copyright 2019 © by michael stewart - all rights reserved

Copyright2019©byMichaelStewart-Allrightsreserved.

AllrightsReserved.Nopartofthispublicationortheinformationinitmaybequotedfromorreproducedinanyformbymeanssuchasprinting,scanning,photocopyingorotherwise

withoutpriorwrittenpermissionofthecopyrightholder.DisclaimerandTermsofUse:Efforthasbeenmadetoensurethattheinformationinthisbookisaccurateandcomplete,however,theauthorandthepublisherdonotwarranttheaccuracyoftheinformation,textandgraphicscontainedwithinthebookduetotherapidlychangingnatureofscience,research,knownandunknownfactsandinternet.TheAuthorandthe

publisherdonotholdanyresponsibilityforerrors,omissionsorcontraryinterpretationofthesubjectmatterherein.Thisbookispresentedsolelyformotivationalandinformational

purposesonly.

TableofContentsFOREWORD

PARTONE

WhatisKetoDiet?

TheKetoFluandhowtoavoidit.

GettingintoKetosis.7EasySteps

PARTTWO

The14-DayMealPlan

WEEKOneMealPlanandShoppingList

WEEKTWOMealPlanandShoppingList

PARTTHREE

7TheMostUsefulNuts

AllowedProductsonKetoDiet

ProhibitedProductsonKetoDiet

7MainProductsforKetoLifestyle

MeasurementConversionTableLiquidVolumeEquivalentsOvenTemperaturesWeight

PARTFOUR

THERECIPES

CHAPTERONESmoothiesMorningFruitSmoothieInvigoratingBananaSmoothieSmoothiewithChiaSeedsandGojiBerriesFruitAvocadoSmoothieforDesireSpicyTomatoSmoothiewithPumpkinSeedsDetoxEffectSmoothiewithBeetrootandAvocadoChocolateandNuttySmoothies

CHAPTERTWOBreakfastKetoTacoKetoOmeletwithGoatCheeseandSpinach

ChickenandCheeseQuesadillaVegetarianScrambleBurgerwithGuacamoleandEggStuffedAvocadoOmeletwithMushroomsandGoatCheese

CHAPTERTHREEFatBombsNeapolitanFattyBombsChocolate-CoconutFatBombswithAlmondsSpicyFatBombsCoffeeFatBombsAlmondCoconutFatBombsPumpkinFatSpiceBombsCheeseFatBombsinBacon

CHAPTERFOURSaladsVegetableSaladwithBaconandCheeseSaladwithChickenBreastandGreensSalmonSaladSimpleCabbageandEggKetoSaladLightPeaandGreenOnionSaladKeto-SalsawithAvocadoandShrimpsKetoSaladTaco

CHAPTERFIVESnacksQuickKetoBreadEnergyKetoBarswithNutsandSeedsLow-CarbFlaxBreadKetoMiniPizzaBakedEggswithHamandAsparagusEggplantKetoChipsCheeseKetoSticks

CHAPTERSIXLunchChickenKetoNuggetsChampignonKetoBurgerNourishingBeefSoupKetoCheeseburgerwithBaconSpicyKetoSoupwithMushroomsGreekKetoMoussakaAlmondPancakeswithShrimpandCheese

CHAPTERSEVENDinnerBakedHalibutCheeseBreadedTandooriChickenLegsBakedEggplantwithCheeseShrimpandZucchiniwithAlfredoSauceChickenBreastsinaGarlic-CreamSauceSalmonFilletwithCreamSauceBeefCasserolewithCabbageandCheese

CreamySpinachFriedCodwithTomatoSauceBraisedBeefinOrangeSauceMeatloafKetoChiliBeefCroquetteswithSausageandCheeseEggplantwithBacon

CHAPTEREIGHTDessertsCheesecakeKeto-CupcakesChocolateswithBerriesKetoCookieswithRaspberryJamChocolateBrownieinaMugLemonBlueberryKeto-CakesChocolateKetoFudgeCheesecakeMint

CHAPTERNINEStaplesHomemadeKetoMayoHomemadeSambalSauceLowCarbKetchupDutchKetoSauceTapenadeKetoSauceMeatKetoSauceQuickPickledKetoVegetables

ADVICEFORGOINGOUTTOEAT

CONCLUSION

Copyright

FOREWORDThisbookisdedicatedtoallthosewhowanttochangetheirhabitsandlifestyle.TheCompleteKetoDietislikeopeningthedoortoanewworld.Interesting,beautifulandbright.Everydaywillbefullofnewdiscoveries.Overtime,youwillnoticehowyoubegintochange.Thisisanincrediblefeeling.Whichyouwanttofeelagainandagain.Thisbookisnotanalmanacordirectguidetoaction.Thesearerecommendationsderivedfrompersonalexperience.Iampleasedtosharethiswithyou.Juststartandyouwillsucceed,I'msure.Anyjourneybeginswiththefirststep.

Goodluck!

Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.

PARTONEFoodssuchasmeat,fish,eggs,butter,nuts,healthyfats,

avocadosandvegetablesthatarelowincarbohydratesshouldmakeupthebulkofyourdiet

WhatisKetoDiet?

Ketodiet(Ketogenicdiet)thisisalow-carbdietwithahighpercentageoffatinthediet,inwhichthebodyproducesketonesintheliverandusesthemasenergy.

Initiallythemainmostfamiliarandaccessiblesourceofenergyforourbodyisglucose.Whenyoueatsomethinghighincarbohydrates,ourbodyprocessesthemintoglucose,whichincreasesthebloodsugarandforitsstabilizationandthedistributionofglucoseinthecellsofthebody,thepancreasproducesinsulin.Glucoseisthesimplestmoleculeinourbodythatisconvertedandusedasenergy,soitwillbechosenoveranyothersourceofenergy.Insulinisproducedtoprocessglucoseinthebloodbymovingitthroughoutthebody.Sinceglucoseisusedasanenergysource,yourfatsarenotneededandthereforeaccumulate.Typically,inanormal,highercarbohydratediet,thebodywilluseglucoseasthemainformofenergy.Byreducingcarbohydrateintake,thebodyisinducedintoaconditionknownasketosis.Ketosisisanaturalconditionofourbody,whichstartswithalowcontentofglucoseinthediet.Withhim,thebodyproducesketones,splittingfattyacids,toprovideuswithasufficientlevelofenergy,nutritionofbraincellsandorgans.Themaingoalandultimategoalofketodietsistoswitchustothestateofketosis.Itisimportanttounderstandthatitdoesnotstartwithalow-calorieintake,butwithalowcarbohydratecontentinthediet.Ourbodiesareincrediblyadaptive-assoonastheylackglucose,theyeasilyswitchtoketosisandbegintousefatsasthemainsourceofenergy.Theoptimallevelofketonesandlowbloodsugarlevelsgiveusalotofadvantages:fromageneralimprovementinhealthandadecreaseinthepercentageofsubcutaneousfat,toanincreaseinmentalconcentration,energylevelandvitality.

Aketo-dietimpliesahighfatcontent,amoderateproteincontentandaverylowcarbohydratecontent.Nutrientintakeshouldbeabout70%fat,25%proteinand5%carbohydrates.

BenefitsofKetoDietThereareanumberofmanybenefitsofketodiets:fromlosingweightandincreasingenergylevelstoimprovingvariousmedicalhealthindicators.Belowyouwillfindalistofthemainbenefitsyoucangetfromtheketogenicdiet.

-WeightlossTheketogenicdietswitchesyourbodytousefatasthemainsourceofenergy,sowithacaloriedeficit,yourbodyismorelikelytopinchandburnyourfatlayer.Firstofall,thisisduetotheconstantlevelofsugarinthebloodand,asaresult,thelackofinsulinemissions.Studiesshowthatinthelongtermketodietismuchmoreeffectiveforlosingweightthananycounterparts.

-SugarcontrolAswrittenabove,duetothealmostcompleteabsenceofcarbohydratesinthediet,youalwaysmaintainanevenlevelofsugarinthebloodanddonotcausesignificantinsulinemissions.Thismakestheketodietagreatsolutionforpreventingandeventreatingdiabetes.

-MentalfocusAhighintakeoffattyacidsandtheabsenceofsugarjumpsinthebloodisanexcellentmethodtoincreaseconcentrationforalongperiodoftimeandtoimprovethefocusofattention.Manypeoplenoticesignificantimprovementsinmentalactivityaftertwotothreeweeksonaketodiet.

-IncreasedenergyandappetitecontrolFatsareagoodsourceofenergythathelpsusfeelfreshandenergeticthroughouttheday.Inaddition,high-fatfoodsareverysatisfying,andifyouwanttoloseweight,itwillbemucheasiertosticktotherequiredlevelofcaloriesandcontrolyourappetite.

-LowercholesterolandpressureAketogenicdietisaneffectivemethodofreducing“bad”cholesterol,andbyreducingweight,whichusuallyoccursonaketodiet,bloodpressureisnormalized.

-InsulinresistanceInsulinresistanceaviolationofthemetabolismofinsulinintheblood.Inparticular,thepancreasbeginstoproducemoreinsulinforthedistributionofglucoseintocellsthanisnecessaryforahealthyperson.Elevatedplasmalevelsofinsulincancauseoverweightand

type2diabetes.Atypicalreasonfortheoccurrenceofsuchadiseaseisadietwithahighcontentofcarbohydratesand,asaresult,constantjumpsinbloodsugarlevels.

-AcnetreatmentThosewhohaveswitchedtoaketogenicdietalmostalwaysnoticeimprovementsintheirskincondition.Studiessuggestthatacneisoftencausedbymalfunctionsinglucosemetabolismanditsincreaseddietaryintake.Also,adecreaseinthelevelofconsumptionofdairyproducts(inparticular,lactose)inalmost100%ofcaseshasapositiveeffectontheconditionoftheepidermis.

TheKetoFluandhowtoavoidit.

Ketofluisnotavirusthatinfectsonlythosewhodecidetotryaketogenicdiet.Thisisthebody'sresponsetocarbohydraterestriction.Themostcommonsymptomsofketo-fluarecravingforsugar,dizziness,irritability,fogintheheadandpoorconcentration,stomachpain,nausea,cramps,musclesorenessandinsomnia.Toavoidthis,followthesesimplerules:

1.Drinkmorewater(withapinchofunrefinedsalt).Hydrationisvital,especiallywhenyouareonaketogenicdiet.Ifduringaketodietyoudonotdrinkenoughwater,youcaneasilydehydrateandexperiencesideeffects.

2.Supplementyourdietwithsodium,potassiumandmagnesium.Togetenoughpotassium,addavocadosandleafygreenssuchasspinachtoyourdiet.Addalittlecrudesalttoeachmealandtowatertoreplenishsodiumlevels.Magnesiumisanotherimportantmineralthatcansignificantlyeaseyourtransitiontoketosis.Althoughyoudonotlosemagnesium,whilelimitingcarbohydrates,itisimportanttohelpyoupreventandeliminatecramps,improvesleepqualityandincreaseinsulinsensitivity.Simplyaddpumpkinseeds,almondsandspinachtoyourdiet.

3.Eatmorefat.Tohelpyourbodyadapt,eatmorefat.FatprovidesAcetyl-CoAlivercells,whichtheycanusetomakeketones.

4.Inthemorning,doexerciseswithlowintensity.Whenyouwakeup,fillthebottlewithwaterandapinchofsalt,andgoforawalk.Thewalkshouldbeatapacewhereyoucaneasilytalkwithoutgasping.Itisdesirabletowalkaboutanhour.Asyoucontinuewalking,youshouldfeelbetterandbetterandmoreandmoreawake.Thisisaformoflowintensityexercisethatwillhelpincreasefatburning,andyouwillnothavetosufferfromketoflu.

5.Relievestressthroughmeditation.Whenyoustartaketogenicdiet,youmaybetenserandmoreirritablethanusual.Thisisduetothefactthatyourcortisollevelsareslightlyhigherthanusual.Tohelpreducecortisollevelsandimproveoverallwell-being,itisbesttododailymeditation.

Everyday,for15minutes,justsitsilently,inhalingandexhalingslowlyanddeeply.Thepurposeofmeditationisnottobethoughtless,soasnottobedistractedbythethought,buttoconcentrateonbreathing.Thisishowyoutrainyourmindsothatlifeislessstressful.

6.Agoodsleepisthekeytosuccess.Anotherwaytoreducestresslevelsistoensuregoodsleep.Goodsleepisespeciallyimportantforketogenicdiets.Withoutthis,cortisollevelswillincrease,whichcomplicatesketo-fluandketo-adaptation.Sleepatleast7-9hourseverynight,andifyoufeeltiredinthemiddleoftheday,liedownfor30minutesormeditate.Tofallasleepfasteratnight,turnoffalllights(includingthephone)atleast30minutesbeforeyougotobed.Thiswillhelpyoutranslateyourmindfromworkmodetosleepmode.

GettingintoKetosis.7EasySteps

Enteringthestateofketosisisquitesimple,butatfirstglanceitmayseemcomplicatedandconfusing.Hereiswhatyouneedtodoinorderofimportance:

1.Limityourcarbohydrates.Mostpeopletendtofocusonlyonpurecarbohydrates.Ifyouneedgreatresults,limitthem.Trytostaybelow20gramsofpurecarbohydratesandbelow35gramsofcarbohydratesperday.

2.Limitproteinintake.Toomuchproteincanleadtolowerlevelsofketosis.Idealforweightloss-between0.6gand0.8gproteinperpoundofleanbodymass.

3.Stopworryingaboutfat.Duringtheketogenicdiet,fatisthemainsourceofenergy-somakesureyoufeedyourbodyenough.Beingonaketodiet,youdonotloseweightbecauseofhunger.

4.Drinkwater.Trytodrinkabout1gallon(3.8liters)ofwaterperday.Ithelpsnotonlytoregulatemanyvitalbodyfunctions,butalsotocontrolhungerlevels.

5.Stopsnacking.Weightlosstendstoimprovewhenyouhavelessinsulinsplashesduringtheday.Unnecessarysnackscanstoporslowdownweightloss.

6.Startfasting.Thiscanbeagreattoolforraisingketonesthroughouttheday.

7.Addexercise.Itisknownthatexerciseisimproving.Ifyouwanttomakethemostofyourketogenicdiet,consideradding20-30minutesofexerciseperday.Evenashortwalkcanhelpregulateweightlossandbloodsugarlevels.

Note:Alwaysbevigilantandmakesurethatyoucheckthecompositionoftheproductonthelabels.Youwilloftenfindhiddencarbohydratesinfoodsthatseemusefulduringketo.

PARTTWOOntheketogenicdiet,youcaneatvaried,satisfying,tastyand

healthy

The14-DayMealPlan

TipsbeforestartingMakepurchasesinadvanceanddonotbuyanythingthatyouwillnoteat.Someproductsmaydeteriorateifyoubuythemaweekinadvance.Inthiscase,puttheminthefreezerorbuyjust

afewdaysbeforeyoucook.Ifyouneedtotakefoodwithyoutowork,prepareitthedaybefore.

Checkthemenuplanandalwaysbereadytocooklow-carbfoods(hard-boiledeggs,crispybacon,bonebroth,mayonnaise,pesto,mustard,etc.).

Ifyoudonotliketheingredientthatispresentedinthismenu,replaceitwithanotheringredientwiththesameamountofpurecarbohydrates(beefforpork,blackberriesfor

raspberries,etc.).Monitoryourintakeofmagnesium,potassium,andsodium.Electrolytesarenecessaryforyourhealthandweightloss,especiallyduringthefirstfewdaysoftheketogenicdiet.

Thisdietplanmaynotsuityou,soyouwillneedtomakesmalladjustments.Ifyouneedlessprotein,reducetheamountofmeatandeggs.Donotworryaboutasmallexcessofprotein,itwillnotexpelyoufromketosis.Ifyouneedtoaddmorefat(orless),focusonaddingoilsand

fattyfoods.

WEEKOneMealPlanandShoppingList

DAY1Total:1650Kcal

Fat:132gProtein:88gCarb:14g

Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tablespoonsofwhippedcream

Snack:1/2avocadowithsaltandpepper

Lunch:1/2cupsimpleeggsalad(eggs,mayonnaise,alittlemustard,saltandpeppertotaste)4leavesoflettuce2slicesoffriedbacon

Snack:24rawalmondnuts

Dinner:170gramsofgrilledchicken3/4cupcasserolewithcauliflower2cupschoppedlettucesalad2tbsp.ofCaesarsaladdressing(withoutsugar)

Dessert:2squaresofdark90%chocolate

***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.

DAY2Total:1636Kcal

Fat:126gProtein:88gCarb:18.5g

Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tablespoonsofwhippedcream

Snack:5sticksofcelerywith2tbsp.spoonsofalmond

Lunch:2cupschoppedlettucesalad2tbsp.ofCaesarsaladdressing(withoutsugar)1cupofslicedchickenmeat

Snack:1/2halfavocadowithsaltandpepper

Dinner:1Italiansausage,cookedandsliced1cupboiledbroccoli1pieceofbutter2tbsp.ofgratedParmesancheeseorotherhard


DAY3Total:1512Kcal


Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream

Snack:2piecesofcheese

Lunch:1Italiansausage,cookedandsliced3/4cauliflowercasserole

Snack:1cupofbonebroth

Dinner:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce)2cupsrawspinach1tbsp.Ranchsauce(withoutsugar)

Dessert:2squaresofdark90%Chocolate

DAY4Total:1386Kcal


Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tbsp.ofwhippedcream


Lunch:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce

Snack:1cupofbone

Dinner:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese2cupsrawspinach(14calories,nofat,1gcarbohydrate,2gprotein)1tbsp.Italiandressing(withoutsugar)


DAY5Total:1649Kcal


Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream


Lunch:1/2cupanti-pasta4meatballsfromdriedtomatoesandfetacheese

Snack:5sticksofcelerywith2tbsp.almond

Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddar

Dessert:2squaresofbitter90%Chocolate


DAY6Total:1604Kcal


Breakfast:3eggs(scrambleorfriedeggs)1tspoils2pcs.friedCoffeewith2tbsp.ofwhippedcream

Snack:24piecesofraw

Lunch:1Cubanfryingpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese


Dinner:1.5cupsofpumpkinpastawithmincedmeatandspicysauce2cupsrawspinach1tbsp.ranchsauce(withoutsugar)

DAY7Total:1609Kcal


Breakfast:2cheesefritters2pcs.friedCoffeewith2tbsp.ofwhippedcream

Snack:2slicesofcheese

Lunch:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese


Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese

Dessert:2squaresLindt90%Chocolate


WEEKTWOMealPlanandShoppingList

DAY1Total:1752Kcal

Fat:144gProtein:89.2gCarb:18.3g

Breakfast:1.5oz.Blackberry,raspberryorstrawberry;freshorfrozen1oz.Almondpowder4oz.Coconutmilk

Snack:1/2avocadowithsaltandpepper

Lunch:6.3ozCannedtuna3.5ozCrispySalad2Boiledeggs1onion,lemonjuiceSaltandhomemademayonnaise,totaste

Snack:24rawalmondnuts

Dinner:2Largedomesticeggs2.8oz.frozenspinachOptional:crispybaconpate,hampate,orsmokedsalmon3.5oz.Avocado1tbsp.Oliveoil



DAY2Total:1615Kcal


Breakfast:Omeletwith4oz.slowcookedmeat2.5oz.Cabbage

Snack:5sticksofcelerywith2tbsp.spoonsofalmond

Lunch:1/2Avocado3.5oz.Crispysalad,1/2onion2Hardboiledeggs


Dinner:6ozporkchops,grilled4ozasparagus,grilled2tablespoonsofgratedParmesancheeseorotherhard



DAY3Total:1465Kcal


Breakfast:1Largeegg3.5oz.Homemadeham5.5oz.Stewedspinach5.5oz.Blackberry

Snack:2piecesofcheese

Lunch:7oz.Shrimp,fried2.5oz.Freshspinachorothergreens1oz.Greenorblackolives


Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad

Dessert:2squaresofdark90%Chocolate


DAY4Total:1670Kcal


Breakfast:3Scrambledeggswithabunchofonions1oz.Baconorham3oz.Mushrooms2.5oz.Cherrytomatoes3oz.Stewedspinach,toenhancemagnesium


Lunch:5.5oz.Slowcookedmeat3oz.Crispgreens,anyone

Snack:1cupofbone

Dinner:7oz.Largetroutorsalmonfillet,fried7oz.Greenbeans,fried



DAY5Total:1544Kcal

Fat:127gProtein:69.4gCarb:17g

Breakfast:2Scrambledeggswithabunchofonions2oz.Baconorham1/2Avocado2.5oz.Cabbage


Lunch:QuickAvocadoSalad:1/2Avocado3.5Crispysalad2Hardboiledeggs1Mediumonion

Snack:5sticksofcelerywith2tbsp.almond

Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad1/4cupcrushedcheddarDessert:2squaresofbitter90%Chocolate


DAY6Total:1683Kcal


Breakfast:1.5oz.Blackberry,raspberryorstrawberry;freshorfrozen1oz.Almondpowder4oz.Coconutmilk

Snack:24piecesofraw

Lunch:Quickchickensalad:5.5oz.Cookedchickenthighs3.5oz.Crisplettuce,onion2Hardboiledeggs


Dinner:3.5oz.Bakedsalmonortrout,fillet6.5oz.Steamedbroccoli


DAY7Total:1788Kcal


Breakfast:2Largeeggs(anypreparation)1oz.Baconorham1/2Avocado5.5oz.Stewedspinach2.5oz.Freshberries

Snack:2slicesofcheese

Lunch:Avocado,BaconandSpinachSalad:2oz.Homemadebacon3.5oz.Freshspinachorothergreens7oz.Avocado


Dinner:6ozPorkchops,grilled7ozAsparagus,grilled2tbsp.GratedParmesancheeseorotherhardDessert:2squaresLindt90%Chocolate


PARTTHREEKetogenicdietsignificantlyincreasesinsulinsensitivityandleadstothelossofexcessfat,whichallowsyoutoeffectively

dealwithtype2diabetesandprediabetes

7TheMostUsefulNuts

AllowedProductsonKetoDiet

Whitecabbage

Broccoli

Cauliflower

Brusselssprouts

Chinesecabbage(salad)

Greenlettuceleaves

Celerystalks

Onion

Greenbeans

Zucchini

Cucumbers

Tomatoes(veryfew)

Greenery

Mushrooms

Meat

Bird

Fish

Seafood

Offal

Eggs

Cheese

Cottagecheese

Butter

Vegetableoils

ProhibitedProductsonKetoDiet

Theseareallfoodshighincarbohydratesorsugars.

SugarCandy,chocolate,icecreamDesserts,pastries,cookies,waffles,etc.Preserves,jamsDriedfruitsCerealsBreadPastaFruitsPowdereddrinksCrabsticksandmeat(imitation)SodaSweetdairyproductsStarchPotatoes,beetsandotherstarchyvegetablesBeerProductsonfructoseandsorbitolMilkJuicesThenutsBranLegumesSunflowerseedsHoney

7MainProductsforKetoLifestyle

So,asyoualreadyunderstood,themainfoodintheketogenicdietisfat,whichshouldmakeup75%ofthediet.Theseare,ofcourse,themostbeneficialvegetableoils(olive,coconut),nuts,fattyfish,cheesesanddairyproducts.

Proteinsshouldaccountfor20%ofthediet.Theyneedtogetfromdifferenttypesofmeat,eggs,mushrooms.Itisimportantthatmeatproductsshouldnotbeprocessed(sausageandsausagescontainsugar).Alongwithproteinsyouneedtorememberaboutfiber,becauseitisveryimportantforagoodmetabolism.Onketodietallowedanygreenvegetables,aswellastomatoes.

Carbohydratesshouldbenomorethan5%ofthediet,andtheycertainlymustbe"useful"andlight.Theseare,firstofall,berriesandfruitswithlowsugarcontent.Bytheway,aboutsugar:it(aswellasanyflourand,alas,pasta)willhavetobeabandonedaltogether.Thesameappliestoanyalcoholandsugarydrinks.

Note:despitethelackofrestrictionsoncalories,staywithinyourdailyallowance.Ifyoueat4000kcaldaily,eventhemosteffectivedietwillnotbringresults.

Beforechoosingsuchadietforyourself,besuretoconsultwithyournutritionist:ketorationandanyotherlow-carbdietsaredangerousforanyonesufferingfrommetabolicdisorders.

MeatSinceketodietisalow-carbdiet,meatisthemostwelcome"guest"inthisnutritionalsystem.Eatbeef,veal,rabbit,andevenporkinsmallquantities:allofthesefoodscontainalotofproteinandanimalfats,whicharesupposedtobethebasisofyourdiet.

FishFish,likemeat,fitsperfectlyintoacarbohydrate-freediet.The"favorites"ofketodietarefatsalmon,salmon,tunaandherring.Thisfishisincrediblyhealthy,asitcontainsalotofimportantvitaminsandminerals.

ChickenWeallknowthatdisheswithleanchickenformthebasisofanydietaimedatlosingweight.So,withketodiet:chickenisanindispensableproductthatcontainsalotofproteinanddoesnotcontaincarbohydrates.Inaddition,itisalwayseasyandpleasanttocook.

ZucchiniZucchiniisaverylow-calorie(about17kcalper100g)product,andthereforeitisrecommendedtoaddittothedietonanydiet.ItisrichinvitaminsAandC,carotene,andpotassium.Low-carbdietsareknowntoinevitablyleadtodigestiveproblems,butzucchinihelpsspeedupmetabolismandnormalizemetabolism.

AvocadoAlow-carb,high-fatdietissimplyunimaginablewithoutavocado.Thisproductissupersaturatedwithhealthyfats,vitaminsandminerals,withoutwhichbothahealthydietandadietwouldbeinadequate.

ShrimpTheseseafoodsarerichiniodineandotherbeneficialtraceelements,aswellasvitaminsA,D,E.Shrimpsaregreatforadiet,andforketo-nutrition-especiallybecausetheycontainvaluableproteinandbeneficialOmega3acids.

EggsEggsarethemostbalancedsourceofproteinandhealthyfats.Besuretoincludetheminyourdiet,observingtheketodiet,sincethisproductnotonlyfitswellintothelow-carbconceptofthediet,butalsocontainsalotofhealthymicroelementsandvitamins.

USSTANDARTOUNCES

USSTANDARTTBSP

USSTANDARTTSP

METRIC

1/2fl.oz 1Tbsp 3tsp 15ml

1fl.oz. 2Tbsp 6tsp 30ml





MeasurementConversionTable

LiquidVolumeEquivalents

OvenTemperatures

Weight

PARTFOUR

THERECIPESAketogenicdietcanhelpyoulosemoreweightthanalow-fat

diet.However,yourarelyexperiencehunger

CHAPTERONESmoothies

MorningFruitSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves1

1Banana2Kiwi4oz.Frozenraspberries10Hazelnuts1tbsp.Flowerhoney

1.Mixthefruitsinablendertoapuree,pre-cutintocubes,exceptraspberries.

2.Beatthenutsinablender(sothatsmallcrumbremains).

3.Pourthesmoothieintoaglass,stirinhoney,sprinklewithnuts,mix.

PERSERVINGCalories:656.Fat:34g.Protein:13g.Carbs:77

InvigoratingBananaSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves2

1banana17fl.oz.Almondmilk2tbsp.Almondoil6prune1tsp.Cinnamon

1.Inablendermixwithmilkandalmondoil,prunes,cinnamonandbanana.Pourinto2bottlesandputinarefrigerate.

2.IfyouarelookingforadrinkPerfectlystoredintherefrigeratorfor2day


SmoothiewithChiaSeedsandGojiBerriesPrep.time:5minutes/Cooktime:5minutes/Serves4

12fl.oz.Milk7fl.oz.Yoghurt2cupBlueberry2tbsp.Honey1tbsp.Gojiberry1tbsp.Chiaseed

1.Everythingisextremelysimple.

2.Placeallingredientsinabowlandgrinduntilsmooth.

3.Servegarnishedwithfreshberries.


FruitAvocadoSmoothieforDesirePrep.time:5minutes/Cooktime:5minutes/Serves1

4oz.Apricot1Apple4oz.Strawberry4oz.Fig1Avocado1Mango

1.Aphrodisiacsareneededhere:makeamixtureofapricot,apple,strawberry,fig,avocadoandmango.

2.Putinaglass.


SpicyTomatoSmoothiewithPumpkinSeeds

Prep.time:5minutes/Cooktime:10minutes/Serves4

2oz.Celerystalk1Beetroot1Carrots2Tomatoes2garlic,cloves¼tsp.Curry¼tsp.Turmeric¼tsp.Cumin2oz.Peeledpumpkinseeds

1.Pureallinablender,pre-cuttheingredientsintocubes.

*Insteadoftomatoes,youcanusetomatojuice.


DetoxEffectSmoothiewithBeetrootandAvocado


1Beetroot½Avocado1celerystalk4oz.Strawberry1AppleLemonjuicetotaste

1.Choosesmallbeetroot.

2.Washallingredients.

3.Cutintomedium-sizedpiecesandplaceinablender,beat.


ChocolateandNuttySmoothiesPrep.time:5minutes/Cooktime:5minutes/Serves2

1tbsp.Nutella1banana½cupMilk2oz.Walnuts

1.Cutthebananaintoslices,addacupofmilkandatablespoonofchocolatepasteandwalnuts(6–8pieces).

2.For1–2minutes,readytosmoothwithchocolatechips.

*Nutellacanbereplacedwithhalfameltedchocolatebar.Fromnuts,youcanusehazelnuts.


CHAPTERTWOBreakfast

KetoTacoPrep.time:10minutes/Cooktime:20minutes/Serves3

Wanttostartthedayunusual?Morningketoissuchanamazingstarttoabeautifulday.Lightandwonderfulwithalotofbrightcolorsandemotions.

8oz.Mozzarellacheese,shredded;6Eggs,large2tbsp.Butter3Baconstripes½Avocado1oz.Cheddarcheese,shreddedPepperandsalttotaste

1.Heatanovento375°F.Putthefoilonabakingsheetandspreadthebacononit.Cookitfor15-20minutes.

2.Whilebaconiscooked,put3oz.ofmozzarellainacleanpanandcookcheeseovermediumheat.

3.Waitforthecheesetoroastaroundtheedges(about2-3minutes).

4.Useapairoftongsandawoodenspoontomakeacheeseshellfortacos.

5.Dothesamewiththerestofyourcheese.

6.Cooktheeggsintheoil,stirringoccasionally.Seasonwithsaltandpepper.

7.Placeathirdoftheeggs,avocadoandbaconineachhardenedtacocasing.

8.Sprinklewithcheddarcheese.Addhotsauceandcilantroifdesired.

PERSERVINGCalories:444.Fat:36g.Protein:26g.Carbs:2.3

KetoOmeletwithGoatCheeseandSpinachPrep.time:5minutes/Cooktime:10minutes/Serves1

3Largeeggs1Mediumgreenonion1oz.Goatcheese¼Onion2tbsp.Butter2cupsSpinach2tbsp.HeavycreamSaltandpeppertotaste

1.Cuttheonionintolongstripsandfryitinoiluntilcaramelized.Addthespinachtothepanandfryalittle.

2.Removethevegetablesfromthepan.Mix3largeeggs,cream,saltandpeppertogether.

3.Pourtheeggmixtureintothepanandcookonmediumheat.

4.Assoonastheedgesoftheomeletbegintofry,addaspoonfulofspinachandonionsto1/2omelet.Sprinklewithchoppedgoatcheese.

5.Whenthetopoftheomeletisready,youcanserve.Ifyoulike,decoratewithonionsontop.


ChickenandCheeseQuesadillaPrep.time:10minutes/Cooktime:15minutes/Serves4

Forlozenges:6Eggs4oz.Coconutflour6oz.Heavycream½tsp.XanthangumPinksaltandpepper1tbsp.OliveoilforfryingForthequesadilla:4oz.Cheddarcheese,shredded8oz.Chickenbreastcookedandshredded1tbsp.Parsley,chopped(optional)

1.Mixinabowlalltheingredientsforthecakes,whiskwellandletthedoughstandfor8-10minutes.

2.Heattheoilinafryingpanovermediumheatandfrythetortillasfor2-3minutesoneachsideoruntilcooked.Setasidetocool.

3.Heatacleangriddleovermediumheat,putonetortilla,sprinklewithcheese,coverwithalidandwaituntilthecheesebeginstomelt.Thenaddchoppedchickenmeat,morecheeseandcoverwithasecondflatcake.

Whenthecheesehasmelted,removethequesadillafromthepan,cutintofourslicesandsprinklewithfreshparsleybeforeserving(optional).

NOTE:Forbestresults,usegroundcoconutflour.Thiswillhelpwiththetexture,andyoucanmakethinnercakes.Xanthangumwillhelpmakethetortillastrongandelastic.Youcansubstitutefatcreamwithunsweetenedalmondmilk.Youcanalsoreducethenumberofeggsandaddextraeggwhite.However,youwillneedtotestandadjusttheamountofflourusedtoobtainthedesiredconsistency.


VegetarianScramblePrep.time:5minutes/Cooktime:15minutes/Serves5

Therecipeiseasytopreparebuttastyavocados,tomatoesandcheeseswillliftyourspiritsandenergizeforgreatdeeds.

1lb.Tofucheese3tbsp.Avocadooil2tbsp.Choppedonion1½tbsp.Foodyeast½tsp.Garlicpowder½tsp.Turmeric½tsp.Salt1cupSpinach3Grapetomatoes3oz.VeganCheddarCheese

1.Wrapthetofuinseverallayersofpaperorclothtowels,andgentlysqueezesomewater.Putaside.

2.Inaskilletovermediumheat,frythechoppedonionin1/3tbsp.Avocadobutteruntilonionissoftandtranslucent.

3.Placethetofuinthepanandstirwellwithafork.

4.Pourtheremainingoilandsprinklewithdryseasoning.

5.Frythetofuovermediumheat,stirringoccasionallyuntilmostoftheliquidhasevaporated.

6.Addthespinach,dicethetomatoesandcheddarcheese,andcookforaminuteoruntilthespinachhasfadedandthecheesehasmelted.

7.Servehotandstoreleftoversintherefrigeratorforamaximumofthreedays.

PERSERVINGCalories:211.Fat:17.6g.Protein:10g.Carbs:4.7

BurgerwithGuacamoleandEggPrep.time:5minutes/Cooktime:10minutes/Serves1

Sometimesinthemorningyoureallywantajuicyburgerwithvariousspices.Therefore,Ihavepreparedforyouthiswonderfulrecipe.Juicymeat,cheerfulguacamole,aneggand10minutesisallyouneedtoenjoyyourfavoriteketoburgher.Everyonearoundwillwantthesame.

5oz.Groundbeef4Bacon,slices3oz.Guacamole1Egg1tbsp.Oliveoil(forfrying)½tsp.ItalianseasoningSaltandpeppertotaste

1.Inasmallbowl,mixgroundbeefwithItalianseasoning,saltandpepper.Formasmallpatty.

2.Putonacuttingboard4stripsofbaconcrosswise,cutletontop,andthenwrapbaconaroundit.

3.Heat1/2tablespoonsofoliveoilinafryingpanovermediumheat,addthecutletinbaconandfry3minutes(ormore,dependingonthickness)oneachside.

4.Addtheremaining1/2tablespoonsofoiltothepanandfrytheegg,withtheliquidyolkinside.

5.Putaguacamole,afriedeggonacutlet,and,ifnecessary,seasonwithsaltandpepper.Cutinhalfandserveimmediately.

PERSERVINGCalories:443.Fat:33g.Protein:32.5g.Carbs:2.4

StuffedAvocadoPrep.time:5minutes/Cooktime:10minutes/Serves1

1Avocado,pittedandcutinhalf1tbsp.Butter,salted3Largeeggs3slicesofbacon,cutintosmallpiecesSaltandblackpepper,totaste

1.Cleanoutmostoftheavocadopulp,leavingabout1.5cmaround.

2.Placealargefryingpanoverlowheatandaddbutter.Whilethebutterismelting,breaktheeggsintoabowlandwhiskthem,addingapinchofsaltandpepper.

3.Placebaconononesideofthepanandfryforacoupleofminutes.Ontheothersidepourtheeggmixtureandstirthemregularly.

4.Eggsandbaconshouldbeprepared5minutesafteraddingeggstothepan.Ifyoufindthattheeggsarecookedalittlebeforethebacon,removethescrambledeggsandplacetheminabowl.

5.Mixthebaconandscrambledeggstogether,andthenfilltheavocadohalveswiththemixture.


OmeletwithMushroomsandGoatCheesePrep.time:5minutes/Cooktime:10minutes/Serves1

3Largeeggs2tsp.Heavycream3oz.Choppedmushrooms1tsp.Oliveoil2oz.CrumbledgoatcheeseSeasoningtotasteGreenonionsforgarnish

1.Heatoliveoilinapan.Frythemushroomsuntilsoft,about.4minutes.

2.Whilethemushroomsarecooking,beattheeggswithheavycreamandasmallamountofseasoning.

3.Pourtheeggmixtureoverthemushroomsandcookforabout2-3minutes.

4.Addgoatcheese.Foldtheomeletinhalfandcontinuecookinguntilthecheesestartstomelt.

5.Servewithspringonionsoranothersidedishtoyourtaste.


CHAPTERTHREEFatBombs

NeapolitanFattyBombsPrep.time:10minutes/Cooktime:15minutes/Serves24

½cupButter½cupCoconutoil½cupSourcream½cupCreamcheese2tbsp.Erythritol25dropsLiquidstevia2tbsp.Cocoapowder1tsp.Vanillaextract2mediumstrawberries

1.Usingablender,mixalltheingredients(exceptcocoapowder,vanillaandstrawberry)inabowl.

2.Dividethemixturebetween3bowls.Addcocoapowdertoone,vanillatoanother,andstrawberriestothird.

3.Pourthechocolatemixtureintothemoldandplaceinthefreezerfor30minutes.Repeattheprocesswithvanillaandstrawberrylayers.

4.Nowputallfreezeforatleast1hour.


Chocolate-CoconutFatBombswithAlmonds


1cupCoconutchips3tbsp.Fatcoconutmilk3tbsp.Coconutoil(melted)½tsp.Vanillaextract4oz.Chocolatechips,nosugarApinchofsalt2oz.Keto-friendlysweetener24Almond,pieces

1.Put2tablespoonsofmeltedcoconutoil,coconutmilk,sweetener,coconutchips,vanillaextractandsaltinasmallbowl.

2.Dividethemixtureinto12servingsandplacethemonabakingsheetwithparchmentpaper.Putinthefreezerfor5minutes,thenputoneachfatbomb1-2thingsalmonds.

3.Meltthechocolatechipstogetherwith2teaspoonsofcoconutoilinthemicrowave.

4.Removethebombsfromthefreezer,poureachofthechocolatemixtureandcool.


SpicyFatBombsPrep.time:5minutes/Cooktime:15minutes/Serves12

6MCTpowder,scoops10Liquidstevia,drops1tsp.Turmeric1tbsp.BlacksesameseedsPinchChinese5SpiceBlendApinchofblackpepper½tsp.Cinnamon2½fl.oz.Warmwater

1.Mixallthedryingredientsinasmallbowl.

2.Addwarmwaterandmixuntilsmooth.

3.Spreadthemixtureevenlyover12siliconemolds,about1tbsp.loneach.

4.Putinthefridgesothatthefatbombsarewellfrozen.Alwayskeepthemfrozen,otherwisetheywillquicklymelt.


CoffeeFatBombsPrep.time:5minutes/Cooktime:30minutes/Serves12

4oz.Butter2oz.Gheebutter(melted)2oz.Heavycream1tbsp.MilktoyourtasteDoubleespresso2oz.Keto-friendlysweetenerofyourchoice1tsp.VanillaextractApinchofsalt

1.Addallingredientstoasmallfoodprocessorandwhipathighspeeduntilairy.

2.Addsweetenertotastetotaste.

3.Pourintomoldsandrefrigeratefor30minutes(ormoreifyouwish)


AlmondCoconutFatBombsPrep.time:5minutes/Cooktime:20minutes/Serves10

2fl.oz.Almondoil2fl.ozCoconutoil2tbsp.Cocoapowder2fl.ozErythritol,toyourtaste

1.Mixalmondandcoconutoilinamicrowavedish.

2.Heatthemixtureinthemicrowavefor30-45secondsandmixuntilahomogeneousmass.Adderythritolandcocoapowder,andmixtocompletethemix.

3.Pourthemassintominicupcakemoldsandrefrigerateintherefrigerator.

PERSERVINGCalories:89.Fat:9.3g.Protein:1.5g.Carbs:1

PumpkinFatSpiceBombsPrep.time:5minutes/Cooktime:10minutes/Serves9

8oz.Rawcashews4oz.Rawmacadamianuts4oz.Coconutchips3fl.oz.Pumpkinpuree2tbsp.MCToils2tsp.Cinnamon,ground2tsp.Ginger,groundNeutraloil(avocadooil)

1.Putalltheingredientsinafoodprocessorandmixtoformadough.

2.Lightlygreaseyourhandswithneutraloil,suchasavocadooil.Usingaspoon,takeabout3.5-4oz.ofthebatterintolightlyoiledhandsandformaball.Postponeandrepeattheprocess(about9"bombs"intotal).

3.Decoratefatbombswithsavorycoconutchips.

4.Suchfattybombscanbeeatenimmediately,orstoredinarefrigerator/freezer.


CheeseFatBombsinBaconPrep.time:5minutes/Cooktime:20minutes/Serves20

8oz.Mozzarellacheese4tbsp.Almondflour4tbsp.Butter,melted3tbsp.Psylliumpowder1EggSalt,totaste1tsp.Blackpepper1/8tsp.Garlicpowder1/8tsp.Onionpowder20Bacon,slices1cupoilorlard(forfrying)

1.Microwavehalfthecheesefor45-60secondsoruntilitmeltsandbecomessticky.

2.Heatthebutterinthemicrowavefor15-20secondsuntilcompletelymelted,thenmixitwithcheeseandegg.

3.Addpsylliumhusks,almondflourandspices.Mixagainandlayoutthedoughrectangle.

4.Filltherectanglewiththerestofthecheeseandfolditinhalf(horizontally),theninhalf(vertically).

5.Trimtheedgesandformintoarectangle.Cut20squarepieces.

6.Wrapeachpieceofdoughwithapieceofbacon,usingtoothpickstofastenit.

7.Puteachpieceinboilingoilandcookfor1-3minutes.


CHAPTERFOURSalads

VegetableSaladwithBaconandCheesePrep.time:5minutes/Cooktime:10minutes/Serves6

4oz.Lettuce3oz.Spinach2oz.Curlycabbage6slicesofcookedbacon12pcs.grapetomato1Avocado,peeledandsliced2oz.Bluecheese3tbsp.Sourcream2½tbsp.Mayonnaise

1.Inasmallbowl,mixthesourcreamandmayonnaise.

2.Mixwithhalfthebluecheeseandsetaside.

3.Inalargesaladbowl,mixtheremainingingredients.

4.Spreadthesaladintoportionsandplacethebluecheesedressingontop.


SaladwithChickenBreastandGreensPrep.time:10minutes/Cooktime:30minutes/Serves2

2tbsp.Pestosauce2fl.oz.Balsamicvinegar1tsp.Oliveoil6oz.Chickenbreast4cupSpringgreens1oz.Freshmozzarella¼Avocado,diced6Cherrytomatoes1tbsp.Freshbasilfordecoration

1.Preparethemarinadebymixingpesto,balsamicvinegarandoliveoil.

2.Setasideaportionofthemarinadeforthesalad,andpourtheremainingchickenbreast.Refrigeratemarinateforatleast20minutes.

3.Takethesalad.Startwithgreens,thenlayeredwithfreshmozzarella,avocadoandtomatoes.

4.Oncethechickenispickled,heatthemedium-sizedgriddle,andthenaddalittleoliveoil.

5.Fryeachsideofthebreastfor7-10minutes.

6.Slicethechickenbreastandplaceonthepreviouslypreparedsalad.

7.Pourtheremainingbalsamicpestoandaddsomechoppedfreshbasil.


SalmonSaladPrep.time:5minutes/Cooktime:10minutes/Serves2

2Sheetsoflettuce6leaves,Freshbasil,finelychopped½tsp.Garlicpowder1tsp.Lemonjuice4tbsp.Mayonnaise5oz.Salmon1oz.Redonion,chopped½Avocado,diced2tbsp.Parmesancheese,diced

1.Rinsewellandcleanthelettuceleaves-theywillserveasplates.

2.Mixlemonjuice,choppedbasilandgarlicpowder.

3.Addmayonnaiseandmixwell.Setaside.

4.Filleach“plate”oflettucewithhalfofthefinelychoppedsalmon,andthenavocadoandonionrings.

5.Topwithevenlyarrangethemayonnaise(earlierabout2tablespoonsperserving),thenplacetheparmesancubes.


SimpleCabbageandEggKetoSaladPrep.time:10minutes/Cooktime:10minutes/Serves6

1lb.Cauliflowerflowers4oz.Ketomayonnaise1tsp.Yellowmustard1½tsp.FreshdillGroundblackpepperandsalt,totaste2oz.Finelychoppeddill1Celerystalk,finelychopped2oz.Redonion,chopped1tbsp.Saltedketocucumber,chopped6Hard-boiledeggs,choppedPaprika,forgarnish

1.Poursomewater(about2.5cm)intoalargesaucepan,put1tsp.ofsaltandbringtoaboil.Addcauliflowerandcookuntilready,from8to10minutes.Drainandsetasideinalargebowl.

2.Inasmallbowl,mixmayonnaise,mustard,dill,apinchofsaltandpepper.Setaside.

3.Crush4eggsandaddtothecauliflowerbowl.Slicetheremainingtwoeggs.

4.Addpickledcucumber,celery,1/4teaspoonsalt,pepperandredonion.Addalltheingredientstothecauliflowerandshakegently.

5.Garnishwiththeremainingchoppedeggsandsprinklewithpaprika.


LightPeaandGreenOnionSaladPrep.time:5minutes/Cooktime:10minutes/Serves2

2oz.Pea2tsp.Greenonions½tsp.Soysauce2tsp.Oliveoil½tsp.Applevinegar½tsp.Sesameoil½tsp.SesameseedsGarlicpowder,totaste

1.Slicethegreenonionsandpeasdiagonally.

2.Mixthechoppedvegetableswiththeremainingingredientsandmix.Coverandrefrigeratefor2hours.

3.Servewiththemaincourseofyourchoice-grilledchicken,shrimps,salmon,etc.

PERSERVINGCalories:136.Fat:14g.Protein:2.5g.Carbs:3

Keto-SalsawithAvocadoandShrimpsPrep.time:10minutes/Cooktime:10minutes/Serves4

8oz.Peeledrawshrimp1tbsp.Oliveoil1Lemon(juice)1Avocado,diced1Tomato,diced1Cucumber,diced1/4Onion,diced2oz.Cilantro,choppedSaltandblackpepper,totaste

1.Seasontheshrimpwithsaltandpepper.Putthepanonamedium-highheatandpouroliveoil.Oncetheoilhaswarmedup,addtheshrimpandfryonesidefor2-3minutes,thenturntotheother.

2.Removetheshrimpsfromthepanandputthemonacuttingboard.Sliceandtransfertoalargebowl.

3.Squeezethemarinadelemonjuiceintothebowl.Mixwellandletstandforawhile.

4.Addpiecesofavocado,tomatoesandcucumberstothebowl.

5.Mixwithchoppedonionandcilantro.Mixwellalltogether.


KetoSaladTacoPrep.time:10minutes/Cooktime:20minutes/Serves4

1lb.Groundbeeffromgrass-fedmeat1tsp.Groundcumin½tsp.Chilipowder1tbsp.Garlicpowder½tbsp.PaprikaSaltandpepper,totaste4cupRomanlettuce1Tomato4oz.Cheddarcheese4oz.Cilantro1Avocado4oz.Favoritesalsa2smalllimes1cupCucumber,sliced

1.Heatalargeskilletovermediumheatandpourinsomecoconutoil.Addgroundbeefandallseasonings.

2.Mixwellandfryuntilbrown.Removefromheatandcoolslightly.

3.Mixromanlettuce,vegetables,cheeseandchoppedavocado.Topwithmeat,salsaandagenerousportionoflimejuice.Mixeverythingwell.

PERSERVINGCalories:430.Fat:31g.Protein:29g.Carbs:

CHAPTERFIVESnacks

QuickKetoBreadPrep.time:5minutes/Cooktime:10minutes/Serves10

2tbsp.Almondflour½tbsp.Coconutflour1/4tsp.Bakingpowder1Egg½tbsp.Gheeorbutter1tbsp.Unsweetenedmilkofyourchoice

1.Mixallingredientsinasmallbowlandwhiskuntilsmooth.

2.Greaseaglassbowlormicrowavedishwithbutter,gheeorcoconutoil.

3.Pourthedoughintoamoldandplaceinthemicrowaveathightemperaturefor90seconds.

4.Sliceandpourmeltedbutterasdesired.


Note:Ifyoudonothaveamicrowave,tryfryingthedoughinasmallamountofbutter/coconutoilorghee.Thesamecookingtime,thesameeasyrecipeisjustaslightlydifferenttexture.

EnergyKetoBarswithNutsandSeedsPrep.time:10minutes/Cooktime:25minutes/Serves8

2tbsp.Butterorcoconutoil2fl.oz.Sugar-free1tsp.Vanillaextract8oz.Almond,chopped8oz.Rawmacadamianuts(finelychopped)4oz.Pumpkinseed2tbsp.Hempseed1-2tsp.Ketosweetener(ifnecessary)4oz.Lowsugarchocolatechips½tsp.Coconutorbutter,orgheeoil

1.Preheattheovento350°Fdegreesandlayoutabakingdishwithparchmentpaper.Putallthenutsandseedsinalargebowl,andmix.

2.Meltbutterorcoconutoilwithvanillaextractandsyrupinasmallsaucepanoverlowheat.

3.Pourthehotmixtureoverthenutsandseeds,andshakewell.Ifnecessary,addketosweetener(erythritol,stevia,etc.)

4.Pourtheresultingmassintothepreparedbakingdish.

5.Bakeforabout22-25minutesuntilthetopturnsgoldenbrown.Allowthemixturetocoolforatleast45minutes.

6.Meltthechocolateand1/2tspofcoconutoilinthemicrowaveoronthestove.Pouramixtureofbakednutsandseeds.

7.Putinthefreezerfor10-15minutes.Removefromthemoldandcutinto8pieces.


Low-CarbFlaxBreadPrep.time:10minutes/Cooktime:15minutes/Serves8

1oz.Almondflour1½Flaxseed1tsp.BakingpowderSalt,totaste½tsp.Vinegar4dropsLiquidstevia3oz.Rawwhiskedegg1fl.oz.Coconutoilorbutter(melted)

1.Mixtogetherallthedryingredients,thenmixthewetones.

2.Stirdryingredientswithwetones.

3.Spreadthedoughintoalightlyoiledform.

4.Bakeat350°Fdegreesfor8–10minutes.


KetoMiniPizzaPrep.time:5minutes/Cooktime:15minutes/Serves4

1oz.Ketomayonnaise1tbsp.Raweggs2tsp.Coconutoil,melted2tsp.Almondflour1tsp.Coconutflour½tsp.PsylliumpowderApinchofbakingpowderandbakingsoda

1.Heattheovento400°Fdegrees.

2.Mixalltheingredientswelltoformadough.Makesuretherearenolumpsinit.

3.Leavethedoughtostandforabout5minutes.

4.Dividethedoughinto3-4smallballs,about2.5cmindiameter.

5.Layoutabakingsheetwithparchmentpaper.Putdoughballsontheparchmentandpressdownonthemtomakesmallpizzas.

6.Putthestuffingontherawdoughandbakefor7-9minutes.


BakedEggswithHamandAsparagusPrep.time:5minutes/Cooktime:15minutes/Serves2

6Eggs6slices(about4oz.)Italianham8oz.AsparagusAfewsprigsoffreshmarjoram1tbsp.Butterorghee

1.Heattheovento350°Fdegrees.

2.Greaseamuffintray.

3.Laythehamdownandaroundtheholesoastocoverthebottomandsides.

4.Addafewtwigsofmarjoram.

5.Pour1eggintoeachform.

6.Putintheovenandbake10-12minutesuntilcooked.

7.Pulloutandallowtocoolforafewminutes.

8.Steamtheasparagus,thenseasonitwithbutter.

9.Putalltheingredientsonaplateandenjoy.


EggplantKetoChipsPrep.time:5minutes/Cooktime:20minutes/Serves4

2fl.oz.Oliveoil1Largeeggplant(thinlysliced)Salandpeppertotaste1tsp.Garlicpowder½tsp.Drybasil½tsp.Driedoregano2tbsp.Parmesancheese

1.Preheatovento350°Fdegrees.

2.Add1/4cupoliveoilanddriedspicestoasmallbowl.Rolltheslicedeggplantinoilandspices,andplaceitonabakingsheet.

3.Bakeforabout15-20minutes,untilthechipsareevenlyfried.Turnthemoveracoupleoftimesduringcooking.

4.RemovefromtheovenandsprinklewithParmesancheese(optional)


CheeseKetoSticksPrep.time:5minutes/Cooktime:15minutes/Serves3

3Mozzarellacheesesticks(cutinhalf)4oz.Almondflour1tbsp.Italianseasoningmixes2tbsp.Gratedparmesancheese1BigeggSalt,totaste2tbsp.Coconutoil1tbsp.Choppedparsley

1.Putthecheeseinthefreezerovernightsothatithardens.

2.Thenaddcoconutoiltoamediumsizedcastironskilletandheatitoverlowtomediumheat.

3.Breaktheeggintoashallowbowlandwhiskwell.Inaseparatebowl,mixthealmondflour,parmesancheeseandseasonings.

4.Rollcheesesticksinanegg,thendrybreading.Putonawirerackandbakeuntilgoldenbrownonallsidesforabout1-2minutes.

5.Placechopsticksonpapertowelstosoakuptheoil.

6.Servewithlow-carbmarinarasauceandparsley(optional).


CHAPTERSIXLunch

ChickenKetoNuggetsPrep.time:15minutes/Cooktime:6hours/Serves4

1oz.Whippedeggwhites1oz.Chickenbreastcookedandminced½oz.Coconutflour½tsp.Bakingpowder1fl.oz.Oliveoil½oz.Meltedbutter1oz.Fatty40%creamSalt,pepper,apinchofgarlicpowder,optional

1.Mixshreddedchickenwithcoconutflour,bakingpowderandseasoning.Themixtureshouldlookverydry.

2.Addbutterandmixagain.Addwhippedeggwhitesandmixuntilsmooth.

3.Pouroliveoilintoasmallnon-stickpan.Spreadthechicken-eggmixtureinsmallpiecesandfryforabout1minuteoneachside.

4.Servewithwhippedcream,dilutedwithwater,like“milk”.


ChampignonKetoBurgerPrep.time:5minutes/Cooktime:15minutes/Serves4

2Largechampignons,withoutlegs2tbsp.Oliveoil1tbsp.Balsamicvinegar2Slicesofbacon4oz.Groundbeef½tsp.Garlicpowder½tsp.Onionpowder½tsp.WorcestershireSauce1Cheddarcheese,slice1Sliceoftomato2oz.Mixedgreensorarugula1tbsp.Low-sugarketchup

1.Putthemushroomcapsinabowlorshallowplate,andaddoliveoil,balsamicvinegarandhalfthesaltandpepper;marinateforatleast30minutes.

2.Cookthebaconinafryingpanovermediumheatuntilcrisp,turningacoupleoftimestofryeachsideevenly.Setaside.

3.Preheattheovenandturnonthegrillfunction(270°Fdegrees).Mixinabowlgroundbeef,garlicandonionpowder,Worcestershiresauce,andtheremainingsaltandpepper.Formthepattiesforburgers.

4.Putthecapsofchampignonsandcutletsonthegrill,andcookforabout3-4minutesoneachsideuntiltheyaresoft.Atthelastminute,putthecheeseonthecutletssothatitmelts.

5.Assemblethehamburgerwithbaconandtherestofthestuffingbetweenthemushroomcaps.


NourishingBeefSoupPrep.time:10minutes/Cooktime:30minutes/Serves8

1lb.Groundbeef5Slicesofbacon1tbsp.Oliveoil1tbsp.Mincedgarlic1cupChoppedcelery1½cupBonebroth1cupShreddedcheddar2fl.oz.Fatwhippedcream2tsp.Psylliumpowder4oz.Shreddedcheddarcheese½oz.Choppedgreenonions½cupSourcream

1.Frythebaconovermediumheat,thenplaceitonpapertowelstoremoveexcessfat.Thencrushitintopieces.

2.Thenfrythegroundbeefovermediumheat.Aftercooking,drainthefatandtransferthemincedmeattoabowl.

3.Inthesamepan,meltbutterovermediumheat.Addchoppedgarlicandfryuntilfragrant.

4.Addtheceleryandcookuntilslightlysoftened,about5minutes.

5.Putthegroundbeefinthepan.Addbeefbroth,cheddar,richwhippedcream,sautéedcelerywithgarlic,bacon,saltandpepper.Cookfor20minutes,stirringoccasionally.

6.Toobtainthedesiredthickness,addpsylliumpowder.

7.Pourintoportionsandaddasidedishintheformofcheese,greenonionsandsourcream(optional).


KetoCheeseburgerwithBaconPrep.time:10minutes/Cooktime:30minutes/Serves2

Forthedough:8oz.Mozzarella,shredded4oz.Almondflour1tbsp.Creamcheese

Forfilling:5oz.Groundbeef1Sliceofcheddarcheese,cutintoquarters1tsp.Mustard4Bacon,slices1Whiskedegg1tsp.Sesame1tsp.OliveoilSaladLeavesforGarnish(Optional)


2.Mixmozzarella,almondflourandcreamcheeseinabowl.Heatthemixtureinthemicrowavefor1minute,mixandre-setinthemicrowavefor1minute.

3.Formtwopattiesfromgroundbeef.Putonthecuttingboard4stripsofbaconcrosswise,cutletontop,thencheddarslices,thesecondcutlet,andthenwrapallthebacon.

4.Heattheoliveoilinafryingpanovermediumheat,putthepattiesinbaconandfryfor3minutesoneachside.

5.Rollthedoughbetween2sheetsofparchmentpaper.Removethetopsheetandplacemustardinthecenterofthedough.Ontop,putthepattyinbaconandwrapthedough.

6.Puttheburgerintheoven,coatwithbeatenegg,sprinklewithsesameseedsandbakefor15-20minutesoruntilgoldenbrown.

7.Takeoutandservewithsheetsofgreens.


SpicyKetoSoupwithMushroomsPrep.time:10minutes/Cooktime:30minutes/Serves4

1tbsp.Oliveoil1Onion(thinlysliced)1tbsp.Freshgratedginger3Garlic,cloves(finelychopped)1tsp.Chile1tbsp.Fishsauce2fl.oz.Soysauce2fl.oz.Ricevinegar4oz.Mushrooms(thinlysliced)4Hardboiledeggs2-3packetsofshiratakinoodles5cupBonebroth

1.Pouroilintoalargesaucepanandputonmediumheat.Addtheonionandcookfor2-3minutesuntilsoft.

2.Addtheremainingingredientstothepan(excepteggsandnoodles).Cookoverlowheatfor20-30minutes.

3.Removethenoodlesfromthepackageandrinsewellundercoldwater.

4.Addseasoningtothebrothandmixwithnoodles.

5.Pourthebrothintoportions.Addhard-boiledeggs,choppedchickenorbeef,cilantro,sesameseeds,choppedgreenonionsandchilisauce(alloptional).


GreekKetoMoussakaPrep.time:10minutes/Cooktime:30minutes/Serves4

Forfilling:½Choppedeggplant10oz.Mincedchicken3tbsp.Marinarasauce1Mincedgarlic½Choppedonion1tsp.Driedoregano1tsp.Paprika½tsp.Groundcinnamon2tbsp.Oliveoil

Forthesauce:3tbsp.Heavycream3tbsp.Creamcheese3oz.Crushedcheddarcheese1Mincedgarlic

1.Layoutafoilbakingsheet.Cuttheeggplants,putthemonabakingsheetandpouroliveoil.Baketheeggplantsfor5minutesoruntilgoldenbrown.

2.Heatoliveoilinafryingpan,addchoppedonion,choppedgarlicandfryuntilsoft.Addchoppedchickenandseasonings,andfryuntilthemeatiscooked.Addthemarinarasauce,mixandcookforanother3minutes.

3.Mixhalfthecrushedcheddarcheese,creamcheese,heavycream,garlicandsaltinasaucepan,andcookonlowheatuntilthecheeseismeltedandthesaucebecomesthickanduniform.

4.Preheatovento400°Fdegrees.Placethepiecesoffriedeggplantonabakingsheet,topthechickenmixture,pourthesauce,sprinklewiththeremainingcheeseandbakefor20minutes.

5.Letthedishstandfor5minutesbeforeserving.Maybeservedwithgreensaladorgreens.


AlmondPancakeswithShrimpandCheesePrep.time:10minutes/Cooktime:10minutes/Serves8

1lb.Shrimpcookedandchopped2oz.Almondflour1Whiskedegg2oz.Mozzarella,shredded3tbsp.Parmesancheese,grated1tbsp.Freshdill,chopped1½tbsp.Oliveorcoconutoil,forfryingSaltandpepper,totaste

1.Mixtheshrimp,egg,almondflour,cheese,dillandseasoningsinabowlandmixwelluntilsmooth.

2.Usingatablespoontoformpancakes.Thesizeofeachdependsonyourtaste.

3.Heattheoilinapanovermediumheatandfrypancakesfor3-4minutesoneachsideoruntilcooked.

4.Putonaplateandservewithherbsandaioli,oranyothersauceofyourchoice.


CHAPTERSEVENDinner

BakedHalibutCheeseBreadedPrep.time:10minutes/Cooktime:15minutes/Serves6

2lb.Halibut(about6fillets)1tbsp.Butter3tbsp.Gratedparmesancheese1tbsp.Breadcrumbs2tsp.Garlicpowder1tbsp.DriedparsleySaltandpepper,totaste

1.Preheattheovento400°Fdegrees.Mixallingredientsthoroughlyinabowl,excepttheplate.

2.Drythefishfilletswithapapertowelandplaceeachpieceonagreasedbutteredparchmenttray.

3.Spreadthecheesemixtureintopiecesoffishsothatitcoversitstop.

4.Bakethefishfor10-12minutes(turnthebakingtrayatleastonce).

5.Increaseheatfor2–3minutesuntilthetopisgoldenbrown.Checkreadinesswithafork.


TandooriChickenLegsPrep.time:10minutes/Cooktime:25minutes/Serves2

2Wholechickenlegs4fl.oz.FattyGreekyogurt2tbsp.Oliveoil½tsp.Cumin½tsp.Turmeric½tsp.Coriander1/4tsp.Cardamom½tsp.Cayennepepper1tsp.PaprikaPinchofNutmeg1Mincedgarlicclove½tsp.Freshginger2tbsp.LimejuiceSaltandpepper,totaste

1.Heatoliveoilinasmallfryingpanovermediumheat.Addcumin,turmeric,coriander,cardamom,cayennepepper,paprikaandapinchofnutmeg.Heatthespices,thenremovefromheatandcool.

2.Mixinabowlyogurtwithspicedoil,limejuice,ginger,choppedgarlic,saltandpepper.

3.Make3-4deepcutsoneachlegandpourspicyyogurtintothem.Coverandrefrigeratefor6hours.

4.Lubricatetherackforfryingoliveoilandplaceonabakingsheet.Putthechickenontherackandfryfor5minutesoneachside.

5.Settheovento360°Fdegreesandcontinuecookingfor25minutes.

6.Servewithcauliflowerrice.


BakedEggplantwithCheesePrep.time:15minutes/Cooktime:60minutes/Serves4

1Largeeggplant,sliced1Bigegg½cupParmesancheese,grated¼cupPorkdough½tbsp.Italianseasoning1cuplow-sugartomatosauce½cupMozzarella,shredded4tbsp.Butter

1.Preheatovento400°Fdegrees.Puttheslicedeggplantonabakingsheetlinedwithapapertowelandsprinklewithsaltonbothsides.Letstandforatleast30minutessothatallthewatercomesoutoftheeggplant.

2.Mixthechoppedporkcracklings,parmesancheeseandItalianseasoninginashallowdish.Setaside.

3.Inaseparatesmallplate,beatanegg.

4.Meltthebutterandgreasethebakingdishwithit.

5.Dipeachpieceofeggplantinabeatenegg,andtheninamixtureofparmesanandcracklings,coveringeachsidewithcrumbs.

6.Placetheeggplantsinabakingdishandbakefor20minutes.Turntheeggplantslicesoverandbakeforanother20minutesoruntilgoldenbrown.

7.Topwithtomatosauceandsprinklewithchoppedmozzarella.

8.Returnthemoldtotheovenforanother5minutes,oruntilthecheesehasmelted.


ShrimpandZucchiniwithAlfredoSaucePrep.time:5minutes/Cooktime:15minutes/Serves6

8oz.Shrimp,peeled2tbsp.Butter½tspMincedgarlic1tbsp.Freshlemonjuice2Zucchini2oz.Heavycream3oz.ParmesancheeseSaltandpeppertotaste

1.Usethescooptomakezucchininoodles.

2.Heatthebutterinafryingpan,addthechoppedgarlic,redpepperandfryfor1minute,stirringconstantly.

3.Addshrimpandsimmerforabout3minutes.Addsaltandpepper,removefrompanandsetaside.

4.Inthesamepan(withshrimpjuice),addheavycream,lemonjuice,parmesan,andcookfor2minutes.

5.Addthenoodlesfromzucchiniandcookanother2minutes,stirringoccasionally.

6.Puttheshrimpbackinthepanandmixwell.

7.Ifnecessary,addsaltandpepper,garnishwithparmesanandchoppedparsley(optional)andserveimmediately.


ChickenBreastsinaGarlic-CreamSaucePrep.time:10minutes/Cooktime:25minutes/Serves4

Forchicken:2Chickenbreasts1tbsp.Lemonjuice1/4tsp.Chilipowder1tsp.Freshgratedginger1Mincedgarlic½tsp.Corianderpowder½tsp.Turmeric1oz.ButterForthesauce:4oz.Heavycream3tbsp.Crushedtomatoes4fl.oz.Chickenbroth1Onion,diced1Garlicclove,minced1/4tsp.Chilipowder1tsp.Freshgratedginger1/4tsp.Cinnamon

1.Cutthechickenbreastsintosmallpieces,thenmixtheminabowlwithlemonjuice,chilipowder,gratedginger,choppedgarlic,corianderpowder,turmeric,saltandpepper.

2.Heat2tablespoonsofbutterinafryingpanovermediumheat,thenaddtheonionsandgarlic,andsimmerfor2minutesoruntilfragrant.

3.Addchickenpiecesandcookfor4-5minutes.Whenthechickeniswhite,addheavycream,chickenbroth,choppedtomatoes,seasoningsandmixwell.Bringtoaboil,thenreducetheheattominimum,coverandsimmerfor6-7minutes.

4.Ifyoulikesaucethicker-removethelidandsimmerittothedesiredconsistency.

5.Servewithsteamedbroccolioranyotherlow-carbproducttoyourtaste.


SalmonFilletwithCreamSaucePrep.time:10minutes/Cooktime:15minutes/Serves3

2tbsp.Oliveoil3Salmonfillets2Garliccloves,minced1cupHeavywhippedcream1oz.Creamcheese2tbsp.Capers1tbsp.Lemonjuice2tsp.Freshdill2tbsp.Parmesancheese,grated

1.Placealargefryingpanovermediumheatandheattheoliveoil.Oncethepanishot,addthesalmonfillet,fryingeachsideforaboutfiveminutes.

2.Assoonasthesalmoniscooked,removeitfromthepanandsetaside.

3.Inthesamepan,roastthechoppedgarlicovermediumheattoaflavorfulstate.

4.Addheavycream,creamcheese,lemonjuiceandcapers.

5.Bringthemixturetoalightboil,stirringoftentothicken.

6.Assoonasthesaucebeginstothicken,putthesalmonbackinthepanandcoveritwithcreamysauce.

7.Reduceheattomedium-low-justtowarmthefillet.

8.GarnishwithfreshdillandgratedParmesancheese.


BeefCasserolewithCabbageandCheesePrep.time:15minutes/Cooktime:30minutes/Serves8

2lb.Cauliflower8oz.Softenedcreamcheese1lb.Groundbeef½Onion,diced1tbsp.WorcestershireSauce1cupShreddedcracklings1Bigegg2cupCheddarcheese,grated5oz.BaconSaltandpepper,totasteExtrasidedish:choppedonion

1.Cutthebacon,andthenfryitinahotfryingpan.Putitonapapertoweltoabsorbexcessfat.Removemostofthefatfromthepan,youwillneedonlyafewtablespoons.

2.Frytheonionsinbaconfatuntilitisgoldenbrown.

3.Addgroundbeefandfrywell.AddtheWorcestershiresauceand,ifnecessary,seasonings.Transferthemixturetoalargebowl.

4.Inaseparatebowl,mixthecabbageandcreamcheese,thenwhiskeverythingtogetherusingahandmixerorblender.Theconsistencyofeverythingshouldbelikemashedpotatoes.Ifnecessary,addseasoning.

5.Addchoppedbaconandeggtobeefmixtureandmixwell.

6.Placethegroundbeefonthebottomofthebakingdish,andputthecauliflowerpureeontop.

7.Sprinklecasserolewithchoppedcheddarcheeseandbacon.

8.Bakeat400°Ffor30minutes.

9.Ifyouwant,sprinklethefinisheddishwithchoppedonion.


CreamySpinachPrep.time:10minutes/Cooktime:20minutes/Serves4

2tbsp.Butter2tbsp.Oliveoil1Onion,diced2Garliccloves,minced9oz.Freshspinach2fl.oz.Creamcheese2fl.oz.Heavycream

1.Heatthecreamandoliveoilinafryingpanatmedium-hightemperature.

2.Addgarlicandonions,andstircontinuouslyfor2-3minutesuntilsoft.

3.Addthespinach(handfulatatime)andfryuntilitwithers.Putinafinestrainerandsqueezetheliquid.

4.Returnthespinachtothepan,seasonwithpepperandsalt,andaddtheheavycream.Cookuntilbubblesinthecream.

5.Mixwithcreamcheeseuntilitiscompletelymelted,andthemixtureisthickandbubbly.Removefromheatandserve.


FriedCodwithTomatoSaucePrep.time:10minutes/Cooktime:20minutes/Serves4

Afish:1lb.(4fillets)Cod1tbsp.Butter1tbsp.OliveoilSaltandpepper,totaste

Tomatosauce:3Largeeggyolks3tbsp.Warmwater8oz.Butter2tbsp.Tomatopaste2tbsp.Freshlemonjuice

Afish:

1.Seasonthefilletsonbothsides.Notethatthesaltmustbeputatthelastminute,beforecooking,soasnottoburnthefish.

2.Pouroliveoiloverthebottomoftheanti-gratepanandturnonmediumheat.Addbutter.Whentheybegintosizzle,addcodfilletandfryfortwoorthreeminutes,thenturnitovertotheotherside.

3.Tiltthepan,collecttheoilwithaspoonanddipthefishinit.Continuecookingforanothertwoorthreeminutes.

Tomatosauce:

1.Meltthebutter.

2.Boileggyolksandwarmwater(1tablespoonofwaterforeacheggyolk)fortwominutesuntilthickandcreamy.

3.Oncetheyolkshavereachedthedesiredconsistency,removethemfromtheheat.Begintobeatthem,slowlypouringinthebutter.Beatuntilsmooth.

4.Seasonwithsaltandpepper.Youcanalsoaddherbsifyouwant.

5.Addtomatopasteandmix.

6.Addlemonjuiceandadjusttheconsistencywithalittlewarmwatertoslightlydilutethesauce.


BraisedBeefinOrangeSaucePrep.time:10minutes/Cooktime:90minutes/Serves6

2lb.Beef3cupsBeefbroth3tbsp.Coconutoil1OnionPeelandjuiceof1orange2tbsp.Applevinegar1tbsp.Freshthyme2½tsp.Garlic,chopped2tsp.Groundcinnamon2tsp.Erythritol1tsp.SoysauceRosemary,sage,bayleaf,salt,pepper,totaste

1.Cutvegetablesandmeatintocubes.Squeezeorangejuiceandrubitinzest.

2.Heatcoconutoilinacastironskillet.

3.Addseasonedmeat(salt+pepper)tothepaninbatches.Donotoverfillthepan.

4.Fryituntilbrownandremovefromthepan.

5.Assoonasyourbeefisready,addvegetablestothepan.Cookfor1-2minutes.

6.Addorangejuiceandthenputalltheotheringredientsinthepan,withtheexceptionofrosemary,sageandthyme.

7.Cookfor30seconds,andthenaddallotheringredients.

8.Stewfor3hours.

9.Openthepanandaddtheremainingspices.Letitcookfor1-2hours.


MeatloafPrep.time:10minutes/Cooktime:60minutes/Serves8

1lb.Groundbeef½tsp.Garlicpowder½tsp.Cumin6slicesCheddarcheese2oz.Slicedonions2oz.Greenonions,chopped½cupSpinach¼cupMushrooms

1.Mixthemeatwithsalt,pepper,garlicandcumin.Putthestuffingintheform,leavinginthemiddleaplaceforthefilling.

2.Putcheeseonthebottomoftheroll.

3.Addonions,spinachandmushrooms.

4.Usetheremainingmeattocoverthetopwithspinachandmushroomsasalid.

5.Bakeat370°Fforonehour.


KetoChiliPrep.time:10minutes/Cooktime:30minutes/Serves6

2lb.Youngbeef8oz.Spinach1cupTomatosauce2oz.Parmesancheese2Greenbellpeppers1Onion1tbsp.Oliveoil1tbsp.Cumin1½tbsp.Chilipowder2tsp.Cayennepepper1tsp.GarlicpowderSaltandpepper,totaste

1.Slicetheonionsandpeppers.Thenseasonwithsaltandpepper,andsimmerinoliveoilatmediumhightemperature,stirringoccasionally.Afterthevegetablesareready,reducetheheattominimum.

2.Frythebeefuntilbrown.Seasonwithsalt,pepperandspices.

3.Oncethebeefisfried,addthespinach.Cookfor2-3minutes,thenmixwell.

4.Addtomatosauce,mixwell,thenreducetheheattomedium-lowandcookfor10minutes.

5.AddParmesancheeseandmixeverythingtogether.Thenaddthevegetablesandmixagain.Cookforafewminutes.


BeefCroquetteswithSausageandCheesePrep.time:10minutes/Cooktime:30minutes/Serves12

1lb.Mincedbeef1Chorizosausage1cupCheddarcheese8fl.oz.Tomatosauce3oz.Shreddedporkskins2Largeeggs1tsp.Cumin1tsp.Chili


2.Cutthesausageintosmallpiecesandmixwellwiththebeef.

3.Addporkskins,spices,cheeseandeggs.

4.Mixeverythingtogetheruntilyoucanformthemeatballs.

5.Placethemonabakingsheetwithabakingsheet.

6.Bakeintheovenfor30-35minutes.

7.Topwithtomatosauce.


EggplantwithBaconPrep.time:10minutes/Cooktime:20minutes/Serves6

1lb.Bacon1lb.Eggplant1cupHeavywhippedcream2tbsp.Butter2Garliccloves,grated1tbsp.Whitewine1tbsp.Lemonjuice1cupParmesancheese,shredded

1.Slicethebaconandfryitinalargefryingpanovermediumheat.

2.Whenthebaconiscrispy,pullitoutofthepanandplaceitonapapertowel.Saveallthefat.

3.Peelandslicetheeggplant.Cookitinbaconfatuntilitsoftens.

4.Ascookingprogresses,theeggplantwillabsorballthefat.Cleanthecenteroftheplaceandpour2tablespoonsofoilintoit.Stireverythingsothattheeggplantsarecoveredinmeltedbutter,thenaddthegratedgarlic.

5.Pouracupofheavywhippedcreamintothepan.Thenaddwhitewineandlemonjuice.

6.AddacupofshreddedParmesancheeseandmix.

7.Mixeverythingwithabouthalfthebacon.

8.Servewiththeremainingbacon,laidoutontop.Youcanalsochopfreshbasilfromabove.


CHAPTEREIGHTDesserts

CheesecakeKeto-CupcakesPrep.time:10minutes/Cooktime:15minutes/Serves12

4oz.Almondflour2oz.Butter,melted8fl.oz.Softcreamcheese2Eggs6oz.Granulatedketosweetener1tsp.Vanillaextract

1.Heattheovento350°Fdegrees.Layouttheparchment12moldsformuffins.

2.Mixtogetherthealmondflourandbutter,thenspreadthemixturewithaspoonovertheformsandslightlypushitinside.

3.Mixcreamcheese,eggs,sweetenerandvanillaextractwithamixeruntilsmooth.Spreadthespoonontopofthedoughinthetins.

4.Bakeinapreheatedovenfor15to17minutes.

5.Beforeserving,cupcakesshouldstandintherefrigeratorforabout8hours.

PERSERVINGCalories:204.Fat:21g.Protein:4.9g.Carbs:2

ChocolateswithBerriesPrep.time:10minutes/Cooktime:15minutes/Serves12

4tbsp.Solidcoconutoil2tbsp.Cocoapowder1tbsp.Erythritolorxylitol1tbsp.Liquidcoconutoil2tbsp.Cocoabutter1cupFreshberriesmixOptional:gratedunsweetenedcoconutorrawchoppednuts

1.Addsolidcoconutoil,cocoabutter,liquidcoconutoil,salt,cocoapowderandsweetenertotasteinasaucepan,thenstiroverlowheatuntilcompletelydissolved.

2.Pourthechocolatemixtureintothesiliconetrayforatleast12forms.Sprinkleberriesevenly(alongwithanyotheradditives,ifused).

3.Placethetrayinthefridgeforabout15minutes.

4.Storeleftoversinarefrigeratorinaclosedcontainer.


KetoCookieswithRaspberryJamPrep.time:10minutes/Cooktime:15minutes/Serves12

2cupAlmondflour1/4tspXanthangum½tsp.Bakingpowder4oz.Softbutter2oz.Erythritolorotherketo-friendlysweetener1tsp.Vanillaextract1Egg3tbsp.Raspberryjam/sugarfreejam

1.Preheattheovento370°Fdegreesandplaceabakingsheetwithparchmentpaper.

2.Mixflour,xanthangum,bakingpowderandsaltinasmallbowl.Putaside.

3.Inaseparatebowl,beatthebutterandsweeteneruntilthemassbecomesairy.

4.Addeggandvanillaextract.

5.Addtheflourmixtureandmixwell.

6.Dividethedoughinto12ballsandplaceonthepreparedbakingsheet.

7.Clickonthecenterofeachballtomakeacookie.Inthecenterofeachplace1/2tsp.ofjam.

8.Bakecookiesfor10–12minutes,untiltheedgesarelightgoldenbrown.

9.Allowtocooluntilthejamhardens.


ChocolateBrownieinaMugPrep.time:5minutes/Cooktime:10minutes/Serves12

1Bigegg2tbsp.Almondflour½tsp.Bakingpowder2tbsp.Unsweetenedcocoapowder1tbsp.Butterorcoconutoil½tsp.Vanillaextract1tbsp.Steviaorketo-friendlysweetenerofyourchoice

1.Oilonelargecuportwosmallshapes.Putaside.

2.Addallingredientstoasmallbowlandmixwithasmallwhiskuntilsmooth.

3.Pourthedoughintothepreparedformandplaceinthemicrowaveforabout1minute(twoservings)or75secondsperservinginamug.


LemonBlueberryKeto-CakesPrep.time:10minutes/Cooktime:20minutes/Serves12

Dough:4Eggs3/4cupFattycoconutmilk1tsp.Purevanillaextract½cupCoconutflour1½tbsp.Xylitol1tsp.Bakingpowder½tsp.Xanthangum1/8tsp.PinkHimalayansalt3tbsp.Herbalunsaltedbutter,melted3/4cupFreshblueberries

Lemonicing:1Lemon,juiceandzest5tbsp.Powdered(non-granular)steviaorxylitol

1.Preheattheovento370°Fdegrees.

2.Inalargebowl,mixtheeggs,coconutmilkandvanilla.

3.Addcoconutflour,xylitol,bakingpowder,xanthangumandsalt,andbeatwell.Addmeltedbutterandmixagain.

4.Carefullyaddfreshblueberries.

5.Fill12cupcakeswithdough,abouthalf.

6.Placeabakingtraywithformsonthecentralgridoftheovenandbakeforabout20minutes.

7.Removefromovenandcool.

8.Mixlemonjuicewithpowderedsweetenerandpoureachcupcakewithasmallamountoficing.Garnishwithfreshlemonpeel.


ChocolateKetoFudgePrep.time:5minutes/Cooktime:10minutes/Serves12

½cupAlmondoil½cupCoconutoil2oz.Unsweetenedcocoapowder3tbsp.Ketosweetener1tsp.Vanillaextract2oz.Walnuts(optional)

1.Addcoconutandalmondoil,andcocoapowderinablender,andbeatuntilsmooth.

2.Addvanilla,sweetenerandsalt.Ifdesired,addwalnutsorotheringredientstoyourtaste.

3.Pourthemixtureintoabakingdishlinedwithparchmentpaper.Putitinthefridgeuntilitiscompletelycool,thenpullitoutandcutitinto16smallsquares.

Note:Youcantrytoaddthefollowingtoppings:LowcarbchocolatecrumbSomepeanutbutterCreamcheeseSeasaltAfewdropsofpeppermintoil


CheesecakeMintPrep.time:10minutes/Cooktime:15minutes/Serves64

1½cupAlmondflour2½cupPowderederythritol5tbsp.Meltedbutter1lb.Softcreamcheese15Wholemintleaves2fl.ozcupHeavycream6oz.Low-carbblackchocolate1/4tsp.Mintextract.

1.Preheattheovento176degrees.

2.Placeasquarebakingsheetwithparchmentpaper.

3.Inalargebowl,mixthealmondflourandhalfacupoferythritol.

4.Pourthemeltedbutterintothebowlandmixtheingredientsuntilthedoughisformed.

5.Putthedoughonabakingsheetandbakefor8minutesoruntillightbrown.

6.Removethepanfromtheovenandcool.

7.Makethefilling,whippingcreamcheeseandremainingerythritolwithamixeruntilsmooth.

8.Putmintleavesandheavycreaminafoodprocessorandblenduntilsmooth.

9.Addthemintmixturetothecreamcheesefillingandmixwell.

10.Putthestuffingonthedoughinabakingsheet,thenputitinthefreezerfor3hours.

11.Takeoutthecheesecakefromthepan,cutinto64squaresandputitbackinthefreezer.

12.Meltthechocolateinthemicrowave,stirringoften,untilitbecomesliquid.

13.Addmintextract,thendiporsprinkleeachpieceofcheesecakewithmintchocolateandletitcool.


CHAPTERNINEStaples

HomemadeKetoMayoPrep.time:5minutes/Cooktime:10minutes/Serves12

6fl.oz.Oliveoil4fl.oz.Coconutoil1Egg2Eggyolks1tsp.DijonmustardPinchofsaltandsmokedpaprika3dropsLiquidstevia

1.Startbyaddingoilstotheblenderbowltomeasurethem.Makesureyourcoconutoilisnothot.

2.Addallotheringredients.

3.Startmixingwithoutliftingtheblender.

4.Continuemixingbyholdingtheblenderatthebottomofthecontainer.

5.Movetheblenderupanddownuntilthemayonnaiseisfullyemulsified.

6.Putmayonnaiseinaglassjarwithalidandplaceintherefrigerator.Ifyouareusingwhey,leaveonarackfor7hours,thenrefrigerate.

NOTE:Ifyoudonothaveadipblender,putallingredients,exceptbutter,inyourblenderorfoodprocessor,andturniton.Verycarefullyandveryslowlystartaddingoil.Asthemayonnaisebeginstoemulsify,youcanstartaddingoilalittlefaster,untilyoureachasteadystream.

PERSERVING(1tbsp.)Calories:130.Fat:14g.Protein:1g.Carbs:0.5

HomemadeSambalSaucePrep.time:5minutes/Cooktime:30minutes/Serves10

1Onion2tsp.Chilipeppers,dried3tbsp.Low-sugarketchup2tbsp.CoconutoilSalt,totaste

1.Cuttheonionandmixuntilsmooth.Setaside.

2.Cutthedriedchiliesandremovetheseeds.Boilthepeppersforabout30minutesoruntilsoft.Thenturnthepepperintoapaste.

3.Inaheatedfryingpan,meltcoconutoil.Thenaddalltheingredientsandmixthoroughly.

PERSERVING(1tbsp.)Calories:36.Fat:3g.Protein:0.5g.Carbs:1.5

LowCarbKetchupPrep.time:5minutes/Cooktime:5minutes/Serves10

3/4cupTomatopaste2tbsp.Applecidervinegar2tsp.KetosweetenerPinchofsalt1tsp.Garlicpowder3/4tsp.OnionpowderPinchofCayennePepper1cupWater

1.Addalltheingredientstoalargebowlandwhiskwell.

2.Adjustthesaltandsweetenertotaste.

PERSERVING(1tbsp.)Calories:20.Fat:0g.Protein:1g.Carbs:2

DutchKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves10

6Eggyolks1dropWorcestershiresauce1dropLowcarbhotsauce1Lemon,juicePinchofsaltandgroundblackpepper8oz.Butter

NOTE:Thekeytosuccessistomakesureyourbutterishotenoughtolightlycookeggs.Itisimperativethatyouaddtheoilimmediatelyafterremovingitfromthemicrowave.

1.Putthefirst5ingredientsinablender.Heatthebutterinthemicrowave(coverwithapapertowelsothatitdoesnotsplash)for2-3minutes.

2.Settheblendertolowspeedandquicklypourtheoilthroughthetopoftheblender.Beatabout10-15secondsuntilsmooth.

PERSERVING(servefor10oz.)Calories:120.Fat:12g.Protein:2g.Carbs:1

TapenadeKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8

1cupBlackolivesinbrine1oz.Capers4fl.oz.MixOliveandAvocadooils2Garlic,cloves3tbsp.Lemonjuice2tsp.Applecidervinegar1cupFreshbasil1cupFreshparsley½tsp.Blackpepper

1.Putalltheingredientsinablenderorfoodprocessor,andbeatatlowspeeduntilcompletelyhomogeneous.

2.Pourintodishesandstoreintherefrigeratorforupto1week.


MeatKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8

1Shallot4Garlic,cloves½cupCilantro½cupParsley1Lemonjuice3tbsp.Redwinevinegar2tsp.CrushedredpepperPinchofsaltandblackpepper¼cupOliveoil

1.Mixallingredientsexceptoliveoilinafoodprocessor.Continuingtobeat,pourtheoilthroughthetopofacontinuousstream.

2.Seasontotasteandaddmoreoiland/oracoupleoftablespoonsofwater,ifnecessary,sothatthesauceismorefluid.


QuickPickledKetoVegetablesPrep.time:5minutes/Cooktime:5minutes/Serves10

1½cupFilteredwater1½cupApplecidervinegar1½tbsp.PinkHimalayansaltOptional:1/4tsp.granulatedstevia

Suggestedvegetablesforquickpickling:6smallwholecarrots½Asparagus,withcutends½cupThinlyslicedcucumber½cupThinlyslicedredonion

1.Inasmallsaucepanovermediumheat,mixalltheingredientsforthebrine.Heattheliquidtoagentleboiluntilthesaltandsweetenerdissolve(about2minutes).

2.Spreadthevegetablesintothejarsandcarefullyfillthemwithbrine.Allowthejarstocool,thenclosethelidsandstoreintherefrigerator(upto2months).

PERSERVINGCalories:10.Fat:0.1g.Protein:0.1g.Carbs:2

ADVICEFORGOINGOUTTOEAT

Itisnotsodifficulttoturnmanyoftherestaurantmenusintodishesthataresuitableforketo-diets.Hereisafewtipshowtomakeiteasier.

Mostestablishmentsoffermeatandfishdishes.Orderthem,andaskthemtoreplacethehigh-carbsidedishwithvegetables.

Eggdishessuchasscrambledeggsorbaconandeggsarealsogreat.

Anothergreatoptionisaburgerwithoutabun.Youcansimplynoteatbread.

InMexicanrestaurants,youcanenjoymeatdisheswithasatisfiedportionofcheese,salsaandguacamolesaucesandsourcream.

NOTE:Wheneatingout,choosemeat,fishoreggdishes.Andorderanextraportionofvegetables.

CONCLUSION

AttheverybeginningitcanbehardtosticktoKetoDiet.However,thepopularityof"clean"foodisbecomingwider,whichmakesiteasiertofindhigh-qualitylow-carbfoods.

Makeasimpleandstrictpath.Thebestresultscanbeachievedbythosewhostrictlylimittheintakeofcarbo.Inthefirstmonthtrytokeepthelevelofcarboconsumedaslowaspossible.Removefromyourdietasextrasugarandartificialsweeteners(forexample,dietsoda).Excludingthemfromthedietsignificantlyreducessugarcravings.

Mrinkwaterandreplenishelectrolytes.Mostofthecommonproblemsarecausedbydehydrationandlackofelectrolytes.Whenyoustartaketodiet(orifyou’vebeenstickingtoitforalongtime),makesureyoudrinkenoughwater,addsomemultivitamintoyourdiet.Ifyoustillencountersideeffects,orderelectrolytesasaseparatesupplement.

Keepanutritiondiary.Goingbeyondtheacceptablecarbolevelisveryeasy.Hiddencarboisfoundinalmosteveryproductyoueat.Recordingwhatyoueathelpscontroltheamountofnetcarboconsumedandfeelresponsibleforyourdiet.

Theketogenicdietisalow-carb,high-fatdiet.Lowersbloodsugarandinsulinlevels,shiftsmetabolismfromcarbohydratestofatsand

ketones.

Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.

Copyright

Copyright2019byMichaelStewart-Allrightsreserved.AllrightsReserved.Nopartofthispublicationortheinformationinitmaybequotedfromorreproducedinanyformbymeanssuchasprinting,scanning,photocopyingorotherwise

withoutpriorwrittenpermissionofthecopyrightholder.DisclaimerandTermsofUse:Efforthasbeenmadetoensurethattheinformationinthisbookisaccurateandcomplete,however,theauthorandthepublisherdonotwarranttheaccuracyoftheinformation,textandgraphicscontainedwithinthebookduetotherapidlychangingnatureofscience,research,knownandunknownfactsandinternet.TheAuthorandthe

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