Beruflich Dokumente
Kultur Dokumente
1
2
15
3
5
7
9
11
13
ABOUT US
About us
KetoDiet Apps
Copyright & Disclaimer
29
30
31
TABLE OF CONTENTS
TIPS
All diet plans have have been created for family use - not for individual use (i.e. multiple servings). If you need a diet
plan with servings for one person only, you will have to adjust the recipes and serving sizes. You can also download
my free meal plans which I created for individual use.
I used the KetoDiet App to calculate the nutrition facts and create all 6 diet plans. You can use my App to plan your
diet and make your own diet plans.
Some recipes include side dishes, while other recipes have side dishes added. Nutrition facts are calculated for all
meals including side dishes. Any ingredients marked as optional are excluded from nutrition facts.
TIPS
Diet plans for slow weight loss or weight maintenance are higher in calories and allow for more types of foods such
as bread substitutes and sweeteners.
When making Fluffy Grain-free Sunflower Bread (p. 20): When mixing wet and dry ingredients, immediately after
you pour the egg yolk mixture into the dry mixture, add the whipped egg whites and gently mix in. If you wait too
long between adding the egg yolk mixture and egg whites, the dough will clump up, as it contains psyllium which
is very absorbent.
When making Pork Tenderloin (p. 172): You can either use one large loin (see the photo) or 2-3 small tenderloins.
TIPS
For a nut-free version of Keto Buns, check out this recipe on my blog or use the Fluffy Grain-free Sunflower Bread
(page 20).
ALLERGY INFORMATION
Common allergens and dietary preferences are highlighted for each meal. You can find a complete overview for all
recipes included in my book on page xxx.
DAIRY
NIGHTSHADES
FISH
PORK
EGGS
NUTS
SHELLFISH
VEGETARIAN MEAL
BREAKFAST
LUNCH
DINNER
1
Egg Muffin in a Cup (p. 56)
2
Zucchini & Pumpkin
Hash (p. 48)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
36.1
9.8
26.4
74.6
108
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1385
8
22
70
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
28.6
9.9
18.7
80.5
97.8
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1300
6
25
69
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
28.7
8.3
20.3
92.5
118
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1520
5
25
70
kcal
%
%
%
DAY
BREAKFAST
LUNCH
DINNER
Curried Chicken
Stuffed Avocado (p. 111)
Danish Meatballs
with Tomato Sauce (p. 170)
4
Low-carb Latkes (p. 51)
5
Pumpkin Mug Cake
(p. 61)
(p. 84)
(p. 145)
6
Fluffy Cocoa & Berry
Omelet (p. 67)
Creamy Green
Gazpacho (p. 97)
Caesar Salad
in a Cheese Bowl (p. 108)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
41.9
24.3
17.6
69.8
130
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1567
5
18
77
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
48.9
23
26
72.9
115
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1491
7
20
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
41.3
20.5
20.8
74.9
104
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1381
6
23
71
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
36.9
14.3
22.6
77
117
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1485
6
21
73
kcal
%
%
%
BREAKFAST
LUNCH
DINNER
(p. 100)
1
Spanish Egg (p. 53)
2
Eastern European Hash
(p. 47)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
19.2
5.9
13.3
75.5
104
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1319
4
23
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
41.2
14.8
26.4
72.8
114
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1450
7
20
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
31.5
11.3
20.1
88.8
108
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1446
6
25
69
kcal
%
%
%
DAY
BREAKFAST
LUNCH
DINNER
4
Baked Scotch Egg
(p. 46)
Spiced Coconut
Granola Bars (p. 94)
Beef Meatballs
with Zoodles (p. 153)
5
Egg Muffin in a Cup
(p. 56)
Beef Meatballs
with Zoodles (p. 153)
Thai-Style Chicken
Stir-fry (p. 125)
6
Vanilla & Berry Chia
Parfait (p. 60)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
29.4
10.7
18.7
68.7
107
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1348
6
21
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
26.9
14.8
12.1
73.4
123
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1487
3
20
77
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
28.2
10.9
17.3
69.2
109
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1358
5
21
74
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
47.2
23.4
23.8
75.7
110
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1434
7
22
71
kcal
%
%
%
BREAKFAST
LUNCH
DINNER
Creamy Keto
Smoothie (p. 203)
Spicy Thai
Noodle Soup (p. 104)
(p. 84)
almond
milk
water
Spicy Thai
Noodle Soup (p. 104)
2
Breakfast Frittata (p. 54)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
33.7
11.6
22.1
67.6
107
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1329
7
20
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
20.5
6.9
13.6
81.1
111
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1399
4
23
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
25.6
8.6
17.1
72.4
102
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1299
5
23
72
kcal
%
%
%
DAY
BREAKFAST
LUNCH
DINNER
(p. 46)
(p. 186)
(p. 176)
4
Spanish Egg (p. 53)
5
Chai Tea Turmeric Latte
(p. 207)
6
Low-carb Latkes (p. 51)
Chicken Chard Wraps (p. 86) Perfectly Pulled Pork (p. 163)
+ Broccoli Patties (p. 192)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
24.4
7.2
17.2
66
98.9
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1249
6
22
72
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
36.9
10.3
26.6
68.8
107
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1379
8
20
72
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
21.5
5.8
15.7
75.8
116
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1417
4
22
74
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
31.7
12.1
19.6
81
113
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1463
5
23
72
kcal
%
%
%
BREAKFAST
LUNCH
DINNER
Cobb Salad
in a Tortilla Bowl (p. 112)
(p. 83)
1
Chocolate & Orange Spiced
Granola + Cream (p. 62)
2
Chorizo & Kale Hash (p. 49)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
35.6
19.1
16.4
78.2
148
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1720
4
18
78
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
41.6
16.8
24.9
88.9
137
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1731
6
21
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
47.1
22.6
24.5
78.1
138
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1722
6
19
75
kcal
%
%
%
DAY
BREAKFAST
LUNCH
DINNER
Caesar Salad
in a Cheese Bowl (p. 108)
Vegetarian Stuffed
Avocado (p. 106)
4
Spinach & Feta Crepes
(p. 55)
5
Crispy Bacon Pancakes
(p. 58)
6
Keto Hot Chocolate (p. 209)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
48.8
25.6
23.2
73.4
151
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1798
5
17
78
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
49.3
20.9
28.4
87.2
139
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1766
7
20
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
42.9
20.6
22.3
89
143
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1768
5
21
74
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
38.7
21
17.7
74.6
151
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1739
4
17
79
kcal
%
%
%
10
BREAKFAST
LUNCH
DINNER
(p. 97)
1
2x Cinnamon Rolls (p. 64)
2
Baked Scotch Egg (p. 46)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
51.8
23.3
28.5
69.8
141
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1700
7
17
76
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
56.4
29.7
26.7
80.2
121
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1565
7
21
72
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
32.6
12.6
19.9
82.3
141
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1728
5
20
75
kcal
%
%
%
11
DAY
BREAKFAST
LUNCH
DINNER
Vegetarian Stuffed
Avocado (p. 106)
Succulent Steak
Chimichurri Sauce (p. 158)
4
Low-carb Latkes (p. 51)
5
Crispy Bacon Pancakes
(p. 58)
(p. 156)
6
Zucchini & Pumpkin
Hash (p. 48)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
43.7
21.9
21.8
67
160
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1837
5
15
80
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
45.1
23.5
21.7
66.9
157
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1823
5
15
80
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
35.2
18.5
16.7
86.6
151
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1798
4
20
76
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
44.7
20.6
27.1
84.4
124
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1612
7
22
71
kcal
%
%
%
12
BREAKFAST
LUNCH
DINNER
(p. 97)
1
Eastern European
Hash (p. 47)
2
Pumpkin Spice
Coffee (p. 206)
Ribeye + Horseradish S.
(p. 162) & Grilled Veg (p. 191)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
41.8
18.7
23.1
72.1
146
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1729
5
17
78
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
45.7
18.1
27.7
79.1
131
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1658
7
20
73
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
37.1
11.2
25.9
76
161
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1868
6
16
78
kcal
%
%
%
13
DAY
BREAKFAST
LUNCH
DINNER
Caesar Salad
in a Cheese Bowl (p. 108)
4
Low-carb Latkes (p. 51)
Succulent Steak
Chimichurri Sauce (p. 158)
(p. 203)
(p. 97)
almond
milk
water
Vegetarian Stuffed
Avocado (p. 106)
NUTRITION
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
34.3
10.1
24.2
78.8
146
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1758
6
18
76
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
33.5
15.9
17.6
71.1
140
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1652
4
18
78
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
40.7
15.8
24.9
72.1
132
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1593
6
18
76
kcal
%
%
%
TOTAL CARBS:
FIBER:
NET CARBS:
PROTEIN:
FAT:
42
21.3
20.7
79.5
134
g
g
g
g
g
CALORIES:
FROM CARBS:
FROM PROTEIN:
FROM FAT:
1670
5
20
75
kcal
%
%
%
14
TIPS
DAIRY
NIGHTSHADES
FISH
PORK
EGGS
NUTS
SHELLFISH
VEGETARIAN MEAL
15
RECIPES
A-B
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
16
RECIPES
B-C
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
17
RECIPES
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
18
RECIPES
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
19
RECIPES
C-E
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
DOUBLE CHOCOLATE
MUFFINS (p. 225)
EASTERN EUROPEAN HASH
(p. 47)
EASY CLOUD SANDWICHES
(p. 87)
EGG MUFFIN IN A CUP (p. 56)
20
RECIPES
E-G
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
21
RECIPES
H-L
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
22
RECIPES
L-P
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
23
RECIPES
P-R
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
24
RECIPES
R-S
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
25
RECIPES
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
26
RECIPES
S-V
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
27
RECIPES
V-Z
CONTAINS
DAIRY
CONTAINS
EGGS
CONTAINS
NUTS
CONTAINS
NIGHTSHADES
CONTAINS
PORK
CONTAINS
FISH
CONTAINS
SHELLFISH
VEGETARIAN
MEAL
28
My name is Martina
Slajerova
and I live in the UK. I love food, science,
photography and creating new recipes
and I am a firm believer of low-carb
living and regular exercise.
As a science geek, I base my views
on valid research and I have
first-hand experience of what it is to be
on a low-carb diet. Both are reflected
on my blog, in my apps and book
which I have created together with my
partner Nikos.
I started eating low-carb in 2011, shortly after I was diagnosed with Hashimotos hypothyroidism.
One of the symptoms of this disease is weight gain and I started finding it hard to maintain a healthy
weight. Following a low-carb, paleo-friendly diet plan helps me maintain a healthy weight while eating
real food. I believe that true paleo is great, however if your goal is to lose weight, paleo is often not
enough.
ABOUT US
ABOUT US
KetoDiet is for people who follow a healthy low-carb lifestyle. My mission is to help you reach your
goals, whether its your dream weight or simply eating healthy food.
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KetoDiet for iPad only is for people that additionally want to plan, track and monitor their progress.
Both Apps offer:
Hundreds of exclusive low-carb, paleo/ primal recipes plus a wealth of new recipes that are added to our
integrated blog.
The most complete guide to the ketogenic diet. Youll learn everything you need to know about the diet to help
you make the right choices.
Print-friendly shopping list.
Awesome diet planner allowing you to use meals from the App, blog, and even your own custom meals.
Accurate restaurant meal database that we update frequently to help you choose the right meals when eating
out.
...and more! Learn more about our plans (Android app, universal iOS app, etc) in this post: KetoDiet App FAQ
ABOUT US
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:
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