Free Keto Paleo Recipes E Book

FREE
KETO PALEO
RECIPES
E-BOOK
GLUTEN-FREE
DAIRY-FREE
SUGAR-FREE
GRAIN-FREE
EASY LOW CARB LUNCH OR DINNER RECIPES THAT
ARE GUARANTEED TO IMPRESS THE WHOLE FAMILY!
*These recipes are exclusive to this e-book, none of
these recipes are on the blog!*
my pcos kitchen
1
Thank you so much for subscribing to my blog!
As a thank you gift, here’s a free Keto Paleo recipes e-book for you to enjoy!
My blog primarily focuses on recipes that are gluten-free, sugar-free and low in carbohy-
drates. The recipes on my blog are always either low carb, ketogenic or paleo.
Low carb recipes on my blog can range from 0g carbs to 50g carbs, keto can range from
0-20g and paleo 0-50g. All of my recipes on the blog and in this e-book are gluten-free
and sugar-free. Since my 21-day Keto Paleo PCOS Meal Plan was so popular, I decided
to make an e-book that was also Keto Paleo, which means that all of the recipes here are
also dairy-free and grain-free.
The recipes in this e-book are all meals that I’ve made over the past few weeks for
lunch or dinner and can range in serving sizes. I usually make meals that have more than
2 servings because I’ll eat the leftovers for lunch. Feel free to double or even triple the
ingredients to make bigger servings!
I have put all of the nutritional information for each recipe so you can check which rec-
ipe can fit your macros for the day. All recipes are keto-friendly, which means you will
not go over 20g net carbs per day.
What are NET carbs?

Total Carbohydrates MINUS Fiber MINUS Sugar Alcohols = NET Carbs
A Paleo and Ketogenic diet, whether on their own, or mixed together have been proven
to have positive effects on your body, especially if you have PCOS or other autoimmune
diseases. As some of you know, my blog is entirely devoted to low carb recipes that are
gluten-free and sugar-free. I have found that by doing these three things, my health
has improved drastically and my PCOS is in complete remission. You can actually read more
about my story here if you’d like to know more about me and what I’ve been doing to take
control of my symptoms.
Paleo and Ketogenic diets are actually quite similar as they both are high in fat, moderate in
protein and low in carbohydrates. There are basically four rules to a Paleo diet. No grains,
no legumes, no dairy and no sugars. A ketogenic diet, depending on which type of keto dieter
you are, is usually between 0-50g net carbs per day, but most commonly between 0-20g.
Moreover, not all keto dieters will stop eating grains/high carb vegetables, legumes and
dairy. The general rule is that as long as it fits within your macros, it is acceptable, but then
again that really depends on the belief of the dieter. Everyone is different. I personally do
not do grains, gluten, or sugar, but I do the other things in moderate amount. Personally, if
I were to eat gluten or sugar again, I feel like my body would crave it so bad and it would
be hard for me to go back to a low carb lifestyle, so I try to avoid them as best as I can.
2
Low-carb Snack List
Raspberries
1/4 cup: 16 calories, 0.20g fat, 3.67g carbs, 2g fiber, 0.37g protein
1/2 cup: 32 calories, 0.40g fat, 7.34g carbs, 4g fiber, 0.75g protein
1 cup: 64 calories, 0.80g fat, 14.69g carbs, 8g fiber, 1.48g protein
Blueberries
1/4 cup: 21 calories, 0.12g fat, 5.25g carbs, 0.9g fiber, 0.27g protein
1 cup: 83 calories, 0.48g fat, 21.01g carbs, 3.5g fiber, 1.07g protein
Strawberries
1 cup: 49 calories, 0.46g fat, 11.67g carbs, 3g fiber, 1.07g protein
Blackberries
1/2 cup: 31 calories, 0.35g fat, 6.92g carbs, 3.8g fiber, 1g protein
1 cup: 62 calories, 0.71g fat, 13.84g carbs, 7.6g fiber, 2g protein
Nuts (Raw)
Almonds
1/4 cup: 160 calories, 14g fat, 6g carbs, 4g fiber, 6g protein
Cashews
Pecans
Walnuts
Boiled Egg
1 egg: 78 calories, 5.3g fat, 0.56g carbs, 0g fiber, 6.29g protein
Avocado
1/2 fruit: 161 calories, 14.73g fat, 8.57g carbs, 6.7g fiber, 2.01g protein
Kalamata Olives
10 olives: 90 calories, 9g fat, 2g carbs, 2g fiber, 2g protein
Almond Nut Butter
2 tbsp: 190 calories, 18g fat, 6g carbs, 3g fiber, 7g protein
Peeled Cucumber
1 cup: 16 calories, 0.21g fat, 2.87g carbs, 2.8g fiber, 0.78g protein
Celery Sticks
2 sticks: 15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein
The following snack ideas depend on the brand or preparation method.
Deviled Egg
Can of tuna
Cold meat – Leftover from a roast or deli meat like ham, salami, chicken, beef, etc.
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Recipes
All gluten-free, sugar-free, dairy-free & grain-free
Roast Beef Salad ...5

Shrimp Marinara & Palm Pasta ...6
Konjac Rice Beef & Veggies Stir-Fry ...7
Grilled Steak & Veggies Stir-Fry ...8
Chicken, Shiitake & Asparagus ...9
Savoury Cauliflower Rice ...10
Japanese Simmered Pork & Daikon ...11
Chicken Fajitas Sheetpan ...12
Tartar Sauce ...13
Salmon Sheet Pan with Tartar ...14
Fried Cod Fillet with Tartar ...15
Chicken & Broccoli with Tartar ...16
Prosciutto Wrapped Nutty Meatloaf ...17
Curry Chicken & Broccoli ...18
Chicken & Zucchini Rosemary Stir-Fry ...19
4
My PCOS Kitchen
www.mypcoskitchen.com
Roast Beef Salad

560 calories 47.09g fat 10.34g carbs 4g fiber 3.45g sugar 25.03g protein
Ingredients (3 servings) 1. Preheat the oven to 180C/350F.

250g/8.8oz beef round roast 2. Sprinkle the salt, pepper and thyme all over the beef.
1/2 tsp salt, pepper, thyme In a cast iron skillet, heat the olive oil and brown the
1 tbsp olive oil beef on all sides for 1 minute each.
1/4 red onion (50g/1.76oz) 3. Transfer the beef to the oven and cook 15 minutes. Take
1/2 avocado (100g/3.52oz) it out of the oven, cover with aluminum foil and let it
1/2 tomato (130g/4.58oz) rest for 20 minutes.
4 shiitake mushrooms (65g/2.29oz) 4. Once it has slightly cooled, take a sharp knife and slice
18 kalamata olives the roast beef as thin as you can!
4 cups iceberg lettuce (150g/5.29oz)
Salad:
Salad Dressing: 1. Slice the red onions, avocado, tomato and shiitake mush-
2 tbsp olive oil rooms. Chop the lettuce. Place all of the veggies into a
3 tbsp mayonnaise large bowl or plate and cover with the roast beef sliced.
1 tbsp white wine vinegar
1 tbsp lemon juice Salad Dressing:
2 tbsp chopped cilantro 1. Mince the garlic and chop the cilantro. In a bowl com-
1 clove garlic bine all of the ingredients and mix thoroughly.
1/2 tsp salt, pepper, sage, oregano 2. Pour the dressing all over the salad or save for later
1/32 tsp stevia powder use.
5
My PCOS Kitchen
Shrimp Marinara & Palm Pasta

218 calories 9.94g fat 13.75g carbs 4.9g fiber 2.26g sugar 20.26g protein
Ingredients (3 servings) Marinara

440g/15oz hearts of palms (2 cans) 1. Mince the garlic, slice the mushrooms and basil leaves.
150g/5.2oz peeled raw shrimps 2. In a large pot, add the oil, garlic and mushrooms. Saute
1 garlic cloves for a minute and add the rest of the marinara sauce
18 kalamata olives ingredients.
4 mushrooms (60g/2.11oz) 3. Turn down the heat to low and let simmer for 15-20
minutes mixing from time to time.
Marinara Sauce: 4. Once the sauce has simmered down, add the olives and
1 cup crushed tomatoes (400g/14.1oz) shrimps. Cook for an additional 2 minutes and the sauce
1 tbsp olive oil is ready.
1/2 tsp oregano, basil, parsley, onion
powder Hearts of Palms Pasta
1 bay leaf 1. Take the sticks out of the can and drain the water.
1/4 tsp salt, pepper 2. With your hands and handling one stick at a time, sepa-
1 tbsp tomato paste rate the hard part from the soft part. The soft part
1/2 cup water will be peelable like string cheese, but the hard part
20 basil leaves will not be peelable. Put the hard part aside. For the
soft part, peel it like string cheese until the desired
pasta thickness. Repeat this process for all sticks.
3. Line up all of the hard parts vertically and with a knife,
slice them the desired pasta thickness. Mix the soft and
hard parts together and your pasta is done!
4. Add it to the tomato sauce to heat for a minute and
6 serve!
My PCOS Kitchen
Konjac Rice Beef & Veggies Stir-Fry

Ingredients (2 servings) 1. Drain the water out of the rice and put the rice into a
1/2 red pepper sieve. Pass through hot water and rince thoroughly.
1/8 red onions 2. Slice the red pepper, red onions, broccoli and mushrooms.
3 broccoli florets 3. Mince the garlic cloves.
4 brown mushrooms 4. For the seasoning, mince the garlic cloves and add ev-
3 garlic cloves erything to a small bowl.
140g thinly sliced beef chuck 5. In a frying pan, add the sesame oil and add all of the
1 package konjac rice (227g/8oz) veggies. Cook for 2-3 minutes and add the beef slices.
1 tbsp sesame oil Cook an additional 2 minutes and then add the konjac
rice.
Seasoning: 6. Pour in the seasoning, and cook an additional 2-3 min-
1 tbsp grated ginger utes until the sauce has cooked down. It’s then ready to
3 tbsp coconut aminos serve!
1 tbsp sesame oil
2 garlic cloves
1/4 tsp stevia powder, salt, pepper * When you add the konjac rice to the frying pan, it may
1 tsp fish sauce bounce everywhere. Those things are incredibily bouncy so
be careful ahaha.
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My PCOS Kitchen
Grilled Steak & Veggies Stir-Fry

Ingredients (1 servings) 1. Rub the 1/2 tsp of salt and pepper all over the steak.
100g steak 2. Heat 1 tbsp of olive oil a in a cast iron skillet and add
1/2 tsp salt, pepper the steak. Cook 1-2 minutes on each side, depending
1 tbsp olive oil on how thick your steak is. When your steak is cooked
2 broccoli florets (40g/1.4oz) through (I like mine medium rare/rare), transfer it to a
6 cherry tomatoes cutting board to rest.
1/4 yellow pepper (50g/1.7oz) 3. Slice the red onion, yellow pepper, and broccoli.
1/8 red onion (20g/0.7oz) 4. Add the 1 tbsp of olive oil to the same skillet and add
1 tsp thyme, rosemary the pepper, broccoli and red onion to it. Cook for 1-2
1 tbsp olive oil minutes, until soft. Sprinkle in the thyme and rosemary.
Add the tomatoes to the skillet and mix everything to-
gether. Cook for a minute, just until the tomatoes are
warm.
5. Cut your steak into strips. Place the veggies over a plate
and the steak over. It’s now ready to serve!
8
My PCOS Kitchen
Chicken, Shiitake & Asparagus

Ingredients (2 servings) 1. Cut the hard part of the stems of the shiitake mush-
2 boneless chicken thighs (300g/10.58oz) rooms and then slice them in half. Slice the asparagus in
3 asparagus four. Slice the garlic cloves.
4 shiitake mushrooms 2. Cut the extra fat from the chicken thighs and then cut
3 garlic cloves the thighs into bite size pieces. Sprinkle the salt and
2 tbsp ghee pepper all over the thighs.
1/2 tsp thyme 3. Heat the ghee into a cast iron skillet and place the
1/2 tsp salt chicken pieces skin side down. Grill for 2-3 minutes and
1/2 tsp black pepper flip. Add the mushrooms, asparagus and garlic. Sprinkle
the thyme all over and cook everything for an additional
2-3 minutes until the chicken is cooked through.
9
My PCOS Kitchen
Savoury Cauliflower Rice

Ingredients (4 servings) 1. Rice your cauliflower either with a food processor or a

1 head cauliflower (370g/13oz) cheese grater.
2 garlic cloves 2. Mince the garlic, slice the zucchini, red onions, mush-
1 small summer squash (90g/3.1oz) rooms and red pepper. Chop the swuiss chard.
1/2 red pepper (80g/2.8oz) 3. In a skillet, add 1 tbsp of olive oil and add the zucchini,
1/4 red onion red peppers and red onions. Cook for 2 minutes until
4 brown mushrooms (50g/1.7oz) soft. Add the mushrooms and garlic and cook for an ad-
2 cups swiss chard (50g/1.7oz) ditional minute.
3 tbsp olive oil 4. Add the cauliflower rice, 2 tbsp of olive oil, salt, pepper,
1 tsp thyme lemon juice, thyme and garlic powder. Cook for 2-3 min-
1 tbsp lemon juice utes while mixing everything together. Once the cauli-
1/2 tsp garlic powder, salt, pepper flower rice is cooked through, the dish is ready to serve!
5. I served this with a piece of meat or fish for my work
lunches!
10
My PCOS Kitchen
Japanese Simmered Pork & Daikon

Ingredients (2 servings) 1. Peel the daikon and slice them into rounds about 1
300g/10.58oz pork roast inch/2cm thick. Slice the rounds in half to make half-
1/3 daikon radish (300g/10.58oz) moon shapes. Slice the pork roast into 1/2 inch/1cm
1/2 onion slices and cut the slices into bite size pieces. Mince the
1 package shirataki (230g/8.11oz) green onions.
1 tbsp olive oil 2. Drain the water out of the shirataki noodles and rinse
1.5 cups chicken broth thorougly under water from the tap.
2 cups water 3. Add the olive oil to a large frying pan and add the sliced
3 tbsp coconut aminos pork. Grill for a couple of minutes on both sides. Add
1/8 tsp stevia powder the big daikon pieces to the pan and cook on all sides
2-3 green onions until they start to get golden brown.
4. Add the water, chicken broth, coconut aminos, stevia and
shirataki to the pan and put on medium heat. Simmer
until all of the liquid has evaporated. Once the liquid
has all evaporated, the daikon should be pretty soft.
Stir fry a bit and then add the pieces of green onions
on top of everything!
11
My PCOS Kitchen
Chicken Fajitas Sheetpan


1.5 yellow pepper 2. Mix the taco seasoning together in a small bowl.
1.5 red pepper 3. Slice the peppers, onion and garlic.
1/2 onion 4. Slice the chicken breasts into long strips.
4 garlic cloves 5. Add the veggies and chicken to a sheet pan. Drizzle the
2 boneless skinless chicken breast olive oil all over and sprinkle the taco seasoning over
(570g/20oz) everything. With your hands, rub the spices all over.
3 tbsp olive oil 6. Place in the oven and bake for 35 minutes!
7. You can eat as is, in a salad, in lettuce tacos, over cauli-
Paleo taco seasoning flower rice, etc!
1.5 tbsp oregano
1/2 tbsp paprika powder
1/2 tbsp chili powder
1 tsp garlic powder
1/2 tbsp ground cumin
1/2 tsp black pepper
3/4 tsp salt
1/4 tsp cayenne pepper
12
My PCOS Kitchen
Tartar Sauce
Ingredients (6 servings) 1. Separate the egg whites from the yolks. Mince the egg
1/2 onion whites and crush the egg yolks with your hands.
1.5 cup mayonnaise 2. Mince the onion and the pickle.
4 hard boiled eggs 3. Mix all of the ingredients into a bowl.
1 large pickle 4. This sauce will be used for the next three recipes.
1 tbsp lemon juice
1/8 tsp stevia powder
1/2 tsp black pepper
13
My PCOS Kitchen
Salmon Sheet Pan with Tartar


2 salmon fillets (300g/10.5oz) 2. Slice the red pepper. Slice the broccoli and Brussels
1/2 red pepper sprouts in half. Place the veggies and salmon fillets over
4 broccoli florets a baking tray. Drizzle the olive oil and all of the spices
4 brussels sprouts everywhere and rub together with your hands.
1 tbsp olive oil 3. Place the veggies on the bottom of the tray and the
1/2 tsp garlic powder, salt, pepper salmon fillets over the veggies. Place in the oven and
1 tsp thyme bake for 15-18 minutes.
2 tartar servings 4. Serve with the tartar sauce spooned over the salmon!
14
My PCOS Kitchen
Fried Cod Fillet with Tartar

Ingredients (2 servings) 1. Crack the egg in a small bowl and whisk together.
2 codfish fillets (200g/7oz) 2. Add the egg white protein powder in a different bowl
1 egg with the salt and pepper. Whisk together.
2 tbsp egg white protein powder 3. Preheat the oil to 140C/280F.
1/2 tsp salt 4. Dip each codfish fillet into the beaten egg and then dip it
1/4 tsp black pepper in the egg white protein powder. Make sure all sides of
1/4 serving Japanese Tartar Sauce the fillet are coated with eggs.
Oil for deep-frying (I used lard) 5. Place in the frying oil and fry for 2-3 minutes until the
fish is cooked through and the batter is slightly golden
brown.
6. Serve the fried fish with the Japanese tartar sauce with
any kind of veggies, salad, cauliflower rice, etc.
15
My PCOS Kitchen
Chicken and Broccoli with Tartar

Ingredients (2 servings) 1. Cut the chicken thighs into bite size pieces.
2 boneless chicken thighs (with skin) (250g/8.8oz) Slice the broccoli into florets.
1/2 tsp salt, pepper 2. Sprinkle the salt and pepper all over the
1 tbsp olive oil chicken thighs.
1/3 broccoli head 3. Add the chicken thighs, skin side down, in a
2 servings tartar sauce cast iron skillet. Cook for 2-3 minutes until
the skin starts to crisp up. Turn the chicken
around and add the broccoli to the skillet.
Cover with a lid and let steam for 2 minutes.
Take off the lid, the broccoli and chicken
should be cooked through.
4. Place in a plate and spoon the tartar sauce
over.
16
My PCOS Kitchen
Prosciutto Wrapped Nutty Meatloaf

561 calories 41.71g fat 6.32g carbs 2g fiber 1.96g sugar 39.65g protein

1/2 onion 2. Mince the onion. Cut the pork belly into 1cm slices.
250g/8.8oz ground beef 3. In a bowl add all of the ingredients except the prosciut-
400g/14oz ground chicken to. Knead the meatloaf with your hands until everything
400g/14oz ground pork is combined.
120g/4.2oz pork belly slices 4. Line a pound cake pan with the prosciutto and stuff with
2 tbsp cashews the meatloaf mixture. Add more prosciutto slices over
2 tbsp pecans the meatloaf to cover it.
2 tbsp almonds 5. Place in oven and bake for 50 minutes. Take it out of
2 tbsp pistachios the oven and let it cool down for 10-15 minutes before
2 tbsp fresh chopped parsley serving.
2 tsp salt, pepper
1 tsp garlic powder
1 egg
2 tbsp tomato paste
1/4 cup almond flour
180g/6.3oz prosciutto slices
17
My PCOS Kitchen
Curry Chicken & Broccoli

292 calories 20.94g fat 324g carbs 1.4g fiber 0.71g sugar 24.46g protein
Ingredients (2 servings) 1. Slice the broccoli florets into a few pieces. Cut
1 skinless boneless chicken breast 260g/9oz the chicken breast into bite-size pieces. Sprinkle
1/4 tsp salt, pepper the salt and pepper all over it.
1 tbsp olive oil 2. Heat the olive oil in a skillet and add the chicken
3 broccoli florets (80g/2.8oz) pieces to it. Fry on low heat for a couple of min-
1 tsp curry powder utes, turning the pieces from time to time.
2 tbsp mayonnaise 3. Add the broccoli to the frying pan and cover with
a lid for 1-2 minutes. This will steam the broccoli
and finish cooking of the chicken. Take off the
lid, turn off the heat, sprinkle the curry powder
all over and add the mayonnaise. Mix everything
together until the mayo and curry has coated all
of the chicken and broccoli.
4. It’s now ready to serve!
18
My PCOS Kitchen
Chicken & Zucchini Rosemary Stir-fry

Ingredients (2 servings) 1. Thinly slice the zucchini and mushrooms. Mince the gar-
1 zucchini lic.
5 brown mushrooms 2. Slice the chicken breast into thin strips. Sprinkle the salt,
1 skinless boneless chicken breast pepper and garlic powder all over the breast strips.
(260g/9oz) 3. Add the butter to a frying pan and add the chicken
1/4 tsp salt, pepper, garlic powder breasts inside. Cook for a couple of minutes and the add
3 garlic cloves the zucchini and garlic. Sprinkle in the rosemary and
10 cherry tomatoes sage and cook for another 2-3 minutes.
1 tbsp butter 4. When the chicken is cooked through, add the tomatoes
1 tsp rosemary and cook for about a minute.
1/2 tsp sage 5. The dish is now ready to serve!
19
My PCOS Kitchen
Subscribe to my blog: www.mypcoskitchen.com
Follow me on Instagram: @mypcoskitchen
Follow me on Twitter: @mypcoskitchen
Like my page on Facebook: @My PCOS Kitchen
Follow me on Pinterest: @mypcoskitchen
For business inquiries: mira@mypcoskitchen.com
Based in Saitama, Japan
Thank you
Mira Fioramore
20

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What are NET carbs?

Roast Beef Salad ...5

Roast Beef Salad

Ingredients (3 servings) 1. Preheat the oven to 180C/350F.

Shrimp Marinara & Palm Pasta

Ingredients (3 servings) Marinara

Konjac Rice Beef & Veggies Stir-Fry

Grilled Steak & Veggies Stir-Fry

Chicken, Shiitake & Asparagus

Savoury Cauliflower Rice

Ingredients (4 servings) 1. Rice your cauliflower either with a food processor or a

Japanese Simmered Pork & Daikon

Chicken Fajitas Sheetpan

Ingredients (5 servings) 1. Preheat the oven to 190C/375F.

Salmon Sheet Pan with Tartar

Ingredients (2 servings) 1. Preheat the oven to 180C/350F.

Fried Cod Fillet with Tartar

Chicken and Broccoli with Tartar

Prosciutto Wrapped Nutty Meatloaf

Ingredients (8 servings) 1. Preheat the oven to 180C/350F.

Curry Chicken & Broccoli

Chicken & Zucchini Rosemary Stir-fry

Follow me on Instagram: @mypcoskitchen

Follow me on Twitter: @mypcoskitchen

Like my page on Facebook: @My PCOS Kitchen

Follow me on Pinterest: @mypcoskitchen

For business inquiries: mira@mypcoskitchen.com

Based in Saitama, Japan

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