Tips Before You Get Started

Additional Notes About Recipes + Allergy Table Legend

Recipes - Allergy Table

1
2
15

ACCELERATED WEIGHT LOSS DIET PLANS

Plan 1: Keto Primal Weight Loss
Plan 2: Keto Paleo Weight Loss (dairy-free)
Plan 3: Nut-free Weight Loss

3
5
7

SLOW WEIGHT LOSS OR MAINTENANCE DIET PLANS

Plan 4: Keto Primal Weight Maintenance
Plan 5: Keto Paleo Weight Maintenance (dairy-free)
Plan 6: Nut-free Weight Maintenance

9
11
13

ABOUT US
About us
KetoDiet Apps
Copyright & Disclaimer

29
30
31

TABLE OF CONTENTS

TIPS

BEFORE YOU GET STARTED

There are 6 diet plans you can choose from. The ones for accelerated weight loss are limited in calories and in
certain ingredients such as sweeteners and nuts. Since calorie intake is different for everyone, you may need to
add snacks from the Savory Snacks Chapter (p. 69) if your requirements are higher.

All diet plans have have been created for family use - not for individual use (i.e. multiple servings). If you need a diet
plan with servings for one person only, you will have to adjust the recipes and serving sizes. You can also download
my free meal plans which I created for individual use.
I used the KetoDiet App to calculate the nutrition facts and create all 6 diet plans. You can use my App to plan your
diet and make your own diet plans.
Some recipes include side dishes, while other recipes have side dishes added. Nutrition facts are calculated for all
meals including side dishes. Any ingredients marked as optional are excluded from nutrition facts.

TIPS

Diet plans for slow weight loss or weight maintenance are higher in calories and allow for more types of foods such
as bread substitutes and sweeteners.

ADDITIONAL NOTES ABOUT RECIPES

Several recipes include dairy-free alternatives which you can use for paleo-friendly meal plans.

When making Fluffy Grain-free Sunflower Bread (p. 20): When mixing wet and dry ingredients, immediately after
you pour the egg yolk mixture into the dry mixture, add the whipped egg whites and gently mix in. If you wait too
long between adding the egg yolk mixture and egg whites, the dough will clump up, as it contains psyllium which
is very absorbent.
When making Pork Tenderloin (p. 172): You can either use one large loin (see the photo) or 2-3 small tenderloins.

TIPS

For a nut-free version of Keto Buns, check out this recipe on my blog or use the Fluffy Grain-free Sunflower Bread
(page 20).

ALLERGY INFORMATION
Common allergens and dietary preferences are highlighted for each meal. You can find a complete overview for all
recipes included in my book on page xxx.

DAIRY

NIGHTSHADES

FISH

PORK

EGGS

NUTS

SHELLFISH

VEGETARIAN MEAL

KETO & PRIMAL WEIGHT LOSS

DAY

BREAKFAST

LUNCH

DINNER

Spanish Eggs (p. 53)

Salmon Roulade (p. 80)

+ Green & Feta Salad (p. 107)

Chicken Casserole (p. 129)

1
Egg Muffin in a Cup (p. 56)

Chicken Casserole (p. 129)

Shepherds Pie (p. 178)

2
Zucchini & Pumpkin
Hash (p. 48)

Easy Cloud Sandwich (p. 87)

Shepherds Pie (p. 178)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

36.1
9.8
26.4
74.6
108

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1385
8
22
70

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

28.6
9.9
18.7
80.5
97.8

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1300
6
25
69

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

28.7
8.3
20.3
92.5
118

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1520
5
25
70

kcal
%
%
%

DAY

BREAKFAST

LUNCH

DINNER

Hot Keto Porridge (p. 68)

Curried Chicken
Stuffed Avocado (p. 111)

Danish Meatballs
with Tomato Sauce (p. 170)

4
Low-carb Latkes (p. 51)

3x Meaty Guac Muffins

(p. 84)

Chicken Kiev (p. 118) with

Vegetable Mash (p. 190)

5
Pumpkin Mug Cake

3x Meaty Guac Muffins

Herbed Fish & Veg Tray

(p. 61)

(p. 84)

(p. 145)

6
Fluffy Cocoa & Berry
Omelet (p. 67)

Creamy Green
Gazpacho (p. 97)

Caesar Salad
in a Cheese Bowl (p. 108)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

41.9
24.3
17.6
69.8
130

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1567
5
18
77

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

48.9
23
26
72.9
115

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1491
7
20
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

41.3
20.5
20.8
74.9
104

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1381
6
23
71

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

36.9
14.3
22.6
77
117

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1485
6
21
73

kcal
%
%
%

KETO PALEO WEIGHT LOSS

DAY

BREAKFAST

LUNCH

DINNER

Baked Scotch Egg (p. 46)

Cream of Zucchini Soup

Turkey Patties with

Cucumber (p. 132)

(p. 100)

1
Spanish Egg (p. 53)

Fudgy Protein Bars (p. 95)

Lamb Avogolemono (p. 180)

+ Roasted Cauliflower (p. 196)

2
Eastern European Hash
(p. 47)

Chicken Chard Wraps (p. 86)

Herbed Fish & Veg Tray

(p. 145)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

19.2
5.9
13.3
75.5
104

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1319
4
23
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

41.2
14.8
26.4
72.8
114

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1450
7
20
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

31.5
11.3
20.1
88.8
108

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1446
6
25
69

kcal
%
%
%

DAY

BREAKFAST

LUNCH

DINNER

Zucchini & Pumpkin

Hash (p. 48)

Salmon Nori Rolls (p. 88)

Chicken Minestrone (p. 101)

4
Baked Scotch Egg
(p. 46)

Spiced Coconut
Granola Bars (p. 94)

Beef Meatballs
with Zoodles (p. 153)

5
Egg Muffin in a Cup
(p. 56)

Beef Meatballs
with Zoodles (p. 153)

Thai-Style Chicken
Stir-fry (p. 125)

6
Vanilla & Berry Chia
Parfait (p. 60)

Sushi: Spicy Tuna

Rolls (p. 146)

Chicken Nuggets (p. 114) &

Cabbbage w Pancetta (p. 198)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

29.4
10.7
18.7
68.7
107

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1348
6
21
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

26.9
14.8
12.1
73.4
123

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1487
3
20
77

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

28.2
10.9
17.3
69.2
109

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1358
5
21
74

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

47.2
23.4
23.8
75.7
110

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1434
7
22
71

kcal
%
%
%

NUT-FREE WEIGHT LOSS

DAY

BREAKFAST

LUNCH

DINNER

Creamy Keto
Smoothie (p. 203)

3x Meaty Guac Muffins

Spicy Thai
Noodle Soup (p. 104)

(p. 84)

almond
milk

water

Breakfast Frittata (p. 54)

Spicy Thai
Noodle Soup (p. 104)

Pork Skewers + Asparagus

and Orange Mayo (p. 166)

2
Breakfast Frittata (p. 54)

Zucchini Lasagna (p. 92)

Creamy Mushroom Risotto

(p. 186)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

33.7
11.6
22.1
67.6
107

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1329
7
20
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

20.5
6.9
13.6
81.1
111

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1399
4
23
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

25.6
8.6
17.1
72.4
102

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1299
5
23
72

kcal
%
%
%

DAY

BREAKFAST

LUNCH

DINNER

Baked Scotch Egg

Creamy Mushroom Risotto

One-pot Pork Curry

(p. 46)

(p. 186)

(p. 176)

4
Spanish Egg (p. 53)

One-pot Pork Curry

(p. 176)

Greek Roast Lamb (p. 181)

+ Creamy Veg Mash (p. 190)

5
Chai Tea Turmeric Latte
(p. 207)

Easy Cloud Sandwich (p. 87)

Cuban Shredded Beef

(p. 151) + Cauli-rice (p. 37)

6
Low-carb Latkes (p. 51)

Chicken Chard Wraps (p. 86) Perfectly Pulled Pork (p. 163)
+ Broccoli Patties (p. 192)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

24.4
7.2
17.2
66
98.9

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1249
6
22
72

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

36.9
10.3
26.6
68.8
107

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1379
8
20
72

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

21.5
5.8
15.7
75.8
116

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1417
4
22
74

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

31.7
12.1
19.6
81
113

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1463
5
23
72

kcal
%
%
%

KETO & PRIMAL WEIGHT MAINTENANCE

DAY

BREAKFAST

LUNCH

DINNER

Keto Egg Benedict (p. 45)

Healthy Salmon Bagels

Cobb Salad
in a Tortilla Bowl (p. 112)

(p. 83)

1
Chocolate & Orange Spiced
Granola + Cream (p. 62)

Zucchini Lasagna (p. 92)

Lamb Vindaloo (p. 180) +

Spicy Asian Cauli-Rice (p. 189)

2
Chorizo & Kale Hash (p. 49)

Creamy Green Gazpacho

(p. 97)

BBQ Chicken Drumsticks

(p. 122) + Zucchini Fries (p. 193)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

35.6
19.1
16.4
78.2
148

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1720
4
18
78

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

41.6
16.8
24.9
88.9
137

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1731
6
21
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

47.1
22.6
24.5
78.1
138

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1722
6
19
75

kcal
%
%
%

DAY

BREAKFAST

LUNCH

DINNER

Chocolate & Orange Spiced

Granola + Cream (p. 62)

Caesar Salad
in a Cheese Bowl (p. 108)

Vegetarian Stuffed
Avocado (p. 106)

4
Spinach & Feta Crepes
(p. 55)

Slovak Sauerkraut Soup

(p. 99) + 1 Keto Bun (p. 26)

Lamb Meatballs with Feta

(p. 182)

5
Crispy Bacon Pancakes
(p. 58)

Slovak Sauerkraut Soup

(p. 99) + 1 Keto Bun (p. 26)

Salmon & Asparagus

Hollandaise (p. 134)

6
Keto Hot Chocolate (p. 209)

Curried Chicken Stuffed

Avocado (p. 111)

Slow Cooked Beef Korma

(p. 150) + Cauli-Rice (p. 37)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

48.8
25.6
23.2
73.4
151

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1798
5
17
78

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

49.3
20.9
28.4
87.2
139

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1766
7
20
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

42.9
20.6
22.3
89
143

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1768
5
21
74

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

38.7
21
17.7
74.6
151

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1739
4
17
79

kcal
%
%
%

10

KETO & PALEO WEIGHT MAINTENANCE

DAY

BREAKFAST

LUNCH

DINNER

Chorizo & Kale Hash (p. 49)

Creamy Green Gazpacho

Chicken Satay + Peanut S.

(p. 115) & Braised Veg (p. 200)

(p. 97)

1
2x Cinnamon Rolls (p. 64)

3x Meaty Guac Muffins

(p. 84)

Chicken Curry Meatballs

(p. 127) + Cauli-Rice (p. 37)

2
Baked Scotch Egg (p. 46)

Chicken Curry Meatballs

(p. 127) + Cauli-Rice (p. 37)

Slow-roast Pork Belly

+ Potato Salad (p. 168)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

51.8
23.3
28.5
69.8
141

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1700
7
17
76

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

56.4
29.7
26.7
80.2
121

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1565
7
21
72

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

32.6
12.6
19.9
82.3
141

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1728
5
20
75

kcal
%
%
%

11

DAY

BREAKFAST

LUNCH

DINNER

Fluffy Cocoa & Berry

Omelet (p. 67)

Vegetarian Stuffed
Avocado (p. 106)

Succulent Steak
Chimichurri Sauce (p. 158)

4
Low-carb Latkes (p. 51)

Curried Chicken Stuffed

Avocado (p. 111)

Herb-crusted Lamb (p. 174)

+ Veg Mash (p. 190)

5
Crispy Bacon Pancakes

Chicken Chard Wraps (p. 86) Ultimate Keto GuacBurger

(p. 58)

(p. 156)

6
Zucchini & Pumpkin
Hash (p. 48)

Cauliflower & Chorizo Soup

(p. 103) + 1 Keto Bun (p. 26)

Healthy Fish Sticks

+ Slaw (p. 142)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

43.7
21.9
21.8
67
160

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1837
5
15
80

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

45.1
23.5
21.7
66.9
157

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1823
5
15
80

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

35.2
18.5
16.7
86.6
151

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1798
4
20
76

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

44.7
20.6
27.1
84.4
124

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1612
7
22
71

kcal
%
%
%

12

NUT-FREE WEIGHT MAINTENANCE

DAY

BREAKFAST

LUNCH

DINNER

Chorizo & Kale Hash (p. 49)

Creamy Green Gazpacho

Grilled Trout (p. 139)

& Steamed Broccoli (p. 195)

(p. 97)

1
Eastern European
Hash (p. 47)

3x Meaty Guac Muffins (p. 84)

Roast Duck + Braised

Cabbage (p. 131)

2
Pumpkin Spice
Coffee (p. 206)

Salmon Roulade (p. 80)

+ Green & Feta Salad (p. 107)

Ribeye + Horseradish S.
(p. 162) & Grilled Veg (p. 191)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

41.8
18.7
23.1
72.1
146

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1729
5
17
78

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

45.7
18.1
27.7
79.1
131

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1658
7
20
73

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

37.1
11.2
25.9
76
161

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1868
6
16
78

kcal
%
%
%

13

DAY

BREAKFAST

LUNCH

DINNER

Spanish Eggs (p. 53)

Caesar Salad
in a Cheese Bowl (p. 108)

Slow-roast Pork Belly

+ Potato Salad (p. 168)

4
Low-carb Latkes (p. 51)

Salmon Nori Rolls (p. 88)

Succulent Steak
Chimichurri Sauce (p. 158)

Creamy Keto Smoothie

Creamy Green Gazpacho

(p. 203)

(p. 97)
almond
milk

water

Baked Scotch Egg (p. 46)

Pork with Chorizo & Kale

(p. 172) + Brussels S. (p. 199)

Vegetarian Stuffed
Avocado (p. 106)

Pork with Chorizo & Kale

(p. 172) + Brussels S. (p. 190)

NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

34.3
10.1
24.2
78.8
146

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1758
6
18
76

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

33.5
15.9
17.6
71.1
140

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1652
4
18
78

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

40.7
15.8
24.9
72.1
132

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1593
6
18
76

kcal
%
%
%

TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:

42
21.3
20.7
79.5
134

g
g
g
g
g

CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:

1670
5
20
75

kcal
%
%
%

14

TIPS

RECIPES - ALLERGY TABLE

Below is a complete overview for all recipes included in The KetoDiet Cookbook.

DAIRY

NIGHTSHADES

FISH

PORK

EGGS

NUTS

SHELLFISH

VEGETARIAN MEAL

15

RECIPES

A-B

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

ASIAN FISH BALLS WITH SWEET

CHILI SAUCE (p. 148)
ASIAN SPICED BEEF
MEATBALLS (p. 154)
BACON DEVILED EGGS (p. 73)
BACON-WRAPPED LIVER PATE
(p. 93)
BAKED SALMON + ASPARAGUS
& HOLLANDAISE (p. 134)
BAKED SCOTCH EGGS (p. 46)

BAKED TUNA PASTA (p. 135)

BEEF MEATBALLS WITH
ZOODLES (p. 153)
BEEF TERIYAKI LETTUCE CUPS
(p. 155)
BEST KETO ENCHILADAS
(p.165)
BLACKBERRY COCONUT BARK
(p. 211)
BLACKBERRY & RHUBARB
CRISP (p. 217)

16

RECIPES

B-C

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

BONE BROTH (p. 30)

BOSTON CREAM PIE (p. 226)

BRAISED CABBAGE WITH
PANCETTA (p. 198)
BRAISED SALMON + SPINACH
CREAM SAUCE (p. 136)
BRAISE VEGETABLES WITH
TURMERIC (p. 200)
BREAKFAST FRITTATA (p. 54)

BROCCOLI PATTIES (p. 192)

BUFFALO CHICKEN WINGS +
RANCH DRESSING (p. 120)
CAESAR SALAD
IN A CHEESE BOWL (p. 108)
CAULI-PIZZA TARTLETS (p. 197)
CHAI TEA PANNA COTTA
(p. 232)
CHAI TEA TURMERIC LATTE
(p. 207)

17

RECIPES

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

CHICKEN CASSEROLE (p. 129)

CHICKEN CHARD WRAPS (p. 86)

CHICKEN CURRY MEATBALLS
(p. 127)
CHICKEN KIEV (p. 118)

CHICKEN MINESTRONE (p. 101)

CHICKEN SATAY
WITH PEANUT SAUCE (p. 115)
CHOCOLATE & ORANGE
SPICED GRANOLA (p. 62)
CHOCOLATE CHIP & ORANGE
COOKIES (p. 224)
CHOCOLATE CREPES WITH
CHANTILLY CREAM (p. 221)
CHOCOLATE FAT BOMBS
(p. 213)
CHOCOLATE HAZELNUT
BUTTER (p. 43)
CHORIZO & KALE HASH (p. 49)

18

RECIPES

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

CINNAMON ROLLS (p. 64)

COBB SALAD
IN A TORTILLA BOWL (p. 112)
CREAM OF ZUCCHINI SOUP
(p. 100)
CREAMY CAULIFLOWER &
CHORIZO SOUP (p. 103)
CREAMY GREEN GAZPACHO
(p. 97)
CREAMY HOT CHOCOLATE
(p. 209)
CREAMY KETO COLESLAW
(p. 105)
CREAMY KETO SMOOTHIE
(p. 203)
CREAMY LEMON CAULI-RICE
(p. 189)
CREAMY MUSHROOM
RISOTTO (p. 186)
CREAMY VEGETABLE MASH
(p. 190)
CRISPY BACON PANCAKES
(p. 58)

19

RECIPES

C-E

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

CRISPY BBQ CHICKEN

DRUMSTICKS (p. 122)
CUBAN SHREDDED BEEF
(ROPA VIEJA) (p. 151)
CURRIED COCONUT CHIPS
(p. 74)
CURRIED CHICKEN
STUFFED AVOCADO (p. 111)
DANISH MEATBALLS WITH
TOMATO SAUCE (p. 170)
DEVILED MACKEREL SKEWERS
(p. 138)
DIJON MUSTARD (p. 31)

DOUBLE CHOCOLATE
MUFFINS (p. 225)
EASTERN EUROPEAN HASH
(p. 47)
EASY CLOUD SANDWICHES
(p. 87)
EGG MUFFIN IN A CUP (p. 56)

EGGNOG (p. 210)

20

RECIPES

E-G

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

ESSENTIAL KETO CREPES

(p. 24)
FLUFFY COCOA & BERRY
OMELET (p. 67)
FLUFFY GRAIN-FREE
SUNFLOWER BREAD (p. 20)
FUDGY GRASSHOPPER
BROWNIES (p. 222)
FUDGY PROTEIN BARS (p. 95)
GARLIC-AND-HERB ROASTED
CAULIFLOWER (p. 196)
GRAIN-FREE TORTILLAS (p. 25)

GRATED GREEN & FETA SALAD

(p. 107)
GREEK ROAST LAMB (p. 181)
GRILLED MEDITERRANEAN
VEGETABLES (p. 191)
GRILLED TROUT WITH LEMON
& HERB BUTTER (p. 139)
HEALTHY FISH FINGERS WITH
TARTAR SAUCE (p. 142)

21

RECIPES

H-L

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

HEALTHY SALMON BAGELS

(p. 83)
HERB-CRUSTED RACK OF LAMB
(p. 174)
HERBED FISH & VEG TRAY
(p. 145)
HOT KETO PORRIDGE (p. 68)

ITALIAN MEATZA (p. 160)

KETCHUP (p. 29)

KETO CRME BRULE (p. 215)

KETO EGGS BENEDICT (p. 45)

KETO FALAFEL (p. 187)

KETO HUMMUS (p. 71)

LAMB AVGOLEMONO (p. 180)

LAMB MEATBALLS WITH FETA
(p. 182)

22

RECIPES

L-P

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

LAMB VINDALOO (p.xxx)

LEMON MERINGUE TARTLETS
(p. 228)
LOW-CARB LATKES (p. 51)
LOW-CARB SOURDOUGH
BREAD (p. 22)
MAYONNAISE (p. 28)

MEATY GUACMUFFINS (p. 85)

MEDITERRANEAN CAULI-RICE
(p. 189)
MINCED PORK PIES (p. 183)

ONE-POT PORK CURRY (p. 177)

ONION & POPPY SEED
CRACKERS (p. 75)
OXTAIL CASSEROLE (p. 161)
PALEO CHICKEN NUGGETS
(p. 114)

23

RECIPES

P-R

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

PERFECT RIB EYE WITH

HORSERADISH SAUCE (p. 162)
PERFECTLY PULLED PORK
(p. 163)
PESTO CRACKERS (p. 76)

PESTO THREE WAYS (p. 35)

PIGS IN BLANKET (p. 164)

PIZZA PEPPERONI (p. 185)

PORK SKEWERS + ASPARAGUS
& ORANGE MAYO (p. 166)
PORK TENDERLOIN + GARLIC
& KALE STUFFING (p. 172)
PUMPKIN MUG CAKE (p. 206)

PUMPKIN SPICE COFFEE (p. 206)

QUICK RASPBERRY ICE-CREAM
(p. 216)
REFRESHING ICE TEA (p. 205)

24

RECIPES

R-S

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

REUBEN SANDWICH (p. 90)

ROAST DUCK WITH BRAISED
CABBAGE (p. 131)
SALMON & SPINACH ROULADE
(p. 80)
SALMON NORI ROLLS (p. 88)
SARDINE LETTUCE CUPS
(p.xxx)
SAVORY FAT BOMBS (p. 70)
SHAVED ASPARAGUS WITH
PARMESAN (p. 201)
SHEPHERDS PIE (p. 178)
SHREDDED BRUSSELS
SPROUTS WITH BACON (p. 199)
SIMPLE SHREDDED CHICKEN
(p. 128)
SLOVAK SAUERKRAUT SOUP
(p. 99)
SLOW-COOKED BEEF KORMA
(p. 150)

25

RECIPES

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

SLOW-ROAST PORK BELLY

WITH POTATO SALAD (p. 168)
SPANISH EGGS (p. 53)

SPATCHCOCK BBQ CHICKEN

(p. 116)
SPICED BERRY JAM (p. 40)
SPICED COCONUT
GRANOLA BARS (p. 94)
SPICY ASIAN CAULI-RICE
(p. 189)
SPICY CHOCOLATE
BBQ SAUCE (p. 34)
SPICY THAI NOODLE SOUP
(p. 104)
SPINACH & FETA CREPES
(p. 55)
STEAMED BROCCOLI WITH
BLUE CHEESE SAUCE (p. 195)
STRAWBERRY CHEESE BREAD
(p. 218)
SUCCULENT STEAK WITH
CHIMICHURRI SAUCE (p. 158)

26

RECIPES

S-V

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

SUSHI: SPICY TUNA ROLLS

(p. 146)
SWEET & SOUR CHILE PRAWNS
(p. 140)
THAI-STYLE CHICKEN STIR-FRY
(p. 125)
TIRAMISU TRIFLE (p. 230)

TOASTED NUT BUTTER (p. 39)

TURKEY LEG WITH TARRAGON
(p. 130)
TURKEY PATTIES WITH
CUCUMBER SALSA (p. 132)
ULTIMATE GUACBURGER
(p. 156)
ULTIMATE KETO BREAD (p. 19)

ULTIMATE KETO BUNS (p. 26)

VANILLA & BERRY CHIA PARFAIT
(p. 60)
VANILLA PROTEIN WAFFLES
(p. 57)

27

RECIPES

V-Z

CONTAINS

DAIRY

CONTAINS

EGGS

CONTAINS

NUTS

CONTAINS

NIGHTSHADES

CONTAINS

PORK

CONTAINS

FISH

CONTAINS

SHELLFISH

VEGETARIAN
MEAL

VEGETABLE FRITTERS (p. 79)

VEGETARIAN STUFFED
AVOCADO (p. 106)
WARMING BERRY POT (p. 233)
ZUCCHINI & PUMPKIN HASH
(p. 48)
ZUCCHINI FRIES (p. 193)

ZUCCHINI LASAGNA (p. 92)

28

My name is Martina
Slajerova
and I live in the UK. I love food, science,
photography and creating new recipes
and I am a firm believer of low-carb
living and regular exercise.
As a science geek, I base my views
on valid research and I have
first-hand experience of what it is to be
on a low-carb diet. Both are reflected
on my blog, in my apps and book
which I have created together with my
partner Nikos.

I started eating low-carb in 2011, shortly after I was diagnosed with Hashimotos hypothyroidism.
One of the symptoms of this disease is weight gain and I started finding it hard to maintain a healthy
weight. Following a low-carb, paleo-friendly diet plan helps me maintain a healthy weight while eating
real food. I believe that true paleo is great, however if your goal is to lose weight, paleo is often not
enough.

ABOUT US

ABOUT US

KetoDiet is for people who follow a healthy low-carb lifestyle. My mission is to help you reach your
goals, whether its your dream weight or simply eating healthy food.

29

WHAT DO THE KETODIET APPS OFFER?

KetoDiet for iPad only is for people that additionally want to plan, track and monitor their progress.
Both Apps offer:
Hundreds of exclusive low-carb, paleo/ primal recipes plus a wealth of new recipes that are added to our
integrated blog.
The most complete guide to the ketogenic diet. Youll learn everything you need to know about the diet to help
you make the right choices.
Print-friendly shopping list.
Awesome diet planner allowing you to use meals from the App, blog, and even your own custom meals.
Accurate restaurant meal database that we update frequently to help you choose the right meals when eating
out.
...and more! Learn more about our plans (Android app, universal iOS app, etc) in this post: KetoDiet App FAQ

ABOUT US

The KetoDiet App comes in two variants:

KetoDiet Basic for iPhone and iPad is designed for people interested in healthy low-carb recipes and complete
diet guidelines.

For more information on keto-friendly recipes, diet tips, challenges, our books and apps, go to:
http://ketodietapp.com and http://ketodietapp.com/blog
Also, follow us at:

30

COPYRIGHT & DISCLAIMER

All rights reserved. No part of this e-book may be reproduced or utilized, in any form or by any means, electronic or
mechanical, without prior permission in writing from the author, Martina Slajerova.
The resources listed in this e-book are not intended to be fully systematic or complete, nor does inclusion here imply
any endorsement or recommendation. We make no warranties, express or implied, about the value or utility for any
purpose of the information and resources contained herein. It is recommended you first consult with your doctor
about this diet plan, especially if you are pregnant or nursing or have any health issues such as diabetes, thyroid
dysfunction, etc., as your health-care provider may need to adjust the medication you are taking. Further, this diet
plan is not intended for the treatment or prevention of any disease, nor as a substitute for medical treatment, nor as
an alternative to medical advice.
Recommendations outlined herein should not be adopted without a full review of the scientific references given and
consultation with a health care professional. If you need guidance, I suggest you consult this diet plan with a health
professional experienced in low carbohydrate / ketogenic diets (see http://ketodietapp.com/Blog/page/low-carbexperts for more information).

31