DietPlan14DayLowCarbPrimalKeto 5

INTRODUCTION DIET PLAN
TABLE OF CONTENTS
KetoDiet in a Nutshell 1 Day 1 11
Basic Principles 2 Day 2 12
Stocking Your Pantry with Healthy Foods 3 Day 3 13
Electrolyte Intake (Sodium, Magnesium & 4 Day 4 14
Potassium) Day 5 15
Plan your Diet 5 Day 6 16
Low-Carb Labeling 6 Day 7 17
Track Your Progress 6 Day 8 18
Motivation 7 Day 9 19
Day 10 20
Day 11 21
Day 12 22
Day 13 23
TIPS Day 14 24
Tips before You get started 8

Recipe Substitutions 9
Snacks and Extras 10
ABOUT US
About Us 121
KetoDiet App and Book 122
SHOPPING LIST Copyright & Disclaimer 124
Week 1 119
Week 2 120
RECIPES
TABLE OF CONTENTS
BREAKFAST MAIN DISHES
Zucchini Breakfast Hash 25 Easy Keto Frittata 43
All Day Keto Breakfast 27 Salmon with Creamy Spinach 45
Pesto Scrambled Eggs 29 Perfect Rib-eye Steak with Gremolata 47
Chocolate Chia Pudding 31 Spicy Chorizo Meatballs 49
Pumpkin Pie Chia Pudding 33 Easy Paprika Chicken 51
Berry Chia Pudding 35 Pork Chops with Keto Gravy 53
Pumpkin Smoothie 37 Salmon Stuffed Avocado 55
Vanilla Keto Smoothie 39 Healthy Mackerel Salad 57
Chocolate Keto Smoothie 41 Easy Avocado & Egg Salad 59
Classic Salad Tricolore 61
SIDES Sardine Stuffed Avocado 63
Creamy Keto Mash 69 Ultimate Keto Bun with Avocado & Bacon 65
Buttered Brussels Sprouts 71 Pan-roasted Salmon 67
Cauli-rice 73
SNACKS & EXTRAS
BASICS Sauerkraut 97
Ultimate Keto Buns 75 Pork Rinds / Cracklings 99
Nut-free Keto Buns 79 Chicken Cracklings 101
Basil & Macadamia Pesto 82 Bacon & Egg Fat Bombs 103
Ghee 84 Savory Mediterranean Fat Bombs 105
Mayonnaise 86 Home-made Coconut & Pecan Butter 107
Hollandaise Sauce 88 Ultimate Keto Coffee 109
Keto Cheese Sauce 90 Low-Carb Cappuccino 111
Ultimate Keto Gravy 92 Keto Coconut Fat Bombs 113
Keto Bone Broth 94 Strawberry Cheesecake Fat Bombs 115
Pumpkin Pie Spice Mix 117
INTRODUCTION
KETODIET IN A NUTSHELL
This diet plan follows the ketogenic and primal diet guidelines. It allows for small amounts of natural
low-carb sweeteners and raw full-fat dairy. As always, I made this diet plan easy to follow and included
nutrition facts for each meal and day. By following this plan, you wont have to track your carb intake
or other macronutrients. Apart from the diet plan itself, you will find useful tips and basic ketogenic
diet guidelines.
Before I get to the diet plan I will outline the basic principles of the ketogenic diet. As long as you
follow my plan you shouldnt worry about your macronutrient intake. Ive designed it with slow fat loss
in mind which is the best way to lose weight. If you suffer from any health conditions make sure you
consult any dietary changes with a health professional.
Found this diet plan useful? Share it with your friends!
1
BASIC KETOGENIC PRINCIPLES
Net Carbs
A ketogenic diet is a type of low carbohydrate diet 5%
INTRODUCTION
that is high in fat, moderate in protein and low in
carbs. Typically, the macronutrient ratio in terms of Protein
20%
calories sits within the following ranges:
60-75% of calories from FAT (or even more)
15-30% of calories from PROTEIN Fat

75%
5-10% of calories from NET CARBS
Get your daily net carbs (total carbs minus fiber)

down to less than 50 grams, preferably 20-30 grams. Eat when you are hungry, even if its a meal a day.
Increase slowly to find the optimal carb intake that Dont let others dictate what you eat or how often
allows you to stay in ketosis. you eat. You dont have to limit quantities of food
deliberately, but you should stop eating when you
Keep your protein intake moderate. Your body fat feel full, even if the plate is not empty - keep it for
percentage determines the optimal protein intake later.
(0.6 to 1 grams per pound / 1.3 to 2.2 grams per kg
of lean body mass). Use KetoDiet Buddy, our online Dont count calories - listen to your body needs.
keto calculator, to find the protein intake that is Ketogenic and low-carb diets have a natural
right for you. appetite control effect and you will eat less.
Increase the proportion of calories that come Keep an eye on your calorie intake only if you reach
from healthy fats (monounsaturated, omega 3s, a weight loss plateau - use KetoDiet Buddy to find
saturated). Limit your consumption of fruits to your ideal macros.
coconut, avocado and a small amount of berries.
Also, avoid eating low-carb treats if they trigger Increase the quantity of water you drink - at least
cravings. 2-3 litres a day.
22
STOCK YOUR PANTRY WITH HEALTHY FOODS
Learn to eat real food, like eggs, meat and
INTRODUCTION
non-starchy vegetables. Contrary to what we have
been told for decades, these are good for you!
If you need to snack, opt for healthy foods high in

fat (foods containing coconut oil, macadamia nuts,
avocados, etc.)
Include healthy staples like fermented foods, bone

broth94 and offal in your diet.
Dont be afraid of saturated fat and use it for

cooking (coconut oil, butter, ghee, lard, tallow, palm
oil - organic from sustainable agriculture).
Use unsaturated fats for salads (olive oil, nut oils,

sesame oil, flaxseed oil, avocado oil - organic, extra
Eat raw dairy (or none in case of allergies and food
virgin). Some can be used for light cooking.
sensitivities). Look for raw, organic, grass-fed dairy.
Avoid milk (high in carbs) or use small amounts of
Make sure you avoid all processed vegetable
unpasteurized full-fat milk.
oils, margarine, hydrogenated oils, partially
hydrogenated oils, trans fats, soybean oil, corn oil,
Check out my favorite products to get ingredients
grapeseed oil, and canola oil.
and foods I use!
If you eat nuts, consider soaking and dehydrating

them.
3
INCREASE YOUR ELECTROLYTE INTAKE
SODIUM, MAGNESIUM AND POTASSIUM
INTRODUCTION
Your fat, protein & carb intake is not the only aspect you
should focus on when following any diet. Micronutrients
(vitamins and minerals) are equally important. In fact,
food quality plays a major role in weight management
and in your overall wellbeing. Always opt for healthy
fats and foods rich in micronutrients.
When you start following the ketogenic diet, you

may experience what is know as keto-flu. This is a
transitional phase where your body gets adjusted
to the lack of carbohydrates. A sufficient intake of
electrolytes will help you overcome or avoid the
symptoms like headaches, muscle cramps or fatigue.
POTASSIUM: SODIUM:
Eat avocados, mushrooms, fatty fish such as salmon Dont be afraid to use salt (pink Himalayan rock salt is
and add potassium chloride to your regular salt (or mix one of the best choices) and drink bone broth94 or use
teaspoon in 1 liter of water and drink throughout it in your everyday cooking.
the day). Be very careful with potassium supplements,
never exceed the recommended daily intake! The MAGNESIUM:
Adequate Intake (AI) for potassium is 4,700 mg and the Very low-carb diets (below 30 grams of net carbs)
Estimated Minimum Requirement (EMR) is 2,000 mg. are often deficient in magnesium. I recommend you
take magnesium supplements or add snacks high in
magnesium such as nuts.
4
...YOU WILL NEED TO PLAN YOUR DIET...
Unless you follow a diet plan like this one, you will need
INTRODUCTION
to plan and track your diet. This will save you time and
money, especially if you are new to it. Here are a few
tips before you get started:
1. Get rid of anything that is not allowed on the diet to

avoid temptation. Trust me, if its in your house, you
will likely crave it. This way you will avoid unnecessary
fridge accidents that may ruin your efforts.
2. If you have sugar cravings, have a glass of water (still

or sparkling) with fresh juice from 1/2 lime or lemon
and 3-5 drops of stevia. Drink tea (green, herbal, black)
and coffee with cream. 5. Always make a list of your weekly shopping for
meals you are planning to cook. This diet plan already
3. Make sure you always have keto-friendly foods on includes a 2-week shopping list,119 so you dont have to
hand (eggs, avocado, non-starchy vegetables, meat, create one yourself.
cheese, nuts). Foods high in fat and protein will help
you stay fuller for longer and will keep hunger at bay.
4. Always have hard-boiled eggs and protein (chicken,

beef, etc.) in your fridge ready to be used to make
quick meals. Slow-cooked meat could be used in many
different ways (in omelets or on top of vegetables).
Meats suitable for slow cooking like brisket or braising
steak are inexpensive and can be cooked in advance.
Use a slow cooker or simply cook it covered in the
oven on low-medium.
5
DONT TRUST PRODUCTS LABELED LOW-CARB
Focus on foods naturally low in carbs. Always opt for real food and
INTRODUCTION
avoid prepared meals full of additives that use deceptive labeling.
These products are often higher in carbs than they claim to be and
tend to contain unnecessary additives.
Avoid artificial sweeteners. Its no secret that aspartame, which is

an artificial sweetener found in diet soda, has shown to have many
adverse effects on our health and cause cravings. Instead, use
natural sweeteners that have minimum effect on blood sugar such
as stevia and erythritol.
GET MY APP TO GET STARTED & TRACK YOUR PROGRESS
Planning and tracking your diet is highly recommended, especially

if you are new to the diet. Its very easy to go over your carb limit
or to miss your protein targets. You can get my iPad app which has
been designed specifically for low-carb, ketogenic & paleo diets.
Not only you will find hundreds of keto & paleo friendly recipes but
you will also be able to easily plan and track your diet.
Note: the planning feature is currently iPad only but will be soon
available on the iPhone, too. An Android App will be available in
early 2016.
6
STAY MOTIVATED, YOU ARE NOT ALONE!
Join the KetoDiet support group on Facebook and share your experiences! I created this group for sharing everything
INTRODUCTION
about low-carb, keto & paleo living including your favorite recipes, interesting articles and success stories. Feel free to
post your recipe creations, progress updates and any questions you may have about the ketogenic diet.
Get the KetoDiet Newsletter and join thousands of others who receive weekly updates on recipes, diet and motivation
tips. With every newsletter, youll get a chance to win a copy of the KetoDiet App!
A few last words...
Be strong during the first few days. It will take some time for your body to adapt to the diet. Once that happens you
will feel great and full of energy!
If there is any reason you cannot avoid eating more carbs than you should, remember to do some physical activity
to burn them. It is recommended you do some exercise no later than an hour after you eat extra carbs. If youre
at a party, dance! And dont get in the habit of eating more carbs than you should. If you disrupt your diet, dont get
discouraged; just go back to your plan the day after!
Finally, DONT let anyone make you think that you cannot lose weight! And dont believe its just genetics. People may
think you eat the wrong food - ignore them; its your life and your health!
7
FOLLOWING THIS DIET PLAN
1. If you only cook for yourself, freeze or refrigerate 6. This diet plan may not be suitable for everyone. You
the remaining servings or halve the recipes if needed. may to make small adjustments. If you need to eat
significantly less protein, reduce the portions of meat
2. Feel free to swap lunch for dinner, breakfast for and eggs. Dont worry about small excess of protein, it
lunch, etc., in the same day. You can also swap whole will not kick you out of ketosis. In fact, protein will keep
days if you like. hunger at bay. If you need to add more fat (or less),
focus on added oils and fatty foods when making your
3. Prepare the keto buns75 in advance. Freeze to keep adjustments. You can find your ideal macros using
fresh and defrost at room temperature the night KetoDiet Buddy!
TIPS
before or in the oven just before serving.
7. Some recipes are higher in total carbs & fiber. If you
4. You shouldnt need to snack between meals but fear that fiber will impair your weight loss, have a look
if you do, make sure you have some keto-friendly at my post here: Total Carbs or Net Carbs: What Really
snacks10 at hand. Counts? Fiber can, in fact, help you lose weight.
5. Very low-carb diets (below 30 grams of net carbs) 8. If you dont feel hungry, dont eat, even if it means
are often deficient in magnesium. I recommend you you will skip a meal.
take magnesium supplements or add snacks high in
magnesium such as nuts. Also, if you get any symptoms
of keto-flu, make sure you eat additional sodium and
potassium.
8
RECIPE SUBSTITUTIONS
If you dont like certain ingredients or are intolerant to some foods, here are options you can try:
If you are dairy intolerant, try some of the paleo-friendly diet plans from this list. There is even a keto-friendly
vegetarian diet plan on my blog for those who dont eat meat.
Pork, lamb and fatty fish (salmon, mackerel, sardines) can be substituted with one another because they have a
similar nutrition profile.
If you dont eat bacon, use roast beef or beef chorizo sausage instead.
TIPS
Instead of Ultimate Keto Buns75 you can try Nut-free Keto Buns79.
Chia pudding - you dont need to make all three recipes listed in the plan (pumpkin33, berry35 and chocolate31).
All have similar nutrition facts and can be used interchangeably.
The following recipes can be substituted with one another: Vanilla Keto Smoothie39 or Chocolate Keto Smoothie41
or Pumpkin Smoothie37.
Using these alternatives wont significantly change the nutrition facts.
9
HEALTHY LOW-CARB SNACKS AND EXTRAS
1 piece of fat bombs like Keto Coconut Fat Bombs113 or Bacon & Egg Fat Bombs103
Coffee with cream, coconut milk or almond milk or Low-Carb Cappuccino111
1 cup bone broth94
12 avocado with a pinch of salt
1 hard-boiled egg with a pinch of salt (always have some hard-boiled eggs ready in the fridge!)
TIPS
Crispy bacon slices (make in advance and keep in the fridge)
Ham & cheese roll-ups
2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter107 or any other nut butter
Fermented foods: Sauerkraut97, kimchi (add to your breakfast), small amounts of kombucha
Pork rinds99 or chicken cracklings101 instead of chips or crisps (avoid products with additives)
Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving, 1 oz: almonds - 2.7 g, walnuts - 2 g,
pecans - 1.2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g,
pumpkin seeds - 1.3 g) - soaked & dehydrated nuts (aka activated nuts) are recommended
Berries, fresh or frozen (net carbs per serving: 12 cup blackberries - 3.1 g, 12 cup raspberries - 3.3 g, 12 cup
strawberries - 4.1 g or 14 cup blueberries - 4.5 g)
Coconut oil (pour a tablespoon of coconut oil into silicon ice trays + keep in the fridge for a quick fat-burning snack)
10
DIET PLAN
14 DAY DIET PLAN
This section will guide you through the 14-day diet plan. Each daily overview includes nutrition facts
and meals. I created this diet plan so you can enjoy some of the best keto-friendly meals without
spending too much time in the kitchen.
DAY BREAKFAST LUNCH DINNER
Salmon with
1 Chocolate Chia Pudding Easy Keto Frittata
Creamy Spinach
2 Easy Keto Frittata Salmon Stuffed Avocado

Easy Paprika Chicken
& Cauli-rice
WEEK 1
3 All Day Keto Breakfast Easy Keto Frittata
& Cauli-rice

4 Easy Keto Frittata Easy Avocado & Egg Salad
& Cauli-rice

5 Chocolate Chia Pudding
& Cauli-rice
Sardine Stuffed Avocado
Ultimate Keto Bun

6 Pesto Scrambled Eggs
with Avocado & Bacon
Salmon Stuffed Avocado
Ultimate Keto Bun Pork Chops

7 Zucchini Breakfast Hash
with Avocado & Bacon with Creamy Keto Mash
DAY BREAKFAST LUNCH DINNER
Pork Chops
8 Vanilla Keto Smoothie Easy Avocado & Egg Salad
with Creamy Keto Mash
Perfect Rib-eye Steak
9 Pumpkin Pie Chia Pudding Salmon Stuffed Avocado with Gremolata

& Creamy Keto Mash
WEEK 2
Pan-roasted Salmon
10 Pesto Scrambled Eggs Classic Tricolore Salad
Spicy Chorizo Meatballs,

11 Chocolate Keto Smoothie Easy Avocado & Egg Salad
Buttered Brussels Sprouts

12 Pesto Scrambled Eggs Classic Tricolore Salad

13 Zucchini Breakfast Hash Healthy Mackerel Salad

14 All Day Keto Breakfast Salmon Stuffed Avocado
BREAKFAST LUNCH DINNER
DAY 1
Chocolate Chia Pudding Easy Keto Frittata Salmon with
Creamy Spinach
Page: 31 Page: 43 Page: 45
Carbs
4%
Protein
TOTAL DAILY VALUES 18%
TOTAL CARBS: 37.5 g CALORIES: 1645 kcal

FIBER: 21.2 g
NET CARBS: 16.3 g Fat
PROTEIN: 69 g MAGNESIUM 246 mg (62% RDA) 78%
FAT: 136 g POTASSIUM: 2303 mg (115% EMR)

11
DAY 2
Easy Keto Frittata Salmon Stuffed Avocado Easy Paprika Chicken
& Cauli-rice
Page: 43 Page: 55 Page: 51 + 73
Carbs
5%
TOTAL DAILY VALUES Protein

20%

FIBER: 16.3 g
MAGNESIUM: 179 mg (45% RDA) 75%
PROTEIN: 79.7 g
12
DAY 3
All Day Keto Breakfast Easy Keto Frittata Easy Paprika Chicken
& Cauli-rice
Page: 27 Page: 43 Page: 51 + 73
Carbs
5%
Protein

FIBER: 17.7 g
PROTEIN: 72.2 g MAGNESIUM: 148 mg (37% RDA) 77%

13
DAY 4
Easy Keto Frittata Easy Avocado & Egg Salad Easy Paprika Chicken
& Cauli-rice
Page: 43 Page: 59 Page: 51 + 73
Carbs
6%

18%
FIBER: 16.4 g

14
DAY 5
Chocolate Chia Pudding Easy Paprika Chicken Sardine Stuffed Avocado
& Cauli-rice
Page: 31 Page: 51 + 73 Page: 63
Carbs
5%
Protein

FIBER: 34.2 g

15
DAY 6
Pesto Scrambled Eggs Ultimate Keto Bun Salmon Stuffed Avocado
with Avocado & Bacon
Page: 29 Page: 65 Page: 55
Carbs
4%
Protein

FIBER: 24.3 g
NET CARBS: 17 g Fat

16
DAY 7
Zucchini Breakfast Hash Ultimate Keto Bun Pork Chops
with Avocado & Bacon with Creamy Keto Mash
Page: 25 Page: 65 Page: 53 + 69
Carbs
6%
Protein

FIBER: 23.3 g

17
DAY 8
Vanilla Keto Smoothie Easy Avocado & Egg Salad Pork Chops
Page: 39 Page: 59 Page: 53 + 69
Carbs
5%
20%
FIBER: 12.9 g
NET CARBS: 22.8 g
Fat
18
DAY 9
Pumpkin Pie Chia Pudding Salmon Stuffed Avocado Perfect Rib-eye Steak
with Gremolata
& Creamy Keto Mash
Page: 33 Page: 55 Page: 47 +69
Carbs
5%
Protein

FIBER: 26 g

19
DAY 10
Pesto Scrambled Eggs Classic Tricolore Salad Pan-roasted Salmon
Page: 29 Page: 61 Page: 67 + 69
Carbs
5%
Protein

FIBER: 13.6 g

20
DAY 11
Chocolate Keto Smoothie Easy Avocado & Egg Salad Spicy Chorizo Meatballs,
Page: 41 Page: 59 Page: 49 + 71
Net Carbs
5%
21%
FIBER: 17 g
NET CARBS: 21.4 g
Fat
21
DAY 12
Pesto Scrambled Eggs Classic Tricolore Salad Spicy Chorizo Meatballs,
Page: 29 Page: 61 Page: 49 + 71
Carbs
5%
Protein

FIBER: 16.4 g
MAGNESIUM: 187 mg (47% RDA) 78%
PROTEIN: 71.4 g
22
DAY 13
Zucchini Breakfast Hash Healthy Mackerel Salad Spicy Chorizo Meatballs,
Page: 25 Page: 57 Page: 49 + 71
Carbs
6%

19%
FIBER: 17.6 g

23
DAY 14
All Day Keto Breakfast Salmon Stuffed Avocado Spicy Chorizo Meatballs,
Page: 27 Page: 55 Page: 49 + 71
Carbs
6%

20%
TOTAL CARBS: 47 g CALORIES: 1580 kcal
FIBER: 23.1 g
74%
PROTEIN: 78.3 g MAGNESIUM: 209 mg (52% RDA)
24
RECIPES
RECIPES
This section includes recipes for the 14-day diet plan. Additionally, there are extra recipes
included in case you wish to substitute some of the meals in the plan (e.g. Nut-free Keto Buns79 for
Ultimate Keto Buns75).
ZUCCHINI BREAKFAST HASH
BREAKFAST
NUTRITION FACTS (per serving)

FIBER: 2.5 g MACRONUTRIENT RATIO:
NET CARBS: 6.6 g CARBS (6%)
PROTEIN: 17.4 g PROTEIN (17%) MAGNESIUM: 53 mg (13% RDA)
FAT: 35.5 g FAT (77%) POTASSIUM: 775 mg (39% EMR)
25
PREPARATION TIME INSTRUCTIONS
BREAKFAST
Hands-on 10 minutes 1.Peel and finely chop the onion (or garlic) and slice the
Overall 20-25 minutes bacon.
2.Sweat the onion over a medium heat and add the bacon.
Stir frequently and cook until lightly browned.
3.Meanwhile, dice the zucchini into medium pieces.

INGREDIENTS (1 SERVING)
4.Add the zucchini to the pan and cook for 10-15 minutes.
1 medium zucchini (200 g/ 6.9 oz)
When done, remove from the heat and add chopped
2 slices bacon (60 g/ 2.1 oz) parsley.
small white onion (30 g/ 1.1 oz) or 1 clove
5.Top with a fried egg or avocado. Enjoy!
garlic
1 tbsp ghee84 or coconut oil (15 g/ 0.5 oz)

1 tbsp freshly chopped parsley or chives
tsp salt
1 large egg on top or medium avocado
26
ALL DAY KETO BREAKFAST
BREAKFAST

PROTEIN: 19.5 g PROTEIN (16%) MAGNESIUM: 43 mg (11 % RDA)
27
BREAKFAST
Overall 15 minutes 1.Heat half of the ghee on a nonstick pan over
medium-low heat.
2.Add the mushrooms (top side down). Sprinkle

them with sea salt and pepper and cook for about
5-8 minutes until tender.
INGREDIENTS (1 SERVING) 3.The mushrooms will release some water and its
better to fry the egg on a separate pan greased with
1 large egg
the remaining ghee and cook together with the bacon.
5 thin (or 2-3 regular) bacon slices Thats it - it cannot be any easier!
(60 g/ 2.3 oz)
2 large Portobello mushrooms

(170 g/ 5.9 oz)
average avocado (100 g/ 3.5 oz)
1 tbsp ghee84 (15 g/ 0.5 oz)
pinch freshly ground black pepper
salt to taste
fresh herbs for garnish
SUBSTITUTION TIP:
gluten-free sausage instead of bacon
1 cup spinach cooked in butter instead of

mushrooms
28
PESTO SCRAMBLED EGGS
BREAKFAST

29
BREAKFAST
Hands-on 5 minutes 1.Crack the eggs into a mixing bowl with a pinch of salt
Overall 10 minutes and pepper and beat them well with a whisk or fork.
2.Pour the eggs into a pan, add butter or ghee and turn
the heat on.
3.Keep on low heat while stirring constantly. Do not

INGREDIENTS (1 SERVING) stop stirring as the eggs may get dry and lose the
creamy texture. Add the pesto and mix in well.
3 large eggs
1 tbsp butter or ghee84 (15 g/ 0.5 oz) 4.Take off the heat, spoon crme frache in and mix well
with the eggs. This will help the eggs cool down and
1 tbsp pesto (15 g/ 0.5 oz)
stop cooking while keeping the creamy texture.
2 tbsp crme frache or sour cream or
creamed coconut milk (30 g/ 1.1 oz) 5.Place on a serving plate and try with sliced avocado
on top or the Ultimate Keto Buns75!
salt to taste
freshly ground black pepper to taste
30
CHOCOLATE CHIA PUDDING
BREAKFAST

31
BREAKFAST
Hands-on 5 minutes 1.Mix the chia seeds, coconut milk, water, cacao powder,
Overall 15 minutes Erythritol and stevia. If you prefer a smoother texture,
place into a blender and pulse until smooth.
2.Let it sit for at least 10-15 minutes, ideally overnight in

the fridge.
INGREDIENTS (1 SERVING) 3.Top with cocoa nibs just before serving.

cup chia seeds (32 g/ 1.1 oz)
cup coconut milk or heavy whipping

cream (60 ml/ 2 fl oz)
cup water or almond milk (120 ml/ 4 fl oz)
1 tbsp raw cacao powder, unsweetened

1 tbsp Erythritol or Swerve (10 g/ 0.4 oz)
5-10 drops Stevia extract
top with tbsp raw cocoa nibs or extra
dark chocolate
OPTIONAL:
add tsp cinnamon and a pinch of
cayenne pepper
32
PUMPKIN PIE CHIA PUDDING
BREAKFAST

33
BREAKFAST
Hands-on 5 minutes 1.Combine the chia seeds, coconut milk, water, pumpkin
Overall 15 minutes puree, pumpkin pie spice mix, Erythritol and stevia. If you
prefer a smoother texture, use ground chia seeds.
2.Mix and transfer into a jar.
3.Let it sit for at least 10-15 minutes, ideally overnight

INGREDIENTS (1 SERVING) in the fridge.
cup chia seeds (32 g / 1.1 oz)

cup pumpkin pure, unsweetened

(50 g/ 1.8 oz)
1 tbsp Erythritol or Swerve, powdered

(10 g/ 0.4 oz)
tsp pumpkin pie spice mix117
34
BERRY CHIA PUDDING
BREAKFAST

35
BREAKFAST
Hands-on 5 minutes 1.Mix the chia seeds, coconut milk, water, cinnamon,
Overall 15 minutes Erythritol and stevia. If you prefer a smoother texture,
place into a blender and pulse until smooth.
2.Mix in the berries - you can use fresh or frozen.
3.Let it sit for at least 10-15 minutes, ideally overnight

INGREDIENTS (1 SERVING) in the fridge.
cup chia seeds (32 g/ 1.1 oz)

tsp cinnamon
1 tbsp Erythritol or Swerve, powdered
(10 g/ 0.4 oz)
cup berries, fresh or frozen (38 g/ 1.3 oz)
36
PUMPKIN SMOOTHIE
BREAKFAST

37
BREAKFAST
Overall 5 minutes Place all the ingredients into a blender and pulse until
smooth. Top with whipped cream or coconut cream and
sprinkle with cinnamon. Thats it!
14 cup pumpkin pure, unsweetened
(50 g/ 1.8 oz)
cup almond milk, unsweetened or water

(60 ml/ 2 fl oz)
tsp pumpkin pie spice mix117

1 scoop whey protein powder (vanilla or
plain) or egg white powder or hydrolyzed
gelatin (collagen) (25 g/ 0.9 oz)
cup crme frache or sour cream or plain

full fat yogurt or coconut milk (60 g/ 2.1 oz)
1 tsp Erythritol or 2-3 drops liquid stevia
1 tbsp MCT oil or extra virgin coconut oil
cup whipped cream or coconut cream on

top
38
VANILLA KETO SMOOTHIE
BREAKFAST

FIBER: 0 g MACRONUTRIENT RATIO:
39
BREAKFAST
Overall 5 minutes Place the sour cream, eggs, whey or egg white protein
powder, water, vanilla, stevia and ice into a blender. Pulse
until smooth and serve immediately!
TIP:
You can use vanilla beans or sugar-free vanilla extract. If
INGREDIENTS (1 SERVING) using vanilla beans, cut them lengthwise and scrape the tiny
seeds out to be used in this recipe. Discard the vanilla bean.
2 large eggs or 2 tbsp chia seeds or 2 tbsp
coconut butter
RAW EGGS ARE THEY SAFE TO USE?
cup sour cream or coconut milk If a recipe calls for raw eggs and you are concerned about
(115 g/ 4.1 oz) the potential risk of Salmonella, you can make it safe by
using pasteurized eggs. To pasteurize eggs at home, simply
cup whey protein or egg white protein
pour enough water in a saucepan to cover the eggs. Heat
powder (25 g/ 0.9 oz) or hydrolyzed gelatin
to about 140 F / 60 C. Using a spoon, slowly place the eggs
powder
into the saucepan. Keep the eggs in the water for about
1 tbsp MCT oil or extra virgin coconut oil 3 minutes. This should be enough to pasteurize the eggs
and kill any potential bacteria. Let the eggs cool down and
1 vanilla bean or 1 tsp vanilla extract
store in the fridge for 6-8 weeks.
cup water + few ice cubes
40
CHOCOLATE KETO SMOOTHIE
BREAKFAST

FAT: 46 g FAT (73%) POTASSIUM: 560 mg (28% EMR)
41
BREAKFAST
Overall 5 minutes Place the eggs in a blender. Add cream (or coconut milk),
water, cacao, stevia and ice. Use clear or chocolate flavored
stevia extract. Add the MCT oil or coconut oil and whey or
egg white protein powder. Pulse until smooth and serve
immediately!
INGREDIENTS (1 SERVING) NOTE:

Both MCT and coconut oil will boost fat burn and work great
2 large eggs or 2 tbsp chia seeds or 2 tbsp in this recipe. MCT oil is more suitable for cold drinks, as it
coconut butter doesnt solidify like coconut oil does. If you use coconut oil,
make sure you blend it well!
cup heavy whipping cream or coconut
milk (60 ml/ 2 fl oz)
RAW EGGS ARE THEY SAFE TO USE?
cup whey protein or egg white protein
If a recipe calls for raw eggs and you are concerned about
powder (25 g/ 0.9 oz) or 1 tbsp hydrolyzed
the potential risk of Salmonella, you can make it safe by
gelatin powder
using pasteurized eggs. To pasteurize eggs at home, simply
1 tbsp MCT oil or extra virgin coconut oil pour enough water in a saucepan to cover the eggs. Heat
1 tbsp cacao powder, unsweetened
into the saucepan. Keep the eggs in the water for about
3-5 drops Stevia extract 3 minutes. This should be enough to pasteurize the eggs
cup water + few ice cubes
OPTIONAL:
tsp cinnamon or vanilla extract,
sugar-free (or other such as cherry, almond
and orange)
42
EASY KETO FRITTATA
MAIN DISH

43
MAIN DISH
Hands-on 15 minutes 1.First, preheat the oven to 400 F / 200 C. Prepare the
Overall 45-55 minutes asparagus by cutting the woody ends off. Wash and
deseed the bell pepper and slice it in small stripes. Peel
and finely chop the shallot and spring onion.
INGREDIENTS (4 SERVINGS) 2.Grease a non-stick pan with a tablespoon of ghee and

10 large eggs add all the ingredients from step 1. Season with salt and
cook briefly for about 5 minutes to release the fragrance
20 small asparagus spears (250 g/ 8.8 oz) and set aside.
2 small spring onions (10 g/ 0.4 oz)
3.In a bowl, whisk the eggs, cream and freshly chopped
1 small shallot (20 g/ 0.7 oz) herbs (you can use any herbs you have). Season with salt
1 large red bell pepper (150 g/ 5.3 oz) and freshly ground pepper.
cup full-fat whipping cream (60 ml/ 2 oz) 4.Place the cooked vegetables into a baking dish. Crumble
1 package fresh soft goat cheese or any the soft goat cheese equally all over the vegetables and
soft full-fat cheese (150 g/ 5.3 oz) pour the egg mixture over it. Place it in the oven and
cook for about 20 minutes just until the top becomes
1 package Pancetta or bacon, organic firm.
(100 g/ 3.5 oz)
2 tbsp fresh parsley (or 1 tsp dried) 5.Carefully take the dish from the oven and reduce the
temperature to about 350 F / 175 C. Lay the Pancetta (or
2 tbsp fresh mint (or 1 tsp dried) bacon) all over the frittata and place back in the oven for
1 tbsp fresh tarragon (or 1 tsp dried) an additional 15-20 minutes.
2 tbsp ghee84 (30 g/ 1.1 oz)
freshly ground black pepper + salt to taste
4 cherry tomato vines (300 g/ 10.6 oz)

44
SALMON WITH CREAMY SPINACH
MAIN DISH

PROTEIN: 34 g PROTEIN (17%) MAGNESIUM: 143 mg (36% RDA)
45
MAIN DISH
Hands-on 15 minutes 1.Preheat the oven to 200 C / 400 F. Place the salmon in a
Overall 30 minutes baking tray and drizzle with half of the olive oil. Season
with salt and pepper. Cook in the oven for 20-25 minutes.
2.Meanwhile, prepare the creamy spinach. Wash the

spinach and place in a salad spinner to remove any
excess water.
3.Grease a skillet with olive oil and heat over medium-high
1 small salmon or trout fillet (125 g/ 4.4 oz)
heat. Add the spinach and cook for about 3-5 minutes
large packet fresh or frozen spinach while mixing. Season with salt.
(125 g/ 4.4 oz)
4.Add the heavy whipping cream (or coconut milk).
1 tbsp heavy whipping cream (or coconut
milk)
5.Take off the heat and set aside. Meanwhile, prepare the
2 tbsp ghee , coconut oil or extra virgin
84
Hollandaise sauce.
olive oil (30 g/ 1.1 oz)
6.Remove the salmon from the oven and set aside for
1 serving Hollandaise Sauce88
5 minutes.
freshly ground black pepper
7.Place the creamed spinach on a serving plate and top
pinch salt or more to taste
with the baked salmon. Pour over the Hollandaise sauce
and enjoy!
46
PERFECT RIB-EYE STEAK WITH GREMOLATA
MAIN DISH

47
MAIN DISH
Hands-on 15 minutes 1.Allow the steak to sit at room temperature for
Overall 25 minutes 10-15 minutes. Using a paper towel, pat the excess blood
off. Toss with some of the melted ghee and season with
salt and pepper.
2.Prepare the Gremolata by mixing the melted ghee (or

olive oil), freshly chopped parsley, crushed garlic and
INGREDIENTS (2 SERVINGS) finely grated lemon zest. Season with salt to taste. Set
aside for later. If using ghee, keep warm or it may solidify.
STEAKS:
2 small rib-eye steaks, ideally grass-fed 3.Fry in a very hot heavy based pan over a high heat for
(400 g/ 14.1 oz) 2-4 minutes on each side to seal in the juices. When
you see the sides getting brown, its time to flip it over.
tsp salt
The exact time depends on the size of your steak
freshly ground black pepper (small = 2 minutes, large = 4 minutes). Reduce to a
medium heat and continue to cook for further 4 min
(rare), 7 min (medium), 11 min (well done).
GREMOLATA:
4 tbsp freshly chopped parsley 4.Remove the steak from the pan and allow it to rest in a
warm place for 5-7 minutes. The steak will finish cooking
2 cloves garlic, mashed
in the residual heat as the temperature slowly goes
2 tsp freshly grated organic lemon zest down. Serve with the Gremolata and try with Creamy
Keto Mash69.
3 tbsp ghee84 or extra virgin olive oil
(45 g/ 1.6 oz)
48
SPICY CHORIZO MEATBALLS
MAIN DISH

49
MAIN DISH
Hands-on 15 minutes 1.Peel and dice the onion and garlic and dice the chorizo
Overall 20 minutes sausage.
2.Grease a large pan with ghee and add the chorizo, garlic
and onion. Cook for 5-8 minutes over a medium heat or
until lightly crisped up. Take off the heat and set aside.
INGREDIENTS (4 SERVINGS) 3.In a mixing bowl, combine the ground pork, egg, almond
flour, paprika, cayenne pepper, ground cumin and salt.
0.9 lb ground pork, 20% fat (400 g/ 14.1 oz)
1/3 average Spanish chorizo sausage or 4.Mix until well combined and add the crisped up chorizo,
salami (80 g/ 2.8 oz) garlic and onion from the pan using a slotted spoon.
Using your hands, make meatballs and place on a cutting
1 large egg
board.
cup almond flour (50 g/ 1.8 oz)
5.Heat the pan where you cooked the chorizo and onion
1 tsp paprika
over a medium-high heat. Once hot, add the meatballs
tsp cayenne pepper and cook for 2 minutes.
1 tsp ground cumin
6.Once browned, turn the meatballs on the other side
2 cloves garlic using a fork and cook for another 2 minutes. Reduce
the heat to medium and cook for 5-10 minutes. Remove
1 small white onion (70 g/ 2.5 oz)
from the heat and serve or let it cool down and store in
1 tbsp ghee84 or lard (15 g/ 0.5 oz) the fridge for up to 5 days.
tsp salt
OPTIONAL:
serve with Buttered Brussels Sprouts71
50
EASY PAPRIKA CHICKEN
MAIN DISH

51
MAIN DISH
Hands-on 15 minutes 1.Pat dry the chicken using a paper towel. Season with salt
Overall 35 minutes and pepper. Grease a large soup pot or a Dutch oven
with a small amount of ghee. Once hot, add the chicken
and cook over a medium-high heat until browned from
all sides.
INGREDIENTS (4 SERVINGS)
8-12 chicken drumsticks with bone and skin 2.Pour in the chicken stock or water and bring to a
(1 kg/ 2.2 lb), will yield about 60% meat or boil. Cover with a lid, lower the heat and cook for
boneless thighs (600 g/ 1.3 lb) 25-30 minutes. Once cooked and removed, you can
shred the meat off the bone if you like.
1 medium white onion (110 g/ 3.9 oz)
1 medium red pepper (120 g/ 4.2 oz) 3.Meanwhile, peel and finely dice the onion. Halve, deseed
and slice the red pepper.
1 tbsp paprika
2 tbsp ghee84 (30 g/ 1.1 oz) 4.Place the onion to a pan greased with the remaining
ghee and cook until lightly browned and fragrant. Add
1 cup chicken stock or water the red pepper slices and cook for another 5 minutes.
(240 ml/ 8 fl oz)
cup heavy whipping cream or coconut 5.Place the onion and pepper into the pot with the chicken
milk (60 ml/ 2 fl oz) and add paprika. Take off the heat.
cup sour cream or more coconut milk 6.Using a hand blender, pulse until smooth. Place back on
(58 g/ 2 oz) the stove, pour in the heavy whipping cream and sour
tsp salt or to taste cream. Place the chicken (with or without bones) back in
the pot with the sauce and cook for just about 5 minutes.
OPTIONAL:
serve with 4-6 cups Cauli-rice73
52
PORK CHOPS WITH KETO GRAVY
MAIN DISH

53
MAIN DISH
Hands-on 10 minutes 1.Pat dry the pork chops using a paper towel. Rub with one
Overall 15 minutes tablespoon of ghee from both sides and season with salt
and pepper.
2.Heat a large pan greased with the remaining ghee. Once

the pan is hot, add the pork chops and cook over a
medium-high heat. Cook until the sides begin to brown,
INGREDIENTS (6 SERVINGS) for about 2 minutes. Then, turn on the other side and
cook for another 2 minutes.
6 medium/ 12 small pork chops (800 g /
28.2 oz / 1.76 lb, about 130 g/ 4.6 oz per
3.Lower the heat and cook for another 5-10 minutes
serving)
depending on the thickness of the meat. If youre
2 tbsp ghee84 (30 g/ 1.1 oz) using an instant read thermometer, it should read
140-145 F / 60-63 C. When done, transfer on a plate,
salt and pepper to taste
cover with a foil and let it rest for about 5 minutes before
1 recipe Ultimate Keto Gravy92 serving.
OPTIONAL:
seasoning: pinch paprika, rosemary, chili
pepper, sage or garlic powder
OPTIONAL:
serve with Creamy Keto Mash69
54
SALMON STUFFED AVOCADO
MAIN DISH

55
MAIN DISH
Hands-on 10 minutes 1.Preheat the oven to 200 C / 400 F. Place the salmon fillets
Overall 30 minutes on a baking tray lined with parchment paper. Drizzle with
melted ghee or olive oil, season with salt and pepper and
1 tablespoon of fresh lemon juice. Place in the oven and
bake for 20-25 minutes.
2.When done, remove from the oven and let it cool down
INGREDIENTS (2 SERVINGS) for 5-10 minutes. Using a fork, shred the salmon fillets
and discard the skin. Mix with finely chopped onion, sour
1 large or 2 small avocados (200 g/ 7.1 oz)
cream (or creme frache or mayonnaise) and freshly
2 small salmon fillets (220 g/ 7.8 oz) chopped dill.
1 small white onion, finely chopped
3.Squeeze in more lemon juice and season with salt and
(70 g/ 2.5 oz)
pepper to taste. Scoop the middle of the avocado out
cup sour cream or crme frache or leaving - 1 inch of the avocado flesh. Cut the scooped
mayonnaise86 (58 g/ 2 oz) avocado into small pieces.
2 tbsp fresh lemon juice (~ lemon)
4.Place the chopped avocado into the bowl with salmon
tsp salt or more to taste and mix until well combined.
5.Fill each avocado halve with the salmon and avocado
1 tbsp ghee or coconut oil (15 g/ 0.5 oz) mixture, add lemon and enjoy!
1-2 tablespoons freshly chopped dill
lemon wedges for garnish
56
HEALTHY MACKEREL SALAD
MAIN DISH

57
MAIN DISH
Hands-on 5-10 minutes 1.Start by cooking the eggs. To get the eggs hard-boiled,
Overall 20-25 minutes you need round 10 minutes.
2.Cook the green beans. Fill a small sauce pan with water
and season with salt. Add the green beans and bring to a
boil. Cook until crisp tender for 4-5 minutes.
INGREDIENTS (2 SERVINGS) 3.Make small diagonal slashes on the skin side of the
mackerel - dont cut too deep. Season with salt and
2 mackerel fillets (180 g/ 6.3 oz)
pepper from both sides.
2 large eggs
4.Heat a pan greased with ghee. Once the pan is hot, add
1 medium avocado (150 g/ 5.3 oz)
the mackerel fillets, skin side down, and cook over a
2 cups green beans (200 g/ 7.1 oz) medium-high heat until the skin is crispy and the meat
opaque and cooked.
4 cups mixed lettuce such as lamb lettuce,
arugula, etc. (120 g/ 4.2 oz)
5.When the eggs are chilled, peel off the shells. Make the
1 tbsp ghee or coconut oil (15 g/ 0.5 oz)
84
dressing by mixing all the ingredients (olive oil, mustard
and lemon juice).
tsp salt or more to taste
freshly ground black pepper 6.Wash and drain the lettuce in a salad spinner or just
by pat drying using a paper towel. Place the lettuce in a
serving bowl and top with the cooked green beans. Add
LEMON & MUSTARD DRESSING: quartered cooked eggs, sliced mackerel fillet and drizzle
2 tbsp extra virgin olive oil with the prepared dressing. Enjoy!
1 tsp Dijon mustard
2 tbsp lemon juice (~ lemon)
58
EASY AVOCADO & EGG SALAD
MAIN DISH

59
MAIN DISH
Hands-on 5 minutes 1.Start by cooking the eggs. To get the eggs hard-boiled,
Overall 15 minutes you need round 10 minutes. When done, remove from
the heat and place in a bowl filled with cold water. When
the eggs are chilled, peel off the shells.
2.Make the dressing by mixing the sour cream, crushed
4 large eggs garlic and Dijon mustard and season with salt and
pepper.
1 large avocado (200 g/ 7.1 oz)
4 cups mixed lettuce such as lamb lettuce, 3.Wash and drain the greens in a salad spinner or just
arugula, etc. (120 g/ 4.2 oz) by pat drying using a paper towel. Place the greens in a
serving bowl and mix with the dressing. Halve, deseed,
cup sour cream or full-fat yogurt
peel and slice the avocado and place on top of the greens.
(115 g/ 4.1 oz) or cup mayonnaise
2 cloves garlic, crushed 4.Add the quartered eggs and season with more salt and
pepper to taste. Enjoy!
2 tsp Dijon mustard
OPTIONAL:
chives, fresh herbs and extra virgin olive oil
for garnish
try it with the Basil & Macadamia pesto82
60
CLASSIC SALAD TRICOLORE
MAIN DISH

61
MAIN DISH
Overall 5 minutes 1.Wash and slice the tomatoes. Halve, deseed, peel and
slice the avocado.
2.Halve and deseed the olives. Place everything in serving

bowl.
3.Add pieces of mozzarella, pesto and olive oil. Optionally,

INGREDIENTS (2 SERVINGS) season with salt, black pepper and basil to taste.
Thats it - enjoy!
3-4 medium tomatoes (300 g/ 10.6 oz)
1 large avocado (200 g/ 7.1 oz)
6-8 olives, kalamata or any other type

(18 g/ 0.6 oz)
125 g mozzarella di bufala or regular

mozzarella for salads (4.4 oz)
2 tbsp pesto82 (30 g/ 1.1 oz)
2 tbsp extra virgin olive oil
OPTIONAL:
salt, pepper, fresh basil for garnish
62
SARDINE STUFFED AVOCADO
MAIN DISH

63
MAIN DISH
Hands-on 15 minutes 1.Drain the sardines and place them in a bowl.
Overall 20 minutes
2.To the bowl with sardines add finely sliced spring onion
(or chives) and freshly grated turmeric root (or dried
turmeric powder). Add mayonnaise and mix in well.
INGREDIENTS (1 SERVING) 3.Halve the avocado and remove the seed. Scoop the
1 large avocado (200 g/ 7.1 oz) middle of the avocado out leaving 1/2 - 1 inch of the
avocado flesh.
1 tin sardines, drained (90 g/ 3.2 oz)
1 tbsp mayonnaise86 (15 g/ 0.5 oz) 4.Add the scooped avocado flesh and mash into desired
consistency. Squeeze in fresh lemon juice and season
1 medium spring onion or bunch chives with salt.
(15 g/ 0.5 oz)
1 tbsp lemon juice 5.Scoop the avocado mixture into each avocado halve and
enjoy!
tsp turmeric powder or 1 tsp freshly
ground turmeric root
tsp salt
OPTIONAL:
If you dont like sardines, here are 2 alternatives
for the filling:
3 oz/ 85 g tuna, 2 tbsp mayonnaise,
1 spring onion, salt + dash of lemon juice
3 oz/ 85 g salmon, 2 tbsp cream cheese,

dill, salt + dash of lemon juice
64
ULTIMATE KETO BUN WITH AVOCADO & BACON
MAIN DISH

NET CARBS: 8 g CARBS (5%)
65
MAIN DISH
Overall 5 minutes 1.Cut the keto buns in half.
2.Spread the butter on the inside of each half, add bacon,

avocado and lettuce.
3.Serve with cherry tomatoes and enjoy!
TIP:
1 Ultimate Keto Bun 75
Place the halved keto buns under a broiler or in a toaster
before adding the filling.
2 tbsp butter (30 g/ 1.1 oz)
2 small slices bacon, crisped up

(30 g/ 1.1 oz)
cup cherry tomatoes (75 g/ 2.6 oz)

avocado (100 g/ 3.5 oz)
2 leaves green lettuce (28 g/ 1 oz)
66
PAN-ROASTED SALMON
MAIN DISH

67
MAIN DISH
Overall 10 minutes 1.Heat a frying pan greased with ghee over a
medium-high heat.
2.Season the salmon with salt and freshly ground black

pepper and squeeze over a little lemon juice. Once hot,
place in the pan.
INGREDIENTS (1 SERVING) 3.Fry for 2-3 minutes, then turn the salmon over and fry for
a further 1-2 minutes, or until cooked through. Cooking
1 medium salmon fillet (150 g/ 5.3 oz)
time depends on the thickness of the fillet.
1 tbsp ghee84 or coconut oil (15 g/ 0.5 oz)
pinch of salt
dash of lemon juice
herbs of choice
68
CREAMY KETO MASH
SIDE

69
Hands-on 10 minutes 1.Wash the cauliflower and cut into smaller florets. Place
Overall 15 minutes on a steaming rack inside a pot filled with ~ 2 inches of
water. Bring to a boil and cook for about 10 minutes. Do
SIDE
not overcook.
2.Heat a pan greased with 2 tablespoons of the ghee and

add chopped onion and garlic.
3.Cook for about 5 minutes until slightly browned. Keep
1 large cauliflower (700 g/ 1.5 lb/ 24.7 oz)
stirring to prevent burning and take off the heat.
1 small white onion (70 g/ 2.5 oz)
4.Place the cooked cauliflower into a blender and add the
2 cloves garlic
cooked onion and another 2 tablespoons of butter or
cup ghee84, butter or lard + 4 tbsp for ghee. Pulse until smooth and creamy.
topping (110 g/ 3.9 oz)
5.For an even creamier texture, add sour cream or cream
cheese (or skip for dairy-free).
6.Place in a serving bowl and add more ghee or butter on
top. Enjoy!
OPTIONAL:
cup cream cheese or sour cream
70
BUTTERED BRUSSELS SPROUTS
SIDE

71
Hands-on 5 minutes 1.Preheat the oven to 200 C / 400 F. Wash and halve
Overall 30-40 minutes the Brussels sprouts or quarter if too big.
SIDE
2.Pour the melted ghee over the sprouts. Drizzle with
the lemon juice. Season with salt and pepper and mix
INGREDIENTS (4 SERVINGS) well to allow the oil and seasoning everywhere.
1.1 lb Brussels sprouts (500 g/ 17.6 oz)
3.Place in the oven and bake for 25-35 minutes until
cup ghee , melted or butter (55 g/ 1.9 oz)
84
crispy on the outside and tender inside. Mix once or
juice from lemon (~ 2 tbsp) twice to ensure even cooking. The exact cooking time
depends on the size of the Brussels sprouts. If you
tsp salt cut them in quarters, it will take less time to cook.
TRY WITH:
4-6 slices crisped up bacon or Pancetta
1 small diced & crisped up chorizo
cup grated Parmesan cheese
heavy whipping cream + cup soaked

dried porcini mushrooms
2 cloves garlic, crushed
1 medium white onion, sliced

cup toasted cashew, pine nuts or almonds
4 servings Keto Cheese Sauce90

72
CAULI-RICE
SIDE
NUTRITION FACTS (per serving, 1 1/2 cups)

73
PREPARATION TIME COOKING TIPS
Overall 5-10 minutes Steaming:
Place in a steam pot and cook for 5-7 minutes. Otherwise,

place in an airtight container and store up to 4 days.
SIDE
INGREDIENTS (MAKES 6 CUPS)
Microwaving:
1 head cauliflower (720 g/ 1.6 lb)
Place the processed cauliflower in a microwave safe bowl
and cook on medium-high for 5-7 minutes. You wont need
any water when cooking in the microwave. Season with salt
INSTRUCTIONS and pepper (if desired).
1.Remove the leaves and the hard center Pan roasting:

core of the cauliflower and cut into florets.
You can briefly cook the rice on a pan greased with butter
2.Wash the cauliflower thoroughly and drain or ghee or add directly to the pot with meat or sauce you
well. plan to serve it with.
3.Once dry, grate with a hand grater or in a Oven cooking:

food processor with a grating (or regular) Preheat the oven to 200 C / 400 F. Spread the grated
blade. Pulse until it looks like rice. A grating cauli-rice over a baking sheet lined with parchment paper
blade will make it look closer to real rice. and cook for 12-15 minutes flipping 2-3 times.
Dont overdo it - it only takes a few more
seconds to make pure out of it.
4.Cook the cauli-rice using the following tips

or place in an airtight container and store
up to 4 days. Done!
74
ULTIMATE KETO BUNS
BASIC

75
Hands-on 10-15 minutes Make sure you use a kitchen scale for measuring all the dry
Overall 55-60 minutes ingredients. Using just cups may not be enough to achieve
BASIC
best results, especially in baked goods. Weights per cups
and tablespoons may vary depending on the product/
brand or if you make you own ingredients (like flaxmeal
INGREDIENTS (10 BUNS) from flaxseeds). Psyllium absorbs lots of water. When
baking with psyllium, you must remember to drink enough
DRY INGREDIENTS: water throughout the day to prevent constipation!
1 cup almond flour (150 g/ 5.3 oz)
1.Preheat the oven to 350 F / 175 C. Use scales to measure
1/3 cup psyllium husk powder
all the ingredients carefully.
(40 g/ 1.4 oz)
cup coconut flour (60 g/ 2.1 oz) Do not use whole psyllium husks - if you cannot find
psyllium husk powder, use a blender or coffee grinder
cup flaxmeal (75 g/ 2.6 oz)
and process until fine.
1 tsp garlic powder
2.Mix all the dry ingredients apart from the sesame seeds
1 tsp onion powder
in a bowl (almond flour, coconut flour, ground flaxseed,
2 tsp cream of tartar psyllium powder, garlic and onion powder, Erythritol,
1 tsp baking soda baking soda, cream of tartar and salt).
1 tsp salt You can use 2 teaspoons of gluten-free baking powder

5 tbsp sesame or 1-2 tbsp caraway seeds instead of baking soda and cream of tartar.
WET INGREDIENTS:
6 large egg whites
2 large eggs
2 cups boiling water
76
INSTRUCTIONS
3.Add the egg whites and eggs and process 6.Top with butter or cream cheese, burger meat or any
well using a mixer until the dough is topping you like. Enjoy!
BASIC
thick. Add boiling water and mix until well
combined.
TIP:
To save time, mix all the dry ingredients ahead and store in
The reason you shouldnt use only
a zip-lock bag and add a label with the number of servings.
whole eggs is that the buns wouldnt rise
When ready to be baked, just add the wet ingredients!
with so many egg yolks in. Dont waste
them - use them for making Mayo86 or
Hollandaise Sauce88.
4.Using a spoon, make the buns and place

them on a non-stick baking tray or a
parchment paper. They will grow in size, so
make sure to leave some space between
them. You can even use small tart trays.
Top each of the buns with sesame seeds (or
any other seeds) and press them into the
dough, so they dont fall out. Place in the
oven for 45-50 minutes.
5.Remove from the oven, let the tray cool

down and place the buns on a rack to cool
down to room temperature. Store them at
room temperature if you plan to use them
in the next couple of days or store in the
freezer for future use.
77
SUGGESTIONS
If for any reason you cant get this recipe to 4.If your buns dont rise properly, use only egg whites and
work, here are some tips that might help. omit the egg yolks. I never had to use this adjustment.
BASIC
1.Make sure you weigh all the ingredients 5.If the final result is too moist, do not reduce the water
using scales. Even small differences can used in this recipe or the psyllium will clump. Instead,
affect the final result of this recipe. dry the buns in the oven on low, up to 210 F / 100 C for
30-60 minutes. If needed, cut them in half and place in a
2.If your buns appear to have large hollow toaster.
bubbles inside, it may be due to the psyllium.
Make sure you use powder, not whole 6.Do not leave the batter outside the oven for too long.
husks. Otherwise, use a coffee grinder or Place in the oven as soon as you form the buns.
blender and pulse until fine and powdery.
7.If your buns change color to slight purple, its due to the
3.For a slightly (but not significantly) better brand of psyllium husk powder. Its perfectly safe but
result, incorporate the eggs separately. may look unappetizing. In that case, try another brand.
First, whisk the egg whites until they create
soft peaks and add cream of tartar used
in this recipe. In another bowl, mix the
egg yolks and gently fold them into the
egg whites. In a separate bowl, mix the
dry ingredients and pour in the hot water.
Process well using an electric mixer (hand
whisk is not as good in this recipe). Add the
foamy egg white mixture into the batter and
process well. Try not to deflate the batter
completely. Form the buns and place in the
oven.
78
NUT-FREE KETO BUNS
BASIC

79
Hands-on 10-15 minutes 1.Preheat the oven to 350 F / 175 C. Use scales to measure
Overall 1 hour 15 minutes all the ingredients carefully. I used defatted sesame seed
BASIC
flour but you can try sesame seed meal instead and use
less water. To make sesame seed meal, I just blend the
INGREDIENTS (10 BUNS) seeds until powdered (just like I do with flax seeds to
make flax meal). I use defatted sesame seed flour.
DRY INGREDIENTS:
1 cup sesame seed flour (100 g/ 3.5 oz) 2.Mix all the dry ingredients apart from the seeds for the
topping in a bowl: sesame flour, coconut flour, flaxmeal,
2/3 cup flaxmeal (100 g/ 3.5 oz) psyllium powder, baking soda, cream of tartar, garlic
2/3 cup coconut flour (80 g/ 2.8 oz) powder, onion powder and salt.
1/3 cup psyllium husk powder (40 g/ 1.4 oz) Do not use whole psyllium husks - if you cannot find
2 tsp garlic powder psyllium husk powder, use a blender or coffee grinder
and process until fine. If you get already prepared
2 tsp onion powder psyllium husk powder, remember to weigh it before
2 tsp cream of tartar adding to the recipe. I used whole psyllium husks which I
grinded myself. Do not use just measure cups - different
1 tsp baking soda products have different weights per cup!
1 tsp salt
5 tbsp sesame seeds (or sunflower, poppy,

flax, caraway seeds) for topping
WET INGREDIENTS:
6 large egg whites
2 large eggs
2 cups water, boiling (540 ml/ 18 fl oz)

80
INSTRUCTIONS
You can use 2 teaspoons of gluten-free 6.Place in the oven and cook for 55-60 minutes. Remove
baking powder instead of baking soda and from the oven, let the tray cool down and place the buns
BASIC
cream of tartar. on a rack to cool down to room temperature. Store them
at room temperature if you plan to use them in the next
3.Add the egg whites and eggs and process couple of days or in the freezer for future use.
well using a mixer until the dough is thick.
7.Top with butter or cream cheese, burger meat and
The reason you shouldnt use only whole meat-free toppings. Enjoy!
eggs is that the buns wouldnt rise with so
many egg yolks in. Dont waste them - use
TIP:
them for making Home-made Mayo86 or
To save time, mix all the dry ingredients ahead and store in
Easy Hollandaise Sauce88.
a zip-lock bag and add a label with the number of servings.
When ready to be baked, just add the wet ingredients!
4.Add boiling water and mix it all until well
combined.
5.Using a spoon or hands, form the buns and

place them on a non-stick baking tray or
a parchment paper. They will grow in size
as they bake, so make sure to leave some
space between them. Top each of the buns
with sesame seeds (or any other seeds) and
press them into the dough, so they dont fall
out.
81
BASIL & MACADAMIA PESTO
BASIC
NUTRITION FACTS (per 2 tbsp/ 30 g/ 1 oz)

PROTEIN: 1 g PROTEIN (2%) MAGNESIUM: TRACE
FAT: 19.8 g FAT (96%) POTASSIUM: TRACE
82
Overall 5 minutes 1.Wash the basil, peel and mash the garlic, juice and zest
the lemon.
BASIC
2.Place the oil, basil, garlic, lemon, macadamia and pine
nuts, salt and pepper into a food processor and pulse
until smooth. Optionally, add grated Parmesan cheese
and pulse for a few more seconds.
INGREDIENTS (1 CUP)
3.When done, use immediately or spoon the mixture in a
2 cups fresh basil (30 g/ 1.1 oz)
glass jar, top with a bit of olive oil and seal properly with
1/3 cup macadamia nuts (45 g / 1.6 oz) a lid and keep it refrigerated.
2 tbsp pine nuts or more macadamia nuts
(15 g/ 0.5 oz) TIPS FOR STORING:
You can keep your pesto in the fridge for up to a week or
4 cloves garlic
two if its stored properly. It helps to pour a thin layer of
1 tsp fresh lemon zest olive oil on the top, as it keeps it fresh for longer. If you
want to preserve home-made pesto for longer, freeze it in
1 tbsp fresh lemon juice
manageable portion sizes by putting it in an ice-cube tray
cup extra virgin olive oil (120 ml/ 4 fl oz) and keep in a plastic bag in the freezer for up to 6 months.
Whenever you need to use it, just keep the required portion
at room temperature until it melts.
OPTIONAL:
1/3 cup grated Parmesan cheese
(30 g/ 1.1 oz)
83
GHEE
BASIC
NUTRITION FACTS (per 1 tbsp/ 15 g/ 0.5 oz)

FAT: 15 g FAT (100%) POTASSIUM: TRACE
84
Overall 15 minutes 1.Peel and slice the garlic. Place the butter into a pan and
start warming up on low heat. Slowly let it melt.
BASIC
2.Add the sliced garlic and let it simmer. As the butter
melts, pure fat will separate from the milk solids and
water. Keep shimmering on low heat. The water will start
to evaporate as soon as you see bubbles on the surface.
INGREDIENTS (1 CUP) As you see less and less bubbles, a white foam will appear
on the surface.
1 package unsalted butter (250 g/ 8.8 oz)
1 head garlic or 1 onion or any fresh herbs 3.About 10 minutes after the butter melts, the milk solids
of choice (rosemary, basil, sage, thyme, (mostly lactose) will eventually get stuck on the sides and
mint, etc.) bottom of the pan and will get slightly brown.
4.Take the pan from heat. Put a sieve on the top of the
heat-resistant jug. Place the cheesecloth in a double
EQUIPMENT layer onto the sieve and pour the ghee carefully through
the cheesecloth. Discard the milk solids trapped in the
small pouring pan
cheesecloth and anything left in the pan.
small Pyrex glass jar
5.You should end up with something like 75-80% of the
cheesecloth for filtering the liquid
volume of the butter. Pour the ghee in a glass jar. After
sieve with smallest holes possible it cools down, you can either keep it refrigerated or at a
room temperature.
small glass container (~ 200 ml/ 7 fl oz)
85
MAYONNAISE
BASIC

PROTEIN: 0.17 g PROTEIN (1%) MAGNESIUM: TRACE
86
Overall 10 minutes 1.Make sure all the ingredients have reached room
temperature. Separate the egg white from the egg yolk.
BASIC
Place the egg yolk and the Dijon mustard into a bowl
secured with a piece of cloth or kitchen towel and mix
until well combined.
2.Use a food processor (or a hand whisk). Turn it on and

INGREDIENTS (1 CUP) very slowly start to drizzle in the oil.
cup macadamia or avocado oil or
3.Using extra virgin olive oil may make the taste of your
light-tasting olive oil / nut oils
mayonnaise too strong. Try mild olive oil, avocado,
1 large egg yolk macadamia, sesame, almond or walnut oil.
1 tbsp apple cider vinegar
4.Keep pouring the oil until the mixture starts to look more
1 tsp Dijon mustard like mayonnaise. Then, a slow steady stream of oil can be
added. Keep blending until it gets to a desired thickness.
juice from lemon (~ 1 tbsp)
If the mayonnaise is not thick enough, add a bit more oil.
tsp salt
5.After you pour all the oil in, add lemon juice, vinegar and
season with salt. Add a few drops of stevia and mix well. If
OPTIONAL: its too thick, add a few drops of water. Adding the lemon
1-2 tablespoons of whey and vinegar will turn the color to a light yellow. When the
mayonnaise is done, put it in a glass container and seal
Whey the liquid on top raw milk yogurt and will
well. You can store it in the fridge for up to a week.
keep the mayo fresh for several months. If you
dont use whey, the mayo can be kept in the
fridge for up to a week.
87
HOLLANDAISE SAUCE
BASIC
NUTRITION FACTS (per 1/4 cup/ 50 g/ 1.8 oz)

FIBER: 0 G MACRONUTRIENT RATIO:
88
Overall 10 minutes 1.Make sure all the ingredients have reached room
temperature. Separate the egg white from the egg yolk.
BASIC
2.Slowly melt the butter (or ghee) in a water bath and keep
it aside. It should be warm, not too hot. Mix the egg yolk
with the water, lemon juice, Dijon mustard and salt.
INGREDIENTS (1 SERVING) 3.Fill a medium sauce pan with ~1 cup of water and bring
to a boil.
2 tbsp butter or ghee84 (30 g/ 1.1 oz)
1 large egg yolk 4.Keep on medium heat, place the bowl with the egg yolk
mixture on top of the sauce pan and keep mixing. The
tsp Dijon mustard
water should not touch the bottom of the bowl. Keep
juice from lemon (~ 1 tbsp) mixing until it starts to thicken.
pinch salt or more to taste
5.Slowly pour the melted butter into the mixture until thick
tbsp water or more if too thick and creamy. Keep stirring at all times to avoid clumping.
If the Hollandaise is too thick, add a splash of water.
6.Serve immediately over poached eggs or baked salmon.

Do not reheat the Hollandaise or it will clump. If you only
make it for yourself, prepare one serving at a time. Enjoy!
89
KETO CHEESE SAUCE
BASIC

90
Overall 5 minutes 1.Place the cream and butter into a small sauce pan and
gently heat up. Grate the cheddar cheese and keep aside.
BASIC
2.Once heated, add the cream cheese into the sauce pan.
3.Stir until melted and bring to a simmer. Once you see

INGREDIENTS (4 SERVINGS) bubbles, take off the heat.
cup heavy whipping cream (60 ml/ 2 fl oz)
4.Add grated cheddar cheese and mix until smooth and
2 tbsp butter (28 g / 1 oz) creamy. If you prefer a thicker sauce, cook for 3-5 more
cup cream cheese or soft goat cheese minutes while stirring. If too thick, add a splash of water
(60 g/ 2.1 oz) or cream.
cup grated cheddar or hard goat cheese 5.Serve over steamed vegetables, fish and meat! If you
(60 g/ 2.1 oz) cant use the whole recipe, only make one serving. The
pinch salt if needed sauce should be eaten immediately or kept at room
temperature before serving. Once refrigerated and
1-2 tbsp water or more cream if you need reheated, the butter separates and the cheese clumps
to thin it down which you want to avoid.
OPTIONAL SEASONING:
tsp cayenne pepper
tsp garlic powder
tsp onion powder
tsp paprika
2-4 tbsp freshly chopped herbs of choice

91
ULTIMATE KETO GRAVY
BASIC

92
Hands-on 10 minutes 1.Add water to the porcini mushrooms and soak for about
Overall 30 minutes + soaking 30 minutes. Peel and dice the onion and garlic. Chop the
BASIC
sage and zest the lemon.
INGREDIENTS (6 SERVINGS) 2.Add the garlic and onion into a hot pan greased with
ghee and cook over a medium heat until translucent. Stir
2 tbsp ghee84 (30 g/ 1.1 oz) occasionally. Add the lemon zest and sage and cook until
the onion is golden.
1 medium white onion (110 g/ 3.9 oz)
2 cloves garlic 3.Pour in the bone broth, lemon juice and add the soaked
porcini mushrooms with the water.
1 tbsp balsamic vinegar
1 tbsp Dijon mustard 4.Add balsamic vinegar and mustard and bring to a boil.
Lower the heat and let it simmer until the amount is
1 tbsp freshly chopped sage or 1 tsp dried
reduced by about half.
sage or any herbs of choice
1 tsp lemon zest 5.Add the cream and cook for just about 5 minutes. Once
done, take off the heat and season with salt and pepper
2 tbsp fresh lemon juice
to taste.
cup dried porcini mushrooms
(15 g/ 0.5 oz) 6.Pour in a jar and blend with a hand blender until smooth
and creamy. When done, serve immediately or let it
cup heavy whipping cream or coconut
cool down and store covered and refrigerated for up to
milk (60 ml/ 2 fl oz)
5 days. Reheat as needed.
2 cups bone broth94 or chicken / vegetable
stock (480 ml/ 16 fl oz)
cup water (60 ml/ 2 fl oz)

93
KETO BONE BROTH
BASIC
NUTRITION FACTS (per cup / 240 ml)

NET CARBS: 0.7 g CARBS (4%) SODIUM: 1104 mg (48% RDA)
94
Hands-on 10 minutes 1.Peel the root vegetables and cut them into thirds. Halve
Overall 1-48 hours the onion and peel and halve the garlic cloves. Keeping
BASIC
the onion skin on will help the broth get a nice golden
NOTE: time depends on whether you use
color. Cut the celery into thirds. Place everything into the
a slow cooker or a pressure cooker
pressure cooker (or slow cooker) and add the bay leaves.
2.Add 8-10 cups of water or up to 2/3 of your pressure

INGREDIENTS (6-8 CUPS) cooker, slow cooker or Dutch oven, vinegar or freshly
squeezed lemon juice and bay leaves. Make sure you use
3.3 lb oxtail (1.5 kg) or mixed with assorted
the vinegar or lemon juice this will help release more
bones (chicken feet, marrow bones, etc.)
minerals into the broth.
2 medium carrots
3.Add the oxtail and bones. You can use any bones you
1 medium parsnip or parsley root
like: chicken, pork or beef, with or without meat. Because
2 medium celery stalks I used chicken and turkey bones with some skin on, the
fat ended up being quite runny. You can still use it for
1 medium white onion, skin on
cooking but I binned it.
5 cloves garlic, peeled
4.Add pink Himalayan salt (whole or powdered). While
2 tbsp apple cider vinegar or fresh lemon
adding vinegar to bone broth helps release the gelatin
juice
and minerals from the bones, pink Himalayan rock salt
2-3 bay leaves adds extra minerals, including potassium!
1 tbsp salt
8-10 cups water - enough to cover the

bones, no more than 2/3 capacity of your
pressure cooker or 3/4 capacity of your
Dutch oven or 3/4 capacity of your slow
cooker
95
INSTRUCTIONS
Pressure Cooker: 5.Remove the large bits and pour the broth through
a strainer into a large dish. Discard the vegetables
Lock the lid of your pressure cooker and turn
BASIC
and set the meaty bones aside to cool down.
to high pressure / high heat. Once it reaches
high pressure (either you have an indicator or
6.When the meaty bones are chilled, shred the meat
in case of old pressure cookers, see a small
off the bone with a fork. If there is any gelatin left
amount of vapor escaping through the valve),
on the bones, you can reuse the bones again for
turn to the [lowest heat] and set the timer for
another batch of bone broth. Just keep in the
90 minutes.
freezer and add some new pieces when making
bone broth again. Use the juicy oxtail meat in other
Dutch oven or Slow cooker:
recipes (on top of lettuce leaves, with cauli-rice or
Cover with a lid and cook for at least 6 hours as omelet filling) or eat with some warm bone
(high setting) or up to 10 hours (low setting). broth.
To release even more gelatin and minerals,
you can cook it up to 48 hours. To do that, 7.Use the broth immediately or place in the fridge
youll have to remove the oxtail using thongs overnight, where the broth will become jelly. Oxtail
and shred the meat off using a fork. Then, you is high in fat and the greasy layer on top (tallow)
can place the bones back to the pot and cook will solidify. Simply scrape most of the tallow off (as
up to 48 hours. much as you wish).
Pressure cooker: 8.Keep the broth in the fridge if you are planning to
use it over the next 5 days. For future uses, place
When done, take off heat and let the pressure
in small containers and freeze.
release naturally for about 10-15 minutes.
Remove the lid.
96
SAUERKRAUT
EXTRA
TOTAL CARBS: 3 g CALORIES: 13.5 kcal

NET CARBS: 1 g CARBS (53%) SODIUM: 469 mg (20% RDA)
97
Hands-on 20-30 minutes 1.Cut the cabbage in quarters and remove the hard cores.
Overall 3-5 weeks Slice the cabbage and transfer into a large bowl.
EXTRA
2.Sprinkle with salt and optionally with caraway, juniper
berries and mustard seeds. I like my sauerkraut with
caraway seeds and juniper berries. Mix well and let it sit
for about 2 hours.
INGREDIENTS (1 LARGE JAR)
3.After 1-2 hours, the sauerkraut will start releasing its
1 large or 2 small head cabbage
juices and reduce in volume. Press the sweated cabbage
(1 kg/ 2.2 lb/ 35.2 oz)
to release as much of the juices as you can.
1 tbsp salt
4.Simply place the sweated cabbage in a Fido jar, leave a
small gap and close it. Dont worry about the jar exploding,
OPTIONAL: the fermentation gases will escape through the rubber
10 juniper berries, lid while no oxygen will get in, thus there will be no risk of
failure. Oxygen is what causes mold, so do not open the
1 tbsp caraway seeds
jar during fermentation.
1 tsp mustard seeds
5.Keep the jar from direct sunlight and ferment at room
water if needed
temperature (60-75 F / 15-24 C) for 3-5 weeks. Refrigerate
and store up to 6 months or preserve for longer.
98
PORK RINDS / CRACKLINGS
SNACK
NUTRITION FACTS (per 30 g / 1 oz)

99
Hands-on 10-15 minutes 1.Preheat the oven to low, about 210 F / 100 C. If you buy
Overall 6 hours pork skin with fat and meat on it, youll need to cut it
SNACK
off. To do that, cut the meat into strips and score every
2-3 inches. Be careful not to cut through the skin. Then,
insert the knife between the skin and the fat and carefully
cut it off. You will end up with some fat still attached to
the skin - thats fine and will add flavor to the pork rinds.
INGREDIENTS Cut the pork skins into 1-2 inch pieces.
pork skins, about 2 pounds or use pork
2.Lay the pork skins over a baking sheet in a single layer
back fat
and place in the oven. Bake for about 4-6 hours or until
lard for frying, you can use leftover lard if dehydrated. When done, pour the excess lard into a pan.
using whole pork back fat
3.If using pork back fat for rendering lard, you can use the
lard to fry the cracklings. Use a small deep pan and add
OPTIONAL: more lard if needed. Heat the lard up until hot enough for
seasoning of choice: pepper, salt, paprika, deep frying. Use a slotted spoon and add your cracklings
garlic / onion powder, chili powder, dried in small batches. They will significantly increase in volume
herbs, etc. as they puff up.
4.If the skins are properly dehydrated, it should take just

about 30-60 seconds for the batch to puff up. Then, use
a slotted spoon to remove the cracklings onto a tray lined
with kitchen towel.
100
CHICKEN CRACKLINGS
SNACK
NUTRITION FACTS (per 30 g / 1 oz)

101
Hands-on 5-10 minutes 1.Preheat the oven to 175 C / 350 F. Line a baking sheet
Overall 50-60 minutes with a parchment paper and have another piece of
SNACK
parchment paper ready to cover the chicken skins.
First, youll need to skin the chicken. Loosen the skin by
placing your fingers underneath and gently lifting it up.
Make shallow cuts round the joints where the wings and
drumsticks are attached to the body and lift / peel the
INGREDIENTS skin off.
chicken skins from at least 2 chickens
2.Remove the skin from the breast and the back of the
ideally 3-4 (weight varies based on size)
chicken and cut as needed.
3.Pat dry the skins using a paper towel. Lay the skins on the
OPTIONAL:
parchment paper in a single layer, season with salt and
seasoning of choice: salt, pepper, paprika,
spices to taste and top with another piece of parchment
garlic / onion powder, chili powder, dried
paper. This will help the skins get crispy without burning.
herbs, etc.
Place in the oven and bake for 30-45 minutes or until
golden brown and crispy. When done, there will be
excess fat on the parchment paper - you can probably
TIP:
reuse it but I just bin it.
Try with Guacamole, Marinara sauce, sour
cream or your favorite cheese dip.
102
BACON & EGG FAT BOMBS
SNACK

103
Hands-on 10 minutes 1.Preheat the oven to 190 C / 375 F. Lay the bacon strips
Overall 45 minutes out flat on a baking tray on a baking paper. Place the
SNACK
tray in the oven and cook for about 10-15 minutes until
golden brown. When done, remove from the oven and
set aside to cool down.
2.Boil the eggs. To get the eggs hard-boiled, you need

INGREDIENTS (6 SERVINGS) round 10 minutes. When done, remove from the heat
and place in a bowl filled with cold water. When chilled,
2 large eggs
peel off the shells.
cup butter or ghee84, softened at room
temperature (55 g / 2 oz) 3.Cut the butter into small pieces and add the peeled and
quartered eggs. Mash with a fork.
2 tbsp mayonnaise86 (30 g/ 1.1 oz)
freshly ground black pepper 4.Add the mayonnaise, season with salt and pepper and
mix well. Pour in the bacon grease and combine well.
Place in the fridge for 20-30 minutes or until its solid and
4 large slices bacon (120 g / 4.2 oz) easy to form fat bombs.
5.Crumble the bacon into small pieces and prepare for

breading. Remove the egg mixture from the fridge
and start creating 6 balls. You can use a spoon or an
ice-cream scooper. Roll each ball in the bacon crumbles
and place on a tray that will fit in the fridge. Eat immediately
or store in the fridge in an airtight container for up to
5 days.
104
SAVORY MEDITERRANEAN FAT BOMBS
SNACK

105
Hands-on 10 minutes 1.Cut the butter into small pieces and place in a bowl
Overall 45 minutes with the cream cheese. Leave it on a kitchen counter for
SNACK
20-30 minutes to soften. Mash with a fork and mix until
well combined.
2.Add the chopped sun-dried tomatoes and chopped

kalamata olives.
3.Add freshly chopped herbs (or dried), crushed garlic and
cup cream cheese, full-fat (100 g / 3.5 oz)
season with salt and pepper. Mix well and place in the
cup butter or ghee84, softened at room fridge for 20-30 minutes to solidify.
temperature (55 g / 2 oz)
4.Remove the cheese mixture from the fridge and
2-3 tbsp freshly chopped herbs (basil,
start creating 5 balls. You can use a spoon or an
thyme and oregano) or 2 tsp dried herbs
ice-cream scooper. Roll each ball in the grated Parmesan
4 pieces sun-dried tomatoes, drained cheese and place on a plate. Eat immediately or store in
(12 g / 0.4 oz) the fridge in an airtight container for up to a week.
4 olives, pitted, kalamata or other type
(12 g / 0.4 oz)
2 cloves garlic, crushed
5 tbsp Parmesan cheese, grated

(25 g / 0.9 oz)
106
COCONUT & PECAN BUTTER
EXTRA

107
Overall 10 minutes 1.Cut the vanilla bean lengthwise and scrape the tiny seeds
out. Place the shredded coconut and pecans into a food
EXTRA
processor and pulse until chopped.
2.Add vanilla extract and cinnamon and pulse everything

until smooth for 30-60 seconds or longer if needed. Use
a spatula to scrape the butter from the sides and pulse
INGREDIENTS (250 G/ 8.8 OZ) more. You can use any food processor - dont use a hand
blender, as it will overheat.
2 cups coconut, shredded, unsweetened
(150 g/ 5.3 oz)
3.Process until you reach the desired consistency. Pour
1 cup pecan nuts (100 g/ 3.5 oz) the butter into a glass container and let it cool to room
temperature. Store at room temperature for up to a
1 tsp sugar-free vanilla extract (~ 1-2 vanilla
week or refrigerate for up to 3 months.
beans)
tsp cinnamon
- tsp salt (key ingredient!)
108
ULTIMATE KETO COFFEE
EXTRA

109
Overall 5 minutes Place everything into a blender: hot coffee, coconut oil,
butter, gelatin (collagen), cinnamon, stevia, coconut milk
EXTRA
and egg yolks (dont worry, they wont cook). Pulse until
smooth. Thats it - done!
NOTE:
INGREDIENTS (1 SERVING) If a recipe calls for raw eggs and you are concerned about
the potential risk of Salmonella, you can make it safe by
1 cup brewed coffee using pasteurized eggs. To pasteurize eggs at home, simply
pour enough water in a saucepan to cover the eggs. Heat
1 tbsp extra virgin coconut oil or MCT oil
1 tbsp unsalted grass-fed butter or ghee84 into the saucepan. Keep the eggs in the water for about
(15 g/ 0.5 oz) 3 minutes. This should be enough to pasteurize the eggs
3 egg yolks
1 tbsp of gelatin, hydrolyzed which does
not cause liquids to gel
- tsp cinnamon
3-5 drops of stevia or a teaspoon of

Erythritol or Swerve
2 tbsp coconut milk or heavy whipping

cream
110
LOW-CARB CAPPUCCINO
EXTRA

111
Overall 5 minutes 1.The basic make-up of a cappuccino is roughly 1/3 coffee,
1/3 hot milk and 1/3 frothed / foamed milk. Before you
EXTRA
open the box with coconut milk, shake it well for about
30 seconds.
2.How to froth the milk:

you can prepare the coconut milk in a milk frother
slowly heat it up until you create foam on the top
1/3 cup espresso (80 ml/ 2.7 fl oz)
cup Aroy-D coconut milk (2 fl oz/ 60 ml) 3.Prepare the required amount of espresso (I just fill 1/3 of
a cup).
pinch cinnamon or raw cocoa powder
(unsweetened)
4.Pour some hot coconut milk into the espresso using a
knife/spatula to hold back the foam. When the cup is
filled up to 2/3, spoon the froth on the top.
OPTIONAL:
3-6 drops liquid Stevia extract or other
5.Sprinkle some cocoa powder or cinnamon and enjoy!
healthy low-carb sweetener
112
KETO COCONUT FAT BOMBS
SNACK

113
Hands-on 10-15 minutes 1.Preheat the oven to 175 C / 350 F. Spread the shredded
Overall 45-60 minutes (or flaked) coconut on a baking sheet. Place in the oven
SNACK
and toast for 5-8 minutes until light golden. Mix once or
twice to prevent burning.
2.Transfer into a blender and pulse until smooth. You will

get a smooth and runny consistency.
3.Add the softened butter chopped into pieces and
1 cup desiccated, shredded coconut or
softened coconut oil (room temperature).
flaked coconut, unsweetened (112 g/ 4 oz)
cup extra virgin coconut oil (55 g/ 2 oz) 4.Add cinnamon or vanilla, stevia (if used), salt and mix well.
cup butter or more coconut oil
5.Pour into mini muffin forms or an ice cube tray. You
(55 g/ 2 oz)
should be able to fill each one with 2 tablespoons of the
tsp cinnamon or vanilla bean powder mixture to get 12 servings. Place in the fridge for at least
30 minutes and let it solidify.
pinch salt
6.When done, keep refrigerated. Coconut oil and butter

OPTIONAL:
get very soft at room temperature. Enjoy!
15-25 drops Stevia extract or 2-3 tbsp
powdered Erythritol
114
STRAWBERRY CHEESECAKE FAT BOMBS
SNACK

115
Hands-on 15 minutes 1.Place the strawberries, cream cheese or creamed
Overall 2-3 hours coconut milk, butter, erythritol, and vanilla into a food
SNACK
processor and pulse until smooth and creamy. Add
stevia if you prefer a sweeter taste.
2.Spoon the mixture (about 2 tablespoons per piece) into

small silicone muffin molds or candy molds, or use round
INGREDIENTS (12 SERVINGS) cake pop molds for a round bomb shape.
strawberries, fresh or frozen (70 g/ 2.5 oz)
3.Place in the freezer for about 2 hours or until set. Store
cream cheese, softened (150 g/ 5.3 oz) in the freezer for up to 3 months.
2 tbsp butter or coconut oil, softened
(60 g/ 2 oz)
powdered erythritol (20 g/ 0.7 oz) or liquid

stevia (1015 drops)
1 vanilla bean or 1/21 tablespoon vanilla

extract
116
PUMPKIN PIE SPICE MIX
EXTRA
NUTRITION FACTS (per 1/4 tsp)
TOTAL CARBS: TRACE CALORIES: TRACE

FIBER: TRACE
NET CARBS: TRACE
PROTEIN: TRACE MAGNESIUM: TRACE
FAT: TRACE POTASSIUM: TRACE
117
Overall 15 minutes Mix all the ingredients and place in an airtight container.
Use as needed - thats it!
EXTRA
INGREDIENTS (~ CUP)
cup cinnamon (4 tbsp)
2 tbsp ground ginger
2 tsp ground nutmeg
1 tsp ground cloves

1 tsp ground allspice
OPTIONAL: (highly recommended)

tsp ground cardamom
tsp ground mace
118
SHOPPING LIST - WEEK 1
MEAT, EGGS & DAIRY HERBS & SPICES
Bacon, outdoor-reared and Pancetta 300 g/ 10.6 oz Fresh and dried herbs of choice (chives, basil,
Butter, grass-fed 1 package parsley,tarragon, oregano, mint, rosemary, thyme)
SHOPPING LIST
Chicken stock (or make your own) 1 cup (240 ml/ 8 fl oz) Pumpkin pie / pumpkin spice mix
Chicken thighs or drumsticks 600 g/ 21.2 oz/ 1.3 lb (weight excl. bones) Turmeric, paprika
Cream, heavy whipping 1 cup (240 ml/ 8 fl oz) Pink Himalayan rock salt
Cream, sour and/ or crme frache 1 cup (240 ml/ 8 fl oz) Pepper (black or cayenne)
Eggs, pastured 2 dozen
Goat cheese or other full-fat soft cheese 150 g/ 5.3 oz
Pork chops 2 large or 4 small chops (400 g/ 14.1 oz) OTHER INGREDIENTS
Salmon fillet, raw 2 fillets (345 g/ 12.2 oz) (SHOULD BE ENOUGH FOR WEEK 2)
Sardines, tinned 100 g/ 3.5 oz Chia seeds
Cocoa nibs or 85% dark chocolate
Coconut milk
VEGETABLES & FRUITS Erythritol, stevia
Asparagus 1 bunch (250 g/ 8.8 oz) Almond flour
Avocado 4-6 pieces (900 g/ 2 lb) Coconut flour
Cauliflower 2 large (1.5 kg/ 3.3 lb) Flax meal
Garlic 1 head Psyllium husk powder
Lettuce (crunchy type like Little Gem or Iceberg) as needed in salads Balsamic vinegar
Lemons, organic 2 pieces Pesto (or make your own following my recipes)
Mushrooms, wild., Porcini (dried) 1 package Vanilla extract
Onion (red, white, brown or shallot) 6-8 pieces (400 g/ 14.1 oz)
Peppers, red bell, sweet 2 large (300 g/ 10.6 oz)
Portobello or other fresh mushrooms 2 large (170 g/ 6 oz) SNACKING TIPS (EXTRA)
Spring onion 2-3 pieces Avocados
Spinach, raw 125 g/ 4.4 oz Bones to make home-made bone broth
Tomatoes, cherry or regular 450 g/ 15.9 oz Celery stalks
Zucchini 1 medium (200 g/ 7.1 oz) Coconut, almond milk, cream
Eggs and cheese
Fermented foods (sauerkraut, kimchi, kombucha)
OILS & FATS Ham and bacon, pastured
Ghee (or make your own, see my recipe) Nuts and seeds (pecans, almonds, walnuts,
Extra virgin olive oil hazelnuts, macadamias, etc.)
Coconut oil, extra virgin and MCT oil Non-starchy vegetables
Other healthy options (cucumber, green pepper, etc.)
(lard, tallow, avocado oil, macadamia oil)
119
SHOPPING LIST - WEEK 2
MEAT, EGGS & DAIRY HERBS & SPICES
Bacon, outdoor-reared 125 g/ 4.4 oz Fresh and dried herbs of choice (chives, basil,
Butter, grass-fed 1 package (if needed) parsley,tarragon, oregano, mint, rosemary, thyme)
SHOPPING LIST
Chorizo sausage or other hard type 80 g/ 2.8 oz Cinnamon
Cream, heavy whipping 1/4 cup (60 ml/ 2 fl oz) Cumin
Cream, sour and/ or crme frache 1 1/2 cup (350 ml/ 12.3 oz) Paprika
Eggs, pastured 2 dozen Pink Himalayan rock salt
Mackerel, fresh 1 fillet (90 g/ 3.2 oz) Pepper (black or cayenne)
Mozzarella cheese 125 g/ 4.4 oz
Pork, ground 400 g/ 14.1 oz
Steak, rib-eye 1 medium (200 g/ 7.1 oz) OTHER INGREDIENTS
Salmon fillet, raw 2 small fillets (220 g/ 7.8 oz) (SAME AS WEEK 1 - IF NEEDED AND...)
Olives: green or black (1 jar)
MCT oil or coconut oil
VEGETABLES & FRUITS Pumpkin puree, unsweetened
Avocado 4-6 pieces (900 g/ 2 lb) (or make your own, recipe is on my blog)
Brussels sprouts 500 g/ 17.6 oz/ 1.1 lb Whey or egg white protein or gelatin
Garlic 1 head
Green beans 100 g/ 3.5 oz
Lemons, organic 2-3 pieces SNACKING TIPS (EXTRA)
Lettuce (crunchy type like Little Gem or Iceberg) as needed in salads Avocados
Onion (red, white, brown or shallot) 2-3 pieces (200 g/ 7.1 oz) Bones to make home-made bone broth
Portobello or other fresh mushrooms 2 large (170 g/ 6 oz) Celery stalks
Tomatoes, cherry or regular 300 g/ 10.6 oz Coconut, almond milk, cream
Zucchini 1 medium (200 g/ 7.1 oz) Eggs and cheese
Fermented foods (sauerkraut, kimchi, kombucha)
Ham and bacon, pastured
OILS & FATS Nuts and seeds (pecans, almonds, walnuts,
Ghee hazelnuts, macadamias, etc.)
Extra virgin olive oil Non-starchy vegetables
Coconut oil, extra virgin and MCT oil (cucumber, green pepper, etc.)
Other healthy options
(lard, tallow, avocado oil, macadamia oil)
120
ABOUT US
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
ABOUT US
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.
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.
121
WHAT IS THE KETODIET APP AND BOOK?
ABOUT US
KetoDiet is an on-going project I started with my partner in 2012 and includes KetoDiet for the iPad,
KetoDiet Basic for the iPhone and The KetoDiet Cookbook which is now available to preorder!
When creating recipes for KetoDiet, I dont focus just on the carbs content: you wont find any
processed foods, unhealthy vegetable oils or artificial sweeteners. My recipes are all sugar-free, grain-
free and gluten-free. Most of my recipes are paleo-friendly or include paleo-friendly alternatives (e.g.
some recipes contain raw dairy which is considered paleo / primal). It doesnt matter what type of a
low-carb diet you follow, KetoDiet is suitable for paleo / primal diet, Whole30 any many other!
122
WHAT DO THE KETODIET APPS OFFER?
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.
KetoDiet for iPad only is for people that additionally want to plan, track and monitor their progress.
ABOUT US
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
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:
123
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-carb-
experts for more information).
124

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INTRODUCTION DIET PLAN

Tips before You get started 8

Found this diet plan useful? Share it with your friends!

60-75% of calories from FAT (or even more)

15-30% of calories from PROTEIN Fat

Get your daily net carbs (total carbs minus fiber)

Learn to eat real food, like eggs, meat and

If you need to snack, opt for healthy foods high in

Include healthy staples like fermented foods, bone

Dont be afraid of saturated fat and use it for

Use unsaturated fats for salads (olive oil, nut oils,

If you eat nuts, consider soaking and dehydrating

When you start following the ketogenic diet, you

1. Get rid of anything that is not allowed on the diet to

2. If you have sugar cravings, have a glass of water (still

4. Always have hard-boiled eggs and protein (chicken,

Avoid artificial sweeteners. Its no secret that aspartame, which is

GET MY APP TO GET STARTED & TRACK YOUR PROGRESS

Planning and tracking your diet is highly recommended, especially

A few last words...

Using these alternatives wont significantly change the nutrition facts.

Coffee with cream, coconut milk or almond milk or Low-Carb Cappuccino111

1 cup bone broth94

12 avocado with a pinch of salt

Ham & cheese roll-ups

2 Easy Keto Frittata Salmon Stuffed Avocado

Easy Paprika Chicken

Easy Paprika Chicken

Ultimate Keto Bun

Ultimate Keto Bun Pork Chops

Perfect Rib-eye Steak

9 Pumpkin Pie Chia Pudding Salmon Stuffed Avocado with Gremolata

Spicy Chorizo Meatballs,

Spicy Chorizo Meatballs,

Spicy Chorizo Meatballs,

Spicy Chorizo Meatballs,

Page: 31 Page: 43 Page: 45

TOTAL CARBS: 37.5 g CALORIES: 1645 kcal

FAT: 136 g POTASSIUM: 2303 mg (115% EMR)

Page: 43 Page: 55 Page: 51 + 73

TOTAL DAILY VALUES Protein

TOTAL CARBS: 38.7 g CALORIES: 1681 kcal

Page: 27 Page: 43 Page: 51 + 73

TOTAL CARBS: 40.3 g CALORIES: 1707 kcal

FAT: 140 g POTASSIUM: 2951 mg (147% EMR)

Page: 43 Page: 59 Page: 51 + 73

TOTAL DAILY VALUES Protein

FAT: 135 g POTASSIUM: 2519 mg (126% EMR)

Page: 31 Page: 51 + 73 Page: 63

TOTAL CARBS: 55.8 g CALORIES: 1677 kcal

FAT: 140 g POTASSIUM: 2793 mg (130% EMR)

Page: 29 Page: 65 Page: 55

TOTAL CARBS: 41.3 g CALORIES: 1605 kcal

FAT: 137 g POTASSIUM: 2605 mg (130% EMR)

Page: 25 Page: 65 Page: 53 + 69

TOTAL CARBS: 49.5 g CALORIES: 1798 kcal

FAT: 153 g POTASSIUM: 3239 mg (162% EMR)

Page: 39 Page: 59 Page: 53 + 69

Page: 33 Page: 55 Page: 47 +69

TOTAL CARBS: 47.3 g CALORIES: 1783 kcal

FAT: 147 g POTASSIUM: 2883 mg (144% EMR)

Page: 29 Page: 61 Page: 67 + 69

TOTAL CARBS: 32.7 g CALORIES: 1709 kcal