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INTRODUCTION

After being fascinated with the Ketogenic diet for several years I de-
cided to try it to help with an autoimmune disorder, and balancing my
hormones. Not only has it helped, but I feel great overall on it!

The Ketogenic diet was developed in the 1920 to treat epilepsy in chil-
dren… But recently its been shown to help with diabetes, heart dis-
ease, certain type of cancer, alzheimer’s, parkinson’s, polycystic ovary
syndrome, weight loss, mental clarity, brain injuries, acne and many
more!

This book provides basic information on:

• How to start a Ketogenic diet


• The most commonly asked question
• What foods to eat/What foods to avoid
• A 5 day meal plan
• ...and over 40 recipes!

Thank you so much for purchasing this e-book!

Vevian Vozmediano

A GUIDE TO THE
KETOGENIC DIET
+ 40 RECIPES
What is a Ketogenic diet? Most Commonly Asked Questions
The Ketogenic diet, is a very low-carb, high fat, moderate protein diet. It involves drastically reduc-
ing carbohydrate intake, and replacing it with fat. Typically on a normal, higher carbohydrate diet,
the body will use glucose as the main form of energy. By lowering the intake of carbs, the body
What is the Keto flu?
is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us
Keto flu is the name given to a set of symptoms some people experience when first staring keto. Its
survive when food intake is low. During this state, we produce ketones,which are produced from the
not actually a flu and defiantly not contagious, but it can become quite tiring. Keto flu symptoms are
breakdown of fats in the liver.
very similar to that of a regular flu and can last anywhere from a few days to a few weeks!
The end goal of a properly maintained kept diet is to force your body into this metabolic state. This is
May people who experience these symptoms in the beginning of their ketogenic diet will believe the
not done by starvation of calories, but through starvation of carbohydrates.
diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you
were very dependent on carbohydrates! Your body is going through withdrawals from sugar and
carby foods. Make sure you increase your salt intake. This will help you adjust into this way of eating.
Top benefits of a Ketogenic diet
1.Appetite suppression
2.Lowered inflammation But aren’t carbohydrates an essential nutrient for good health?
3.More visceral fat loss Carbs are not essential to life, but if by health you mean the optimal functioning of your body and
4.Lowered triglycerides mind, they may be essential for you. The optimum level of carbs in the diet varies between individu-
5.Higher protective HDL cholesterol als, and is found by trial and error. Your optimum carb intake may be 0, or 50gm/day, or 100, or 150,
6.Lowered insulin levels or more! It depends on your individual metabolism, diet and activity level. Also, your optimum cabs
7.Lowered blood pressure may vary over time.
8.Theraputic for several brain disorder
9.Better pattern of LDL cholesterol
10.Anti cancer effects
11.Mental clarity
Wont a high fat diet clog my arteries and cause heart disease?
12.Energy
There is no scientific proof that links cholesterol and saturated fat to heart disease when carbohy-
13.Helps with acne
drates are not present. Studies have shown saturated fats from unprocessed meats/eggs and dairy
products actually either neural or even have a positive effect on your heart health. They may help
raise HDL (good cholesterol) and lower LDL (bad cholesterol).

What are about my performance? Wont it be affected?


You may see some limitations on your performance when you first begin a ket diet, but as your body
fully adapts to using fat as the primary source of energy-all of your strength and endurance will re-
turn to normal.
People often argue that performance is affected when on a keto diet, but that’s not true. Once adapt-
ed through ketosis, the body uses fats as the predominant energy source.
The only real time where ketosis can give performance loss is in exercises that need an explosive
action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-
50g of carbs about 30 minutes before you train.
Is a Ketogenic diet safe? What types of meats should I eat?
There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on Your best bet when it comes to protein is choosing anything organic or grass fed, and using free-
the type of diet. Theres been tons of studies published that show how high amounts of fat and low range organic eggs. This will minimize your bacteria and steroid hormone intake.
amounts of carbs are beneficial. Fish-Preferably anything that is wild caught.
People normally get confused with high fat and high carb diets, which are terrible to the body. Of Bacon and sausage-Check labels for anything cured in sugar, or contains fillers.
course when you eat a lot of fatty foods that are higher in sugar, you’ll be getting yourself in trouble.
When you eat foods high in carbohydrates, your body naturally produces glucose. Carbohydrates
are the easiest thing for your body to process, and therefore will use them first, resulting in the ex- What is intermittent fasting and how can it help in my journey on a Ketogenic
cess fats to be stored dimmediately. In turn, this causes weight gain and health problems that are
diet?
associated with high fat and high carb diets, NOT a keto diet.
Intermittent fasting simply limits your eating window to just a few hours a day. In effect, you usually
High cholesterol, high blood sugar, and heart disease is not something you need to worry about,
fast for 16-20 hours or even several days. The idea is that you should be eating your daily macronu-
trients during your "feeding” window, but you should not eat or drink anything with caloric value while
fasting(black tea or coffee sweetened with stevia or erythritol are allowed).
Fasting can help with weight loss, promotes mental clarity, and many other perks!
What should my macros look like?
Consuming a high amount of fat and low amount of dietary carbohydrate are key features to a keto-
genic diet. Exactly how much fat and how few carbs? Traditional, strict, keto diets are structured with Can I eat fruit?
about 70% of your daily caloric intake coming from fat, 5% coming from carbs, and 20% coming Although fruits are low in calories and rich in vitamins and minerals, all the calories come from carbs.
from protein. The amount of carbohydrates in fruit varies, but a typical serving, which ranges from 1/2 to 1 cup,
There is no need to go “zero-carb” eating unless you are doing a keto diet for medical reasons. Most contains about 15 grams.
people experience all the great fat loss and health benefits of the keto diet at 20-30 grams of net Check the chart for fruit to see the fruits under 5g net carbs.
carbs (or up to 50g of total carbs) per day. Remember, everyone is different! You simply need to find
your optimal carb level to feel good. What are the best sources of fat?
You might be asking, “What’s a net carb?” The net carbs are you total dietary carbohydrates, minus Extra virgin olive oil
the total fiber. Coconut oil
You want to keep your carbohydrates limited, coming mostly from low carb vegetables, nuts, and Grass-fed Butter
dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (pota- Ghee
toes, beans, legumes), or fruit. Avocado
Dark green and leafy is always the best choice. most of your meals should be a protein with vegeta- Wild caught fish, such as sardines, and salmon
bles, and an extra side of fat. If you’re finding yourself hungry thoughout the day, grab a serving of Macadamia nuts
some low carb high fat nuts like macadamia or pumpkin seeds or even a tablespoon of coconut oil. Coconut butter
When you eat low carb your body doesn’t retain water the same way, so sodium and other important
electrolytes get flushed out quickly. You need to replenish these or you will feel awful.
Make sure you read labels! don’t assume anything is free from carbs!
Also, make sure you are drinking plenty of water!
Now, what should you eat? There are endless combinations of food an it really depends on your
personal preference.
I have added a list of low net carb veggies and some recipes in this ebook that i hope will help you.

Click Here for Macro Calculation


Foods to avoid CHECKLIST

Nuts and Seeds Serving Size Net Carbs


1.Sugary foods: Soda, fruit juice, candy.
2.Grains or starches: Wheat-based products(such as bread), rice, pasta, cereal. Flax seeds 1 oz 0.5
3.Fruit:All fruit, except small portions of berries, or see the fruit chart.
4.Beans or legumes:Peas, kidney bean, lentils, chickpeas, black beans, lima beans, pinto beans. Pecans 1 oz 1.1
5.Root vegetables: Potatoes, sweet potatoes, parsnips. Brazil nuts 1 oz 1.3
6.Low fat, or diet products: These are highly processed and can have carbs.
7.Some condiments or sauces:These often contain sugar. Macadamia 1 oz 1.5
8.Alcohol: Due to its carb content, many alcohol beverages can kick you out of ketosis. Chia seeds 1 oz 1.7

Walnuts 1 oz 1.9
Foods to eat Coconut, dried, unsweetened 1 oz 2

1.Meat: Red meat, bacon, chicken, ham, and turkey. Sacha Inchi 1 oz 2.2
2.Fish: All wild caught fish
3.Eggs: Look for organic, pastured. Pumpkin seeds 1 oz 2.2
4.Butter and cream: Look for grass-fed when possible. Hazelnuts 1 oz 2.3
5.Cheese: Try to stick with unprocessed cheese.
6.Nuts and seeds: Macadamia, almonds,flax seeds, chia, pumpkin seeds, walnuts, pecans. Sesame seeds 1 oz 2.6
7.Healthy oil: Primarily extra virgin olive oil, coconut oil, butter, and avocado oil.
Pine nuts 1 oz 2.7
8.Low-carb veggies: See vegetable chart.
9.Condiments: You can use salt, pepper and some spices. Almonds 1 oz 2.9

Sunflower seeds 1 oz 3.7

Peanuts 1 oz 3.8

Pistachios 1 oz 5.8

Cashews 1 oz 8.4

CHECKLIST

Salad Dressing Serving Net Carbs

Red wine vinegar 1 TBSP 0

Apple cider vinegar 1 TBSP 0

Rice vinegar 1 TBSP 0

White wine vinegar 1 TBSP 0

Lemon juice 2 TBSP 2


Broccoli (cooked) 1/2 cup 1.8

Fennel (raw) 1/2 cup 1.8

Okra (cooked) 1/2 cup 1.8

Vegetables Serving Size Net Carbs Rhubarb (raw) 1/2 cup 1.8

Alfalfa sprouts 1/2 cup 0 Swiss chard (cooked) 1/2 cup 1.8

Chicory greens (raw) 1/2 cup 0.1 Asparagus (cooked) 6 stalks 1.9

Endive (raw) 1/2 cup 0.1 Bell pepper,green, chopped (raw) 1/2 cup 2.2

Escarole (raw) 1/2 cup 0.1 Sprouts, mung beans (raw) 1/2 cup 2.2

Olives,green 5 0.1 Tomato (plum) 1 2.3

Watercress (raw) 1/2 cup 0.1 Egg Plant (cooked) 1/2 cup 2.3

Arugula (raw) 1/2 cup 0.2 Scallions (raw) 1/2 cup 2.4

Radishes (raw) 1 0.2 Jicama (raw) 1/2 cup 2.5

Spinach (raw) 1/2 cup 0.2 Green Beans (cooked) 1/2 cup 2.9

Bok choy (cooked) 1/2 cup 0.4 Bell pepper, red, chopped (raw) 1/2 cup 3

Lettuce,average 1/2 cup 0.5 Shallot, chopped (raw) 2 TBSP 3.4

Turnip greens (cooked) 1/2 cup 0.6 Brussel sprouts (cooked) 1/2 cup 3.5

Heart of palm 1 0.7 Spaghetti squash (cooked) 1/2 cup 4

Olives,black 5 0.7 Cherry tomato 10 4.6

Radicchio (raw) 1/2 cup 0.7 Pumpkin, mashed (cooked) 1/2 cup 4.7

Button mushrooms (raw) 1/2 cup 0.8 Garlic, minced (raw) 2 TBSP 5.3

Celery (raw) 1 stalk 1

Collard greens (cooked) 1/2 cup 1

Spinach(cooked) 1/2 cup 1

Broccoli rabe (cooked) 1/2 cup 1.2

Avocado, Hass 1/2 fruit 1.3

Daikon, radish (raw) 1/2 cup 1.4

Red/white onion, chopped (raw) 2 TBSP 1.5

Zucchini (cooked) 1/2 cup 1.5

Cucumber, sliced (raw) 1/2 cup 1.6

Cauliflower (cooked) 1/2 cup 1.7

Broccoli (cooked) 1/2 cup 1.8

Fennel (raw) 1/2 cup 1.8

Okra (cooked) 1/2 cup 1.8

Rhubarb (raw) 1/2 cup 1.8

Swiss chard (cooked) 1/2 cup 1.8


CHECKLIST 5 day Ketogenic meal plan/ what 5 days can look like
Cheese Serving Size Net Carbs

Parmesan, grated 1 TBSP 0.2


Day 1
Goat, chevre 1 oz 0.3
Breakfast
Blue 2 TBSP 0.4 Coffee or tea with 2 tbsp. coconut oil or butter ( i enjoy this blended, so the oil doesn’t just sit on top)
Cheddar 1 oz 0.4
Blended with 1/4 tsp. tumeric and maca powder for health benefits (this is optional)
Approximate macros
Gouda 1 oz 0.6
230 calories
Mozzarella, whole milk 1 oz 0.6 26g fat
Cream cheese, whipped 2 TBSP 0.8
Lunch
Swiss 1 oz 1 Broccoli Chicken Zucchini Boats
Feta 1 oz 1.2 Approximate macros
476 calories
34g fat
5g net carbs
30g protein
Fruit Serving Size Net Carbs
Snack
Cherries 5 5.1 2 oz. almonds
Approximate macros
Peach 1/2 fruit 4.3
325 calories
Kiwi 1/2 fruit 4.3 28g fat
6g net carbs
Raspberries 1/2 cup 4.2 12g protein
Hass Avocado 1/2 fruit 3.7
Dinner
Strawberry 1/2 cup 3.3 Chicken Parmagina with 1 cup steamed broccoli with 1 tbsp butter, and 1/2 avocado
Approximate macros
Apricot 1 3.2
Approximate macros for each serving
470 calories
34g fat
7 net carbs
42g protein

Approximate macros for the entire day


1660 calories
137g fat
20g net carbs
86g protein
Day 2 Day 3
Breakfast Breakfast
Pancakes 4 eggs cooked in 1 tablespoon of butter and 1/2 a avocado
Approximate macros 540 calories
293 calories 47g fat
24g fat 2g net carbs
4g net carbs 26g protein
17g protein
Lunch
Lunch Zucchini Noodles with Shrimp in a Creamy Lemon Garlic Sauce
2 cups broccoli cheese soup Approximate macros
510 calories 330 calories
44g fat 25g fat
6g net carbs 7g net carbs
14g protein 19g protein

Snack: Coffee with 2 tbsp. heavy cream and Lava cake Snack
256 calories Large iced coffee with 1/4 cup heavy cream
23g fat 205 calories
3g net carbs 22g fat
8g protein 1g net carbs
1g protein
Dinner
4 oz. salmon with 2 cups mixed greens,1 tbsp extra virgin olive oil and 1oz parmesan Dinner
419 calories Taco salad
29g fat Approximate macros for each serving
1g net carbs 226 calories
33g protein 9g fat
5g net carbs
Snack 32g protein
2 tbsp. almond butter
202 calories Snack
18g fat cheesecake brownie with 1/4 cup heavy cream turned into whip cream(sweeten with stevia or eryth-
4g net carbs ritol
5g protein 347 calories
35g fat
Approximate macros for the entire 3g net carbs
1680 calories 4g protein
139g fat
18g net carbs Approximate macros for the entire day
77g protein 1648 calories
138g fat
18g net carbs
82g protein
Day 4 Day 5
Breakfast
Coffee or tea with 2 tbsp. coconut oil or butter ( i enjoy this blended, so the oil doesn’t just sit on top) Breakfast
Blended with 1/4 tsp. tumeric and maca powder for health benefits (this is optional) 4 eggs cooked in 1 tablespoon of butter and 1/2 a avocado
Approximate macros 540 calories
230 calories 47g fat
26g fat 2g net carbs
26g protein
Lunch:
4 oz. chicken breast cooked in 1 tbsp. butter Lunch
with 4 cups mixed greens, 1 oz macadamia nuts, 1 tablespoon olive oil, and vinegar Tabbouleh with 4oz salmon
Approximate marcos 325 calories
480 calories 21g fat
52g fat 6g net carbs
4 net carbs 24g protein
43g protein
Snack
Snack 1oz macadamia nuts
2 Fudge popsicles 204 calories
230 calories 21g fat
24g fat 2g net carbs
8g net carbs 2g protein
8g protein
Dinner
Dinner 4 oz. chicken breast cooked in 1 tbsp. butter
6 oz. shrimp cooked in 1 tbsp coconut oil with 1 cup broccoli with 1 tbsp butter and 1/2 an avocado with 4 cups mixed greens, 1 oz macadamia nuts, 1 tablespoon olive oil, and vinegar
Approximate macros Approximate marcos
641 calories 480 calories
45g fat 52g fat
7g net carbs 4 net carbs
40g protein 43g protein

Approximate macros for the entire day 1549 calories


1351 calories 141g fat
147g fat 14g net carbs
19g net carbs 95g protein
91g protein
Mozzarella Cauliflower bites
1 medium head of cauliflower, riced
1 tsp. mustard
1/4 tsp. sea salt
2 tbsp. flaxseed meal
3 tbsp. warm water
1 tbsp. butter
2 oz. mozzarella cheese, cut into small cubes

Directions
Microwave or steam the riced cauliflower for about 6-7 minutes.
Place in a clean kitchen towel and aggressively squeeze as much water out as you can.
Place the cauliflower in a bowl and add the mustard, flaxseed meal and water.
Let rest for at least 10 minutes.
Roll into bitesize balls, and place a piece of mozzarella cheese in the middle.
Melt the butter on medium heat in a pan and gently toss your cheese bites for 2-3 minutes.
Then bake in a 375f oven for 8 minutes.

Makes 2-3 servings


Approximate macros for the entire recipe:
410 calories
21g fat
22g net carbs
34g protein
e with some Chives (This is optional.)
Zucchini Noodles with Shrimp
in a Creamy Lemon Garlic Sauce
Ingredients
2 medium zucchini, made into noodles
Juice from 1 lemon
1/4 tsp. sea salt
1/4 cup heavy cream
2 tbsp. butter
1 clove garlic, mined
6 oz. shrimp, pealed and deveined

Directions
In a pan on medium heat add the butter.
Once the butter is melted add the garlic and shrimp.
Cook for 2 minutes and add the heavy cream, salt and lemon juice.
Then add your zucchini noodles and toss for 2 minutes, or until the shrimp is fully cooked and the
zucchini is soft.

Serves 2
Approximate macros for each
330 calories
25g fat
7g net carbs
19g protein
Macadamia Nut Crusted Cod with Vinegar Zucchini Noodles
Ingredients
16 oz. cod
2 tbsp. macadamia nut oil, or extra virgin olive oil
1 cup macadamia nuts, finely chopped
1 tbsp. oregano
1 tbsp. parsley
1/2 tsp. sea salt

Directions
Preheat the oven to 400f.
Brush the fish with oil.
Mix the rest of the ingredients together and roll the fish in this mixture.
Bake the fish on a baking sheet lined with parchment paper for 10 minutes.

Makes 4 servings

Approximate macros per serving


390 calories
2 net carbs
32g fat
23g protein

Vinegar Zucchini Noodles

Ingredients
4 zucchini, made into noodles
1/4 cup apple cider vinegar, or wine vinegar
2 tbsp. extra virgin olive oil
1/2 tsp. sea salt

Directions
Mix vinegar, oil and sea salt.
Toss with the noodles.

Make 4 servings
Approximate macros per serving
84 calories
6g fat
6g net carbs
2g protein
Cheesy Zucchini Noodles
Ingredients
2 zucchini, made into noodles
2 tbsp. butter
1/4 cup heavy cream
2 oz. mozzarella cheese, grated
1 oz. parmesan cheese, grated
1 tbsp. + 1/4 teaspoon sea salt

Directions
Put the zucchini noodles in a large bowl. Add 1 tbsp. sea salt and toss. Let sit in a colander for at
least 30 minutes to drain the access water.
After you drain the water, rinse them well and squeeze all the access water out. Return the noodles
to the bowl.
Now to make the sauce.
In a medium sauce pan add the butter, heavy cream, salt, and 1/2 the mozzarella and parmesan.
Cook on a low setting until everything is well combined.
Pour over the noodles.
Place the noodles in a small baking dish and cover with the rest of the cheese.
Bake in a 375f oven for 20-25 minutes or until golden on top.

Makes 2 servings
Approximate macros per serving
327 calories
32g fat
8g net carbs
21g protein
Tabbouleh
1 bunches parsley, cleaned and chopped
2 tbsp. onion, minced
1/2 cup cucumber, chopped
1/2 cup cauliflower, riced
1 roma tomato, chopped
Juice from 1 lemon
2 tbsp. extra virgin olive oil
1/4 tsp. sea salt

Directions
In a large bowl combine parsley, onion, cucumber, tomato, and riced cauliflower.
In a small bowl combine lemon juice, olive oil, and salt.
Pour the dressing over the salad and toss to combine.

Makes 2 servings
Approximate macros for each serving
164 calories
14g fat
6g net carbs
2g protein
Coconut salmon curry
Ingredients

1 tbsp. coconut oil


1/2 small onion, minced
1 clove garlic, minced
1 tbsp. freshly grated ginger
1 tbsp. curry powder
pinch of cayenne (optional)
1/2 tsp.
2 cups bok choy, shredded
12 oz salmon, skin removed
2 cups broccoli, chopped
1 can full fat coconut milk
1 cup water

Directions

Heat oil in a medium saucepan over medium heat. Add onion, garlic, and ginger. Cook, stirring until
softened, about 3-4 minutes. Add curry, cayenne (if using), and salt. Cook for 1 more minute. Add
coconut milk, water. Stir to combine everything.
Add salmon and cook covered for about 4 minutes.
Add broccoli and bok choy, cover and and cook for another 2 minutes.

Makes 3-4 servings


Approximate macros for the whole recipe
1650 calories
135g fat
24g net carbs
125g protein
Serve on top of 1 cup cauliflower rice
Indian Chicken Curry

Ingredients
1 tbsp. coconut oil
2 tbsp.onion, minved
1 garlic clove, minced
1 can full fat coconut milk
1 tbsp. curry powder
1/2 tsp. sea salt
16 oz. chicken breast, cut into bite size pieces

Directions
Heat the oil over medium heat.
Add onion and garlic.
Cook for 1 minute.
Add chicken and cook for 1 more minute. You are not trying to cook the chicken all the way, rather
just to searing it.
Add the coconut milk, curry, and salt. Stir together, and simmer with a lid on for 10 minutes.
Serve on top of cauliflower rice or zucchini noodles.

Makes 4-5 servings


Approximate macros for the whole recipe
1170 calories
54g fat
14g net carbs
96g protein
Broccoli Cheese Soup
Ingredients
4 cups broccoli florets
2 cups chicken broth, vegetable broth, or beef broth
4 oz. sharp cheddar cheese, grated
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. mustard powder
1/2 tsp. sea salt
1/2 cup heavy cream
2 tbsp. butter

Directions
Steam the broccoli florets.
Add all the ingredients to a pot.
Once the cheese is fully melted either blend the soup in batches in a blender or use a immersion
blender to blend until smooth.

Makes 6 1 cup servings


Approximate macros per serving
255 calories
22g fat
3g net carbs
7g protein
Cauliflower crust pizza
Ingredients
1/2 head cauliflower, riced
1 cup parsley, chopped
1/4 cup flaxseed meal
1 tsp. garlic powder
1 stalk green onion
2 large eggs
1/2 cup mozzarella, grated
1/2 cup parmesan, grated

Directions
Mix all the ingredients in a large bowl.
Spread the mixture to whatever shape you want on a baking sheet lined with parchment paper and
bake in a 400f oven for 20-25 minutes or until golden around the edges.
Add your favorite toppings and bake again for another 3-5 minutes, or until your toppings are melted
and heated.

Approximate macros for just the crust


Makes 3-4 servings
628 calories
47g fat
18g net carbs
52g protein
Crackers
Ingredients
1 cup sunflower seeds
1 cup pumpkin seeds
1/2 cup sesame seeds
1/2 cup flax seeds
2 tbsp. physlium husk powder
2 tbsp. almond flour
1/4 tsp. sea salt
2 cups water

Directions
Mix all the ingredients together and let set for 10 minutes.
Spread the mixture thinly on 2 baking sheets lined with parchment paper.
Bake in a 300f oven with the door slightly opened for 1 hour and 20 minutes.
Every oven is different, so after an hour your batch might be done.
Every 20 minutes change the upper and lower batches so they get evenly baked.
Store in a airtight container for up to a week.

Approximate marcos for the whole recipe


2330 calories
196g fat
35g net carbs
105g protein
Chicken Quesadilla Casserole
Ingredients
16 oz. chicken breast, cooked, cut into bite size pieces
1 red pepper, diced
1 yellow or orange pepper, diced
2 cups cabbage, shredded
4 tbsp. onions, minced
4 oz. can green chilli
2 tbsp. butter
1/4 cup heavy cream
1/4 cup sour cream
4 oz. sharp cheddar cheese, grated
1 tbsp. cumin
1 tbsp. chili powder
1/2 tsp. sea salt
1/4 cup cilantro, chopped

Directions
In a large bowl, add the cabbage, and chicken.
In a pan, add 1 tbsp. butter, and cook the onion and pepper with 1/2 the cumin, sea salt and chili
powder for about 4-5 minutes.
Once the onions and peppers are cooked add them to the bowl.
Now to make the sauce. In a medium pot add the rest of the butter, heavy cream, sour cream, 1/2
the grated cheddar, and the rest of the cumin, chili powder, and sea salt.
Cook on a medium-low setting, stirring until everything is well combined.
Pour sauce over the chicken and vegetables.
Toss well to combine.
Place the mixture in a baking dish.
Sprinkle the rest of the cheese on top and bake uncovered in a 375f oven for 20 minutes.

Makes 4 servings
Approximate macros for each serving
360 calories
25g fat
9g net carbs
35g protein
Roasted Cauliflower Ginger Coconut Soup
Ingredients
1 head cauliflower, roasted
1 can full fat coconut milk
2 tbsp. fresh ginger, grated
Zest and juice of 1 lime
1 tsp. tumeric
1/2 tsp. sea salt
2 cups water, or vegetable broth

Directions
To roast the cauliflower, simply place the florets on a baking sheet and bake in a 400f for approxi-
mately 35-40 minutes or until the tops start to golden.
Blend all the ingredients together until very smooth.

Makes 6 1 cup servings


Approximate macros for 1 cup
155 calories
12g fat
6g net carbs
4g protein
Bacon Cheeseburger Cauliflower Casserole
Ingredients
4 cups cauliflower, steamed
1/2 cup heavy cream
12 oz. ground turkey breast
3 oz. bacon
1/2-1 tsp. sea salt
4 oz. shredded cheddar cheese

Directions
Cook the turkey until its crispy.
Place on a plate with some paper towel.
Cook the turkey breast in the bacon fat and add 1/2 the salt.
Blend the heavy cream and cauliflower together until smooth.
Put the pureed cauliflower in a pot with 1/2 the cheese and the rest of the salt.
Cook on a medium setting until the cheese is melted and incorporated.
Place the cooked turkey on the bottom of a baking dish.
pour the cauliflower puree on top.
Add the rest of the cheese on top of the cauliflower.
Crumble the bacon on top of the cheese.
Place in you oven on broil until the cheese melts, 2-3 minutes.

Makes 4 servings
Approximate macros for each serving
430 calories
31g fat
4g net carbs
19g protein
Zucchini Manicotti
Ingredients
3 medium zucchini,very thinly sliced
1 cup 4% milk fat cottage cheese
1 tablespoon Italian seasoning
2 oz. grated mozzarella cheese
2 oz. grated parmesan cheese
Directions
Cook the thinly sliced zucchini in a 400f oven for 6-7 minutes to make them easier to roll.
Mix the cottage cheese, 1/2 the mozzarella cheese,1/2 the parmesan, and Italian seasoning in a
bowl.
Lay the zucchini, 2 at a time and place some of the cheese mixture in the middle and roll it up.
Repeat until you fill up your baking dish.
Cover and bake in a 375f oven for 20 minutes.
Sprinkle the rest of the mozzarella and parmesan on top and bake for another 8-10 minutes, or until
the cheese is fully melted.

Makes 2-3 servings


Approximate macros for the whole recipe
570 calories
37g fat
21g net carbs
66g protein
Tortillas,Taco Shells & Tortilla Chips
Ingredients
1 cup almond flour
1 cup flaxseed meal
1/4 cup coconut flour
2 tbsp. psyllium husk
1/2 tsp. sea salt
1 cup warm water
2 tbsp. melted butter or coconut oil

Directions
Sift together almond flour, flax seed meal, coconut flour, psyllium husk, and sea salt.
Add melted butter or oil and water.
Let the dough rest for at least 20 minutes.
Cut the dough into 8 equal pieces.
Place the dough between two sheets of baking paper and roll out until the dough is very thin.
Use a 20 cm/8 inch pot lid or bowl to cut out tortillas.
Repeat with the rest of the dough.

Directions to make Tortillas


Preheat a pan and grease with some oil or butter.
Place the tortilla on top of the hot pan and cook on medium heat both sides for about 2 minutes.

Directions to make Taco Shells


Cut small pieces of baking paper and place the tortillas on top. Place over a grid in the oven and
turn the on.
Make sure you make them wide enough so you can fit the filling.
Cook until it reaches 400f and then cook for another 5-8 minutes or until crispy.

Directions to make Tortilla Chips


After rolling out the dough, use a knife to cut triangle shaped nachos.
Place on a baking sheet and bake in a 400f oven for 6-8 or until golden but not burnt. They will crisp
up once they cool down.

Approximate macros for the whole recipe


1740 calories
145g fat
19g net
55 protein
Taco Salad
Ingredients
16 oz. ground turkey breast
1 tbsp. butter
1 tsp. ground cumin
1 tsp. cili powder
8 cups roman lettuce, chopped
1 large roma tomates, chopped
2 tablespoons onion, chopped
Juice from 1/2 a lemon
1/2 tsp. sea salt
1/4 cup cilantro, chopped
1/2 cup sour cream
4 oz. cheddar cheese, grated

Directions
Cook your ground turkey in the butter, adding the cumin, cili powder, and 1/2 the salt.
Mix together the diced tomato, onion, lemon juice cilantro and the rest of the salt to make some pico
de gallo.
To assemble, in a bowl or plate your ingredients in this order chopped lettuce, ground turkey, sour
cream, pico de gallo, grated cheddar cheese.

Makes 4 servings
Approximate macros for each serving
251 calories
11g fat
5g net carbs
32g protein
Turkey Burger
ingredients
1 lbs ground turkey breast
1 clove garlic, minced
1 teaspoon chili powder
Zest from 1 lime
1/4 cup finely chipped cilantro
1/2 tsp. sea salt

Directions
In a medium bowl combine all the ingredients.
Divide the meat into equal portions.
Cook for 4-5 minutes per side.

Makes 3-4 servings


Approximate macros for the whole recipe
720 calories
6g fat
0g net carbs
88g protein

Bun for Burgers


Ingredients
1/4 cup flaxseed meal
1/3 cup almond flour
1 tsp baking soda
1/4 tsp. sea salt
2 large eggs
1 tsp. apple cider vinegar
2 tbsp. melted butter, or coconut oil

Directions
In a sift the almond flour and flax seed meal.
Add baking soda and pour the vinegar on top of it so it can have a reaction. Add the rest of the in-
gredients and whisk together until combined.
Distribute the batter onto a baking sheet lined with parchment paper how ever big you would like
your buns to be.
Bake in a 350f oven for 15-17 minutes.
Let sit and cool down.
Cut each bun in 1/2

Makes 3-4 servings


Approximate macros for the entire recipe
735 calories
67g fat
4g net carbs
41g protein
Zucchini Fries
Ingredients
2 zucchini
1 tbsp. sea salt
1 large egg
1/2 cup almond flour
1/2 cup parmesan cheese
1 tsp. Italian seasoning

Directions
Preheat oven to 425f and line a baking sheet with parchment paper.
Cut zucchini to resemble “fries”.
Place them in a colander and sprinkle with salt.
Let the zucchini pieces drain for at least 1 hour to remove excess liquid.
Beat egg in a shallow bowl.
Mix almond flour, parmesan cheese and Italian seasoning in a shallow bowl.
Rinse salt off zucchini and pat dry with paper towels.
Dip each zucchini piece into beaten egg and roll in the almond flour mixture.
Place coated fries on baking sheet.
Bake in the preheated oven until the zucchini are tender and coating is crispy and brown, about 25
minutes, turning them 1/2 way through cooking.

Makes 2 servings
Approximate macros per serving
334 calories
23g fat
8g net carbs
20g protein
Fluffy Bread
Ingredients
4 eggs, separated + 2 egg whites
1 tsp. cream of tatar
1/4 cup butter, melted
1/2 cup warm water
2/3 cup psyllium husk powder
1/4 cup flaxseed meal
1 tsp. baking soda
1 tbsp. caraway seeds
1 tsp. sea salt

Directions
Preheat the oven to 350f.
Line a loaf pan with parchment paper.
Separate the egg yolks from the whites.
Mix the yolks with the melted butter.
Pour the water over the egg yolks and mix well.
Beat the egg whites with the cream of tatar until soft peeks.
Mix together the psyllium husk powder, flaxseed meal, caraway seeds, salt, and baking powder
Using a electric mixer, add the egg yolk mixture to the dry ingredients and mix well.
Add a quarter of the egg white mixture at a time, mixing until incorporated.
Place the mixture into the loaf pan and bake for 1 hour.
Allow to cool on a cooling tray for 15-20 minutes before slicing.
Store in the fridge in a air tight container or bag for up to a week.

Approximate macros for the entire bread


932 calories
71g fat
2g net carbs
26g protein
Sushi Bowl
Ingredients

16 oz. Ahi tuna, cut into small pieces


1 head cauliflower, riced
1 cucumber, chopped
1/4 cup cilantro, chopped
1 stalk green onion, chopped
1 avocado, diced
1 sheet nori, cut into small pieces
1 carrot grated

Dressing ingredients
1/4 cup apple cider vinegar, or rice vinegar
2 tbsp. toasted sesame oil, or extra virgin olive oil
2 tbsp. coconut or liquid aminos
1/4 tsp. sea salt

Directions
Mix all the ingredients to make the sushi bowl together.
Mix all the ingredients for the dressing.
Toss the dressing with the sushi bowl.
Let sit in the fridge for at least 30 minutes to marinate before serving.

Makes 4 servings
Approximate macros per serving
288 calories
13g fat
8g net carbs
31g protein
Spinach and Artichoke Chicken Casserole
Ingredients
4 cup cauliflower, roughly chopped
1 14 oz. can artichoke, drained and rinsed
16 oz. chicken breast, cooked and cut into bite size pieces
10 oz. frozen spinach, or 1 1/2 cups steamed spinach
4 oz. cream cheese
1/2 cup heavy cream
2 oz. mozzarella cheese, grated
2 oz. parmesan cheese, grated
1/2 tsp. sea salt
1/4 tsp. smoked paprika
1/4 tsp. garlic powder
1/4 tsp. nutmeg

Directions
In a bowl toss together the cauliflower, artichoke, chicken breast, and spinach.
Now to make the sauce.
In a medium pan add the heavy cream, cream cheese, 1/2 the mozzarella and parmesan cheese,
smoked paprika, garlic, sea salt, and nutmeg.
Cook on a low setting, stirring until everything is well combined.
Pour over the vegetables and toss well to combine.
Place in a baking dish and add the rest of the cheese on top.
Bake in a 375f for 20-25 minutes or until golden on top.

Makes 4 servings
Approximate macros per servings
482 calories
26g fat
8g net carbs
167g protein
Sweet and Sour Turkey Meatballs
Ingredients
16 oz. ground turkey breast
1/4 cup cilantro, chopped
1 tablespoon fresh ginger, grated
1/4 teaspoon sea salt
2 tablespoon coconut oil
1/2 cup erythritol
1/4 cup white or apple cider vinegar
1/4 cup liquid or coconut aminos
1/4 cup water

Directions
In a small pot make the sauce by combining erythritol, vinegar, aminos, and water.
Let it get up to a boil then reduce to a simmer and cook till thickened, about 8-10 minutes. Stir occa-
sionally.
In a bowl mix the ground turkey breast with cilantro, ginger and sea salt. Roll into meatballs.
In a pan heat the coconut oil and toss the meatballs for about 3-4 minutes.
Pour the sauce over them and toss to insure they are all covered well and cook covered for 2 min-
utes.

Makes 4 servings
Approximate macros for each serving
180 calories
8g fat
1g net carb
29g protein
Coconut Cauliflower Rice with Salmon
Ingredients

1 head cauliflower, riced


1 tbsp. fresh ginger, grated
1/4 tsp. sea salt
2 tbsp. liquid aminos or low sodium soy sauce
16 oz. salmon, skin removed
13.5 oz. can full fat coconut milk
1/4 cup cilantro, chopped

Directions
In a bowl combine riced cauliflower, ginger, liquid aminos, and salt.
place in a baking dish.
Add the salmon to the baking dish and cover with some of the cauliflower rice.
Bake in a 400f oven for 10 minutes.
Top with cilantro.

Makes 4 servings
Approximate macros per serving
377 calories
27g fat
28g protein
Cauliflower Chicken Fried Rice
Ingredients
1 cup cauliflower, riced
1 medium zucchini, chopped
1 egg
2 tbsp. coconut oil
8 oz. chicken breast
1 tbsp. fresh ginger, grated
1 tbsp. liquid or coconut aminos

Directions
Cook the chicken in 1 tbsp. coconut oil.
Once cooled cut into bite size pieces.
Cook the cauliflower, egg,ginger and zucchini in the left over coconut oil or 2 to 3 minutes.
Add chicken and liquid aminos.
Cook for 1 more minute.

Makes 2 servings
Approximate macros per servings
205 calories
18g fat
3g net carbs
31g protein
Cheddar Biscuits
Ingredients
1/3 cup coconut flour
1/4 cup melted butter
4 eggs, separated
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. baking powder
1/4 tsp. baking soda
2 oz. cheddar cheese, shredded
1/8-1/4 tsp. sea salt

Directions
Separate the eggs in 2 bowl.
With a electric mixer, beat the egg whites until fluffy.
Mix the egg yolks with rest of the ingredients.
Add the egg yolk mixture to the egg whites and beat until combined.
Pour bater on baking sheet lined with parchment paper.
Bake in a 400f oven for 18-20 minutes or until golden.

Makes 4 servings
Approximate macros for each serving
257 calories
2g net carbs
22g fat
10g protein
Cesar Salad
1/2 cup raw pumpkin seeds, soaked in water for at least an hour preferably over night
1 cup water
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. mustard
1 tbsp. extra virgin olive oil
1/4-1/2 tsp. sea salt

Approximate macros for the entire recipe


300 calories
30g fat
10g net carbs
16g protein
Chicken Parmagina
Ingredients
8 oz chicken breast, pounded
1/4 cup tomato sauce
1 large egg
2 oz. parmesan cheese, grated
2 oz. mozzarella cheese, grated

Directions
Preheat the oven to 350f.
Crack a egg in a bowl and whisk vigorously.
Cover a large plate with the grated parmesan cheese.
Dip one chicken breast at a time in the egg then in parmesan cheese.
Place chicken on a baking sheet thats been greased
Bake for 30 minutes
Add 2 tablespoons of the tomato sauce to each chicken breast and top with the mozzarella cheese.

Makes 2 servings
Approximate macros for each serving
335 calories
23g fat
3 net carbs
40g protein
Buffalo Cauliflower and Chicken Casserole
Ingredients
2 cups cauliflower, cut into bitesize pieces
1/4 cup white or apple cider vinegar
1/4 cup water
1-2 tsp. hot sauce
1/2 tsp. smoked paprika
1/4 tsp. garlic power
1/4 tsp. sea salt
2 tbsp. flaxseed meal
8 oz. chicken breast
4 pieces bacon

Directions
Cook bacon until crispy.
Cook chicken in bacon fat until done, then dice up into bite size pieces.
In a bowl combine vinegar, water, sea salt, hot sauce, paprika, and garlic powder.
Toss the cauliflower and chicken in the sauce.
Place the mixture in a baking tray and crumble the bacon on top.
Bake in a 400f oven for 20 minutes.

Makes 2 servings
Approximate macros per serving
415 calories
21g fat
32 g protein
Broccoli Bread
Ingredients
6 cups raw broccoli florets, cut into small pieces
1/4 nutritional yeast
1/4 cup flaxseed meal
1 large egg
2 tbsp. coconut flour
1/4 tsp. sea salt

Directions
Place the broccoli in your food processor and process until it looks like green snow.
Put the broccoli in a bowl and mix in the rest of the ingredients.
Take about a golf ball size of the mixture and shape to resemble bread. Place on a baking sheet
lined with parchment paper.
Bake in a 400f oven for 10 then flip and bake for 10 more minutes.

Makes 9 pieces of bread


Approximate macros for each piece
28 calories
1g fat
3g net carbs
3g protein
Broccoli Chicken Zucchini Boats
Ingredients
2 large zucchini
2 tbsp. melted butter
3 oz cheddar cheese, shredded
6 oz diced chicken breast
2 tbsp. sour cream
1 cup broccoli, cut into bite size pieces
1 stalk green onion, chopped

Directions
Preheat the oven to 400f and cut the zucchini lengthwise.
Using a spoon, scoop out most of the zucchini until you’re left with a shell about 1/2-1 cm thick.
Pour 1/2 tbsp. of melted butter into each zucchini boat, season with salt and place them in the oven.
Bake for 10 minutes.
Then allows the zucchini to cool down a little while you prepare the filling.
Combine the chicken and broccoli with the sour cream. Once the zucchini has had a chance to cool,
add your chicken broccoli filling.
Sprinkle cheese over the top and bake them for another 10 minutes or until cheese is melted.
Garnish with chopped green onions.

Makes 2 servings
Approximate macros per serving
476 calories
34g fat
5g net carbs
30g protein
Cheesecake Brownies
Ingredients

4 oz. 85% dark chocolate


1/4 cup butter
2 large eggs
1/4 cup erythritol
1 tsp. vanilla extract
1/2 cup almond flour
2 tbsp. coconut flour
1/2 tsp. baking powder

Cheesecake filling
8 oz Cream Cheese full fat
1/3 cup erythritol
1 tsp. vanilla extract

Directions
Preheat oven at 325f. Grease or line a 8” baking pan with parchment paper and set aside.
Melt dark chocolate and butter in the microwave, or double boiler, and stir until smooth.
In a large bowl beat egg and erythritol together. Mix in vanilla extract. Stir in the chocolate.
In a small separate bowl whisk together almond and coconut flour with baking powder and salt. Fold
into the chocolate mixture. Reserve one cup of the bater. Pour the remaining batter into the prepared
baking dish.
Beat together in a small bowl the cream cheese, erythritol and vanilla extract until creamy. Spread
on top of the brownie batter. Cut through the batter with a knife to make swirls.
Bake for 35 minutes or until filling is set and a toothpick comes out clean when inserted in the middle
of the brownies. Cool and refrigerate before cutting.

Makes 16 servings
Approximate macros for 1
147 calories
13g fat
3g net carbs
3g protein
Lava Cake
Ingredients

2 tbsp. cocoa powder


2 tbsp. erythritol
1 large egg
1 tbsp. heavy cream or full fat coconut milk
1/2 tsp. vanilla extract
1/4 tsp. baking powder
pinch of salt

Directions
Preheat oven to 350f.
Combine your erythritol and cocoa, baking powder, salt and whisk to remove any clumps.
In a different bowl whisk the egg until its fluffy.
Then add the egg, heavy cream, vanilla extract to the dry ingredients and mix well.
Grease a small ramekin, and pour your bater in it.
Bake for bake for 10-15 minutes. Do not over bake! The top should set but pretty jiggly.

Makes 1 serving
Approximate macros
154 calories
12g fat
3g net carbs
8g protein
Pancakes/Waffles
Ingredients
1 1/2 cup almond flour
3 eggs
1 tsp. vanilla extract
1 tsp. baking powder
1 cup water

Directions
Mix all ingredients very well together.
Cook 2-3 minutes per side.

Makes 4 servings
Approximate macros for each serving
293 calories
24g fat
4g net carbs
17g protein
Cinnamon Donut/muffins
Ingredients

1 1/2 cup almond flour


1/2 cup erythritol
2 tbsp. psyllium husk powder
1/2 cup unsweetened almond or coconut milk
1/2 cup butter, melted
2 large eggs
1 1/2 tsp. baking powder
2 tsp.. cinnamon
1 tsp. vanilla extract

Cinnamon “Sugar” Coating


2 tbsp. butter, melted
3 tbsp. erythritol
1 tsp. cinnamon

Directions

Start by putting 1/3 cup butter into a small pan over medium-low heat. Let this melt and stir occa-
sionally. It is ready when it smells nutty and it has turned golden brown. Set aside to cool slightly.
In a bowl sift together almond flour, erythritol, psyllium husk powder, cinnamon, and baking powder.
In another bowl mix the butter, eggs, vanilla extract and milk.
Using a electric mixer, beat together the wet and dry ingredients until well combined.
Bake in a 350f oven for 20 minutes or until the top is firm to the touch and golden.
Remove from the oven and set aside. Wait for about 10 minutes to cool down.
Mix together cinnamon and erythritol and melt the butter to make the coating.
Dip each muffin in the butter and then into the cinnamon sugar mixture.

Makes 9 muffins
Approximate macros for each muffin
218 calories
20g fat
6g net carbs
5g protein
Salted Caramel Ice Cream
Ingredients for salted caramel sauce

1/2 cup erythritol


1/4 -1/2 tsp. sea salt
1 tbsp. water
2 cans full fat coconut milk

Directions
In a small pot add the erythritol and water. Cook on medium heat for a couple of minutes until the
erythritol dissolves and starts to turn golden.
Add the coconut milk and cook for another minute or so.
Allow to cool for at least 2-3 hour in the fridge before you pour into your ice cream maker.

Approximate macros for the whole recipe


1500 calories
140g fat
20g net carbs
20g protein
Deep Dish Chocolate Chip Cookie
Ingredients
1 tsp. flaxseed meal
1 tbsp. warm water
2 tbsp. coconut oil, melted
2 tbsp. erythritol
1/4 tsp. baking powder
1/3 tsp. baking soda
3 tbsp. almond flour
4 tbsp. coconut flour
1 oz. 85% dark chocolate, broken up in pieces

Directions
In a bowl mix the flaxseed meal and water.
Add the rest of the ingredients and mix very well together.
Place in a greased ramekin and bake in a 350f oven for 16-20 minutes or until the outside starts to
brown.

Makes 2 servings
Macros for each
358 calories
30g fat
7g net carbs
6g protein
Fruit Pizza
Ingredients
1/4 cup butter, room temperature
2 oz. cream cheese, room temperature
1 tsp. vanilla extract
1/3 cup erythritol
1 egg, room temperature
2 cups almond flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda

Frosting
6 oz. cream cheese, room temperature
2 tbsp. butter, room temperature
1 tsp. vanilla extract
1/2 cup erythritol

Using an electric mixing, beat the butter,egg, cream cheese, vanilla extract and erythritol until
smooth.
Add almond flour, baking soda, and baking powder.
Beat until well combined.
Place the dough in the freezer to chill for 10 minutes.
Press out the dough on a baking sheet lined with parchment paper and bake in a 350f oven for 10-
12 minutes or until slightly golden.
Let cool.
For the frosting, mix all the ingredients together and spread on top of the cooled pizza.

Makes 8 servings
Approximate macros for each serving
345 calories
33g fat
4 net carbs
17g protein
Chocolate Roll Cake
Ingredients

1 cup almond flour


4 tbsp. butter, melted
3 large eggs
1/4 cup psyllium husk powder
1/4 cup cocoa powder
3 tbsp. unsweetened almond or coconut milk
1/4 cup sour cream
1/4 cup erythritol
1 tsp. vanilla extract
1 tsp. baking powder

Cream Cheese Filling


8 oz. cream cheese
4 tbsp. butter, softened
1/4 cup sour cream
1/4 cup erythritol
1 tsp. vanilla extract

Directions

Sift almond flour, psyllium husk powder, cocoa powder, erythritol, and baking powder into a large
bowl.
Add eggs, sour cream, almond or coconut milk and vanilla extract. Use a electric mixer to mix to-
gether.
Spread the batter thinly over a silat, or a baking sheet lined with parchment paper.
Bake for 12-15 minutes in a 350f oven.
Let cool and start working on cream cheese filling.
In a bowl, combine cream cheese, butter, sour cream, and erythritol.
Use a electric mixer to cream together until fully incorporated.
Plop the cream cheese filling on top and spread evenly with a spatula.
Roll the cake up gently. Let sit in the fridge for at least 30 minutes to set before cutting.

Makes 12 total slices.


Approximate macros per slice:
274 calories
25g fat
3g net carbs
5g protein
Fudge Pops
2 medium ripe avocados
1 cup unsweetened almond or coconut milk
1/2 cup unsweetened cocoa or cacao powder
1/2 cup erythritol
1 tsp. vanilla extract

Directions
Blend all the ingredients together until smooth.
Pour into popsicle molds and freeze for at least 4 hours.

Makes 6 popsicles
Approximate macros for each
115 calories
12g fat
4g net carbs
4g protein