 slices Beef chuck 1 pund Chicken thighs, debned - 4 Chriz sausage 4 unces Eggs 7 large Lamb chps, bne-in 2 (abut 6 unces meat) Prk, grund 6 unces Sausage, Italian 6 unces DAIRY Almnd milk, unsweetened 1 cup Butter - 1 pund Cheddar cheese, shredded 2 tablespns Heavy cream 5 tablespns Mzzarella cheese, shredded ½ cup Rictta cheese, whle-milk 6 unces PRODUCE Asparagus ¼ pund Avcad 2 medium Bell pepper, green small Bell pepper, red 1 medium Blueberries 60g Butter lettuce 4 leaves Carrts 2 small Celery 1 stalk Cilantr 1 bunch Garlic 1 head Ginger 1 piece Lemn 1 large Lime 1 Mushrms, sliced 4 unces Onin, yellw 2 small, 2 medium Parsnip 1 small Rsemary 1 bunch Zucchini 1 small PANTRY ITEMS Almnd flur ¼ cup Baking pwder Balsamic vinegar Chicken brth 1 cup Ccnut flur ¼ cup Ccnut milk, canned 1 can Ccnut il Curry pwder Dried regan Dried thyme Egg white prtein pwder Garlic pwder Grund cinnamn Grund flaxseed ¼ cup Grund nutmeg Liquid stevia Marinara sauce ¼ cup Olive il Onin pwder Pepper Pppy seeds 1 tablespn Pwdered erythritl Pumpkin puree ½ cup Salt Sesame il Sesame seeds 1 tablespn Shaved ccnut ¼ cup Sy sauce www.tasteahlics.cm 3
Chriz breakfast bake Calries: 450 Fat: 36 g Prtein: 25 g Ttal Carbs: 5.5 g Fiber: 1 g Net Carbs: 4.5 g Prep Time: 10 minutes Ck Time: 12 minutes 1 tablespn live il ½ cup diced red pepper ½ cup diced yellw nin 4 unces chriz sausage 2 large eggs Salt and pepper 2 slices thick-cut bacn, cked Instructins 1. Preheat the ven t 350 F and lightly grease a tw ramekins. 2. Heat the il in a skillet ver medium-high heat. 3. Add the peppers and nins and ck fr 4 t 5 minutes until brwned. 4. Divide the vegetable mixture between the tw ramekins. 5. Chp the chriz and divide between the ramekins. 6. Crack an egg int each ramekin and seasn with salt and pepper t taste. 7. Bake fr 10 t 12 minutes until the egg is set t the desired level. 8. Crumble the bacn ver tp and serve ht. Makes 2 servings. www.tasteahlics.cm 4
Baked eggs in avcad Calries: 610 Fat: 54 g Prtein: 20 g Ttal Carbs: 18 g Fiber: 13.5 g Net Carbs: 4.5 g Prep Time: 5 minutes Ck Time: 15 minutes 1 medium avcad 2 tablespns lime juice 2 large eggs Salt and pepper 2 tablespns shredded cheddar cheese Instructins 1. Preheat the ven t 450 F and cut the avcad in half. 2. Scp ut sme f the flesh frm the middle f each avcad half. 3. Place the avcad halves upright in a baking dish and brush with lime juice. 4. Crack an egg int each and seasn with salt and pepper. 5. Bake fr 10 minutes then sprinkle with cheese. 6. Let the eggs bake fr anther 2 t 3 minutes until the cheese is melted. Serve ht. www.tasteahlics.cm 5
Lemn Pppy rictta pancakes Calries: 370 Fat: 26 g Prtein: 29.5 g Ttal Carbs: 6.5 g Fiber: 1 g Net Carbs: 5.5 g Prep Time: 10 minutes Ck Time: 20 minutes 1 large lemn, juiced and zested 6 unces whle milk rictta 3 large eggs 10 t 12 drps liquid stevia ¼ cup almnd flur 1 scp egg white prtein pwder 1 tablespn pppy seeds ¾ teaspns baking pwder ¼ cup pwdered erythritl 1 tablespn heavy cream Instructins 1. Cmbine the rictta, eggs, and liquid stevia in a fd prcessr with half the lemn juice and the lemn zest blend well then pur int a bwl. 2. Whisk in the almnd flur, prtein pwder, pppy seeds, baking pwder, and a pinch f salt. 3. Heat a large nnstick pan ver medium heat. 4. Spn the batter int the pan, using abut ¼ cup per pancake. 5. Ck the pancakes until bubbles frm in the surface f the batter then flip them. 6. Let the pancakes ck until the bttm is brwned then remve t a plate. 7. Repeat with the remaining batter. 8. Whisk tgether the heavy cream, pwdered erythritl, and reserved lemn juice and zest. 9. Serve the pancakes ht drizzled with the lemn glaze. Makes 2 servings. www.tasteahlics.cm 6
Sweet Blueberry ccnut prridge Calries: 390 Fat: 22 g Prtein: 10 g Ttal Carbs: 37 g Fiber: 22 g Net Carbs: 15 g Prep Time: 5 minutes Ck Time: 15 minutes 1 cup unsweetened almnd milk ¼ cup canned ccnut milk ¼ cup ccnut flur ¼ cup grund flaxseed 1 teaspn grund cinnamn ¼ teaspn grund nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved ccnut Instructins 1. Warm the almnd milk and ccnut milk in a saucepan ver lw heat. 2. Whisk in the ccnut flur, flaxseed, cinnamn, nutmeg, and salt. 3. Turn up the heat and ck until the mixture bubbles. 4. Stir in the sweetener and vanilla extract then ck until thickened t the desired level. 5. Spn int tw bwls and tp with blueberries and shaved ccnut. Makes 2 servings. www.tasteahlics.cm 7
Sesame Prk Lettuce Wraps Calries: 500 Fat: 29 g Prtein: 49 g Ttal Carbs: 10.5 g Fiber: 3 g Net Carbs: 7.5 g Prep Time: 10 minutes Ck Time: 15 minutes 1 tablespn live il ¼ cup diced yellw nin ¼ cup diced green pepper 2 tablespns diced celery 6 unces grund prk ¼ teaspn nin pwder ¼ teaspn garlic pwder 2 tablespns sy sauce 1 teaspn sesame il 4 leaves butter lettuce, separated 1 tablespn tasted sesame seeds Instructins 1. Heat the il in a skillet ver medium heat. 2. Add the nins, peppers, and celery and sauté fr 5 minutes until tender. 3. Stir in the prk and ck until just brwned. 4. Add the nin pwder and garlic pwder then stir in the sy sauce and sesame il. 5. Seasn with salt and pepper t taste then remve frm heat. 6. Place the lettuce leaves n a plate and spn the prk mixture evenly int them. 7. Sprinkle with sesame seeds t serve. www.tasteahlics.cm 8
Spiced pumpkin sup Calries: 250 Fat: 20 g Prtein: 10 g Ttal Carbs: 8 g Fiber: 2 g Net Carbs: 6 g Prep Time: 15 minutes Ck Time: 40 minutes 2 tablespns unsalted butter 1 small yellw nin, chpped 2 clves minced garlic 1 teaspn minced ginger ½ teaspn grund cinnamn ¼ teaspn grund nutmeg Salt and pepper t taste ½ cup pumpkin puree 1 cup chicken brth 3 slices thick-cut bacn ¼ cup heavy cream Instructins 1. Melt the butter in a large saucepan ver medium heat. 2. Add the nins, garlic and ginger and ck fr 3 t 4 minutes until the nins are translucent. 3. Stir in the spices and ck fr 1 minute until fragrant. Seasn with salt and pepper. 4. Add the pumpkin puree and chicken brth then bring t a bil. 5. Reduce heat and simmer fr 20 minutes then remve frm heat. 6. Puree the sup using an immersin blender then return t heat and simmer fr 20 minutes. 7. Ck the bacn in a skillet until crisp then remve t paper twels t drain. 8. Add the bacn fat t the sup alng with the heavy cream. Crumbled the bacn ver tp t serve. Makes 3 servings. www.tasteahlics.cm 9
Easy Beef Curry Calries: 550 Fat: 34 g Prtein: 50 g Ttal Carbs: 14 g Fiber: 5 g Net Carbs: 9 g Prep Time: 20 minutes Ck Time: 40 minutes 1 medium yellw nin, chpped 1 tablespn minced garlic 1 tablespn grated ginger 1 ¼ cups canned ccnut milk 1 pund beef chuck, chpped 2 tablespns curry pwder 1 teaspn salt ½ cup fresh chpped cilantr Instructins 1. Cmbine the nin, garlic and ginger in a fd prcessr and blend int a paste. 2. Transfer the paste t a saucepan and ck fr 3 minutes n medium heat. 3. Stir in the ccnut milk then simmer gently fr 10 minutes. 4. Add the chpped beef alng with the curry pwder and salt. 5. Stir well then simmer, cvered, fr 20 minutes. 6. Remve the lid and simmer fr anther 20 minutes until the beef is cked thrugh. 7. Adjust seasning t taste and garnish with fresh chpped cilantr. Makes 3 servings. www.tasteahlics.cm 10
Avcad lime salmn Calries: 570 Fat: 44 g Prtein: 36 g Ttal Carbs: 12g Fiber: 8 g Net Carbs: 4 g Prep Time: 15 minutes Ck Time: 15 minutes 100 grams chpped cauliflwer 1 large avcad 1 tablespn fresh lime juice 2 tablespns diced red nin 2 tablespns live il 2 (6-unce) bneless salmn fillets Salt and pepper Instructins 1. Place the cauliflwer in a fd prcessr and pulse int rice-like grains. 2. Grease a skillet with cking spray and heat ver medium heat. 3. Add the cauliflwer rice and ck, cvered, fr 8 minutes until tender. Set aside. 4. Cmbine the avcad, lime juice and red nin in a fd prcessr and blend smth. 5. Heat the il in a large skillet ver medium-high heat. 6. Seasn the salmn with salt and pepper then add t the skillet skin-side dwn. 7. Ck fr 4 t 5 minutes until seared then flip and ck fr anther 4 t 5 minutes. 8. Serve the salmn ver a bed f cauliflwer rice tpped with the avcad cream. Makes 2 servings. www.tasteahlics.cm 11
Rsemary rasted chicken and veggies Calries: 540 Fat: 40.5 g Prtein: 33 g Ttal Carbs: 12 g Fiber: 3.5 g Net Carbs: 8.5 g Prep Time: 15 minutes Ck Time: 35 minutes 4 debned chicken thighs Salt and pepper 1 small zucchini, sliced 2 small carrts, peeled and sliced 1 small parsnip, peeled and sliced 2 clves garlic, sliced 3 tablespns live il 1 tablespn balsamic vinegar 2 teaspns fresh chpped rsemary Instructins 1. Preheat the ven t 350 F and lightly grease a small rimmed baking sheet with cking spray. 2. Place the chicken thighs n the baking sheet and seasn with salt and pepper. 3. Arrange the veggies arund the chicken then sprinkle with sliced garlic. 4. Whisk tgether the remaining ingredients then drizzle ver the chicken and veggies. 5. Bake fr 30 minutes then bril fr 3 t 5 minutes until the skins are crisp. Makes 2 servings. www.tasteahlics.cm 12
Cheesy Sausage and Mushrm Skillet Calries: 630 Fat: 48 g Prtein: 33 g Ttal Carbs: 11 g Fiber: 2 g Net Carbs: 9 g Prep Time: 15 minutes Ck Time: 15 minutes 1 tablespn ccnut il 6 unces Italian sausage, crumbled 4 unces sliced mushrms 1 small yellw nin, chpped ½ teaspn dried regan ¼ teaspn dried thyme Salt and pepper ¼ cup marinara sauce ¼ cup water ½ cup shredded mzzarella cheese Instructins 1. Preheat the ven t 350 F. 2. Heat the il in large cast-irn skillet ver medium heat until smking. 3. Add the sausages and ck until brwned and almst cked thrugh. 4. Remve the sausages t a cutting bard and let cl fr a few minutes. 5. Add the mushrm and nin t the skillet and ck fr 3 t 4 minutes until brwned. 6. Slice the sausages and add them back t the skillet. 7. Stir in the regan, thyme, salt and pepper. 8. Pur in the sauce and water then stir well. Transfer the skillet t the ven and ck fr 10 minutes. 9. Sprinkle with mzzarella then ck anther 5 minutes until melted. Makes 2 servings. www.tasteahlics.cm 13
Lamb Chps with Rsemary and Garlic Calries: 685 Fat: 52 g Prtein: 50.5 g Ttal Carbs: 6 g Fiber: 3 g Net Carbs: 3 g Prep Time: 35 minutes Ck Time: 15 minutes 1 tablespn ccnut il, melted 1 teaspn fresh chpped rsemary 1 clve garlic, minced 2 bne-in lamb chps (abut 6 unces meat) 1 tablespn butter Salt and pepper ¼ pund fresh asparagus, trimmed 1 tablespn live il Instructins 1. Cmbine the ccnut il, rsemary, and garlic in a shallw dish. 2. Add the lamb chps then turn t cat let marinate in the fridge vernight. 3. Let the lamb rest at rm temperature fr 30 minutes. 4. Heat the butter in a large skillet ver medium-high heat. 5. Add the lamb chps and ck fr 6 minutes then seasn with salt and pepper. 6. Turn the chps and ck fr anther 6 minutes r until cked t the desired level. 7. Let the lamb chps rest fr 5 minutes befre serving. 8. Meanwhile, tss the asparagus with live il, salt and pepper then spread n a baking sheet. 9. Bril fr 6 t 8 minutes until charred, shaking ccasinally. Serve ht with the lamb chps. www.tasteahlics.cm 14
If yu lve ur meal plans Yu ll fall in lve with ur Ket in Five eckbk series! Each bk is full f 30 lw carb & gluten-free recipes each using nly 5 ingredients and having up t 5 grams f net carbs. There s nthing easier than that. Ket dieters all ver the wrld have been enjying the simplicity and flavrs f ur Ket in Five recipes. Dn t miss ut n them! Click the bks belw t learn mre abut each ne: www.tasteahlics.cm 17
WEEK 2 THIS WEEK at a Glance B Breakfast Lunch Dinner Ttal Macrs Sunday Fat-Busting Vanilla Prtein Smthie Easy Cheeseburger Salad Chicken Zdle Alfred Calries: 1,530 Fat: 113.5g Prtein: 107.5g Net Carbs: 18.5g Mnday Savry Ham and Cheese Waffles with 2 Slices Thick-Cut Bacn Pan-Fried Pepperni Pizzas Cabbage and Sausage Skillet Calries: 1,670 Fat: 129g Prtein: 103g Net Carbs: 20.5g Tuesday Mzzarella Veggie-Laded Quiche with 1 Slice Thick-Cut Bacn Leftver Easy Cheeseburger Salad Gyr Salad with Av-Tzatziki Calries: 1,580 Fat: 104.5g Prtein: 117.5g Net Carbs: 33g Wednesday Pepper Jack Sausage Egg Muffins with 3 Slices Thick-Cut Bacn Leftver Pan-Fried Pepperni Pizza Leftver Cabbage and Sausage Skillet Calries: 1,650 Fat: 127.5g Prtein: 101g Net Carbs: 29g Thursday Leftver Savry Ham and Cheese Waffles with 1 Slice Thick-Cut Bacn Leftver Cabbage and Sausage Skillet Leftver Chicken Zdle Alfred Calries: 1,620 Fat: 119g Prtein: 119g Net Carbs: 18.5g Friday Leftver Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacn Leftver Pan-Fried Pepperni Pizza Leftver Gyr Salad with Av-Tzatziki Calries: 1,595 Fat: 116g Prtein: 110g Net Carbs: 15.5g Saturday Leftver Pepper Jack Sausage Egg Muffins with ½ Medium Avcad Leftver Cabbage and Sausage Skillet with 1 Slice Thick-Cut Bacn Leftver Gyr Salad with Av-Tzatziki Calries: 1,605 Fat: 118.5g Prtein: 102g Net Carbs: 22.5g www.tasteahlics.cm 2
Shpping List PROTEIN Bacn, thick-cut - 11 slices Beef, grund 7 unces Breakfast sausage 10 unces Chicken breast 2 (6-unce) breasts Eggs 15 large Ham, diced 1 unce Lamb, grund 1 pund Pepperni, diced 1 ½ unces Sausage links, Italian 6 large DAIRY Almnd milk, vanilla ¼ cup Butter ¾ cup Cheddar cheese, shredded ½ cup Heavy cream 1 cup Maynnaise ½ cup Mzzarella cheese, shredded 1 ½ cups Parmesan cheese ¾ cup Pepper jack cheese, shredded ½ cup Sur cream ¼ cup Whipped cream ¼ cup PRODUCE Avcad 2 medium Basil 1 bunch Cabbage, green ½ head Chives 1 bunch Cucumber, English 1 Dill 1 bunch Lemn 1 Mint 1 bunch Onin, yellw 1 medium Rmaine lettuce 7 ½ cups Spinach, frzen ¼ cup Tmates, cherry 4 Tmates, diced 1/3 cup Zucchini 2 cups PANTRY ITEMS Almnd flur 6 tablespns Baking pwder Chicken brth ¼ cup Ccnut il Dried regan Dried thyme Egg white prtein pwder, vanilla 3 scps (60g) Garlic pwder Italian seasning Ketchup Mustard Olive il Paprika, smked Pepper, black Pickles Pwdered erythritl Psyllium husk pwder Salt Tmat sauce, lw-carb Vanilla extract www.tasteahlics.cm 3
Fat-Busting Vanilla Prtein Smthie Calries: 540 Fat: 46 g Prtein: 25 g Ttal Carbs: 8 g Fiber: 0.5 g Net Carbs: 7.5 g Prep Time: 5 minutes Ck Time: nne 1 scp (20g) vanilla egg white prtein pwder ½ cup heavy cream ¼ cup vanilla almnd milk 4 ice cubes 1 tablespn ccnut il 1 tablespn pwdered erythritl ½ teaspn vanilla extract ¼ cup whipped cream Instructins 1. Cmbine all f the ingredients except the whipped cream in a blender. 2. Blend n high speed fr 30 t 60 secnds until smth. 3. Pur int a glass and tp with whipped cream. www.tasteahlics.cm 4
Savry ham and cheese waffles Calries: 575 Fat: 46.5 g Prtein: 35 g Ttal Carbs: 5 g Fiber: 0 g Net Carbs: 5 g Prep Time: 15 minutes Ck Time: 25 minutes 4 large eggs, divided 2 scps (40g) egg white prtein pwder 1 teaspn baking pwder 1/3 cup melted butter ½ teaspn salt 1 unce diced ham ¼ cup shredded cheddar cheese Instructins 1. Separate tw f the eggs and set the ther tw aside. 2. Beat 2 f the egg ylks with the prtein pwder, baking pwder, butter, and salt in a mixing bwl. 3. Fld in the chpped ham and grated cheddar cheese. 4. Whisk the egg whites in a separate bwl with a pinch f salt until stiff peaks frm. 5. Fld the beaten egg whites int the egg ylk mixture in tw batches. 6. Grease a preheated waffle maker then spn ¼ cup f the batter int it and clse it. 7. Ck until the waffle is glden brwn, abut 3 t 4 minutes, then remve. 8. Reheat the waffle irn and repeat with the remaining batter. 9. Meanwhile, heat the il in a skillet and fry the eggs with salt and pepper. 10. Serve the waffles ht, tpped with a fried egg. Makes 2 servings. www.tasteahlics.cm 5
Mzzarella Veggie-laded quiche Calries: 590 Fat: 40 g Prtein: 38 g Ttal Carbs: 24.5 g Fiber: 7.5 g Net Carbs: 17 g Prep Time: 10 minutes Ck Time: 25 minutes 6 tablespns almnd flur 1 tablespn grated parmesan cheese 2 large eggs, divided 2 slices thick-cut bacn ¼ cup frzen spinach, thawed and drained well ¼ cup diced zucchini ¼ cup shredded mzzarella cheese 4 cherry tmates, halved 1 tablespn heavy cream 1 teaspn chpped chives Instructins 1. Stir tgether the almnd flur and grated parmesan with ne egg and a pinch f salt until it frms a sft dugh. 2. Press the dugh int the bttm f a small quiche pan as evenly as pssible. 3. Scre the bttm and sides f the dugh then bake fr 7 minutes at 325 F and let cl. 4. Ck the bacn in a skillet until brwned then crumble and spread in the quiche pan. 5. Sprinkle in the spinach, zucchini, cheese, and tmates. 6. Whisk tgether the remaining egg with the heavy cream, chives, salt and pepper then pur int the quiche. Bake fr 22 t 25 minutes until the egg is set then serve ht. www.tasteahlics.cm 6
Pepper Jack Sausage Egg Muffins Calries: 455 Fat: 37 g Prtein: 26 g Ttal Carbs: 3.5 g Fiber: 0.5 g Net Carbs: 3 g Prep Time: 10 minutes Ck Time: 30 minutes 10 unces grund breakfast sausage ½ cup diced yellw nin ¼ teaspn garlic pwder Salt and pepper 3 large eggs, whisked 2 tablespns heavy cream ½ cup shredded pepper jack cheese Instructins 1. Preheat the ven t 350 F and grease three ramekins with cking spray. 2. Stir tgether the grund sausage, diced nin, garlic pwder, salt and pepper in a mixing bwl. 3. Divide the sausage mixture evenly in the ramekins, pressing it int the bttm and sides, leaving the middle pen. 4. Whisk tgether the eggs and heavy cream with salt and pepper. 5. Divide the egg mixture amng the sausage cups and tp with shredded cheese. 6. Bake fr 25 t 30 minutes until the eggs are set and the cheese brwned. Makes three servings. www.tasteahlics.cm 7
easy Cheeseburger salad Calries: 395 Fat: 27.5 g Prtein: 27.5 g Ttal Carbs: 9 g Fiber: 1 g Net Carbs: 8 g Prep Time: 10 minutes Ck Time: 10 minutes 7 unces grund beef Salt and pepper 3 tablespns maynnaise 1 tablespn diced pickles 1 teaspn mustard ½ teaspn ketchup Pinch smked paprika 3 unces chpped rmaine lettuce 1/3 cup diced tmates ¼ cup shredded cheddar cheese Instructins 1. Brwn the grund beef ver high heat then seasn with salt and pepper t taste. 2. Drain the fat frm the beef and remve frm heat. 3. Cmbine the maynnaise, pickles, mustard, ketchup, and paprika in a blender. 4. Blend the mixture until smth and well cmbined. 5. Cmbine the lettuce, tmates, and cheddar cheese in a mixing bwl. 6. Tss in the grund beef and the dressing until evenly cated. Makes 2 servings. www.tasteahlics.cm 8
Pan-Fried pepperni pizzas Calries: 545 Fat: 42 g Prtein: 32 g Ttal Carbs: 12 g Fiber: 7.5 g Net Carbs: 4.5 g Prep Time: 10 minutes Ck Time: 25 minutes 6 large eggs 6 tablespns grated parmesan cheese 3 tablespns psyllium husk pwder 1 ½ teaspns Italian seasning 3 tablespns live il 9 tablespns lw-carb tmat sauce, divided 4 ½ unces shredded mzzarella, divided 1 ½ unces diced pepperni, divided 3 tablespns fresh chpped basil Instructins 1. Cmbine the eggs, parmesan, and psyllium husk pwder with the Italian seasning and a pinch f salt in a blender. 2. Blend until smth and well cmbined, abut 30 secnds, then rest fr 5 minutes. 3. Heat 1 tablespn f il in a skillet ver medium-high heat. 4. Spn 1/3 f the batter int the skillet and spread in a circle then ck until brwned underneath. 5. Flip the pizza crust and ck until brwned n the ther side. 6. Remve the crust t a fil-lined baking sheet and repeat with the remaining batter. 7. Spn 3 tablespns f lw-carb tmat sauce ver each crust. 8. Tp with diced pepperni and shredded cheese then bril until the cheese is brwned. 9. Sprinkle with fresh basil then slice the pizza t serve. Makes 3 pizzas. www.tasteahlics.cm 9
Chicken zdle alfred Calries: 595 Fat: 40 g Prtein: 55 g Ttal Carbs: 4 g Fiber: 1 g Net Carbs: 3 g Prep Time: 10 minutes Ck Time: 25 minutes 2 (6-unce) chicken breasts 1 tablespn live il Salt and pepper 2 tablespns butter ¼ cup heavy cream ¼ cup grated parmesan cheese 200 grams zucchini Instructins 1. Heat the il in a large skillet ver medium-high heat. 2. Seasn the chicken with salt and pepper t taste then add t the skillet. 3. Ck fr 6 t 7 minutes n each side until cked thrugh then slice int strips. 4. Reheat the skillet ver medium-lw heat and add the butter. 5. Stir in the heavy cream and parmesan cheese then ck until thickened. 6. Spiralize the zucchini then tss it int the sauce mixture with the chicken. 7. Ck until the zucchini is tender, abut 2 minutes, then serve ht. Makes 2 servings. www.tasteahlics.cm 10
Cabbage and sausage skillet Calries: 350 Fat: 24.5 g Prtein: 22 g Ttal Carbs: 12 g Fiber: 2 g Net Carbs: 10 g Prep Time: 10 minutes Ck Time: 20 minutes 6 large Italian sausage links ½ head green cabbage, sliced 2 tablespns butter ¼ cup sur cream ¼ cup maynnaise Salt and pepper Instructins 1. Ck the sausage in a skillet ver medium-high heat until evenly brwned then slice them. 2. Reheat the skillet ver medium-high heat then add the butter. 3. Tss in the cabbage and ck until wilted, abut 3 t 4 minutes. 4. Stir the sliced sausage int the cabbage then stir in the sur cream and maynnaise. 5. Seasn with salt and pepper then simmer fr 10 minutes. Makes 4 servings. www.tasteahlics.cm 11
Gyr Salad with av-tzatziki Calries: 495 Fat: 29 g Prtein: 45 g Ttal Carbs: 13.5 g Fiber: 6 g Net Carbs: 7.5 g Prep Time: 10 minutes Ck Time: 25 minutes 1 tablespn live il 1 pund grund lamb meat ½ medium yellw nin, diced ¼ cup chicken brth 4 teaspns lemn juice, divided ½ teaspn dried regan ½ teaspn dried thyme ½ English cucumber 1 medium ripe avcad 2 teaspns fresh chpped mint 1 teaspn fresh chpped dill 6 cups chpped rmaine lettuce Instructins 1. Heat the il in a large skillet ver medium-high heat and add the lamb. 2. Ck fr 3 minutes, stirring ften, then stir in the nin. 3. Keep cking until the lamb is cked thrugh and the nin sftened then stir in the chicken brth, 2 teaspns lemn juice, regan, and thyme. 4. Seasn with salt and pepper t taste then simmer fr 5 minutes. 5. Grate the cucumber then spread evenly n a clean twel and wring ut the misture. 6. Place the grated cucumber in a fd prcessr and add the avcad, 2 teaspns lemn juice, mint and dill with a pinch f salt. Blend the mixture until smth. 7. Serve the gyr meat ver chpped lettuce with a spnful f av-tzatziki. Makes 3 servings. 12
If yu lve ur meal plans Yu ll fall in lve with ur Ket in Five eckbk series! Each bk is full f 30 lw carb & gluten-free recipes each using nly 5 ingredients and having up t 5 grams f net carbs. There s nthing easier than that. Ket dieters all ver the wrld have been enjying the simplicity and flavrs f ur Ket in Five recipes. Dn t miss ut n them! Click the bks belw t learn mre abut each ne: www.tasteahlics.cm 15
WEEK 3 THIS WEEK at a Glance B Breakfast Lunch Dinner Ttal Macrs Sunday 3 Clud Buns with 3 Tbsp. Peanut Butter and 3 Slices Thick-Cut Bacn Mzzarella Tuna Melt Cheesy Single-Serve Lasagna Calries: 1,605 Fat: 116.5g Prtein: 114.5g Net Carbs: 28.5g Mnday Bacn Breakfast Bmbs Avcad, Egg & Salami Sandwiches Crispy Chiptle Chicken Thighs Calries: 1,525 Fat: 118.5g Prtein: 99.5g Net Carbs: 12g Tuesday Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacn Leftver Mzzarella Tuna Melt Pepperni, Ham, and Cheddar Strmbli Calries: 1,660 Fat: 121g Prtein: 119g Net Carbs: 22.5g Wednesday 3 Clud Buns with 3 Tbsp. Peanut Butter and 2 Slices Thick-Cut Bacn Leftver Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacn Leftver Pepperni, Ham, and Cheddar Strmbli Calries: 1,640 Fat: 130.5g Prtein: 100.5g Net Carbs: 20.5g Thursday Leftver Bacn Breakfast Bmbs Leftver Avcad, Egg & Salami Sandwiches with 1 Slice Thick-Cut Bacn Leftver Crispy Chiptle Chicken Thighs Calries: 1,625 Fat: 126.5g Prtein: 106.5g Net Carbs: 12.5g Friday Leftver Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacn Leftver Pepperni, Ham, and Cheddar Strmbli Spring Salad with Steak and Sweet Dressing Calries: 1,585 Fat: 120.5g Prtein: 108g Net Carbs: 13.5g Saturday Leftver Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacn Mushrm Sup with Fried Egg and 2 Slices Thick-Cut Bacn Leftver Spring Salad with Steak and Sweet Dressing Calries: 1,665 Fat: 130.5g Prtein: 110g Net Carbs: 13.5g www.tasteahlics.cm 2
Shpping List PROTEIN Bacn, thick-cut 23 slices Beef, flank steak 7 unces Chicken thighs, bneless 12 unces Eggs 19 large Ham, sliced 6 unces Pepperni, sliced 3 unces Salami, sliced 2 unces Tuna, canned 8 unces DAIRY Butter 7 tablespns Cheddar cheese, shredded - 2 tablespns Cheddar cheese, sliced 4 unces Cream cheese 3 unces Heavy cream 3 tablespns Maynnaise 6 tablespns Mzzarella, fresh 1 unce Mzzarella cheese, shredded 3 ¼ cups Parmesan cheese ¼ cup Rictta cheese 1/3 cup unce) bag Tmat, Rma 1 medium Zucchini 1 small PANTRY ITEMS Almnd flur ¼ cup Baking pwder Chiptle chili pwder Ccnut flur 3 tablespns Cream f tartar Dried Italian seasning Garlic pwder Grund criander Liquid stevia Marinara, lw-carb 3 tablespns Olive il Onin pwder Pepper, black Pine nuts, tasted 1 unce Pwdered erythritl Salt Smked paprika Vegetable brth 1 cup White wine vinegar PRODUCE Avcad 1 small Cauliflwer 100g Garlic 1 head Mushrms 4 Onin, green 1 stalk Onin, yellw 1 medium Raspberries 4 fresh Salad greens 10 cups Spinach, fresh 3 cups Spinach, frzen 1 (10- www.tasteahlics.cm 3
easy Clud buns Calries: 50 Fat: 4.5 g Prtein: 2.5 g Ttal Carbs: 0.5 g Fiber: 0 g Net Carbs: 0.5 g Prep Time: 10 minutes Ck Time: 30 minutes 3 large eggs, separated 1/8 teaspn cream f tartar 3 unces cream cheese, chpped Instructins 1. Preheat the ven t 300 F and line a baking sheet with parchment. 2. Beat the egg whites until famy then beat in the cream f tartar until the whites are shiny and paque with sft peaks. 3. In a separate bwl, beat the cream cheese and egg ylks until well cmbined then fld in the egg white mixture. 4. Spn the batter nt the baking sheet in ¼-cup circles abut 2 inches apart. 5. Bake fr 30 minutes until the buns are firm t the tuch. Makes 10 servings. www.tasteahlics.cm 4
Bacn breakfast bmbs Calries: 535 Fat: 49 g Prtein: 21 g Ttal Carbs: 4.5 g Fiber: 0 g Net Carbs: 4.5 g Prep Time: 40 minutes Ck Time: 0 minutes 4 slices thick-cut bacn 2 large eggs ¼ cup cubed butter 2 tablespns maynnaise Salt and pepper Instructins 1. Ck the bacn in a large skillet ver medium-high heat until crisp. 2. Let the bacn cl a little then chp it up and set it aside, reserving the bacn grease. 3. Fill a saucepan with water and a pinch f salt then bring t a bil. 4. Add the eggs and bil them fr 10 minutes befre transferring t an ice water bath. 5. Let the eggs cl then peel them and chp them carsely. 6. Mash the chpped eggs with the butter then stir in the maynnaise, salt, and pepper. 7. Stir in the reserved bacn grease then cver the mixture and chill fr 30 minutes. 8. Divide the egg mixture in six prtins and rll them int balls then rll in the crushed bacn. 9. Serve immediately and stre the leftvers in the fridge. Makes 2 servings f 3 bmbs. www.tasteahlics.cm 5
Three-cheese pizza frittata Calries: 305 Fat: 24 g Prtein: 21 g Ttal Carbs: 3.5 g Fiber: 1 g Net Carbs: 2.5 g Prep Time: 10 minutes Ck Time: 40 minutes ½ (10-unce) bag frzen spinach, thawed 6 large eggs 2 tablespns live il ½ teaspn dried Italian seasning Salt and pepper ¼ cup rictta cheese ¼ cup grated parmesan cheese 2 ½ unces shredded mzzarella cheese 1 unce sliced pepperni Instructins 1. Preheat the ven t 375 F and grease a pie plate with cking spray. 2. Defrst the frzen spinach in the micrwave fr 4 minutes then squeeze ut the water. 3. Whisk tgether the eggs, live il, Italian seasning, salt and pepper in a bwl. 4. Stir in the rictta cheese, parmesan cheese, and drained spinach until well cmbined. 5. Pur the mixture int the pie plate and tp with mzzarella and pepperni. 6. Bake fr 35 t 40 minutes until the egg is set and the cheese lightly brwned. Makes 4 servings. www.tasteahlics.cm 6
mzzarella tuna melt Calries: 550 Fat: 36 g Prtein: 45 g Ttal Carbs: 11.5 g Fiber: 1 g Net Carbs: 10.5 g Prep Time: 10 minutes Ck Time: 10 minutes 1 tablespn live il ½ cup diced yellw nin 8 unces canned tuna ¼ cup maynnaise 2 large eggs, whisked 2 unces shredded mzzarella cheese Salt and pepper 1 green nin, sliced thin Instructins 1. Heat the il in a skillet ver medium heat. 2. Add the nin and ck until translucent, abut 5 minutes. 3. Drain the tuna then flake it int the skillet and stir in the remaining ingredients. 4. Seasn with salt and pepper and ck fr 2 minutes r until the cheese melts. 5. Spn int a bwl and tp with sliced green nin t serve. Makes 2 servings. www.tasteahlics.cm 7
Avcad Egg & salami sandwiches Calries: 490 Fat: 40.5 g Prtein: 22.5 g Ttal Carbs: 12.5 g Fiber: 7.5 g Net Carbs: 5 g Prep Time: 10 minutes Ck Time: 10 minutes 4 Easy Clud Buns 1 teaspn butter 4 large eggs 1 medium tmat, sliced int 4 slices 1 unce fresh mzzarella, sliced thin 1 small avcad, sliced thin 2 unces sliced salami Salt and pepper Instructins 1. Tast the clud buns n a baking sheet in the ven until glden brwn. 2. Heat the butter in a large skillet ver medium heat. 3. Crack the eggs int the skillet and seasn with salt and pepper. 4. Ck the eggs until dne t the desired level then place ne n each clud bun. 5. Tp the buns with sliced tmat, mzzarella, avcad and salami. Makes 2 servings. www.tasteahlics.cm 8
Mushrm Sup with Fried egg Calries: 385 Fat: 31 g Prtein: 20 g Ttal Carbs: 10 g Fiber: 3 g Net Carbs: 7 g Prep Time: 5 minutes Ck Time: 15 minutes 1 teaspn live il 4 white mushrms, sliced thin 100 grams cauliflwer, riced 1 cup vegetable brth 3 tablespns heavy cream 2 tablespns shredded cheese 1 teaspn butter 1 large egg Instructins 1. Heat the il in a small saucepan ver medium heat. 2. Add the mushrms and ck until they are tender, abut 6 minutes. 3. Stir in the riced cauliflwer, vegetable brth, and heavy cream. 4. Seasn with salt and pepper then stir in the cheese. 5. Simmer the sup until it thickens t the desired level then remve frm heat. 6. Fry the egg in the butter until cked t the desired level then serve ver the sup. www.tasteahlics.cm 9
cheesy Single-serve lasagna Calries: 325 Fat: 19 g Prtein: 29 g Ttal Carbs: 10 g Fiber: 1.5 g Net Carbs: 8.5 g Prep Time: 15 minutes Ck Time: 5 minutes 3 tablespns lw-carb marinara sauce 1 small zucchini (60g), sliced very thin int runds 2 tablespns rictta cheese 3 unces shredded mzzarella Dried regan Instructins 1. Spn 1 tablespn marinara sauce int a micrwave-safe bwl. 2. Spread ne third f the zucchini slices ver the sauce then cver with a tablespn f rictta. 3. Repeat the layers f sauce, zucchini, and rictta. 4. Tp with the remaining zucchini and the last tablespn f marinara. 5. Sprinkle with mzzarella then micrwave fr 3 t 4 minutes until the entire mixture is heated thrugh and the cheese is melted. 6. Sprinkle with dried regan and serve ht. www.tasteahlics.cm 10
Crispy chiptle chicken thighs Calries: 400 Fat: 20 g Prtein: 51 g Ttal Carbs: 3 g Fiber: 1.5 g Net Carbs: 1.5 g Prep Time: 15 minutes Ck Time: 15 minutes ½ teaspn chiptle chili pwder ¼ teaspn garlic pwder ¼ teaspn nin pwder ¼ teaspn grund criander ¼ teaspn smked paprika 12 unces bneless chicken thighs Salt and pepper 1 tablespn live il 3 cups fresh baby spinach Instructins 1. Cmbine the chiptle chili pwder, garlic pwder, nin pwder, criander, and smked paprika in a small bwl. 2. Pund the chicken thighs ut flat then seasn with salt and pepper n bth sides. 3. Cut the chicken thighs in half and heat the il in a heavy skillet ver medium-high heat. 4. Add the chicken thighs skin-side-dwn t the skillet and sprinkle with the spice mixture. 5. Ck the chicken thighs fr 8 minutes then flip and ck n the ther side fr 3 t 5 minutes. 6. During the last 3 minutes, add the spinach t the skillet and ck until wilted. 7. Serve the crispy chicken thighs n a bed f wilted spinach. Makes 2 servings. www.tasteahlics.cm 11
Pepperni, Ham & Cheddar Strmbli Calries: 525 Fat: 37 g Prtein: 32 g Ttal Carbs: 16 g Fiber: 8 g Net Carbs: 8 g Prep Time: 20 minutes Ck Time: 20 minutes 1 ¼ cups shredded mzzarella cheese ¼ cup almnd flur 3 tablespns ccnut flur 1 teaspn dried Italian seasning Salt and pepper 1 large egg, whisked 6 unces sliced deli ham 2 unces sliced pepperni 4 unces sliced cheddar cheese 1 tablespn melted butter 6 cups fresh salad greens Instructins 1. Preheat the ven t 400 F and line a baking sheet with parchment. 2. Melt the mzzarella cheese in a micrwave-safe bwl until it can be stirred smth. 3. In a separate bwl, stir tgether the almnd flur, ccnut flur, and dried Italian seasning. 4. Pur the melted cheese int the flur mixture and wrk it tgether with sme salt and pepper. 5. Add the egg and wrk it int a dugh then turn ut nt a piece f parchment. 6. Lay a piece f parchment n tp and rll the dugh ut int an val. 7. Use a knife t cut diagnal slits alng the edges, leaving the middle 4 inches untuched. 8. Layer the ham and cheese slices in the middle f the dugh then fld the strips ver tp. 9. Brush the tp with butter then bake fr 15 t 20 minutes until the dugh is brwned. 10. Slice the Strmbli and serve with a small salad. Makes 3 servings. 12
Spring Salad with Steak & sweet dressing Calries: 575 Fat: 43.5 g Prtein: 41 g Ttal Carbs: 6.5 g Fiber: 4 g Net Carbs: 2.5 g Prep Time: 10 minutes Ck Time: 25 minutes 2 slices thick-cut bacn 2 tablespns white wine vinegar 2 tablespns live il 2 tablespns fresh raspberries Liquid stevia, t taste 4 cups fresh spring greens 1 unce tasted pine nuts 1 tablespn butter 7 unces beef flank steak Instructins 1. Ck the bacn in a skillet ver medium-high heat until very crisp then chp fine. 2. Cmbine the white wine vinegar, live il, raspberries, and liquid stevia in a blender. 3. Blend the ingredients until smth and well cmbined. 4. Cmbine the spring greens, rasted pine nuts, and crumbled bacn in a large bwl. 5. Tss with the dressing then divide between tw plates. 6. Melt the butter in a heavy skillet ver medium-high heat then add the steak. 7. Seasn with salt and pepper then sear n ne side, abut 3 t 4 minutes. 8. Flip the steak and ck t the desired level then rest fr 5 minutes. 9. Slice the steak and divide it between the salads. Makes 2 servings. www.tasteahlics.cm 13
Ket-friendly Snacks If at any pint during the day yu begin t feel hungry, make sure t have sme ketfriendly snacks n hand. Yu shuldn t be hungry between meals, but smetimes in the beginning f yur ketgenic diet, yu need sme time t adjust. These ket-friendly snacks are here t help! Prk rinds great with just abut anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds sunflwer, pumpkin, chia, flax, etc. Laughing Cw cheese (full fat nly) Guacamle dip prk rinds, carrts, celery, peppers r yur favrite lw carb vegetable! Dark chclate (75% and abve) r any stevia sweetened chclate (like Lily s r ChcPerfectin) Seaweed String cheese Jerky Cca nibs a great, quick, sugarless alternative t chclate bars Avcads all yu need is a little sea salt fr a great high-fiber snack Sardines sprinkle sme Old Bay seasning and chw dwn! Nut butters peanut, almnd, cashew, ccnut, etc. Make sure there s n sugar added. Pickles Sugar-free Jell-O Quest bars www.tasteahlics.cm 14
Cmmn Allergens T make ur Lw Carb Weekly Meals Plans easy t use and versatile, we ve included the mst cmmn fd allergens and what yu can substitute fr them. Ccnut Dairy Eggs Nuts Shellfish Ccnut il may be replaced with butter r ther types f ils in a 1:1 rati. Every ¼ cup f ccnut flur may be replaced with 1 cup f almnd flur in many recipes. Reduce liquids by half as well. Heavy cream may be replaced with ccnut cream in a 1:1 rati. Butter may be replaced with ccnut il in a 1:1 rati. Cheese can usually be mitted in sme recipes but yu can pt fr using a vegan cheese. Be sure t check the carbs n the nutritin label! Maynnaise may be used in place f cream cheese and sur cream in sme recipes in a 1:1 rati. Unsweetened ccnut milk ygurt may be used in place f dairy ygurt in a 1:1 rati. Avcad may be added fr texture and fat. Fr every egg a recipe uses, replace with 2 tablespns f chia seed (r flax seed) which has been saked in 2.5 tablespns f water fr 5 minutes. Replace nuts used in mst recipes with yur favrite seeds, such as pumpkin seeds, sunflwer seeds and chia r flax. Nut butters may be replaced with mre tlerable nut r seed butters r tahini. Fr every 1 cup f almnd flur, replace with ¼ cup ccnut flur and duble the recipe s liquids. Replace shellfish like shrimp with any ther meat yu like and can eat. www.tasteahlics.cm 15
If yu lve ur meal plans Yu ll fall in lve with ur Ket in Five eckbk series! Each bk is full f 30 lw carb & gluten-free recipes each using nly 5 ingredients and having up t 5 grams f net carbs. There s nthing easier than that. Ket dieters all ver the wrld have been enjying the simplicity and flavrs f ur Ket in Five recipes. Dn t miss ut n them! Click the bks belw t learn mre abut each ne: www.tasteahlics.cm 16
Thank yu! We hpe yu ve enjyed these recipes! Lw carb dieting shuldn t be hard but it shuldn t be bland either. Our gal is t prvide yu with fun, exciting and versatile recipes yu can use every single day. If yu have any questins regarding the recipes, yur accunt, billing r just have a suggestin yu d like t see us implement, feel free t cntact us at hell@tasteahlics.cm we respnd t emails every day and wuld lve t hear what yu have t say. Vicky & Rami (and the entire Tasteahlics team) www.tasteahlics.cm 17