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KETOGENIC DIET

 

Ketogenic Diet Cookbook

30 Days Meal Plan to

Rapid Weight Loss

50 Ketogenic Recipes with

Nutrition Breakdown

 

Methila


Introduction

Thank you and congratulate you for downloading the book, “Ketogenic Diet: Ketogenic Diet Cookbook: 30 Days Meal Plan to Rapid Weight Loss: 50 Ketogenic recipes with Nutrition Breakdown”.

You’ve most likely heard about the Ketogenic Diet before from a relative, a friend, or maybe just in your searches to find the perfect diet for losing weight and gaining back your health. There are a lot of books that gives you a wealth of information about the Ketogenic Diet, such as where it originated from and why you should be entering ketosis to help yourself lose weight, but none of them talk about how much you should eat. These books have thousands of recipes, but none gives you nutrient information of these recipes to help you track your progress, which is very crucial in your Ketogenic journey.

This book not only gives you a general introduction to the Ketogenic Diet, but also clears all your doubts around the diet, informs you about the mistakes that you should avoid, and clearly defines what you can expect at the initial stages of the Ketogenic Diet so that you are rest assured that what you are feeling is just normal!

Most importantly, you will receive a 30 da­­ys diet plan with total calories count of each day in this book to meet your daily nutrition requirements. Each of the recipes in this book has nutrition information for you to be sure of what you are eating.

I am pretty confident that after getting used to a new lifestyle and diet, the benefits of the Ketogenic Diet will be quite visible to you and, trust me, you will be quite happy and satisfied with your decision to change your lifestyle.

I encourage you to go on a Ketogenic Diet and take charge of your life! Thanks again for downloading this book, I hope you enjoy it!

Methila

 

Copyright 2017 by Methila - All rights reserved.

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Table of Contents

  1. Introduction to a Ketogenic Diet
  2. History of the Ketogenic Diet
  3. Why You Should Go on a Ketogenic Diet
  4. 15 Benefits of a Ketogenic Diet
  5. What Happens to Your Body While on a Ketogenic Diet?
  6. Top 15 Common Myths of a Ketogenic Diet
  7. Getting Started
  8. Calories Calculator
  9. Top 15 Mistakes that You Should Avoid While on a Ketogenic Diet
  10. Top 15 Side Effects to Expect while on a Ketogenic Diet
  11. 30 Days Ketogenic Meal Plan with Nutrition Information
  12. Breakfast, Lunch, and Dinner Recipes with Nutrition Information
  13. Conclusion


Introduction to a Ketogenic Diet

A Ketogenic Diet is a high-fat and low-carbohydrate diet. In this kind of diet, the body produces ketones in the liver that are used as energy. It focuses on burning fats rather than carbohydrates in the body. The carbohydrates that we intake with the food are converted to glucose in the liver, which is the simplest form of energy that the body can directly utilize. The liver converts fat into fatty acids and ketone molecules. The Ketogenic Diet is also called Keto Diet, Low-Carb Diet, Low-Carb High-Fat diet, etc.

A Ketogenic Diet is an efficient diet in the treatment of epilepsy. It is a therapy that does not involve the use of pharmaceutical drugs. Fasting was an earlier method used to treat epilepsy, but fasting is not feasible for more than a few days. Hence, the Ketogenic Diet was introduced to trick the body to think it is starving. It limited the use of fasting without hindering the benefits that fasting method offered. For children, the introduction to the Ketogenic Diet proved to be a relief in epilepsy management.


History of the Ketogenic Diet

The Ketogenic Diet came into existence as a therapy for epilepsy in the 1920s and 1930s. It was introduced to overcome the limitations with fasting without compromising with its success rate or benefits. With the introduction of new anticonvulsant therapies, the diet was eventually abandoned. But when the epileptic control was not achieved in some epileptics, then the diet was again introduced as a technique of epilepsy management.

In 1921, Rollin Woodyatt examined the research on diabetes and diet. He stated that three ketone bodies were produced by the liver in healthy people when they consumed a low-carb, high-fat diet. Russel Wilder, at the Mayo Clinic, gave the term Ketogenic Diet to describe a diet that produced a high level of ketone bodies in the blood through lack of carbohydrates and excess of fats.

Russel’s colleague, Mynie Peterman then later developed a diet, with a ratio of 1g protein per kg of body weight in children, 10 g to 15 g of carbohydrate per day, and the remaining calories from fat. The diet came out to be a success reporting seizure control on the diet on 95% of 37 patients and 60% became seizure free.

Clifford Barborka, from Mayo Clinic, said that adults were least likely to be benefitted from a Ketogenic Diet. The use of Ketogenic Diet in adults has not been studied again until 1999.


Why You Should Go on a Ketogenic Diet

A Ketogenic Diet puts the body in a Ketosis state. Ketosis state is basically a metabolic state where most of the body’s energy comes from ketone bodies present in the blood. This process is in contrast to Glycolysis state. In a Glycolysis state, the blood glucose also called sugar provides most of the energy.

When you go on a Ketogenic Diet, the body starts to burn fats for energy and not carbohydrates. So, overall, either your body burns your body fat or the fats that you consume through your diet for its energy production. If your goal is fast weight loss, then a Ketogenic Diet can be a perfect diet to help you get a jumpstart. It causes the body to burn stored fat, which is amazing for weight loss!

Most people can safely follow a Ketogenic Diet. But, there are some limitations. In various situations, you should be extra careful or avoid going on a Ketogenic Diet.

Some of the situations include:

  1. If you are on a medication for Diabetes, for example, Insulin.
  2. If you are on medication for High Blood Pressure.
  3. If you are breastfeeding.

Apart from the exceptions mentioned, you should go on a Ketogenic Diet due to its commendable benefits.


15 Benefits of a Ketogenic Diet

The Ketogenic Diet has stirred controversies, but its benefits are unquestionable. People have doubts about the concept of Ketogenic Diet and there are certain myths associated with it, but going on a Ketogenic Diet can prove to be a really healthy decision of your life.

Not only it causes more weight loss but also leads to improvement in the risk factors.

Proven benefits of a Ketogenic Diet include:

    1. Lack of Appetite (Positive): Dealing with hunger is the greatest milestone to pass while dieting. It is one of the major reasons why people give up on their diet plans. But, when it comes to the Ketogenic Diet, it automatically reduces your diet and you end up consuming lot fewer calories than before.
    2. More Weight Loss: Fat burning in case of a Ketogenic Diet is vastly increased while the insulin levels drop greatly. These circumstances are ideal for weight loss, without hunger.
    3. Improved Mental Focus: The process of Ketosis favors the flow of ketones to the brain. On a Ketogenic Diet, you experience improved mental focus and long term concentration. Some people specifically choose a Keto Diet to improve mental focus.
    4. Lower Blood Pressure: Low-carb diets are effective when it comes to reducing blood pressure.
    5. Increased Physical Endurance: Ketogenic Diets are highly effective in increasing physical endurance. It gives the body constant access to all the energy of the fat stores. On a Ketogenic Diet, the body and brain are constantly fueled by the fat stores and this makes the body keep going.
    6. Decrease in Cholesterol: Cholesterol is formed as a result of excess glucose in the diet. As you take less sugar in a Ketogenic Diet, the Cholesterol levels drop automatically. Due to drop in Cholesterol level, the damage to arterial system decreases and inflammation drops.
    7. Increase in HDL Cholesterol: The Increase in HDL cholesterol is a good thing. It improves the ratio HDL to LDL. Hence, a higher level of HDL indicates a healthy heart.

 

  1. Triglycerides Go Down: The consumption of carbohydrates is linked to the Triglyceride levels. The less is the intake of carbohydrates, the lower your Triglyceride levels will be. The ratio of Triglycerides to HDL is a predictor of heart attack risk. The closer the ratio is to 1:1, the healthier your body is.
  2. Drop in the levels of CRP and HbA1c: When on a Ketogenic Diet, your levels of C - reactive protein, referred to as CRP and HbA1c proteins, tend to go down. Both of these are indicators of inflammation and heart disease risk.
  3. Decrease in Joint Pain: The Ketogenic Diet eliminates grain-based foods from the diet. The grain-based foods are the major cause of stiffness and joint pains. Hence, following a Ketogenic Diet decreases joint pain.
  4. Decrease in Tooth Decay: Sugar is the major reason for tooth decay. It changes the pH of the mouth leading to tooth decay. Following a Ketogenic Diet may lead to a decrease in tooth decay.
  5. Mood Stabilization: The Ketone bodies have proved to be beneficial in stabilizing the neurotransmitters, such as dopamine or serotonin. This results in better mood stabilization.
  6. Better Digestion: Following a Ketogenic Diet results in better digestion and a healthy gut. This leads to fewer stomach problems, such as stomach pain, gas, etc.; because these are all linked to sugar and grain consumption.
  7. Treating Epilepsy: The Ketogenic Diet is proven therapy for epilepsy and started as the same. It is used to treat epilepsy since the 1920s. It has mainly been used as a medication for children with epilepsy.
  8. Improve Markers of Metabolic Syndrome: According to some studies, the low-carb diets improve markers of the metabolic syndrome, such as HDL- cholesterol, insulin levels, sugar levels, etc. The improvements are even greater when the carbohydrates and proteins are restricted to a higher extent. Hence, the Ketogenic Diet improves markers of metabolic syndrome.


What Happens to Your Body While on a Ketogenic Diet?

The ‘Keto’ in a Ketogenic Diet comes from Ketones. Ketones are small fuel molecules produced by the body. Ketones are used as an alternative fuel when glucose is short in supply. Ketones are produced when you take very fewer carbohydrates and a moderate amount of protein.

Ketones are produced in the liver. These Ketones that are generated in the liver are then consumed as fuel in the body and the brain. This is important as the energy requirement of the brain is quite high and it can’t run on fat, it can only run on either Glucose or Ketones.

On a Ketogenic Diet, the entire body’s fuel supply comes almost from fats. This leads to lowering of insulin level that causes fat to burn effectively. This is a great method if you are planning to lose weight. A Ketogenic Diet also serves some less obvious benefits.

When the body produces Ketones, it is said to be in Ketosis process. The fastest way of reaching Ketosis is by fasting, but it is not possible to fast for a longer period of time.

On the other hand, one can rely on Keto Diet for the results as expected in fasting because Keto Diet Favors Ketosis.


Top 15 Common Myths of a Ketogenic Diet

  1. For Good Health Carbohydrates are Essential Nutrient: It is still believed that carbohydrates are necessary to provide glucose to provide energy to the brain and avoid hypoglycemia. But this is not true! Essential nutrients are the ones that your body cannot make on its own, so they have to be consumed on a daily basis through the food sources. There are essential proteins and fatty acids but no such thing as essential carbohydrates.
  2. Low-Carb Diets Lead to Vitamin Deficiencies: It is believed that low-carb diets, such as a Ketogenic Diet lead to vitamin deficiencies such as deficiency of vitamin C. But this is not true.
  3. Ketosis is Dangerous: A Ketogenic Diet leads the body to undergo the process of Ketosis. It is said that Ketosis is a dangerous process, but this is not the case as often Ketosis is confused with Ketoacidosis.
  4. The Kidneys Suffer Damage from High Protein Consumption during Ketogenic Diets: This is not true, because, the Ketogenic Diet is not high protein diet; it is a high-fat diet, with adequate protein consumption.
  5. A Ketogenic Diet will Result in Osteoporosis: It is believed that a low-carb and high protein diet cause the body to excrete calcium and result in osteoporosis, but a Ketogenic Diet is not a high protein diet! On the contrary, to the myth, high protein intake results in stronger bones.
  6. A High-Fat Ketogenic Diet Results in Heart Disease: This is the biggest myth associated with the Ketogenic Diet. Some studies show that on the contrary to what has believed that low-carb diets improve the heart risk markers over another type of diets.
  7. A Ketogenic Diet Lacks Antioxidants and Phytonutrients: A Ketogenic Diet is a low-carb diet and not a no-carb diet! It is possible to fit a good amount of plant food in our diet with a low-carb intake. Some examples are vegetables, berries, nuts, seeds, etc. These are all healthy plant foods that you can include in a Ketogenic Diet.
  8. Complex Carbohydrates are Important to be Included in Your Diet: It is believed that complex carbs are actually the good carbs and it is important to include them in our diet. But this is not so much true.
  9. Low-Carb Diets Lead to Muscle Wasting: This is not true. In fact, the low-carb diets are better at increasing as well as preserving lean muscle mass.
  10. The Weight Loss from a Ketogenic Diet is Only Water Loss and Not Real Weight Loss: For the initial week of a Ketogenic Diet, some of the weight loss is due to water loss. But, after a week or so, the body adapts itself to the Ketones and the fat loss increases as fats become the major source of fuel.  
  11. As Soon as You Go off the Diet, You Tend to Regain the Lost Weight:  This fact is true to any basic diet. If you follow any diet for a short period of time, your body doesn’t adapt itself according to it. But, if you follow the proper diet for an adequate period of time, it becomes a normal behavior. Reducing carbs in the diet should be a permanent change in food habits; and if you return to old eating habits again, it is quite obvious to gain weight.
  12. A Ketogenic Diet is Low in Fiber: People who follow a proper Ketogenic Diet eat more fibrous vegetables than following the standard American diet.
  13. A Low-Carb Diet Should Always be Ketogenic: No doubt that a Ketogenic Diet is a low-carb diet, but not all low-carb diets are Ketogenic. A low-carb diet can be anything that includes 100- 150 grams of carb intake per day and perhaps more, whereas, a Ketogenic Diet is way more specific.
  14. Ketogenic Diets are Hard to Stick To: It is often said that low-carb diets are difficult to stick to because it tells to avoid certain food items and even groups. But, this is true for all kinds of diets and ultimately people surrender and return to old unhealthy diet again. But, in a Ketogenic Diet, it reduces appetite due to which people eat to the fullest and still lose weight.
  15. Ketogenic Diets Lead to Degradation in Your Physical Performance: As athletes take high-carb diet and, due to this, people believe that low-carb diet may degrade their physical performance. It is true that, in the start, the body takes the time to adapt; but, slowly, it adapts to burn fat rather than carb to fuel the body.


Getting Started

You can start a Ketogenic Diet plan in many ways, but, mostly, people follow a low-carb, higher fat, and moderate protein food plan.  It is interesting to note that a Ketogenic Diet is not a high protein diet. The fundamental difference between a Ketogenic Diet plan and a low-carb diet is the amount of carbohydrate and protein that you take on a daily basis.

A Ketogenic Diet plan makes you track your carb quantity in the food that you eat and reduce its intake to 20-60 grams per day. In addition, you have to fulfill your daily protein requirement depending on your goal, body weight, or lean body mass.  It also depends on your height, gender, and the amount of exercise you do. Remember, eating too much protein can interfere with ketosis.  The remaining calories after subtracting carbs and protein requirements will be from fats. This proportion ensures that you stay in ketosis state for a longer period of time. Being in a ketosis state should be your important goal, as it some beneficial results so, especially for those of you with health issues.

In nutshell, the key to your ketogenic diet success is to keep in mind that you are exchanging carbohydrate-containing foods with a higher fat intake and a moderate protein consumption.


Calories Calculator

The nutrient intake on a Ketogenic Diet typically works out to about 70% of calories from fat, 20% from protein, and 10% from carbohydrate on a daily basis when calories are not restricted.  Although calorie counting is not required, it is important to understand how macronutrient percentages can be affected by caloric intake.

For example, if your total calorie intake for the day is 1000, here's is how you can calculate fat, carb, and protein proportion that you should eat:

  1. 1000 x .70 = 700 calories from fat. Fat has 9 calories per gram = 700/9 = 77.77 grams of fat. (Reference: 1 tablespoon of butter has 12 grams of fat).
  2. 1000 x .20 = 200 calories from protein. Protein has 4 calories per gram, = 200/4 = 50 grams of protein. (Reference: an ounce of meat has 7 grams of protein).
  3. 1000 x .10 = 100 calories from carbs. Carbs have 4 calories per gram, = 100/4 = 25 grams of carb. (Reference: 1 slice bread has 25 grams of carb.)

In short, a low or very high-calorie intake will change the percentages of macronutrients, so keep this in mind.


Top 15 Mistakes that You Should Avoid While on a Ketogenic Diet

Here are some of the mistakes that you should keep in mind before starting you Ketogenic journey:

  1. Avoiding Vegetables and Fiber: The first mistake that you should avoid while on a Ketogenic Diet is to avoid vegetables and fiber. But now, starchy vegetables are allowed on a low-carb diet. There is no point in avoiding vegetables like cauliflower, bell peppers, zucchini, broccoli, etc. So, you can and you should include vegetables in your diet.
  2. Taking Stress: Stress is an important factor when it comes to weight loss. You should take less stress and avoid entering into the stress zone.
  3. Lack of Sleep: Lack of sleep leads to decrease in energy. With less amount of energy, losing weight becomes more difficult. Lack of sleep leads to less production of growth hormone, impaired glucose metabolism, etc. Sleep deprived people are more likely to store body fat.
  4. Eating too Many Nuts: People tend to overeat nuts and this is one of the common mistakes that people make while on a Ketogenic Diet. You may experience weight gain because nuts are rich in calories.
  5. Eating a Lot of Dairy Products: People tend to consume full- fat dairy products on a Ketogenic Diet, these products are rich in calories and easy to overeat.
  6. Eating too Many Low-Carb Treats: Though, they are important if you are planning to shed weight using a low-carb diet, you should not eat too many low-carb treats. Keto treats may increase sugar cravings. Excess of everything has a bad impact one or the other way.
  7. Eating Products with Label “Low-carb”: The so – called “Low-carb” foods are often high in carbs and contain some unwanted additives. So be extra careful while choosing a real “Low-carb” food stuff.
  8. Drinking Butter Coffee Every Day: Butter coffee is rich in fats but lacks other nutrients. Though butter coffee could be plus to your diet, but you should prefer getting your fats from a more nutritious food.
  9. Drinking Alcohol: If you are planning to lose weight, first you need to give up on alcohol. Alcohol is a complete no when it comes to losing weight using a Ketogenic Diet.
  10. Snacking a Lot: Snacking too much is not a good habit if you are on a Keto diet. If you are on a Keto Diet, you should not snack, unless you have hypoglycemia. Eat properly and complete Keto Diet and avoid unhealthy snacking.
  11. Not Planning Your Diet: If you are opting for a Keto Diet, you should plan your diet properly and keep a track of it. This would help you to lose weight effectively and achieve your goals.
  12. Not Exercising: Giving up exercise completely or not exercising properly are both counterproductive for weight loss that you have achieved using Keto Diet. Choose right kind of exercise for you according to your goal and don’t give up!
  13. Consuming Cheat Meals: Cheat meals are the meals that are not allowed when on a Keto diet. So, consuming regular cheat meals is not a good idea when you are on a Keto Diet.
  14. Obsessing over Ketone Levels: People complain about not being able to lose weight even with high Ketone levels. It is not just about Ketones but macros. You need to know your macros. Some people don’t take enough proteins because they are not guided properly!
  15. Only Focusing on Carbs: When people plan to jump into a Keto Diet, all they have in mind is a low-carb diet. They only focus on reduction of carbohydrates. A low-carb diet doesn’t ensure weight loss, it is an overall process and you need to focus on each and every element to lose weight.


Top 15 Side Effects to Expect while on a Ketogenic Diet

If you are planning to switch to a Keto Diet to shed some weight, there are top 15 side effects that you can expect while on a Ketogenic Diet.

  1. Frequent Urination: When on a Keto Diet you will notice, for the first few days, you urinate more often. Basically, your body is burning extra glycogen and breakdown of glycogen causes frequent urination.
  2. Fatigue and Dizziness: Due to frequent urination or so, you tend to dump water and lose minerals such as potassium, magnesium, etc. Degradation in levels of these minerals causes fatigue and dizziness.
  3. Hypoglycemia: Hypoglycemia is a condition of low blood sugar. When you start a low-carb Ketogenic Diet, your body takes the time to adapt to a low-carb intake. The sudden drop in your carb intake causes low blood sugar levels.
  4. Headaches: For the first few days when your body is still adapting to the Ketosis process, you may feel flu-like or have headaches.
  5. Constipation: Constipation is not an unusual side effect of Keto Diet. This can be due to dehydration, salt loss, or eating too much dairy, nuts, etc.
  6. Sugar Cravings: As your body starts to adapt itself to burn fats rather than sugar for fueling the body, you will feel strong urge to have carbs and this will lead to sugar cravings.
  7. Hunger : If you only focus on a low-carb intake while on a Keto Diet, you are more likely to feel hungry as there are many aspects linked when it comes to a Keto Diet that need to be kept in mind.
  8. Anxiety and Irritability: Anxiety is not actually a common complaint from people on a low-carb diet, but some people have reported anxiety due to low-carbs and relief when they introduced carbs in the diet!
  9. Sweating and Chills: When your body is still adapting to Ketosis process, you tend to feel flu- like symptoms and even sweating and chills.
  10. Diarrhea: This low-carb or Keto Diet effect rather a side effect is not unusual and tends to resolve itself in a few days. It may happen due to the change in diet or if you choose to limit fat intake while on a low-carb diet.
  11. Shakiness and Weakness: Keto Diet reduces your sugar level in blood. This low sugar level causes shakiness or weakness in people.
  12. Muscle Cramps: Muscle cramps are another reported side effect. This is due to loss of minerals especially magnesium.
  13. Sleep Disturbances: Some people complain that they suffer sleep disturbances when on a Keto Diet. This may be due to lower levels of serotonin and insulin. One can overcome this by eating a snack rich in protein and some carbs right before bed. The carb increases insulin which allows more tryptophan to get in the brain.
  14. Kidney Stones: Some people report this side effect of a Ketogenic Diet. There are reports that show high rates of calcium based kidney stones reported by physicians administering Ketogenic Diets for children with epilepsy.
  15. Hair Loss: Many people suffer hair loss when on a Ketogenic Diet. But this is not basically due to Keto Diet but is associated with a major change in diet. “Telogen effluvium” is a medical term used to refer the phenomenon of hair loss due to change metabolism and hormone levels.


30 Days Ketogenic Meal Plan

To get you started on a right note, I have created a 30 days diet plan with calories information as shown in the table below. I have tried to keep the total calories quota for each day in the range of 900-1200, but feel free to swap or add more recipes depending on your daily food intake requirement.

 

 


Breakfast, Lunch, and Dinner Recipes

Breakfast Recipes

Scrambled Eggs:

Makes: 2 Serving

Calories: 395

Preparation Time: 10 Minutes

Ingredients:

  1. 6 Eggs
  2. 30 ml. Heavy Whipping Cream
  3. 1 Tbsp. Minced Garlic
  4. 2 Oz. Cheddar Cheese
  5. Salt and Pepper to Taste

Nutrition Information

Fat

30g

Carbohydrates

3g

Fiber

0g

Protein

26g

Instructions:

  1. Crack eggs into a bowl.
  2. Add a pinch of salt and pepper and beat them together.
  3. Pour eggs in a pan and add cream to it.
  4. Heat the pan on a low flame while continuously stirring.
  5. Add garlic and cheese to it and mix well.
  6. Take off the heat.
  7. Place on a serving plate and enjoy!

Avocado Smoothie:

Makes: 1 Serving

Calories: 587

Preparation Time: 6 Minutes

Ingredients:

  1. 3 Oz. Unsweetened Almond Milk
  2. 3 Oz. Heavy Whipping Cream
  3. 6 Drops EZ-Sweetz
  4. 1 Avocado (230g whole, 175g de-skinned and de-seeded)
  5. 6 Ice Cubes (3 Oz.)

Nutrition Information

Fat

58g

Carbohydrates

18g

Fiber

12g

Protein

6g

Instructions:

  1. Add the almond milk, heavy whipping cream, and EZ-Sweetz to the blender.
  2. Cut the avocado in half, remove the seed and remove the flesh from the skin, and add to the mixer.
  3. Add 3 oz. of ice (6 cubes) in the mixer.
  4. Blend the mixer until it is yogurt consistency.
  5. Serve or refrigerate!


Keto Muffins:

Makes: 2 Muffins Serving

Calories: 371

Preparation Time: 45 Minutes

Ingredients:

  1. 20 Oz. Spinach - Raw
  2. 16 Oz. Ground Pork Sausage
  3. 150g Peppers - Sweet, Green, Raw
  4. 150g Onions - Raw
  5. 8 Oz. New York Sharp Cheddar
  6. 10 Large, Eggs - Whole, raw
  7. 100ml Cream - Heavy whipping (whipped)
  8. 1 Tbsp. Spices - Garlic powder
  9. 1 Tbsp. Spices - Onion powder
  10. 1 Tbsp. Spices - Pepper, black
  11. 1 Tbsp. Spices - Salt, table
  12. 13 Cherry Tomatoes

Nutrition Information

Fat

28g

Carbohydrates

8g

Fiber

2g

Protein

2g

Instructions:

  1. Preheat oven up to 50 degrees.
  2. Add 20 ounces of frozen spinach to a microwave safe bowl and microwave it on the vegetable setting.
  3. Add brown 16 Oz of pork sausage to a large bowl.
  4. Slice and cook 1 pepper and 1 onion until translucent.
  5. Add the pepper-onion mixture to the large bowl.
  6. Add cheese to a large bowl and mix together.
  7. In a separate bowl, whisk 10 eggs, 100ml of cream, and spices.
  8. Add eggs to the rest of the ingredients and mix together.
  9. Split into 20 muffins.
  10. (Optional) Add a cherry tomato to each muffin.
  11. Bake for 30 minutes or until firm when pushed with a finger.


Radish Scramble:

Makes: 2 Serving

Serving Size: 1/2

Calories: 777

Preparation Time: 26 Minutes

Ingredients:

  1. 8 Oz. Flank Steak
  2. 6 Oz. Radishes
  3. 2 Oz. Cubetti Pancetta
  4. 4 Oz. Cheddar Cheese
  5. 4 Eggs
  6. Salt and Pepper to taste

Nutrition Information

Fat

55g

Carbohydrates

5g

Fiber

1g

Protein

64g

Instructions:

  1. Preheat oven up to 450 degrees F.
  2. Start by frying the flank steak for 3 minutes in a pan, flipping it after 1.5 minutes, and then setting it aside.
  3. Wash the radishes and then cut the ends and quarter.
  4. Fry the radishes and pancetta in a cast iron skillet or another pan capable of going in the oven at 450 degrees F.
  5. Cook them for about 6 minutes or until the radishes turn golden brown.
  6. Slice the flank steak and add them to the pan.
  7. Add cheese, break the eggs into the mixture, season to taste, and cook for a minute to set the bottom of the pan.
  8. Transfer to the oven, cook for 8 minutes, broil for an additional 4 minutes, or until the eggs are set to the desired level.


Deep Fried Eggs:

Makes: 1 Serving

Calories: 321

Preparation Time: 15 Minutes

Ingredients:

  1. 2 Eggs
  2. 3 Slices Bacon

Nutrition Information

Fat

24g

Carbohydrates

1g

Fiber

0g

Protein

27g

Instructions:

  1. Heat some oil in a deep fryer up to 375 degrees F.
  2. Cook some bacon.
  3. Crack two eggs into a prep bowl.
  4. Quickly slip the egg into the center of the fryer, don't drop them in, and try to slip them in near the surface, but be careful since the oil is hot.
  5. Using two spatulas, corral the egg into a ball, it may naturally stay in one piece or it may decide to go all over the place.
  6. Fry until it stops bubbling, 3-4 minutes and you've got a deep fried breakfast!

 

 

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Western Scrambled Eggs:

Makes: 10 Serving

Serving Size: 1/10th

Calories: 227

Preparation Time: 20 Minutes

Ingredients:

  1. 10 Eggs
  2. 120 ml. Heavy Cream
  3. 100 ml. Water
  4. Salt, Pepper, Onion Powder, Garlic Powder to Taste
  5. 225g Diced Ham
  6. 113g Green Onions
  7. 234g Diced and Drained Tomatoes
  8. 8 Oz. Cheddar Cheese

Nutrition Information

Fat

16g

Carbohydrates

3g

Fiber

1g

Protein

14g

Instructions:

  1. Preheat the oven up to 450 degrees F.
  2. Whisk eggs, cream, water, and spices together.
  3. Spray a large cookie sheet and add eggs.
  4. Cook for 8 minutes.
  5. Add toppings.
  6. Cook for 2 more minutes or until the cheese has melted.
  7. Let cool for 5 minutes or until pan is touchable.
  8. Scramble the mixture and divide into breakfast portions.


Mini Western Omelets:

Makes: 9 Serving

Serving Size: 2 Mini Omelets

Calories: 257

Preparation Time: 24 Minutes

Ingredients:

  1. 1 Ham Steak (310 grams)
  2. 2 Bunches of Green Onions (12 Green onions)
  3. 1 (14.5 Oz.) Can Diced Tomatoes
  4. 12 Eggs
  5. 120 ml. of Heavy Cream
  6. Salt, Pepper, Onion Powder, Garlic Powder to taste
  7. 9 Slices Cheddar Cheese

Nutrition Information

Fat

18g

Carbohydrates

4g

Fiber

1g

Protein

7g

Instructions:

  1. Dice the ham steak into ¼ pieces.
  2. Slice the green onions into small pieces.
  3. Drain the tomatoes.
  4. Mix the heavy cream, eggs, and spices.
  5. Grease the muffin pan and fill each cavity with the egg mixture (the amount in this recipe is to make three total pans worth of omelets).
  6. Cook for 4-5 minutes at 350 degrees F.
  7. Remove from the oven and add the vegetables.
  8. Cook for 8 more minutes or until the eggs are mostly set.
  9. Add cheese and cook for 1 more minute.


Spaghetti Squash Pancakes:

Makes: 2 Serving

Serving Size: 2 Pancakes

Calories: 287

Preparation Time: 20 Minutes

Ingredients:

  1. 4 Slices Thick Cut Bacon
  2. 2 Eggs
  3. 284g (10 Oz.) Cooked Spaghetti Squash
  4. 1 Tbsp. Garlic Powder
  5. 1 Tbsp. Salt
  6. 1 Tbsp. Pepper
  7. 1 Tbsp. Onion Powder
  8. 30 g (1 Oz.) Parmesan Cheese

Nutrition Information

Fat

18g

Carbohydrates

10g

Fiber

2g

Protein

19g

Instructions:

  1. Cut Spaghetti Squash in half and scrape out the inside.
  2. Place face down in a glass container and add water until it goes over the cut portion.
  3. Cook at 375 degrees F for 45 minutes or until soft when forked.
  4. Cook the bacon until crisp.
  5. Add the eggs, Spaghetti Squash, spices, and cheese to a bowl and mix.
  6. Crumble the bacon and add to the mixture.
  7. Heat some bacon grease in a skillet until shimmering.
  8. Scoop the mixture into the bacon grease into four piles and use a spatula to compress the piles flat.
  9. Flip the piles, once the bottom of the piles changes its color to brown.
  10. Optionally, serve with a dollop of sour cream and/or some chives!


Steak and Eggs:

Makes: 10 Serving

Serving Size: 362g

Calories: 506

Preparation Time: 25 Minutes

Ingredients:

  1. 1 Onion (270 g)
  2. 1 Pepper (180 g)
  3. 4 Lbs. Beef Chuck Shoulder
  4. 15 Eggs
  5. 120g Heavy Cream
  6. 5 Oz. Cheddar Cheese
  7. Salt, Pepper, Onion Powder, Garlic Powder to taste

Nutrition Information

Fat

51g

Carbohydrates

4g

Fiber

1g

Protein

45g

Instructions:

  1. Dice up the peppers and onions.
  2. Fry the peppers and onions until translucent and set aside.
  3. Cook the steak on high flame for 6 minutes or until desired internal temperature is reached.
  4. After that, flip half way.
  5. Let steak rest while you are start cooking the eggs.
  6. Combine eggs, cream, and spices in a large bowl.
  7. Cook in a non-stick pan until they are no longer runny.
  8. Add cheese and whisk some more.
  9. Combine all the ingredients in a container for breakfast!


Open Faced Quail Egg Sandwich:

Makes: 10 Serving

Serving Size: 362g

Calories: 245

Preparation Time: 30 Minutes

Ingredients:

  1. 10 Quail Eggs
  2. Slices Cheddar Cheese
  3. 5 slices Bacon
  4. Salt and Pepper to Taste
  5. Standard Almond Bun Recipe:
  • ¾ Cup Almond Flour
  • 5 Tbsp. Baking Powder
  • 5 Tbsp. Splenda
  • 5 Tbsp. Unsalted Butter
  • 2 Eggs

Nutrition Information

Fat

18g

Carbohydrates

1g

Fiber

0g

Protein

14g

Instructions:

  1. Mix the almond buns together per the original recipe and divide into 10 portions on a pie pan.
  2. Bake for 8-11 minutes at 350 degrees F.
  3. Cook 5 slices of bacon.
  4. Fry 10 quail eggs, top them with salt and pepper.
  5. Top each almond bun with ¼th slice cheese, ½ slice bacon, and a quail egg.


Bacon Hash:

Makes: 2 Serving

Serving Size: 2 Eggs

Calories: 366

Preparation Time: 25 Minutes

Ingredients:

  1. 1 Small Pepper (159 g)
  2. 1 Small Onion (101 g)
  3. Several slices of Jalapenos
  4. 6 Slices Bacon
  5. 4 Eggs

Nutrition Information

Fat

24g

Carbohydrates

11g

Fiber

2g

Protein

23g

Instructions:

  1. Slice the pepper and onions into thin strips.
  2. Dice the jalapeno slices as small as possible.
  3. Fry the vegetables in a cast iron pan.
  4. Remove when the veggies are translucent and browning.
  5. Chop the bacon in a food processor until it breaks into chunks; you don't want to overdo it and end up with a paste.
  6. Mix all the ingredients together.
  7. Cook the hash until the bacon is crisp.
  8. Arrange on a plate and top with a fried egg!

Note: To reduce the number of carbs, half the amount of both peppers and onions.


Keto Pizza:

Makes: 2 Serving

Serving Size: ½ of Total

Calories: 307

Preparation Time: 15 Minutes

Ingredients:

  1. 4 Eggs
  2. 4 Slices Bacon
  3. 2 Oz. Cheddar Cheese
  4. 10 Slices Pepperoni
  5. Salt, Pepper, Garlic Powder, and Onion Powder to taste

Nutrition Information

Fat

24g

Carbohydrates

1g

Fiber

0g

Protein

22g

Instructions:

  1. Cook the bacon and reserve the bacon grease in the skillet.
  2. Let the pan cool a little.
  3. Crack four eggs into the pan, try to put them close together.
  4. Apply seasoning.
  5. Cook in the oven at 450 degrees F for 6 minutes.
  6. Add the cheddar and toppings.
  7. Cook for another 4 minutes.
  8. Put bacon on top and serve!


Baked Eggs:

Makes: 2 Serving

Serving Size: ½ of Total

Calories: 337

Preparation Time: 35 Minutes

Ingredients:

  1. 4 Eggs
  2. 4 Slices Bacon
  3. Salt and Pepper to taste
  4. 1 Oz. Cheddar
  5. 1 Small Onion (80g)

Nutrition Information

Fat

24g

Carbohydrates

5g

Fiber

1g

Protein

23g

Instructions:

  1. Fry four slices of bacon.
  2. Cut a small onion in half and fry.
  3. In a ramekin or equivalent oven-proof bowl, place onion and bacon.
  4. Crack two eggs into each container, making sure to not break the yolk.
  5. Add salt and pepper.
  6. Add cheddar cheese.
  7. Bake at 350 degrees F for 20 minutes or until eggs have set.


Chocolate Smoothie:

Makes: 1 Serving

Calories: 570

Preparation Time: 5 Minutes

Nutrition Information

Fat

46g

Carbohydrates

4.4g

Fiber

1.8g

Protein

34.5g

Ingredients:

  1. 2 Large Eggs
  2. ¼ Cup Whipping Cream
  3. ¼ cup Whey Protein
  4. 1 Tbsp. MCT/Coconut oil
  5. 1 Tbsp. Cacao Powder
  6. 3-5 Drops Stevia Extract
  7. ¼ Cup Water + ½ Cup Ice

Instructions:

  1. Place eggs in a blender; add cream, water, cocoa, stevia, and ice to it.
  2. Add MCT/Coconut oil and Whey Protein powder.
  3. Blend until smooth and serve.  


Keto Coffee:

Makes: 1 Serving

Calories: 474

Preparation Time: 5 Minutes

Nutrition Information

Fat

45.6g

Carbohydrates

4.3g

Fiber

1.3g

Protein

15.2g

Ingredients:

  1. 1 Cup Brewed Coffee
  2. 1 Tbsp. Extra Virgin Coconut Oil
  3. 1 Tbsp. Unsalted Butter
  4. 3 Egg Yolks
  5. 1 Tbsp. Hydrolyzed Gelatin
  6. ¼ - ½ Tbsp. Cinnamon
  7. 3-5 Drops Stevia
  8. 2 Tbsp. Coconut Milk

Instructions:

  1. Place all the ingredients in the blender and blend until smooth.
  2. Make sure that you use a hydrolyzed gelatin.
  3. Then you are good to go!


Chocolate Pudding:

Makes: 6 Serving

Calories: 124

Preparation Time: 20 Minutes

Nutrition Information

Fat

10g

Carbohydrates

4.9g

Fiber

1.4g

Protein

2.4g

Ingredients:

  1. 1/2 cup Heavy Whipping Cream
  2. 1 1/2 cup Almond Milk (Original Unsweetened)
  3. 1/3 cup Cocoa Powder
  4. 1/2 cup Splenda (or sugar substitute)
  5. 3 Egg Yolks
  6. 1 Tbsp. Xanthan Gum
  7. 2 Tbsp. Vanilla Extract
  8. 1 Tbsp. Salt

Instructions:

  1. Whisk heavy whipping cream, cocoa powder, Splenda, and 1 cup almond milk in a saucepan over medium-high flame.
  2. Bring to a simmer and remove from heat.
  3. In a separate bowl, whisk together 1/2 cup almond milk, egg yolks, Xanthan Gum, salt, and vanilla extract.
  4. Gradually, whisk the hot cocoa milk into the egg mixture.
  5. Mix well for about 2 minutes.
  6. Return combined mixture to the saucepan and cook over medium-high flame.
  7. Whisk constantly until mixture comes to a boil.
  8. Reduce the heat to a simmer and continue whisking pudding for another 2 minutes.
  9. Pour into a container, cover, and refrigerate 4 hours or until pudding sets.

 

Vanilla Smoothie:

Makes: 1 Serving

Calories: 566

Preparation Time: 5 Minutes

Nutrition Information

Fat

45g

Carbohydrates

5g

Fiber

0g

Protein

34g

Ingredients:

  1. 2 Large Eggs
  2. ½ Cup Sour Cream
  3. ¼ Cup of Whey Protein
  4. 1 Tbsp. Extra Virgin Coconut Oil
  5. 1 Tbsp. Vanilla Extract
  6. 3-5 Drops of Stevia Extract
  7. ¼ Cup Water
  8. ½ Cup Ice

Instructions:

  1. In a blender, put sour cream, eggs, whey, water, stevia, vanilla and ice and blend until you obtain a smooth consistency.
  2. Your vanilla smoothie is ready, Enjoy!


Pumpkin Pudding:

Makes: 1 Serving

Calories: 295

Preparation Time: 15 Minutes

Nutrition Information

Fat

22g

Carbohydrates

20g

Fiber

14g

Protein

8g

Ingredients:

  1. ¼ Cup Chia Seeds
  2. ¼ Cup Coconut Milk
  3. ¼ Cup Water
  4. ¼ Cup Pumpkin Puree
  5. 1 Tbsp. Erythritol
  6. 2 to 10 Drops of Stevia Extract
  7. ½ Tbsp. Pumpkin Pie Spice Mix

Instructions:

  1. Combine the chia seeds, coconut milk, water, pumpkin puree, ½ tsp pumpkin spice mix, Erythritol, and stevia. If you prefer a smoother texture, use ground chia seeds.
  2. Mix and transfer it into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge.
  3. Top with some cinnamon or pumpkin spice mix just before serving and enjoy!


Lunch Recipes

Portobello Pizza:

Makes: 3 Serving

Serving size: 1 Pizza

Calories: 276

Preparation Time: 22 Minutes

Nutrition Information

Fat

21g

Carbohydrates

6g

Fiber

2g

Protein

19g

Ingredients:

  1. 3 Portobello Mushrooms
  2. Drizzle of Olive Oil
  3. 3 Tbsp. Pizza Seasoning
  4. 3 Slices of Tomato
  5. 9 Spinach Leafs
  6. 5 Oz. Mozzarella
  7. 5 Oz. Monterey Jack
  8. 5 Oz. Cheddar Cheese
  9. 12 Pepperoni slices

Instructions:

  1. Preheat Convection Oven up to 450 degrees F.
  2. Wash and de-stem the Portobello mushrooms.
  3. Place the mushrooms cap side down on a foil-lined sheet and drizzle with olive oil.
  4. Sprinkle with Pizza seasoning.
  5. Layer spinach, tomato, cheese, and another round of seasoning.
  6. Cook in the convection oven until cheese has melted or around 6 minutes.
  7. Add the pepperoni and cook until the pepperoni is crispy.


Cucumber Sandwich:

Makes: 1 Serving

Serving size: 1 Sandwich

Calories: 196

Preparation Time: 5 Minutes

Nutrition Information

Fat

12g

Carbohydrates

7g

Fiber

1g

Protein

17g

Ingredients:

  1. 1 Cucumber
  2. Boursin Cheese
  3. Sliced Deli Meat

Instructions:

  1. Slice the cucumber in half and use a melon baller or spoon to remove the seeds and some of the meat.
  2. Fill one side with a spreadable cheese such as Boursin.
  3. Fold deli meat long ways and fill the other half.


Spaghetti Squash Lasagna:

Makes: 12 Serving

Serving size: 1/12

Calories: 711

Preparation Time: 1 Hour 30 Minutes

Nutrition Information

Fat

59g

Carbohydrates

15g

Fiber

2g

Protein

43g

Ingredients:

  1. 30 Slices Mozzarella Cheese
  2. 1 Large Jar (40 Oz.) Rao's Marinara Sauce
  3. 32 Oz. Whole Milk Ricotta Cheese
  4. 25 Kg. Spaghetti Squash, cooked (2 large Spaghetti Squash)
  5. 3 Lbs. Ground Beef

Instructions:

  1. Preheat oven up to 375 degrees F.
  2. Carefully split the Spaghetti Squash, lay face down into large glass dish, and fill with water until the meat portion of the squash is covered.
  3. Bake for 45 minutes or until the skin can easily be forked.
  4. While the Spaghetti Squash is cooking, start by browning the meat.
  5. Add the meat to a large saucepan and add the marinara sauce.
  6. Set aside the meat when hot and combined.
  7. When the Spaghetti Squash is done, use a fork and gloves and scrape the meat of the squash from spaghetti.
  8. Assemble the lasagna in a large greased pan, start with a layer of Spaghetti Squash, then the meat sauce, then slices of mozzarella, then ricotta, then repeat until ingredients are exhausted.
  9. Bake for an additional 35 minutes or until the liquids are bubbling and the top layer of cheese is browning.


Chicken Avocado Casserole:

Makes: 6 Serving

Serving size: 1/6

Calories: 549

Preparation Time: 35 Minutes

Nutrition Information

Fat

40g

Carbohydrates

13g

Fiber

7g

Protein

39g

Ingredients:

  1. 8 Boneless Chicken Thighs, cooked
  2. 4 Small Avocados
  3. 1 Medium Onion
  4. 1 Medium Pepper
  5. 8 Oz. Sour Cream
  6. 8 Oz. Cheddar Cheese
  7. 1 Tbsp. Frank's Red Hot
  8. Salt and Pepper to taste

Instructions:

  1. Preheat oven up to 350 degrees F.
  2. Start by cooking the chicken thighs. Just bake up to 350 degrees F for 1.5 hours by covering it with water or cube, and frying it in a pan until juices are clear.
  3. Peel avocados, cut in half, and slice into thin strips.
  4. Grease a baking dish and line the bottom with avocado slices, reserve any extra.
  5. Cut the peppers and onions into strips and pan fry until caramelized.
  6. Add the chicken into a large bowl and flake apart.
  7. Add remaining ingredients, include any extra avocado, and mix.
  8. Spoon mixture over the avocado slices.
  9. Bake for 20 minutes.


Spaghetti Squash with Meatballs:

Makes: 10 Serving

Serving size: 3 Meatballs and 100g of Spaghetti Squash

Calories: 306

Preparation Time: 1 Hour 25 Minutes

Nutrition Information

Fat

21g

Carbohydrates

13g

Fiber

3g

Protein

45g

Ingredients:

  1. Beef Meatballs:
    • 16 Oz. Ground Beef (80/20)
    • ⅓rd of an Onion
    • ⅓rd of a Green Pepper
    • 1 Tbsp. Coconut Flour
    • 1 Tbsp. Minced Garlic
    • 2 Oz. Cheddar Cheese, shredded
    • 1 Egg
    • Salt and Pepper to taste
  2. Pork Meatballs:
    • 16 Oz. Ground Pork
    • ⅓rd of an Onion
    • ⅓rd of a Green Pepper
    • 1 Tablespoon Almond Flour
    • 1 Tablespoon Minced Garlic
    • 2 Oz. Monterey Jack Cheese, shredded
    • 1 Egg
    • Salt and Pepper to taste

 

  1. Chicken Meatballs:
    • 16 Oz. Ground Chicken Thighs
    • ⅓rd of an Onion
    • ⅓rd of a Green Pepper
    • 1 Tbsp. Ground Flax Meal
    • 1 Tbsp. Minced Garlic
    • 2 Oz. Jarlsberg Cheese, shredded
    • 1 Egg
    • Salt and Pepper to taste
  2. Spaghetti:
    • 1 Kg Spaghetti Squash, cooked and shredded (1 Spaghetti Squash)
    • 10 teaspoons Parmesan Cheese
    • 24 Oz. Rao's Homemade Marinara Sauce

Instructions:

  1. Cut Spaghetti Squash in half and scrape out the inside.
  2. Place face down in a glass container and add water until it goes over the cut portion.
  3. Cook up to 375 degrees F for 45 minutes or until soft when forked.
  4. Dice the pepper and onions, and divide them into three parts.
  5. Combine the beef, ⅓rd of peppers and onions, coconut flour, 1 egg, cheddar cheese, garlic, and salt + pepper.
  6. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil-lined pan.
  7. Combine the pork, ⅓rd of peppers and onions, almond flour, 1 egg, Monterey Jack cheese, garlic, and salt + pepper.
  8. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil-lined pan.
  9. Combine the chicken, ⅓rd of peppers and onions, ground flax meal, 1 egg, Jarlsberg cheese, garlic, and salt + pepper.
  10. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil-lined pan.
  11. Cook for 25 minutes at 375 degrees F or until internal temperature reaches 165 degrees F.
  12. Fork the Spaghetti squash and add 100g to each lunch container.
  13. Add one of each meatball type to each container.
  14. Add 2 Oz. of tomato sauce.
  15. Top with 1 tsp. of Shredded Parmesan cheese.


Cauliflower Casserole:

Makes: 10 Serving

Serving size: 1/10

Calories: 516

Preparation Time: 1 Hour 50 Minutes

Nutrition Information

Fat

34g

Carbohydrates

9g

Fiber

3g

Protein

44g

Ingredients:

  1. 12 Chicken Thighs (4 Oz. Each)
  2. 1 Head Cauliflower (30 Oz. chopped)
  3. 8 Oz. Cheddar Cheese, Shredded
  4. 8 Oz. Monterey Jack Cheese, Shredded
  5. 1 Bunch Green Onions (6 Green Onions, 75g total)
  6. 6 Thick Cut Bacon Slices
  7. 1 Medium Onion (162g)
  8. 1 Medium Green Pepper (147g)
  9. 1 Tbsp. Minced Garlic
  10. 8 Oz. Cream Cheese
  • 4 Oz. Heavy Cream
  1. Salt and Pepper to taste


Instructions:

  1. Start by adding the chicken thighs to a casserole dish, adding salt and pepper, adding some water to about mid-thigh, and cooking at 350 degrees F for 60 minutes or you can also chop the chicken up and cook it in a pan on the stovetop.
  2. Cook the bacon in the oven for 15-20 minutes at 450 degrees F (if using a separate convection oven, otherwise cook it next to the chicken and watch it, probably, for 20-25 minutes).
  3. Chop up a head of cauliflower into florets.
  4. Cook the cauliflower in the microwave on the vegetable setting.
  5. Chop up the onions and peppers and pan fry.
  6. If you are baking the chicken in the oven, chop up cooked chicken into a large bowl.
  7. Add all of the other ingredients, reserving 2Oz. Cheddar and 2Oz. of Monterey Jack.
  8. Add the mixture into a large, greased casserole dish and top with the remaining cheese.
  9. Cover with foil and cook for 25 minutes at 350 degrees F, then 5 minutes without the foil.


Marinated Pork Chops:

Makes: 10 Serving

Serving size: 1/10

Calories: 323

Preparation Time: 1 Hour 10 Minutes

Nutrition Information

Fat

14g

Carbohydrates

1g

Fiber

0g

Protein

46g

Ingredients:

  1. 18 Pork Chops (4.46lbs.)
  2. 4 Tablespoons Soy Sauce
  3. ½ Cup Apple Cider Vinegar
  4. ½ Cup Splenda
  5. ½ Tbsp. Pepper
  6. ½ Tbsp. Ginger

Instructions:

  1. Start by adding all the ingredients other than the pork chops to a food processor.
  2. Mix the marinade.
  3. Place all of the pork chops in a greased pan and pour the marinade over it.
  4. Cook for 60 minutes at 350 degrees F and flip after 30 minutes.
  5. Chop up the pork chops into bite-sized pieces and divide equally into 10 lunch servings.


Cheesy Sausage Balls:

Makes: 12 Serving

Serving size: 1 Ball

Calories: 173

Preparation Time: 15 Minutes

Nutrition Information

Fat

14g

Carbohydrates

1g

Fiber

0g

Protein

10g

Ingredients:

  1. 12 Oz. Jimmy Dean's Sausage
  2. 6 Oz. Shredded Cheddar cheese
  3. 12 Cubes Cheddar (Optional)

Instructions:

  1. Mix shredded cheese and sausage.
  2. Divide into 12 equal parts.
  3. Place cube of cheese into center of sausage and roll into balls.
  4. (Optional) Freeze the sausage balls.
  5. Fry at 375 degrees F until crispy.

 

Crispy Wings:

Makes: 2 Serving

Serving size: 6 Wings

Calories: 686

Preparation Time: 25 Minutes

Nutrition Information

Fat

55g

Carbohydrates

0g

Fiber

0g

Protein

42g

Ingredients:

  1. 12 Chicken Wings, Raw, Thawed
  2. 4 Tbsp. Frank's Red Hot
  3. 4 Tbsp. Unsalted Butter

Instructions:

  1. Preheat fryer oil to 275 degrees F.
  2. Pat wings down so they are super dry.
  3. Fry wings for 14 minutes.
  4. Let wings rest until back to room temperature.
  5. Preheat fryer at 375 degrees F.
  6. Pat wings dry.
  7. Fry for 6 more minutes or until golden brown and the skin is taut.
  8. Optionally, mix together Frank's Red Hot and melted butter.
  9. Toss the wings in the sauce.

 

Keto Chicken Nuggets:

Makes: 2 Serving

Serving size: 5 Nuggets

Calories: 166

Preparation Time: 20 Minutes

Nutrition Information

Fat

8g

Carbohydrates

2g

Fiber

1g

Protein

23g

Ingredients:

  1. 1 Chicken Breast, Cooked (4 Oz.)
  2. ½ Oz. Grated Parmesan
  3. 2 Tbsp. Almond Flour
  4. ½ Tbsp. Baking Powder
  • 1 egg
  1. 1 Tbsp. Water

Instructions:

  1. Start by heating your deep fryer at 375 degrees F.
  2. Cook a chicken breast and cut into cubes.
  3. Mix the grated parmesan, almond flour, and baking powder.
  4. Add the egg and whisk.
  5. Add the water and whisk.
  6. Roll the chicken breasts in the batter until they are fully coated.
  7. Use a fork to drop them into the frying oil.
  8. Make sure that they don't stick to the bottom or the basket, if your fryer uses one.
  9. Cook until the batter turns golden brown, approximately 5 minutes.

 

Avocado Salmon Fills:

Makes: 2 Servings

Calories: 463

Preparation Time: 30 Minutes

Ingredients:

  1. 1 Large Avocado, Seed Removed
  2. 2 Small Salmon Fillets
  3. 1 Small White Onion
  4. ¼ Cup Sour Cream
  5. 1 Tbsp. Lemon Juice
  6. Salt to Taste
  7. Black Pepper to Taste
  8. 1 Tbsp. Coconut Oil
  9. 1-2 Tbsps. Freshly Chopped Dill
  10. Lemon Wedges for Garnish

Nutrition Information

Fat

34.6g

Carbohydrates

6.4g

Fiber

7.5g

Protein

27g

Instructions:

  1. Preheat the oven up to 200 degrees F.
  2. Place salmon filets on a baking tray, drizzle coconut oil, sprinkle salt and pepper and add 1 Tbsp. fresh lemon juice.
  3. Bake in the oven for 20-25 minutes.
  4. After baking, let it cool down for 5 – 10 minutes.
  5. Shred the salmon fillets and discard the skin.
  6. Mix it with finely chopped onions, mayonnaise, and chopped dill.
  7. Scoop the middle of the avocado and cut the scooped avocado into small pieces.
  8. Place chopped avocados and salmon in a bowl and mix well.
  9. Fill each scooped avocado with salmon and avocado mixture.
  10. Add lemon and Avocado salmon fills are ready! Enjoy!


 

Easter Keto Frittata:

Makes: 4 Servings

Calories: 503

Preparation Time: 45- 55 Minutes

Nutrition Information (per serving)

Fat

38g

Carbohydrates

10g

Fiber

4g

Protein

26g

Ingredients:

  1. 10 Large Eggs
  2. 20 Small Asparagus Spears
  3. 2 Small Spring Onions
  4. 1 Small Shallot
  5. 1 Large Red Bell Pepper
  6. ¼ Cup Heavy Whipping Cream
  7. 1 Package Soft Goat Cheese
  8. Salt to Taste
  9. Pepper to Taste
  10. 2 Tbsp. Fresh Mint
  11. 2 Tbsp. Parsley
  12. 1 Tbsp. Tarragon
  13. 2 Tbsp. Unsalted Butter

Instructions:

  1. Preheat the oven up to 400 degrees F.
  2. Cut the woody ends of the asparagus, and peel and slice bell peppers.
  3. Chop the spring onions and shallot.
  4. In a pan, add a Tbsp. of butter and all the ingredients listed above.
  5. In a bowl, whisk eggs, cream, and chopped herbs.
  6. Season with salt and pepper.
  7. Place the cooked veggies in a baking dish and crumble goat cheese all over them.
  8. Pour the egg mix over it.
  9. Cook in the oven for 20 minutes.
  10. Lay the bacon on it and put in the oven for 15-20 minutes.

 

Spinach Keto Salmon:

Makes: 1 Serving

Calories: 520

Preparation Time: 30 Minutes

Nutrition Information

Fat

72g

Carbohydrates

6.5g

Fiber

3g

Protein

34g

Ingredients:

  1. 1 Small Salmon
  2. Half Large Packet Fresh Spinach
  3. 1 Tbsp. Coconut Milk
  4. 2 Tbsp. Extra Virgin Olive Oil
  5. 1 Serving Hollandaise Sauce
  6. Freshly Ground Black Pepper
  7. Salt to Taste

Instructions:

  1. Preheat oven up to 400 degrees F.
  2. Place salmon in a baking tray and drizzle with olive oil, season the salmon with salt and pepper, and cook in the oven for 20 to 25 minutes.
  3. Wash spinach and dry it.
  4. Grease a skillet and heat over medium-high
  5. Add spinach and cook for about 3-5 minutes, season with salt.
  6. Add coconut milk and take off the heat and set aside.
  7. Place the salmon on the spinach on a serving plate.
  8. Pour the Hollandaise sauce on it and enjoy!

 

 

Avocado Egg Salad:

Makes: 2 Servings

Calories: 436

Preparation Time: 15 Minutes

Nutrition Information

Fat

36g

Carbohydrates

13.7g

Fiber

7.6g

Protein

17g

Ingredients:

  1. 4 Large Eggs
  2. 1 Large Avocado
  3. 4 Cups Mixed Lettuce
  4. ½ Cup Soured Cream
  5. 2 Crushed Garlic Cloves
  6. 2 Tbsp. Dijon Mustard
  7. Salt to Taste
  8. Pepper to Taste

Instructions:

  1. Fill a small saucepan to three-quarters with water.
  2. Add a pinch of salt and bring water to boil.
  3. To get the eggs hard boiled, you need to boil them for 10 minutes.
  4. After the process is done, remove the heat and place the bowl in cold water.
  5. When the eggs cool down, peel off the shells.
  6. Mix sour cream, crushed garlic, and Dijon mustard; and season with salt and pepper to prepare the dressing.
  7. Wash and drain the greens and place them in a serving bowl, mix with the dressing.
  8. Peel and slice the avocados, and place them on the greens.
  9. Add the eggs cut into pieces and serve.

 

 

Dinner Recipes

Stuffed Peppers:

Makes: 2 Servings

Serving size: 1 Pepper

Calories: 484

Preparation Time: 35 Minutes

Nutrition Information

Fat

35g

Carbohydrates

14g

Fiber

3g

Protein

30g

Ingredients:

  1. 2 Green Peppers
  2. 1 Small Onion
  3. 2 Sausage Links
  4. 5 Oz. Parmesan Cheese
  5. 2 Oz. Cream Cheese
  6. 1 Egg
  7. 2 Quail Eggs

Instructions:

  1. Start by removing the skin of the sausage and cooking the sausage into crumbles.
  2. Cut off the top of the peppers and remove the seeds.
  3. Chop the top of the peppers.
  4. Chop onions and cook the peppers and onions together.
  5. Chop Parmesan cheese into small pieces.
  6. Combine the peppers, onions, cheese, sausage, and cream cheese.
  7. Stuff the peppers with the stuffing and top with a quail egg.
  8. Cook for 20 minutes at 400 degrees F.


Loaded Baked Chicken:

Makes: 4 Servings

Serving size: 1/4

Calories: 527

Preparation Time: 30 Minutes

Nutrition Information

Fat

28g

Carbohydrates

3g

Fiber

0g

Protein

63g

Ingredients:

  1. 4 Chicken Breasts
  2. 4 Bacon Strips
  3. 1 Oz. Soy Sauce
  4. 4 Oz. Ranch Dressing
  5. 3 Green Onions
  6. 4 Oz. Cheddar Cheese

Instructions:

  1. Heat cast iron pan with some cooking oil on high flame.
  2. Fry chicken breasts in a pan, flip half way, until internal temperature reaches 165 degrees F, probably, 10-15 minutes depending on the thickness.
  3. While chicken is cooking, prepare bacon bits by frying or cooking bacon and then crumbling.
  4. Also, chop up 3 green onion stalks.
  5. Place chicken in a baking dish and top with soy sauce, then ranch, then bacon, green onions, and cheese.
  6. Broil on high flame until the cheese melts, maybe for 3-4 minutes.


 

Guacamole:

Makes: 8 Servings

Serving size: 1/8

Calories: 140

Preparation Time: 1 Hour 10 Minutes

Nutrition Information

Fat

11g

Carbohydrates

11g

Fiber

6g

Protein

3g

Ingredients:

  1. 4 Avocados
  2. 1 Small Onion
  3. 2 Tomatoes
  4. 1 Jalapeno
  5. 1 Tbsp. Lime Juice
  6. ½ Tbsp. Salt
  7. ½ Tbsp. Cumin
  8. ½ Tbsp. Salt
  9. ½ Tbsp. Cayenne Pepper
  10. 1 Tbsp. Minced Garlic

Instructions:

  1. Start by peeling and chopping the Avocados.
  2. Place the Avocados in a large bowl and toss with the lime juice.
  3. Add the spices and mash the Avocados with a potato masher.
  4. Add the Jalapenos, onions, and tomatoes, and mix again.
  5. Store at room temperature for 1 hour before serving to allow juices to comingle.


Crockpot Chorizo and Chicken Soup:

Makes: 8 Servings

Serving size: 1/8

Calories: 659

Preparation Time: 3 Hours 50 Minutes

Nutrition Information

Fat

47g

Carbohydrates

6g

Fiber

1g

Protein

52g

Ingredients:

  1. 4 Lbs. Boneless Skinless Chicken Thighs
  2. 1 Lb. Chorizo
  3. 4 Cups Chicken Stock
  4. 1 Cup Heavy Cream
  5. 1 Can Stewed Tomatoes
  6. 2 Tbsp. Minced Garlic
  7. 2 Tbsp. Worcestershire Sauce
  8. 2 Tbsp. Frank's Red Hot Sauce
  9. Garnish with Shaved Parmesan and Sour Cream

Instructions:

  1. Brown chorizo in a skillet.
  2. Layer the ingredients into the crockpot starting with the Chicken Thighs (raw), Chorizo, and the remaining ingredients.
  3. Cook on high heat for 3 hours.
  4. Remove the thighs, break apart, and return to the crockpot.
  5. Cook for 30 more minutes on low flame.
  6. Garnish with Shaved Parmesan and Sour Cream!


Cheddar Carbquik Biscuits:

Makes: 6 Servings

Serving size: 1 Biscuit

Calories: 266

Preparation Time: 20 Minutes

Nutrition Information

Fat

23g

Carbohydrates

16g

Fiber

14g

Protein

11g

Ingredients:

  1. 2 Cups Carbquik
  2. 2 Oz. Unsalted Butter, Cold
  3. 4 Oz. Cheddar Cheese, Shredded
  4. ½ Tbsp. Garlic Powder
  5. ½ Tbsp. Salt
  6. ¼ Cup Heavy Cream
  7. ¼ Cup Water

Instructions:

  1. Preheat oven up to 450 degrees F.
  2. Add Carbquik to a large bowl.
  3. Add cold butter and use two knives to cut the butter until coarse dough balls have formed.
  4. Add the cheese, garlic powder, and salt; mix together.
  5. Add in the liquid ingredients and mix until dough forms.
  6. Break into 6 equal sized balls and place on a greased sheet.
  7. Bake for 8-10 minutes or until golden brown.


Curry Chicken with Riced Cauliflower:

Makes: 6 Servings

Serving size: 160g Cauliflower and 1/6th of Curry

Calories: 349

Preparation Time: 45 Minutes

Nutrition Information

Fat

17g

Carbohydrates

10g

Fiber

4g

Protein

38g

Ingredients:

  1. 2 Lbs. of Chicken (4 breasts)
  2. 1 Packet of Curry Paste
  3. 1 Cup Water
  4. 3 Tbsp. butter
  5. ½ Cup Heavy Cream
  6. 1 Head Cauliflower (around 1 kg)

Instructions:

  1. Preheat oven up to 375 degrees F.
  2. Carefully split the Spaghetti Squash and lay face down into large glass dish and fill with water until the meat portion of the squash is covered.
  3. Bake for 45 minutes or until the skin can easily be forked.
  4. While the Spaghetti Squash is cooking, start by browning the meat.
  5. Add the meat to a large saucepan and add the marinara sauce.
  6. Set aside the meat when hot and combined.
  7. When the Spaghetti Squash is done, use a fork and gloves, scrape the meat of the squash to from spaghetti.
  8. Assemble the lasagna in a large greased pan, start with a layer of Spaghetti Squash, then the meat sauce, then slices of mozzarella, and then ricotta. Repeat until ingredients are exhausted.
  9. Bake for an additional 35 minutes or until the liquid is bubbling and the top layer of cheese is browning.


Radish and Asparagus Salad:

Makes: 4 Servings

Serving size: 1/4

Calories: 154

Preparation Time: 8 Minutes

Nutrition Information

Fat

11g

Carbohydrates

9g

Fiber

4g

Protein

5g

Ingredients:

  1. 5 Lbs. Asparagus Spears
  2. 10 Radishes
  3. 4 Oz. Sour Cream
  4. 1 Tbsp. Olive Oil
  5. 1 Tbsp. Mayonnaise
  6. 1 Tbsp. Lemon Juice
  7. 1 Tbsp. White Wine Vinegar
  8. 1 Tbsp. Dill
  9. 1 Tbsp. Parsley
  10. Pepper to taste

Instructions:

  1. Add some salt to a large pot of water and bring it to the boil.
  2. While waiting for the water to boil, wash the Asparagus spears and then gently bend them until they snap, discard the woody end of the Asparagus.
  3. Add the Asparagus to the water and boil for 2-3 minutes or until they turn bright green.
  4. Immediately, transfer the Asparagus to a pot of ice water to stop the cooking process.
  5. Cut the tops and bottoms of the radishes and thinly slice using a mandolin.
  6. Add the remaining ingredients to a food processor and blend to form the dressing.
  7. Cut the asparagus into sections and mix with the radishes and dressing.


Fried Radish Hashbrowns:

Makes: 3 Servings

Serving size: 1/3 (3 pancakes)

Calories: 238

Preparation Time: 11 Minutes

Nutrition Information

Fat

18g

Carbohydrates

10g

Fiber

3g

Protein

10g

Ingredients:

  1. 1 Lb. Radishes
  2. 2 Shallots
  3. ¼ Tbsp. Paprika
  4. ¼ Tbsp. Thyme
  5. ¼ Tbsp. Salt
  6. ¼ Tbsp. Pepper
  7. 1 Whole Egg + 1 Yolk
  8. 1 Tbsp. Coconut Flour
  9. 2 Oz. Cheddar Cheese
  10. 1 Tbsp. Bacon Grease
  11. 1 Tbsp. Butter

Instructions:

  1. Start by washing the radishes and cutting off the tops and bottoms.
  2. Shred the radishes using a food processor.
  3. Peel the shallots, then use the food processor with the slicing blade.
  4. Combine all of the ingredients in a bowl, except the butter and grease and mix.
  5. Heat the bacon grease and butter in a skillet.
  6. Scoop out some of the mixture into the skillet and fry it in a pan, until crisp.


Zoodles with Lamb Meatballs:

Makes: 4 Servings

Serving size: 1/4

Calories: 426

Preparation Time: 25 Minutes

Nutrition Information

Fat

30g

Carbohydrates

13g

Fiber

3g

Protein

23g

Ingredients:

  1. 1 Lb. 2 Oz Zoodles (started with 2 Lb. Zucchini)
  2. 16 Oz. Pasta Sauce
  3. 1 Lb. Ground Lamb
  4. 2 Shallots
  5. 1 Yolk
  6. 1 Tsp Cinnamon
  7. 1 Tsp Cumin
  8. Cayenne Pepper to taste
  9. Salt and Pepper to taste
  10. Red Pepper flakes to taste

Instructions:

  1. Preheat oven up to 450 degrees F.
  2. Using a mandoline with the julienne setting, slice the Zucchini. Make sure to stop when you hit the seed portion, you only want the outer parts.
  3. Mix together the rest of the ingredients, except for the pasta sauce and form 16 1 Oz Meatballs.
  4. Cook the meatballs for 12 minutes.
  5. Add the pasta sauce and Zoodles into a saucepan and cook for an additional 3-4 minutes.


Flank Steak Pinwheels:

Makes: 6 Servings

Serving size: 1/6 – 1 Pinwheels

Calories: 519

Preparation Time: 43 Minutes

Nutrition Information

Fat

29g

Carbohydrates

1g

Fiber

1g

Protein

57g

Ingredients:

  1. 5 Lbs. Flank Steak (only 2 Lbs. used)
  2. 16 Oz. Mozzarella Cheese
  3. 8 Oz. Fresh Spinach
  4. Italian Seasoning to taste

Instructions:

  1. Preheat oven up to 350 degrees F.
  2. Place the flank steak so that the grain is going from right to left.
  3. Start by squaring the flank steak and removing any hard fat deposits.
  4. Then, with a really sharp knife, butterfly the flank steak. Cut parallel to the cutting board and leaving an inch or so not cut.
  5. Open the flank steak using the knife to finish the cut so that it is ½ an inch or so connected.
  6. Lay the butterflied flank steak flat. The grain at this point should be facing up and down the cutting board. This is a rotation from the start.
  7. Season both sides with Italian seasoning.
  8. Spread the mozzarella cheese out over the meat, leave one inch on one side for wrapping and lay-down a layer or two of spinach.
  9. Roll the flank steak, making sure to keep it tight and roll it with the grain.
  10. Cut six pieces of cooking twine and tie off 6 evenly spaced sections.
  11. Using a sharp knife, carefully cut the pinwheels by cutting in between the twine pieces.
  12. Place in a Pyrex baking dish over a layer of spinach.
  13. Cook for 25 minutes or until the meat reaches the desired doneness.
  14. Broil for 3 minutes or until the mozzarella is bubbly.


Bacon Wrapped Scallops:

Makes: 4 Servings

Serving size: 4 Scallops

Calories: 204

Preparation Time: 10 Minutes

Nutrition Information

Fat

10g

Carbohydrates

3g

Fiber

0g

Protein

27g

Ingredients:

  1. 12 Scallops
  2. 12 Thin Bacon Slices (Microwaveable)
  3. 12 Toothpicks
  4. Salt and Pepper to Taste
  5. 1 Tbsp. Oil

Instructions:

  1. Start by heating a skillet over the high flame with 1 Tbsp. of oil.
  2. Wrap each scallop with a piece of bacon and secure it with a toothpick. I, personally, use microwaveable bacon because it is thin and cooks quickly. You could also parboil the bacon and then fry it.
  3. Season with salt and pepper.
  4. Cook for 2.5 minutes per side.


Steak with Mushroom Port Sauce:

Makes: 2 Servings

Serving size: 1 Steak

Calories: 984

Preparation Time: 26 Minutes

Nutrition Information

Fat

62g

Carbohydrates

6g

Fiber

3g

Protein

102g

Ingredients:

  1. 2 Lb. Ribeye Steak
  2. 10 Oz. Mushrooms
  3. 2 Oz. Heavy Cream
  4. 4 Oz. Port Wine
  5. 1 Tbsp. Butter
  6. Salt and Pepper to taste

Instructions:

  1. Preheat oven up to 450 degrees F.
  2. Sprinkle salt and pepper on both sides of the steaks.
  3. Heat a cast iron skillet on high flame.
  4. Melt butter until it’s bubbly.
  5. Cook the steaks for 2 minutes per side then transfer them to the oven for finishing.
  6. Cook them in the oven until internal temperature reaches desired level (135 for medium rare).
  7. Once steaks are done, set aside and cover them with foil.
  8. Add port to the pan to deglaze and scrape the good bits of burnt stuff off the bottom.
  9. Add mushrooms and cream, then put the mixture on low flame.
  10. Once the sauce has thickened, pour over the steak and serve!

 

Note: Make sure the pan you use is oven proof up to 450 degrees F. I recommend to cast iron and make sure to remove any handle holders you may have on it.


Beef and Bacon Rolls:

Makes: 4 Servings

Serving size: 4 Pieces

Calories: 215

Preparation Time: 13 Minutes

Nutrition Information

Fat

10g

Carbohydrates

0g

Fiber

0g

Protein

29g

Ingredients:

  1. 16 Oz. Beef
  2. 4 Slices Bacon
  3. Montreal Steak Seasoning to Taste

Instructions:

  1. Preheat oil in deep fryer up to 370 degrees F.
  2. Start by cutting the beef into 1 Oz., 1" x 1" x 2" cubes.
  3. Take a piece of bacon, stretch it, and cut it into four pieces.
  4. Season the meat with Montreal Steak seasoning.
  5. Wrap the beef with the bacon and skewer.
  6. Cook for 3 minutes in the deep fryer.


Sunflower Butter Pork Kabobs:

Makes: 4 Servings

Serving size: 1 Kabob

Calories: 200

Preparation Time: 1 Hour 15 Minutes

Nutrition Information

Fat

8g

Carbohydrates

5g

Fiber

2g

Protein

24g

Ingredients:

  1. 3 Tbsp. Sunflower Butter
  2. 2 Tbsp. Hot Sauce
  3. 1 Tbsp. Soy Sauce
  4. 1 Tbsp. Minced Garlic
  5. ½ Tbsp. Crushed Red Pepper
  6. 1 Tbsp. Water
  7. 1 Lb. Pork Kabob Squares
  8. 1 medium Green Pepper

Instructions:

  1. Start by placing the marinade ingredients into a small food processor.
  2. Mix the ingredients until smooth.
  3. Cut the pork into bite-sized squares and place it in a non-metal bowl.
  4. Mix the pork and marinade together and allow to marinate for 1 hour, up to 24 hours.
  5. Chop up the green pepper into small pieces.
  6. Thread the green pepper and pork onto metal skewers.
  7. Broil on high flame for 5 minutes on each side or until internal temperature reaches 145 degrees F.


Bacon Wrapped Sausages:

Makes: 4 Servings

Serving size: 5 Pieces

Calories: 273

Preparation Time: 9 Minutes

Nutrition Information

Fat

18g

Carbohydrates

2g

Fiber

0g

Protein

25g

Ingredients:

  1. 5 Italian Chicken Sausages
  2. 10 Slices Bacon

Instructions:

  1. Preheat deep fryer up to 370 degrees F.
  2. Cut each sausage into four pieces.
  3. Cut bacon in half.
  4. Wrap the bacon over the sausage, covering the cut end.
  5. Skewer the bacon and sausage.
  6. Fry for 3-4 minutes or until golden brown.


Pan Fried Pork Chops:

Makes: 3 Servings

Serving size: 1 Pork Chop

Calories: 298

Preparation Time: 10 Minutes

Nutrition Information

Fat

15g

Carbohydrates

11g

Fiber

7g

Protein

27g

Ingredients:

  1. 3 Bone-in Pork Chops
  2. ½ Cup Coconut Flour
  3. 1 Tbsp. Seasoned Salt
  4. 1 Tbsp. Black Pepper
  5. ¼ Tbsp. Cayenne Pepper
  6. 1 Tbsp. Butter

Instructions:

  1. Mix together all the dry ingredients into a container that can fit the pork chops.
  2. Dry off the pork chops.
  3. Heat a skillet on high flame and add the butter.
  4. Coat the pork chops in the coating and fry.
  5. Cook for 4-5 minutes per side or until the pork chop reads a temperature of at least 145 degrees F for medium or 160 degrees F, if you’re more conservative.


Creamy Chicken with Spaghetti Squash:

Makes: 4 Servings

Serving size: 1/4

Calories: 308

Preparation Time: 20 Minutes

Nutrition Information

Fat

15g

Carbohydrates

9g

Fiber

2g

Protein

33g

Ingredients:

  1. 5 Oz. Spinach
  2. 12 Oz. Chicken (Half of leftover rotisserie chicken)
  3. 14 Oz. Spaghetti Squash
  4. 1 Tbsp. Garlic, Minced
  5. 4 Oz. Cream Cheese
  6. 1 Oz. Parmesan Cheese, Grated

Instructions:

  1. If using leftover rotisserie chicken, chop up the chicken, otherwise, dice and cook 12 Oz. of chicken.
  2. Microwave the 5 Oz. of spinach until thawed and drained.
  3. Reheat the Spaghetti Squash.
  4. Heat some bacon grease in a cast iron skillet.
  5. Add the Spaghetti Squash and the spinach, and sauté.
  6. Add in the chicken and continue to cook.
  7. Add the cream cheese and Parmesan cheese and mix.
  8. Top with additional Parmesan cheese and serve!


Coconut Shrimp:

Makes: 2 Servings

Serving size: 6 Shrimp

Calories: 670

Preparation Time: 16 Minutes

Nutrition Information

Fat

69g

Carbohydrates

7g

Fiber

3g

Protein

11g

Ingredients:

  1. Shrimp:
    1. 12 Large Shrimp
    2. 30 g Shredded Coconut
    3. 15 g Flaked Coconut
    4. 90 g Mayo (6 Tablespoons)
    5. 45 g Unsweetened Coconut Milk (3 Tbsps.)
    6. 1 egg yolk
  2. Dip:
    1. 60 g Mayo (4 Tbsps.)
    2. 10 ml Chili Garlic Sauce (2 Tbsps.)
    3. 5 ml Unsweetened Lime Juice (1 Tbsp.)

Instructions:

  1. Thaw and dry the shrimp.
  2. Mix together the rest of the shrimp ingredients.
  3. Coat the shrimp in the mixture.
  4. Drop the shrimp into the fryer and cook until golden brown.
  5. Mix the dip ingredients together.
  6. Serve!


Conclusion

Thank you again for downloading this book! 

I hope this book was able to help you to know about a Ketogenic Diet and answered all your questions about the same.

The next step is to go and shed some weight using a proper Ketogenic Diet.

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Click here to leave a review for this book on Amazon!

 

Thank you and good luck!