Keto 14 Days

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 4 Day 4 14
(Sodium, Magnesium & 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 99
KetoDiet App and Book 100
SHOPPING LIST Copyright & Disclaimer 102
Week 1 97
Week 2 98
RECIPES
TABLE OF CONTENTS
BREAKFAST MAIN DISHES
Mexican Breakfast Hash 25 Paleo Sardine Stuffed Avocado 46
Zucchini Breakfast Hash 27 Salmon Stuffed Avocado 48
Rainbow Chard & Sausage Hash 29 Ranch BLT Lettuce Wrap 50
Green Eggs & Bacon 31 Salmon, Kale & Poached Egg Bowl 52
Quick & Easy Eggs Benedict 33 Chipotle Prawn & Broccoli Salad 54
Chorizo Egg Muffins 35 5 Ingredient Keto Chicken Salad 56
Lemon Soufflé & Berry Pancake 37 Chicken, Chorizo & Avocado Salad 58
Cinnamon & Pecan Porridge 40 Keto Chicken Lo Mein 60
Ultimate Keto Coffee 42 Sausages & Mash with Red Wine Gravy 63
Chocolate Chia Pudding 44 Instant Pot Beef Stew 66
BASICS SNACKS & EXTRAS

Keto Bone Broth 70 Almond & Cashew Butter 92
Cauli-rice 73 Pink Sauerkraut 94
Ultimate Keto Buns 75 Homemade Electrolyte Drink 96
Nut-free Keto Buns 79 Savory Spiced Pecans 98
Ghee 82 Keto Raspberry & Cream Jellies 100
Mayonnaise 84 Easy Keto Coconut Macaroons 102
Hollandaise Sauce 86 Keto Cookie Dough Truffles 104
Almond Basil Pesto 88 Best Keto Brownie Mug Cake 106
Marinara Sauce 90 One-Minute Keto Chocolate Milk 108
INTRODUCTION
KETODIET IN A NUTSHELL
This diet plan follows the ketogenic and paleo (dairy-free) diet guidelines. Additionally the vast majority
of recipes are sweetener-free (sweeteners are optional in most recipes). As always, I made this diet
plan easy to follow and included nutrition facts for each meal and day. By following this plan, you
won’t 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 we get to the diet plan, I will outline the basic principles of the ketogenic diet. As long as you
follow this plan, you shouldn’t worry about your macronutrient intake. It’s been designed with slow
fat loss in mind which is the best way to lose weight (daily calories sit within the ranges of 1,500 -
1,700 kcal). 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 g. ••Eat when you are hungry, even if it’s a meal a day.
Increase slowly to find the optimal carb intake that Don’t let others dictate what you eat or how often
allows you to stay in ketosis. you eat. You don’t 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 ••Don’t 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, raw full-fat dairy
INTRODUCTION
and 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 and

offal in your diet.
••Don’t be afraid of saturated fat and use it for cooking

(coconut oil, ghee82, 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
virgin). Some can be used for light cooking.
••Make sure you avoid all processed vegetable

oils, margarine, hydrogenated oils, partially
hydrogenated oils, trans fats, soybean oil, corn oil,
grapeseed oil, and canola oil.
••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 Don’t 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).
½ teaspoon in 1 liter of water and drink throughout
the day). Be very careful with potassium supplements, MAGNESIUM:
never exceed the recommended daily intake! The Very low-carb diets (below 30 grams of net carbs)
Adequate Intake (AI) for potassium is 4,700 mg and the are often deficient in magnesium. I recommend you
Estimated Minimum Requirement (EMR) is 2,000 mg. take magnesium supplements or add snacks high in
magnesium such as nuts.
4
...YOU WILL NEED TO PLAN YOUR DIET...
INTRODUCTION
Unless you follow a diet plan like this one, you will need 3. Make sure you always have keto-friendly foods on
to plan and track your diet. This will save you time and hand (eggs, avocado, non-starchy vegetables, nuts).
money, especially if you are new to it. Here are a few Foods high in fat and protein will help you stay fuller
tips before you get started: for longer and will keep hunger at bay.
1. Get rid of anything that is not allowed on the diet to 4. Always have hard-boiled eggs in your fridge ready to
avoid temptation. Trust me, if it’s in your house, you be used to make quick meals.
will likely crave it. This way you will avoid unnecessary
“fridge accidents” that may ruin your efforts. 5. Always make a list of your weekly shopping for
meals you are planning to cook. This diet plan already
2. If you have sugar cravings, have a glass of water (still includes a 2-week shopping list,110 so you don’t have to
or sparkling) with fresh juice from 1/2 lime or lemon create one yourself.
and 3-5 drops of stevia. Drink tea (green, herbal, black)
and coffee with coconut milk.
5
DON’T TRUST PRODUCTS LABELED “LOW-CARB”
Focus on foods naturally low in carbs. Always opt for real food and avoid prepared meals full of additives that use
INTRODUCTION
deceptive labeling. These products are often higher in carbs than they claim to be and tend to contain unnecessary
additives.
Avoid artificial sweeteners. It’s 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 OUR APP TO GET STARTED & TRACK YOUR PROGRESS
Planning and tracking your diet is highly recommended, especially

if you are new to the diet. It’s very easy to go over your carb limit
or to miss your protein targets. Our KetoDiet App (available on iOS
and Android) 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.
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, you’ll 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 you’re
at a party, dance! And don’t get in the habit of eating more carbs than you should. If you disrupt your diet, don’t get
discouraged; just go back to your plan the day after!
Finally, DON’T let anyone make you think that you cannot lose weight! And don’t believe it’s just genetics. People may
think you eat the wrong food - ignore them; it’s your life and your health!
7
FOLLOWING THIS DIET PLAN
1. If you only cook for yourself, freeze or refrigerate 5. This diet plan may not be suitable for everyone.
any remaining servings. You’ll have to make small adjustments. If you need to
have less protein, reduce the portions of meat and
2. Feel free to swap lunch for dinner, breakfast for eggs. Don’t worry about small excess of protein, it will
lunch, etc. in the same day. You can also swap whole 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. You shouldn’t need any snacks between the meals adjustments. You can find your ideal macros using
but if you do, make sure you have some keto-friendly KetoDiet Buddy!
TIPS
snacks at hand.
6. Some recipes are higher in total carbs & fiber. If you
4. Very low-carb diets (below 30 grams of net carbs) are fear that fiber will impair your weight loss, have a look
often deficient in magnesium. Consider supplementing at my post here: Total Carbs or Net Carbs: What Really
with magnesium or add snacks high in magnesium Counts? Fiber can, in fact, help you lose weight.
such as nuts. Also, if you experience any symptoms
of “keto-flu”, make sure you eat additional sodium and 7. If you don’t feel hungry, don’t eat, even if it means
potassium. You can boost your electrolytes by making you will skip a meal.
this easy Electrolyte Drink!
8
RECIPE SUBSTITUTIONS
If you don’t like certain ingredients or are intolerant to certain foods, here are options you can try:
••Substitute fatty meats with one another if you like: pork, lamb and fatty fish (salmon, mackerel, sardines) can be
substituted with one another because they have a similar nutrition profile.
••Substitute fatty meats with one another if you like: pork, lamb and fatty fish (salmon, mackerel, sardines) can be
substituted with one another because they have a similar nutrition profile.
••If you don’t eat bacon, use roast beef, beef chorizo sausage or smoked salmon instead.
TIPS
Using these alternatives won’t significantly change the nutrition facts. However, keep in mind that the shopping list is
created without using any substitutions.
9
HEALTHY LOW-CARB SNACKS AND EXTRAS
••If the portion size of some of the meals is too small, add a bowl of Big Green Salad: 4 cups mixed greens (120 g /
4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil or mayo, 1-2 tbsp lemon juice,
salt and pepper to taste. For more protein, increase the amounts of protein-rich foods such as meat, fish, seafood
and eggs.
••1 piece of fat bombs like Cookie Dough Truffles104
••Coffee with coconut milk or almond milk or 1 cup bone broth70, best homemade
TIPS
••½ avocado with a pinch of salt
••1 hard-boiled egg with with a pinch of salt (always have some ready in the fridge!)
••Crispy bacon slices (make in advance and keep in the fridge)
••Ham roll-ups (ham filled with cucumber, avocado or pepper)
••2-3 celery sticks with 2 tbsp almond butter
••Fermented foods: Sauerkraut, kimchi (add to your breakfast) or coconut milk kefir
••Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2
g, walnuts - 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 highly recommended
••Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries
- 4.1 g or ¼ cup blueberries - 4.5 g)
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. We 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
Chipotle Prawn & Broccoli
1 Ultimate Keto Coffee
Salad
Mexican Breakfast Hash
2 Cinnamon & Pecan Porridge Chicken Lo Mein Mexican Breakfast Hash
WEEK 1
Chipotle Prawn & Broccoli
3 Green Eggs with Bacon
Salad
2 x Chorizo Egg Muffins
Chicken Chorizo
4 Cinnamon & Pecan Porridge Chicken Lo Mein
& Avocado Salad
Chicken Chorizo
5 2 x Chorizo Egg Muffins 2 x BLT Ranch Lettuce Wrap
& Avocado Salad
Salmon, Kale
6 Quick & Easy Eggs Benedict 2 x BLT Ranch Lettuce Wrap
& Poached Egg Bowl
Salmon, Kale
7 Chocolate Chia Pudding
& Poached Egg Bowl
The Best Beef Stew
DAY BREAKFAST LUNCH DINNER
Sausages & Mash
8 Brownie Mug Cake 2 x Chorizo Egg Muffins with Red Wine Sauce
Sausages & Mash

9 Brownie Mug Cake The Best Beef Stew with Red Wine Sauce
WEEK 2
10 Green Eggs with Bacon 2 x BLT Ranch Lettuce Wrap Keto Zucchini Hash
11 2 x Chorizo Egg Muffins Sardine Stuffed Avocado The Best Beef Stew
5-Ingredient
12 Ultimate Keto Coffee Keto Chicken Salad Keto Zucchini Hash
5-Ingredient Rainbow
13 2 x Chorizo Egg Muffins Keto Chicken Salad Chard & Sausage Hash
Lemon Soufflé Rainbow

14 & Berry Pancake Chard & Sausage Hash The Best Beef Stew
BREAKFAST LUNCH DINNER
DAY 1
Ultimate Keto Coffee Chipotle Prawn Mexican Breakfast Hash
& Broccoli Salad
Page: 42 Page: 54 Page: 25
Carbs
5%
TOTAL DAILY VALUES Protein
19%
TOTAL CARBS: 29.8 g CALORIES: 1,437 kcal

FIBER: 10.8 g
NET CARBS: 19 g Fat
76%
PROTEIN: 67.2 g MAGNESIUM 199 mg (50% RDA)
FAT: 118.2 g POTASSIUM: 2,102 mg (105% EMR)
11
DAY 2
Cinnamon & Pecan Chicken Lo Mein Mexican Breakfast Hash
Porridge
Carbs
6%
21%
TOTAL CARBS: 41 g CALORIES: 1,390 kcal
FIBER: 19.9 g
Fat
NET CARBS: 21.1 g 73%
PROTEIN: 69.6 g MAGNESIUM: 352 mg (88% RDA)
12
DAY 3
Green Eggs with Bacon Chipotle Prawn 2 Chorizo Egg Muffins
& Broccoli Salad
Page: 31 + 88 Page: 54 Page: 35
Carbs
5%
21%
FIBER: 11.3 g
Fat
PROTEIN: 81 g MAGNESIUM 187 mg (47% RDA)
13
DAY 4
Cinnamon & Pecan Chicken Lo Mein Chicken Chorizo
Porridge & Avocado Salad
Carbs
6%
TOTAL DAILY VALUES
Protein
TOTAL CARBS: 42.2 g CALORIES: 1,554 kcal 25%
FIBER: 20.5 g
Fat

FAT: 114 g POTASSIUM: 2,765 mg (138% EMR)
14
DAY 5
2 Chorizo Egg Muffins 2 BLT Ranch Lettuce Wraps Chicken Chorizo
& Avocado Salad
Carbs
6%
TOTAL DAILY VALUES
Protein
FIBER: 16.7 g Fat

68%
NET CARBS: 23.5 g
PROTEIN: 94 g MAGNESIUM: 220 mg (55% RDA)
15
DAY 6
Quick & Easy 2 BLT Ranch Lettuce Wraps Salmon, Kale
Eggs Benedict & Poached Egg Bowl
Carbs
4%
21%

FIBER: 14.7 g
NET CARBS: 15.1 g Fat
75%
16
DAY 7
Chocolate Chia Pudding Salmon, Kale The Best Beef Stew
& Poached Egg Bowl
Carbs
5%
22%
FIBER: 29.1 g
Fat
17
DAY 8
Brownie Mug Cake 2 Chorizo Egg Muffins Sausages & Mash
with Red Wine Sauce
Carbs
7%
18%
FIBER: 15.7 g
75%
18
DAY 9
Brownie Mug Cake The Best Beef Stew Sausages & Mash
with Red Wine Sauce
Carbs
7%
18%
FIBER: 18.1 g
75%
19
DAY 10
Green Eggs with Bacon 2 BLT Ranch Lettuce Wraps Keto Zucchini Hash
Page: 31 + 88 Page: 50 Page: 27
Carbs
5%
17%

FIBER: 13.1 g
78%
20
DAY 11
2 Chorizo Egg Muffins Sardine Stuffed Avocado The Best Beef Stew
Carbs
6%
TOTAL DAILY VALUES
Protein
FIBER: 23.2 g
Fat

21
DAY 12
Ultimate Keto Coffee 5-Ingredient Keto Zucchini Hash
Keto Chicken Salad
Carbs
3%
Protein
TOTAL DAILY VALUES 20%

FIBER: 10.5 g
77%
22
DAY 13
2 Chorizo Egg Muffins 5-Ingredient Rainbow
Keto Chicken Salad Chard & Sausage Hash
Page: 35 Page: 56 Page: 29 + 73
Carbs
5%
TOTAL DAILY VALUES
Protein
FIBER: 15.3 g
Fat

23
DAY 14
Lemon Soufflé Rainbow The Best Beef Stew
& Berry Pancake Chard & Sausage Hash
Page: 37 Page: 29 + 73 Page: 66
Carbs
7%
TOTAL DAILY VALUES
Protein
FIBER: 15.1 g Fat
68%
NET CARBS: 23.1 g
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.
MEXICAN BREAKFAST HASH
BREAKFAST
NUTRITION FACTS (per serving)
TOTAL CARBS: 13.4 g CALORIES: 452 kcal

FIBER: 6 g MACRONUTRIENT RATIO:
NET CARBS: 7.5 g CARBS (7%)
PROTEIN: 22.8 g PROTEIN (21%) MAGNESIUM: 89 mg (22% RDA)
FAT: 34.9 g FAT (72%) POTASSIUM: 1,067 mg (53% EMR)
25
PREPARATION TIME INSTRUCTIONS
BREAKFAST
Hands-on 15 minutes 1. Grease a skillet with ghee. Add chopped onion, cook over
Overall 20 minutes a medium-high heat for a minute, and then add green
pepper. Stir to combine while cooking.
2. Cook for about 3 minutes, and then add diced zucchini

and chopped tomatoes. Cook uncovered for 3-4 minutes,
stirring occasionally.
INGREDIENTS (2 SERVINGS)
3. Add the chorizo and combine. Cook for about 5 minutes,
••2 tbsp ghee82 or duck fat (60 g / 2.2 oz)
add the chard, and cook for 2-3 minutes.
••1/2 small white or yellow onion, chopped
(35 g / 1.2 oz) 4. Using a spatula, create two wells and crack in the eggs.
••1/2 cup sliced green pepper (46 g / 1.6 oz)
5. Season with salt and pepper and transfer under the
••1 cup chopped zucchini (124 g / 4.4 oz) broiler. Cook on high for 3-5 minutes, until the egg whites
are set and the egg yolks are still runny.
••1/2 cup chopped tomatoes (75 g / 2.6 oz)
••6 oz Mexican chorizo, casing removed (170 g) 6. To serve, top with diced avocado and fresh cilantro.
••2 cups chopped chard or spinach
(72 g / 2.5 oz)
••2 large eggs
••salt and pepper to taste
••1/2 cup diced avocado (75 g / 2.6 oz)
••fresh cilantro for garnish
26
ZUCCHINI BREAKFAST HASH
BREAKFAST

FIBER: 2.5 g MACRONUTRIENT RATIO:
FAT: 35.5 g FAT (77%) POTASSIUM: 775 mg (39% EMR)
27
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/ 7.1 oz)
When done, remove from the heat and add chopped
••2 slices bacon (60 g/ 2.1 oz) parsley. Top with a fried egg or avocado. Enjoy!
••1/2 small white onion (30 g/ 1.1 oz) or
1 clove garlic
••1 tbsp ghee82 or duck fat (30 g / 1.1 oz)

••1 tbsp freshly chopped parsley or chives
••1/4 tsp salt
••1 large egg (for egg-free alternative, top

with 1/2 avocado instead)
SUBSTITUTION:
••gluten-free sausage instead of bacon
••spinach instead of mushrooms
28
RAINBOW CHARD & SAUSAGE HASH
BREAKFAST

FAT: 46 g FAT (73%) POTASSIUM: 1,098 mg (55% EMR)
29
BREAKFAST
Hands-on 20 minutes 1. Start by preparing the vegetables. You can find details on
Overall 25 minutes how to “rice” the cauliflower here. When done, set aside.
2. Then cut the stalks of the chard off and chop into small
pieces.
3. Place the sausage meat in a large pan greased with a

INGREDIENTS (2 SERVINGS) tablespoon of the ghee and cook until browned from all
sides. When cooked, use a slotted spoon to transfer into
••200 g Swiss chard or dark-leaf kale (7.1 oz)
a bowl.
••2 cups cauli-rice73 (240 g/ 8.5 oz)
4. Add the remaining ghee to the pan. Peel and finely chop
••150 g gluten-free sausage meat (5.3 oz)
the garlic and place into the pan. Cook for just about
••3 tbsp ghee82 or duck fat (45 g/ 1.6 oz) a minute or until fragrant. Then, add the cauli-rice and
cook over a medium heat for 5 minutes. Stir to prevent
••2 cloves garlic
burning.
••1 tbsp fresh lemon juice
5. Then add the chard stalks, Dijon mustard, lemon juice,
••1 tsp Dijon mustard
and cook for another 2 minutes while stirring. Season
••salt and pepper to taste with salt and pepper to taste and mix until well combined.
••top with 4 poached eggs (2 per serving)
6. Meanwhile, roughly chop the chard leaves and add to
the pan. Cook for another 2 minutes.
7. When done, add the cooked sausage, mix and take off
the heat. Top with poached or fried eggs.
30
GREEN EGGS & BACON
BREAKFAST

NET CARBS: 4 g CARBS (2%)
PROTEIN: 25.3 g PROTEIN (15%) MAGNESIUM: 55 mg (14 % RDA)
31
BREAKFAST
Hands-on 15 minutes 1. Prepare the pesto. Blitz all the ingredients together in
Overall 15 minutes a high speed food processor.
2. Prepare the eggs and bacon. In a frying pan, fry the

INGREDIENTS (1 SERVING) bacon rashers for 2 minutes per side until crisp. I dry
fried them but you can add a touch of olive oil or ghee
if you prefer to prevent sticking. All depends on your
EGGS & BACON:
pan. Drain on a sheet of kitchen paper.
••2 medium eggs
••3 slices bacon (75 g/ 2.7 oz) 3. Meanwhile, heat another frying pan with 1 tablespoon
of olive oil or ghee on a medium/ low heat and coat
••1 tbsp extra virgin olive oil or ghee82
the bottom of the pan.
(15 ml/ 0.5 fl oz)
••1/3 medium avocado (50 g/ 1.8 oz) 4. Crack the eggs into the pan, and sprinkle with a pinch
of salt and pepper. If the oil starts to spit, it’s too hot
••salt and pepper, to taste
so turn down the heat. Cook the eggs until the white
••2 tbsp pesto (30 g/ 1.1 oz) is set and the yolk still runny, or to your liking. Remove
from the pan with a spatula.
••2 tbsp almond basil pesto88 (30 g/ 1.1 oz)
5. To serve, place the eggs and bacon on your plate, with
sliced avocado and 2 tablespoons of almond pesto.
Any remaining pesto can be stored in the fridge and
used on a fresh salad or mixed through some roast
chicken.
TIP:
You can keep your pesto in the fridge for up to a week or
two if it’s stored properly. It helps to pour a thin layer of
olive oil on the top, as it keeps it fresh for longer.
32
QUICK & EASY EGGS BENEDICT
BREAKFAST

PROTEIN: 26 g PROTEIN (22%) MAGNESIUM: 96 mg (24% RDA)
33
BREAKFAST
Hands-on 10 minutes 1. First, blanch the spinach. Blanching is easy and takes
Overall 20 minutes no more than 5 minutes. Wash and pat-dry the spinach
leaves. Bring a pot of water to a boil over high heat. Fill
another bowl with ice and water, or simply with cold
water. Place the spinach leaves into the boiling water
and cook for 30-60 seconds.
INGREDIENTS (1 SERVING) 2. Transfer the leaves immediately into the iced water using
tongs or strainer. Remove from the cold water. Strain,
••3 cups fresh spinach (90 g/ 3.2 oz)
squeezing the water out of the leaves.
••2 large eggs
3. Prepare the Hollandaise Sauce86 , and keep warm.
••2 slices quality ham (46 g/ 1.6 oz)
••1 serving Hollandaise Sauce86 (about 1/4 4. Poach the eggs. Fill a saucepan with water and add a
cup/ 60 ml) dash of white vinegar and a pinch of salt. Crack the egg
into a cup. Once the water is boiling, reduce the heat to
••salt, freshly ground black pepper, and
low. Create a gentle whirlpool in the water to help the
optionally chile flakes to taste
egg white wrap around the yolk. Slowly tip the egg in the
center of the whirlpool, lowering the cup an inch into
the water. Cook undisturbed for 3 minutes. Remove the
egg from the hot water and place in a bowl with cold
water for a few seconds. This will prevent the egg from
overcooking. Then transfer the egg to a plate.
5. Place the cooked spinach on a serving plate, and top with

the ham, poached egg, and Hollandaise. Season with salt
and pepper and serve.
34
CHORIZO EGG MUFFINS
BREAKFAST
NUTRITION FACTS (per 2 muffins)

35
BREAKFAST
Hands-on 10 minutes 1. Preheat the oven to 180 °C / 360 °F (fan assisted).
Overall 30 minutes
2. Dice the chorizo and place on a hot dry pan. Cook for
1 to 2 minutes to release the juices and crisp it up.
3. Add the kale, cover with a lid and cook for 5 to 7 minutes
over medium-low heat. Remove from the heat and set
INGREDIENTS (1 SERVING) aside.
••100 g Spanish chorizo or pepperoni (3.5 oz)
4. Crack the eggs into a bowl and mix with the pumpkin
••100 g chopped fresh kale (3.5 oz) puree.
••6 large eggs
5. Add the chorizo and kale. Season with salt and pepper,
••1 cup unsweetened pumpkin puree and mix until combined. If using, add the grated cheese.
(240 ml/ 8 fl oz)
6. Spoon the mixture into a muffin tray (a silicone tray works
••salt and pepper
best). Use a ladle to distribute the mixture evenly among
10 muffin cups. (Or, bake in a skillet to make a frittata.)
OPTIONAL:
••1/2 cup grated Manchego or Cheddar
7. Bake for 20 to 25 minutes, and set aside to cool slightly
cheese (120 g/ 4.2 oz) if you can have dairy
before serving.
••Sriracha sauce, greens, sliced avocado
8. Serve with Sriracha sauce (for a sugar-free option, try my
Sugar-Free Sweet Chili Sauce), greens, or sliced avocado,
if you like.
9. Store in the fridge in an airtight container for up to 5 days.
36
LEMON SOUFFLÉ & BERRY PANCAKE
BREAKFAST

PROTEIN: 22.2 g PROTEIN (28%) MAGNESIUM: 34 mg (9 % RDA)
37
PREPARATION TIME
BREAKFAST
Hands-on 15 minutes
Overall 15 minutes
INGREDIENTS
BERRY SAUCE (MAKES ABOUT 1 1/4 CUPS): PANCAKES (MAKES 1 SERVING):
••1/2 cup blackberries, fresh or frozen ••3 large eggs, separated
(75 g/ 2.6 oz)
••1/4 tsp cream of tartar or apple cider vinegar
••1/2 cup wild blueberries, fresh or frozen
••2 tbsp powdered Erythritol or Swerve (20 g / 0.7 oz)
(75 g/ 2.6 oz)
or 5-10 drops Stevia extract
••3 tbsp water
••1/2 tsp fresh lemon zest
••2 tbsp powdered Erythritol or Swerve
••2 tbsp coconut flour (16 g/ 0.6 oz)
(20 g / 0.7 oz) or 5-10 drops Stevia extract
••1 tsp ghee82 or virgin coconut oil
••1/4 tsp vanilla powder or 1 tsp sugar-free
vanilla extract ••5 tbsp berry sauce - recipe above (75 ml/ 2.5 fl oz)
••1 tbsp fresh lemon juice

OPTIONAL:
••2 tsp ground chia seeds or 1 tbsp whole ••serve with full-fat yogurt, sour cream or creamed
chia seeds coconut milk
38
INSTRUCTIONS
BREAKFAST
1. Start by preparing the berry sauce. Place the 6. Spread the pancake batter in a hot skillet greased with
blackberries and blueberries in a saucepan. ghee (I used an 20 cm/ 8-inch skillet). Cook on low heat
Add water, Erythritol, vanilla powder and for about 5 minutes until the bottom of the pancake
lemon juice. Cook over a medium heat until starts to brown. Remove from the burner and place in
the berries start to soften. Take off the heat the oven under the broiler for 3-5 minutes or until lightly
and mix in the ground or whole chia seeds. browned.
2. Let it sit for 10-15 minutes to thicken. 7. Serve with the berry sauce on top. Reserve the remaining
Meanwhile, prepare the pancake. Set the berry sauce for more pancakes - store in an airtight
oven to broil at 200 °C/ 400 °F. Separate the container for up to a week.
egg whites from the egg yolks. Using a fork,
mix the egg yolks.
3. Start beating the egg whites on medium-

low speed. Continue for about 2 minutes
until the whites become foamy. Then, add
the cream of tartar (or apple cider vinegar).
Add powdered Erythritol, a tablespoon at
a time. Keep beating until the egg whites
create soft peaks.
4. Add the lemon zest and egg yolks and

gently fold into the egg whites using a silicon
spatula.
5. Sift in the coconut flour and slowly combine

with the egg mixture without deflating the
egg whites.
39
CINNAMON & PECAN PORRIDGE
BREAKFAST

40
BREAKFAST
Hands-on 5 minutes 1. In a small saucepan, mix the coconut milk, almond milk,
Overall 15 minutes almond butter, coconut oil and bring to a simmer over a
medium heat.
2. Once hot, take off the heat.
INGREDIENTS (2 SERVINGS) 3. Add chia seeds, hemp seeds, chopped pecans, and
toasted coconut (reserve some coconut for the topping),
••1/4 cup coconut milk (60 ml/ 2 fl oz) cinnamon, and optionally add stevia. Mix and let it sit for
5-10 minutes.
••3/4 cup unsweetened almond or cashew milk
(180 ml/ 6 fl oz)
4. Spoon the porridge into serving bowls. Serve hot or cold.
••1/4 cup almond butter, preferably roasted Just before serving, top with the remaining coconut and
(63 g/ 2.2 oz) enjoy!
••1 tbsp coconut oil or MCT oil (15 ml)
••2 tbsp whole chia seeds (16 g/ 0.5 oz)
••2 tbsp hemp seeds (20 g/ 0.7 oz)
••1/4 cup chopped pecans or walnuts

(28 g/ 1 oz)
••1/4 cup unsweetened toasted coconut
(15 g/ 0.5 oz)
••1/2 tsp cinnamon
OPTIONAL:
••5-10 drops liquid stevia or 1-2 tbsp Erythritol
or Swerve (20 g/ 0.7 oz)
41
ULTIMATE KETO COFFEE
BREAKFAST

FAT: 45 g FAT (84%) POTASSIUM: 249 mg (13% EMR)
42
BREAKFAST
Hands-on 5 minutes 1. Separate the egg whites from the egg yolks. Reserve the
Overall 5 minutes egg whites for another use.
2. Place everything into a blender (or use an immersion

blender) and pulse until smooth and frothy. That’s it -
done!
INGREDIENTS (1 SERVING) TIP:

Instead of regular coffee, you can use Swiss water process
••1 cup brewed coffee (240 ml/ 8 fl oz) decaf coffee (a great option with no chemicals involved),
black tea or even your favorite herbal tea. Check out this
••1 tbsp coconut oil or MCT oil (15 ml)
recipe for Tibetan Butter Tea.
••1 tbsp unsalted butter or ghee82 (15 m)
Note: If a recipe calls for raw eggs and you are concerned
••3 egg yolks (don’t worry, they won’t
about the potential risk of Salmonella, you can make it safe
scramble)
by using pasteurized eggs. To pasteurize eggs at home,
••1 tbsp collagen powder (7 g/ 0.3 oz) simply pour enough water in a saucepan to cover the eggs.
Heat to about 60 °C/ 140 °F. Using a spoon, slowly place
••1/4 - 1/2 tsp cinnamon
the eggs into the saucepan. Keep the eggs in the water for
••3-5 drops of stevia or 1 tsp Erythritol or about 3 minutes. This should be enough to pasteurize the
Swerve eggs and kill any potential bacteria. Let the eggs cool down
and store in the fridge for 6-8 weeks.
••2 tbsp coconut milk or heavy whipping
cream (30 ml/ 1 fl oz)
Make sure you use hydrolyzed gelatin (collagen powder), as
regular gelatin may clump like glue.
43
CHOCOLATE CHIA PUDDING
BREAKFAST

44
BREAKFAST
Hands-on 5 minutes 1. Mix the chia seeds, coconut milk, water, cacao powder,
Overall 15-20 minutes Erythritol and stevia. If you prefer a smoother texture,
use ground chia seeds (ground chia seeds may taste
bitter).
2. Let it sit for at least 10-15 minutes, ideally overnight in

INGREDIENTS (1 SERVING) the fridge.
••1/4 cup chia seeds, whole or ground
3. Top with cocoa nibs just before serving. Enjoy!
(32 g/ 1.1 oz)
••1/4 cup coconut milk or heavy whipping

cream (60 ml/ 2 fl oz)
••1/2 cup water or almond milk

(120 ml/ 4 fl oz)
••1 tbsp raw cacao powder or Dutch process
cocoa powder (5 g/ 0.2 oz)
••1 tbsp powdered Erythritol or Swerve

(10 g/ 0.4 oz)
••5-10 drops Stevia extract
••top with 1/2 tbsp raw cocoa nibs or extra

dark chocolate (at least 85% cacao solids)
OPTIONAL:
••add 1/4 tsp cinnamon and/or vanilla and/or
pinch cayenne pepper
45
PALEO SARDINE STUFFED AVOCADO
MAIN DISH

46
MAIN DISH
Hands-on 5 minutes 1. Halve the avocado and remove the seed. Drain the
Overall 5 minutes sardines and place them in a bowl. Break them into small
pieces using a fork.
INGREDIENTS (1 SERVING) 2. Scoop the middle of the avocado out leaving

1 - 2.5 cm/ 1/2 - 1 inch of the avocado flesh. To the bowl
••1 large avocado (200g / 7.1 oz) with sardines, add finely sliced spring onion (or chives)
and freshly grated turmeric root (or dried turmeric
••1 tin sardines, drained (90 g / 3.2 oz)
powder). Add mayonnaise and mix in well.
••1 tbsp mayonnaise84 (15 g / 0.5 oz)
3. Add the scooped avocado flesh and mash into desired
••1 medium spring onion or chives
consistency. Squeeze in fresh lemon juice and season
(15 g / 0.5 oz)
with salt.
••1 tbsp fresh lemon juice (15 ml)
4. Scoop the avocado mixture into each avocado half and
••1/4 tsp turmeric powder or 1 tsp freshly
enjoy!
ground turmeric root
••1/4 tsp salt
47
SALMON STUFFED AVOCADO
MAIN DISH

48
MAIN DISH
Hands-on 10 minutes 1. Preheat the oven to 200 °C / 400 °F (fan assisted). Place
Overall 30 minutes the salmon fillets 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,
••2 medium or 1 large avocado
soured cream (or creme fraîche or mayonnaise) and
(200 g / 7.1 oz)
freshly chopped dill.
••2 small raw salmon fillets (220 g / 7.8 oz) -
yields 175 g/ 6.2 oz cooked 3. Squeeze in more lemon juice and season with salt and
pepper to taste. Scoop the middle of the avocado out
••1 small white onion, finely chopped
leaving 1 - 2.5 cm/ 1/2 - 1 inch of the avocado flesh. Cut
(70 g / 2.5 oz)
the scooped avocado into small pieces.
••1/4 cup sour cream, crème fraîche or
mayonnaise84 (58 g / 2 oz) 4. Place the chopped avocado into the bowl with salmon
and mix until well combined.
••salt to taste 5. Fill each avocado half with the salmon & avocado mixture,
add lemon and enjoy!
••freshly ground black pepper to taste
••1 tbsp ghee82 or virgin coconut oil
••1-2 tbsp freshly chopped dill
••lemon wedges for garnish
49
RANCH BLT LETTUCE WRAP
MAIN DISH
NUTRITION FACTS (per wrap)

50
MAIN DISH
Hands-on 5 minutes 1. Mix the ranch ingredients together in a small bowl or jar.
Overall 5 minutes
2. Place a piece of parchment or aluminum foil down. Place
the lettuce on top in a single layer slightly overlapping.
Drizzle with ranch.
INGREDIENTS (1 SERVING)
3. Top with bacon, tomato, and avocado.
LETTUCE WRAP (UNWICH):
••3-4 leaves green lettuce (60 g/ 2.1 oz) 4. Roll the wrap like you would a sushi roll pulling the
••2 slices cooked bacon, pastrami or turkey parchment up and out as you fold it over so you’re not
ham (32 g/ 1.1 oz) tucking the paper into the wrap.
••2-3 slices tomato (50 g/ 1.8 oz) 5. Roll tightly tucking in the edges as you go.
••1/4 small avocado, sliced (25 g/ 0.9 oz)
6. Once wrapped cut in half with a sharp knife. To eat simple
QUICK RANCH DRESSING: pull the parchment away like you would when eating a
••1 tbsp mayonnaise84 (15 g/ 0.5 oz) burrito. This recipe makes 1 wrap (ideal as a snack). You
will need to make 2 (double the batch) to make a regular
••1 tsp lemon juice serving.
••1 tsp dried parsley
••1/4 tsp garlic powder
••1/4 tsp onion powder
••pinch sea salt and black pepper
51
SALMON, KALE & POACHED EGG BOWL
MAIN DISH

52
MAIN DISH
Hands-on 20 minutes 1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Mix the
Overall 20 minutes coconut aminos, olive and sesame oil, lemon juice, salt
and pepper in a bowl.
2. Blitz or finely chop the kale. Massage the dressing into

INGREDIENTS (2 SERVINGS) the kale and allow to stand for while.
••3 1/2 cups curly kale (175 g/ 6.2 oz)
3. Heat the butter or coconut oil in a non-stick frying pan.
••1 tbsp coconut aminos (15 ml) Fry the salmon fillets, skin side up on a medium heat for
••2 tbsp extra virgin olive oil (30 ml) about 3 - 4 minutes. Flip and cook for a further 3 minutes
until cooked through. Add the chopped garlic for the
••2 tbsp toasted sesame oil or more olive oil remaining 30 seconds – 1 minute until crisp. Remove the
(30 ml) salmon from the pan and allow to cool slightly.
4. Place the almonds on a baking tray and roast for
••pinch of sea salt and pepper 6 minutes until golden. Remove from the oven and allow
••2 wild salmon fillets (300 g/ 10.6 oz) to cool.
••1 tbsp ghee82, butter or virgin 1coconut oil 5. Place a pan on water with a pinch of salt on the hob
(15 g/ 0.5 oz) and bring to the boil. Crack the eggs separately into a
••1 garlic clove, minced cup. Swirl the water in a circular direction and gently
pour in the eggs one at a time. Cook for 3 - 4 minutes
••2 large eggs on a medium heat for a medium poach or to your liking.
••1 avocado, sliced (200 g/ 7.1 oz) Remove from the water and drain on kitchen roll.
••2 tbsp almond flakes 6. Remove the skin from the salmon and pull into flakes.
Place the kale in a bowl, top with salmon and garlic,
almonds, sliced avocado and perfect poached egg. Eat
immediately.
53
CHIPOTLE PRAWN & BROCCOLI SALAD
MAIN DISH

54
MAIN DISH
Hands-on 10 minutes 1. Prepare the dressing by mixing the mayonnaise, lime
Overall 15 minutes zest, chipotle chile powder, olive oil, and lime juice.
Season with salt and pepper to taste.
INGREDIENTS (2 SERVINGS) 2. Place the cooked prawns in a bowl, add half of the
dressing and combine well. Keep the remaining dressing
for later.
DRESSING:
••1/4 cup mayonnaise84 (60 g/ 2.1 oz)
3. Steam or boil the broccoli florets until crisp tender, for
••pinch of lime zest and chipotle powder 5-7 minutes. Then, place the cooked broccoli in ice water
to quickly cool down. Drain and set aside.
••2 tbsp extra virgin olive oil (30 ml)
••2 tbsp water or chicken stock (30 ml) 4. Slice the red pepper and onion. Assemble the salad by
dividing the ingredients between 2 bowls.
••1 tbsp fresh lime juice (15 ml)
••salt and pepper, to taste 5. Start with the greens, add the cooked broccoli florets
(cut in smaller pieces if needed), sliced red pepper and
SALAD: sliced onion. Top with the dressed prawns and drizzle
••250 g cooked prawns (shrimp) or chicken with the remaining dressing. Finish by adding chopped
(8.8 oz) cilantro and cracked black pepper.
••1/2 medium broccoli, cut in florets

(200 g/ 7.1 oz)
••1/2 medium red bell pepper, sliced

(60 g/ 2.1 oz)
••1/2 small red onion, sliced (30 g/ 1.1 oz)
••4 cups mixed greens (120 g/ 4.2 oz)
••1 tbsp chopped cilantro or parsley

55
5 INGREDIENT KETO CHICKEN SALAD
MAIN DISH

56
MAIN DISH
Hands-on 10 minutes 1. Preheat the oven to 200 °C/ 400 °F (fan assisted). Start
Overall 20 minutes by crisping up the chicken breasts. Season the chicken
breasts with salt and pepper from all sides. Grease
a small skillet with ghee or duck fat. Place the chicken
breasts, skin side down, on the hot pan.
••2 boneless chicken breasts, skin on 2. Without moving it, cook the chicken on high until golden
(285 g/ 10 oz) brown and crispy, for 5-6 minutes. Then, flip the chicken
on the other side, cook for 30 seconds. Transfer the
••6 thin-cut slices bacon or 3 regular slices skillet into the oven.
(90 g/ 3.2 oz)
••1 large avocado, sliced (200 g/ 7.1 oz) 3. Cook the chicken for 10-15 minutes. It’s done when an
instant read thermometer inserted into the thickest part
••4 cups mixed leafy greens of choice reads 75 °C/ 165 °F.
(120 g/ 4.2 oz)
••4 tbsp keto Ranch dressing (60 ml/ 2 fl oz) 4. If you want to bake the bacon in the oven, spread the
- you can make your own slices over a baking sheet lined with parchment paper
and bake for 10 minutes until crispy and golden brown.
••ghee82 or duck fat for greasing Alternatively, you can crisp up the bacon separately on a
••salt and pepper, to taste frying pan.
OPTIONAL: 5. Once the chicken is cooked, transfer to a cutting board

••fresh herbs such as basil and oregano for and let it rest for 5 minutes.
garnish
6. Slice the avocado and the cooked chicken. Assemble the
salad: start with the leafy greens, and then add avocado,
crispy bacon and sliced chicken. Top each salad with
2 tablespoons of keto Ranch dressing.
57
CHICKEN, CHORIZO & AVOCADO SALAD
MAIN DISH

58
MAIN DISH
Hands-on 20-25 minutes 1. Season the chicken with salt and pepper and 1 teaspoon
Overall 20-25 minutes of olive oil. Heat a griddle pan with 1 teaspoon of coconut
oil to prevent the chicken sticking.
INGREDIENTS (2 SERVINGS) 2. Fry the chicken breasts on a medium-low heat for

2 minutes each side to seal them and then 4 – 5 more
••2 medium chicken breasts (280 g/ 9.9 oz)
until brown on the outside and cooked through. Remove
••1 tsp virgin coconut oil or ghee82 from the pan and allow to cool slightly before slicing.
••60 g chorizo or pepperoni slices (2.1 oz)

3. Meanwhile, chop the chorizo and gently fry on a medium-
••1 medium red onion, diced (75 g/ 2.6 oz) low heat for about 2 minutes until the oil releases. If using
raw chorizo cook for longer until the meat is cooked
••1 cup sugar snap peas or steamed green
through.
beans (70 g/ 2.5 oz)
••1/2 large avocado (100 g/ 3.5 oz) 4. Add 1 tablespoon of olive oil or butter to a clean
saucepan and sauté the onion on a low-medium heat for
••3 tbsp pine nuts (25 g/ 0.9 oz)
4 - 5 minutes until soft.
••1 1/2 tbsp extra virgin olive oil (20 ml)
5. Take off the heat and stir in the red wine vinegar and
••1 tbsp capers (9 g/ 0.3 oz)
coconut aminos. Add the chorizo and its oil.
••1/2 tbsp red wine vinegar
6. Blanch the sugar snap peas in a pan of boiling water for
••1 tbsp coconut aminos (15 ml)
1 minute and then plunge immediately into cold. Remove
••fresh parsley and/or cilantro, to taste from the water and slice in half.
••2 tbsp each chopped mint and chives

7. Chop the herbs. Stir through the sugar snap peas, chorizo
••salt and black pepper, to taste and onion mix and top with sliced avocado, chicken, pine
nuts and cracked black pepper.
59
KETO CHICKEN LO MEIN
MAIN DISH

60
PREPARATION TIME
MAIN DISH
Hands-on 45 minutes
Overall 1 hour
••500 g skinless chicken breast (1.1 lb) ••2 tbsp coconut aminos or tamari (30 ml)
••1 head bok choy, sliced stems and leaves, ••1 tbsp oyster sauce or fish sauce (15 ml)
separated (400 g/ 14.1 oz)
••1 tbsp rice vinegar (15 ml)
••2 tbsp goose fat, or ghee , extra virgin olive
82
••1 tbsp fresh grated ginger
oil, etc.
••1 tsp minced garlic
••1 cup sliced mushrooms (70 g/ 2.5 oz)
••1 tsp arrowroot powder (9 g/ 0.3 oz) - can substitute
••1 cup sliced red bell pepper (150 g/ 5.3 oz)
xanthan gum for lower carbs, if consumed
••3 medium spring onions (45 g/ 1.6 oz)
••1 package kelp noodles or shirataki noodles
••1 small red onion (60 g/ 2.1 oz) (340 g/ 12 oz)
••1 1/2 cups chicken broth (360 ml/ 12 fl oz) ••1 tsp sesame seeds
••2 tbsp extra virgin olive oil (30 ml)
61
INSTRUCTIONS
BREAKFAST
1. Slice chicken breast into thin strips. 8. Remove kelp noodles from package, rinse well and cut to
size if required.
2. Remove the leafy tops of the bok choy
leaves and set aside. Slice the stems into 9. Once sauce is thickened, place the kelp noodles, chicken
thin slices. Cut the red onion into wedges and the sir fried vegetables in the frying pan and toss
and separate the layers. to combine. Add the bok choy leaves and spring onions,
remembering to retain a small amount of spring onion
3. Spoon the goose fat into a fry pan and place for garnish. Cook gently for about 5 minutes.
over high heat. Quickly fry the chicken strips
until browned. Remove chicken from pan 10. Serve garnished with spring onion, olive oil and sesame
and place aside. seeds.
4. Combine chicken broth, coconut aminos,

rice vinegar, oyster sauce, ginger, garlic and
arrowroot powder together and whisk until
well blended.
5. Add red pepper, mushrooms, red onion

and bok choy stems to the frying pan where
you cooked the chicken and stir fry until just
tender. Remove from pan and set aside.
6. Pour sauce mixture into frying pan and

cook over medium heat until thickened.
7. Meanwhile, finely slice the bok choy leaves.

Slice the spring onions on an angle for
better presentation. Place in a bowl with the
bok choy leaves.
62
SAUSAGES & MASH WITH RED WINE GRAVY
MAIN DISH

63
PREPARATION TIME
MAIN DISH
Hands-on 30 minutes
Overall 1 hour
SAUSAGES: MUSHROOM AND RED WINE GRAVY:
••4 medium gluten-free sausages ••1 tbsp extra virgin olive oil (15 ml)
(200 g/ 7.1 oz)
••1 1/2 fresh wild mushrooms, sliced (75 g/ 2.7 oz)
••3/4 small red onion (45 g/ 1.6 oz) - you will
••1/4 small red onion (15 g/ 0.5 oz)
use the remaining onion in the gravy
••2 sprigs fresh rosemary or 1 tsp dried
••1 tbsp duck fat or ghee82
••4 sprigs fresh thyme or 1 tsp dried
LOW-CARB MASH:
••1 1/2 cups chicken broth77 (360 ml/ 12 fl oz)
••1/4 medium cauliflower, stalk and leaves
removed (180 g/ 6.2 oz) ••1/3 cup dry red wine (80 ml/ 2.7 fl oz)
••1/2 medium celeriac, peeled ••pinch of coarse black pepper

(80 g/ 2.8 oz) - or use more cauliflower
••1 heaped tbsp butter or 1 1/2 tbsp extra

virgin olive oil
(25 g/ 0.9 oz)
••salt and pepper to taste
64
INSTRUCTIONS
MAIN DISH
SAUSAGES: TIP:
1. Preheat the oven to 190 °C/ 375 °F (fan If you prefer a thicker gravy, before you start add a little
assisted). Cut the sausages in half lengthwise stock to a cup and mix 1 teaspoon of arrowroot to form
and place on greaseproof lined baking tray. a paste, add a little more stock until mixed well, stir into
the mushrooms until smooth and then stir in the rest
2. Peel the onions, slice into wedges and place of the stock and allow to reduce as indicated above.
on the same tray as the sausages. Drizzle the
MASH:
onions in a little ghee or olive oil and toss.
1. Whilst the gravy is cooking, place a boiling pan of water
on the hob. Remove the skin, stalks and leaves from
3. Roast the sausages and onions in the
the cauliflower and celeriac. Chop into chunks, about
oven for 30 minutes until cooked through.
2 cm/ 0.8 inch in diameter and add to the hot water with
Cooking times will vary depending on how
a pinch of salt. Boil for 15 minutes until soft, but still with
crispy you like your sausages and whether
a bite.
you cut them in half or not. Just ensure they
are fully cooked with no pink meat.
2. Once cooked, drain the water, dry off on the heat and
GRAVY: then transfer to a high speed blender or food processor.
1. Ppeel and finely dice the onion and slice Pulse in short burst until smooth, you may have to scrape
the mushrooms. Heat the butter or olive oil the sides a few times with a spatula. Place the low carb
in a pan on a medium heat and sauté the mash back into the pan and stir through the butter or
mushrooms for 2 minutes. olive oil. Season to taste with salt and pepper.
2. After 1 minute of cooking time add the 3. Place the Keto mash in a bowl, top with sausages and
onion for 1 minute. Add the stock, herbs mushroom red wine gravy.
and red wine and allow to simmer for about TIP:
15 minutes until the sauce reduces and Do not blend on full or you will end up with soup! Option to
becomes concentrated. use a hand blender or masher. (It just won’t be as smooth
but still tastes good!)
65
THE BEST BEEF STEW
MAIN DISH
TOTAL CARBS: 14 g CALORIES: 514 kcal

66
PREPARATION TIME
MAIN DISH
Hands-on 30 minutes
Overall 1 hour 30 min
••1 medium yellow onion, chopped ••1 tbsp paprika
(110 g/ 3.9 oz)
••1/4 tsp ground allspice
••2 cloves garlic, minced
••1 can unsweetened tomatoes or chopped fresh
••1.2 kg boneless beef such as brisket or tomatoes (400 g/ 14.1 oz)
stewing steak (2.65 lb)
••1/2 cup water (120 ml/ 4 fl oz)
••1 rutabaga (swede), peeled and diced
••8 large egg yolks
(400 g/ 14.1 oz)
••1/4 cup chopped parsley (15 g/ 0.5 oz)
••3 kohlrabi or turnips, peeled and diced
(600 g/ 1.3 lb)
••4 celery stalks, chopped (160 g/ 5.6 oz)
••2 tbsp ghee82 or duck fat (30 g/ 1.1 oz)
••1 tsp sea salt, or to taste
••1/2 tsp ground black pepper
67
INSTRUCTIONS
MAIN DISH
1. Cut the beef into large 5 cm/ 2 inch pieces. red sauce, return everything into the saucepan with the
Set aside. Cut the rutabaga and kohlrabi into remaining red sauce. Cook while stirring for 4-6 minutes,
about 2.5 cm/ 1-inch pieces. Chop the celery until thick and creamy. If the sauce is not smooth or has
stalks. Set all the vegetables aside. curdled, use an immersion blender and process until
smooth and creamy (be careful not to get burnt!).
2. Set the Instant Pot to "Sauté" and grease
with ghee. Add the onion (use 6 or 8-quart/L 6. Pour the creamy sauce back into the pot with the cooked
Instant Pot). Cook for just 3 minutes, until meat & vegetables. Stir to combine. Serve immediately
fragrant and then add the minced garlic. (about 2 cups per serving) with freshly chopped parsley.
Cook for another 30 seconds.
7. To store, let it cool down and refrigerate for up to
3. Add the beef chunks and season with salt 5 days. I haven’t tried freezing it and I’m not sure
and pepper. Cook for 2-3 minutes, or until whether the sauce would separate if you do. You
browned from all sides while stirring to could divide the mixture into single-serving containers
prevent burning. Add the paprika, allspice, or freezer bags and freeze for up to 3 months.
chopped rutabaga, kohlrabi and chopped
celery stalks. Mix until combined and add ••If you don’t have an Instant Pot, try some of the following
the canned tomatoes. Turn the Sauté off. alternatives listed below.
Cover with a lid and set to "Manual". Cook
on high pressure for 35 minutes.
4. To make the creamy sauce, whisk the egg

yolks with 1/2 cup of water. Keep the egg
whites for another recipe.
5. Strain the juices (the red sauce) into a small

saucepan and bring to a simmer. Temper
the red sauce into the egg yolk mixture while
whisking. When you add about half of the
68
COOKING TIPS
MAIN DISH
••Oven Baking: ••Dutch Oven:
Preheat the oven to 150 °C/ 300 °F (fan Grease a large Dutch oven (6 -quart/L or more) with ghee.
assisted) . Place all ingredients in a large baking Add chopped onion and cook over a medium heat for
dish (optionally you can brown the onion, garlic 4-5 minutes. Then add garlic and cook for a minute. Add the
and meat). Cover with foil or a lid and bake for chopped rutabaga, kohlrabi, celery, salt, pepper, paprika,
4 hours. allspice and tomatoes. Add 1-2 cups of water. Bring to a
boil over a high heat and then turn down to low.
Add some water if needed (check half way
through to ensure the haven’t dried out). Cook for 4 hours, checking every hour to ensure there is
After 4 hours, remove the foil and increase enough juices. If needed, add a cup or two more water.
the temperature to 200 °C/ 400 °F. Cook When done, take off the heat. Optionally, crisp up in
for another 15-20 minutes. Then, follow the the oven preheated to 200 °C/ 400 °F (fan assisted) for
instructions from step 8. 15-20 minutes. Then, follow the instructions from step 8.
••Slow Cooker:
Optionally, you can brown the onion, garlic and

meat before adding into the slow cooker. Place
all ingredients in the slow cooker (6 -quart/L or
more).
Cover with a lid and cook for 3-4 hours on high

or 6-8 hours on low. Optionally, crisp up in the
oven preheated to 200 °C/ 400 °F (fan assisted)
for 15-20 minutes. Then, follow the instructions
from step 8.
69
KETO BONE BROTH
BASIC
NUTRITION FACTS (per cup / 240 ml)

NET CARBS: 0.7 g CARBS (4%) SODIUM: 1104 mg (48% RDA)
70
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
71
INSTRUCTIONS
••Pressure Cooker: 5. Remove the large bits and pour the broth through a
strainer into a large dish. Discard the vegetables and set
Lock the lid of your pressure cooker and turn
BASIC
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 off
in case of old pressure cookers, see a small
the bone with a fork. If there is any gelatin left on the
amount of vapor escaping through the valve),
bones, you can reuse the bones again for another batch
turn to the [lowest heat] and set the timer for
of bone broth. Just keep in the freezer and add some
90 minutes.
new pieces when making bone broth again. Use the juicy
oxtail meat in other recipes (on top of lettuce leaves,
••Dutch oven or Slow cooker:
with cauli-rice or as omelet filling) or eat with some warm
Cover with a lid and cook for at least 6 hours bone broth.
(high setting) or up to 10 hours (low setting).
To release even more gelatin and minerals, 7. Use the broth immediately or place in the fridge overnight,
you can cook it up to 48 hours. To do that, where the broth will become jelly. Oxtail is high in fat and
you’ll have to remove the oxtail using thongs the greasy layer on top (tallow) will solidify. Simply scrape
and shred the meat off using a fork. Then, you most of the tallow off (as much as you wish).
can place the bones back to the pot and cook
up to 48 hours. 8. Keep the broth in the fridge if you are planning to use
it over the next 5 days. For future uses, place in small
••Pressure cooker: containers and freeze.
When done, take off heat and let the pressure

release naturally for about 10-15 minutes.
Remove the lid.
72
CAULI-RICE
BASIC
(per serving, 1 1/2 cups raw, about 3/4 cup cooked)
NUTRITION FACTS
73
PREPARATION TIME COOKING TIPS
Overall 5-10 minutes ••Steaming:
Place in a steam pot and cook for 5-7 minutes. Otherwise,
BASIC
place in an airtight container and store up to 4 days.
INGREDIENTS (MAKES 4 SERVINGS)
••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 won’t 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.
Don’t overdo it - it only takes a few more
seconds to make purée 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
NUTRITION FACTS (per bun)

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 flax meal
INGREDIENTS (10 BUNS) from flaxseed). Psyllium absorbs lots of water. When baking
with psyllium, you must remember to drink enough water
DRY INGREDIENTS: throughout the day to prevent constipation!
••1 1/2 cup almond flour (150 g/ 5.3 oz)
••1/3 cup psyllium husk powder 1. Preheat the oven to 350 °F/ 175 °C (fan assisted). Use
(40 g/ 1.4 oz) scales to measure all the ingredients carefully.
••1/2 cup coconut flour (60 g/ 2.1 oz) ••Do not use whole psyllium husks - if you cannot find
••1/2 cup flax meal (75 g/ 2.6 oz) psyllium husk powder, use a blender or coffee grinder
and process until fine.
••1 tsp garlic powder
••1 tsp onion powder 2. Mix all the dry ingredients apart from the sesame seeds
in a bowl (almond flour, coconut flour, ground flaxseed,
••2 tsp cream of tartar psyllium powder, garlic and onion powder, baking soda,
••1 tsp 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 shouldn’t use only
a zip-lock bag and add a label with the number of servings.
whole eggs is that the buns wouldn’t rise
When ready to be baked, just add the wet ingredients!
with so many egg yolks in. Don’t waste
them - use them for making Mayo84.
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 don’t 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 can’t get this recipe to 4. If your buns don’t 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, it’s due to the
3. For a slightly (but not significantly) better brand of psyllium husk powder. It’s 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
NUTRITION FACTS (per bun)

79
Hands-on 10-15 minutes 1. Preheat the oven to 350 °F/ 175 °C (fan assisted). Use
Overall 1 hour 15 minutes scales to measure all the ingredients carefully. I used de-
BASIC
fatted sesame seed flour but you can try sesame seed
meal instead and use less water. To make sesame seed
INGREDIENTS (10 BUNS) meal, I just blend the seeds until powdered (just like I do
with flax seeds to make flax meal). I use de-fatted sesame
seed flour which is perfect for baking.
DRY INGREDIENTS:
••1 1/4 cup sesame seed flour (100 g/ 3.5 oz)
2. Mix all the dry ingredients apart from the seeds for the
••2/3 cup flax meal (100 g/ 3.5 oz) topping in a bowl: sesame flour, coconut flour, flax meal,
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
••2 tsp onion powder and process until fine. If you get already prepared
psyllium husk powder, remember to weigh it before
••2 tsp cream of tartar
adding to the recipe. I used whole psyllium husks which
••1 tsp baking soda I made myself. Do not use just measure cups - different
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 1/4 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 shouldn’t use only meat-free toppings. Enjoy!
whole eggs is that the buns wouldn’t rise
with so many egg yolks in. Don’t waste
TIP:
them - use them for making Home-made
To save time, mix all the dry ingredients ahead and store in
mayonnaise84.
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 don’t fall
out.
81
GHEE
BASIC
NUTRITION FACTS (per 1 tbsp/ 15 g/ 0.5 oz)

NET CARBS: 0 g CARBS (0%)
PROTEIN: 0 g PROTEIN (0%) MAGNESIUM: TRACE
FAT: 15 g FAT (100%) POTASSIUM: TRACE
82
Hands-on 15 minutes 1. Peel and slice the garlic. Place the butter into a pan and
Overall 15 minutes 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)
83
MAYONNAISE
BASIC

PROTEIN: 0.17 g PROTEIN (1%) MAGNESIUM: TRACE
FAT: 12.5 g FAT (99%) POTASSIUM: TRACE
84
Hands-on 10 minutes 1. Make sure all the ingredients have reached room
Overall 10 minutes 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.
••3/4 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 1/4 lemon (~ 1 tbsp/ 15 ml)
If the mayonnaise is not thick enough, add a bit more oil.
••1/4 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: it’s too thick, add a few drops of water. Adding the lemon
••1-2 tbsp 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
don’t use whey, the mayo can be kept in the
fridge for up to a week.
85
HOLLANDAISE SAUCE
BASIC
NUTRITION FACTS (per 1/4 cup/ 50 g/ 1.8 oz)

FIBER: 0 G MACRONUTRIENT RATIO:
PROTEIN: 3.1 g PROTEIN (4%) MAGNESIUM: TRACE
FAT: 29 g FAT (94%) POTASSIUM: TRACE
86
Hands-on 10 minutes 1. Make sure all the ingredients have reached room
Overall 10 minutes temperature. Separate the egg white from the egg yolk.
BASIC
2. Slowly melt the 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 ghee82 (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
••1/4 tsp Dijon mustard
water should not touch the bottom of the bowl. Keep
••juice from 1/4 lemon (~ 1 tbsp/ 15 ml), or mixing until it starts to thicken.
less to taste
5. Slowly pour the melted ghee into the mixture until thick
••pinch salt or more to taste
and creamy. Keep stirring at all times to avoid clumping.
••1 to 2 tbsp water if too thick 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!
87
ALMOND BASIL PESTO
BASIC

88
Hands-on 5 minutes
1. Blitz all the ingredients together in a high speed food
Overall 5 minutes
processor.
BASIC
2. When done, use immediately or spoon the mixture in a
glass jar, top with a bit of olive oil and seal properly with
a lid.
INGREDIENTS (1 CUP)
TIP:
••1/3 cup almonds (45 g/ 1.6 oz) You can keep your pesto in the fridge for up to a week or
two if it’s stored properly. It helps to pour a thin layer of
••1 large bunch fresh basil (90 g/ 3.2 oz)
olive oil on the top, as it keeps it fresh for longer. If you
••5 tbsp extra virgin olive oil (75 ml/ 2.5 fl oz) want to preserve homemade pesto for longer, freeze it in
manageable portion sizes by putting it in an ice-cube tray
and keep in a plastic bag in the freezer for up to 6 months.
••1 garlic clove, sliced Whenever you need to use it, just keep the required portion
at room temperature until it melts.
••1/2 tsp coconut aminos
••sea salt or pink Himalayan salt, to taste
89
MARINARA SAUCE
BASIC

90
Hands-on 5 minutes 1. Wash and drain the tomatoes and fresh basil. Peel the
Overall 5 minutes onion and garlic.
BASIC
2. Place most of the ingredients in a food processor and
INGREDIENTS (300 G / 10.5 OZ) blend until smooth. You may need to dice the onion and
mash the garlic before to make sure there are no large
••1 cup cherry tomatoes or regular tomatoes, pieces left.
chopped (150 g / 5.3 oz)
3. If you prefer a chunky texture, leave some tomatoes and
••1/2 - 1 cup loosely packed fresh basil
basil aside, dice and add to the smooth sauce. When
••2 cloves garlic done, place in an airtight container and store in the
fridge for up to a week. To keep it fresh for longer, pour
••1 shallot or small white onion (30 g / 1.1 oz)
a thin layer of extra virgin olive oil on top and store for
••4 tbsp tomato puree, unsweetened up to 2 weeks.
(60 g / 2.1 oz)
••4 tbsp extra virgin olive oil (60 ml / 2 fl oz)
••1/4 tsp salt or more to taste
••freshly ground black pepper
91
ALMOND & CASHEW BUTTER
EXTRA

92
Overall 10 minutes 1. I used blanched almonds but you can use whole almonds.
Both the almonds and cashew nuts should be unsalted.
EXTRA
2. Preheat the oven to 175 °C/ 350 °F (fan assisted). Spread
the almonds and cashews over a baking sheet and place
in the oven for 12-15 minutes. Keep an eye on the nuts. If
they get burnt, they will have an unpleasant bitter taste.
INGREDIENTS (250 G/ 8.8 OZ)
3. When done, remove from the oven and set aside to cool
••1 cup almonds, blanched or whole
down. Place the nuts into a food processor and using a
(150g / 5.3 oz)
grating blade pulse until smooth - this may take some
••1/3 cup cashew nuts (50g / 1.8 oz) time, so be patient. You can reserve some chopped nuts
for later to create a chunky texture.
••4 tbsp almond or macadamia nut oil or
coconut oil
4. At first, the mixture will be dry. Scrape down the sides of
your processor several times with a rubber spatula if the
OPTIONAL:
mixture gets stuck on it.
••optionally: pinch of salt, seeds from 1 vanilla
bean or 1/2 tsp cinnamon
5. Add the oil and keep blending until you reach the desired
consistency. This could take 5-15 minutes depending on
which food processor you are using. You don’t need to
use the oil but I prefer to add some to create a smoother
texture.
6. Spoon the butter in a glass container and keep

refrigerated or at room temperature.
93
PINK SAUERKRAUT
EXTRA

94
Hands-on 15 minutes 1. Cut the cabbage in quarters and remove the hard core.
Overall about 1 week Discard any dry outer leaves. Using a mandolin, or a sharp
EXTRA
knife if you’re super clever, finely slice the red cabbage.
2. Peel and grate the raw beetroot (I use food handling

gloves from this point to avoid staining my hands).
Grate the ginger until you have one teaspoon and then
INGREDIENTS (1 MEDIUM JAR) sprinkle the salt over the mixture. Mix and squeeze all
the ingredients well.
••450 grams red cabbage, grated (1 lb)
••1 small beetroot (85 g/ 3 oz) 3. Start placing the mixture into a clean glass jar, pounding
it down well as you go. I use the rounded handle of a
••1 tsp sea salt or pink Himalayan salt
mixing spoon, but anything will work as long as it mashes
••1 tsp grated fresh ginger the cabbage mix down. You want to start releasing the
juices from the vegetables.
NOTE: The rule of thumb here is one tablespoon 4. Continue packing and compressing until the jar is full and
of salt per every three pounds of vegetables, the juices are to the top. If there are not enough juices
which equates to 1.360 grams. Our vegetables to cover your mix, place the jar aside for eight hours and
are about a third of this amount, so between give it another press.
1 and 2 teaspoons of salt will fit the calculation.
I don’t like my sauerkraut too salty, so I erred 5. Cover the mouth of your jar with a cloth and secure with
on the lower side. More salt makes for a more an elastic band. Keep your jar somewhere that is a stable
likely successful result though, so be guided by temperature, not too cold and not too hot.
your own instincts.
6. After a week, start tasting your ferment until you are
happy with the way it tastes. This is a personal thing, so I
can only say that you will know when you’re happy. Store,
covered in a jar in the refrigerator for up to two months.
95
HOMEMADE ELECTROLYTE DRINK
EXTRA
NUTRITION FACTS (per cup/ 240 ml/ 8 fl oz)

NET CARBS: 1.7 g CARBS (90%) SODIUM: 103 mg (5% RDA)
96
Hands-on 5 minutes 1. Juice the lemons or limes (or a combination of both).
Overall 5 minutes
EXTRA
2. Place everything in a jug and stir until well combined and
no crystals appear on the bottom.
3. Add some ice cubes if needed and enjoy! If you suffer

from keto-flu symptoms, have 2-3 cups per day with
INGREDIENTS (6 CUPS) meals (3 cups only if you are physically active and have
no stomach discomfort) and also add more sodium to
••5 cups water or herbal tea of choice
your diet (try Homemade Bone Broth70). Store in the
(about 1.2 l/ 34 fl oz)
fridge for 3-4 days.
••1/2 cup lemon or lime juice (120 ml/ 4 fl oz)
••1/2 tsp potassium chloride

TIPS:
(see Tips8 for alternatives)
••Drink with meals (not on an empty stomach). Start with
••1/4 tsp salt - 1/8 tsp if too salty a cup per day and increase to no more than 2 cups per
day to avoid stomach discomfort.
••2 tbsp Natural Calm magnesium
supplement (12 g/ 0.4 oz) ••Instead of potassium chloride, you can use lite salt
or cream of tartar. To read more about potassium
••1/4 cup powdered Erythritol or Swerve
supplements, read this post: The Importance of
(40 g/ 1.4 oz)
Potassium in Low-Carb Diets.
OPTIONAL: ••You can use coconut water instead of water for extra
••20-30 drops liquid Stevia or to taste electrolyte boost, especially potassium and sodium.
The downside is that coconut water may be too high
••ice to taste
in carbs for some people. There are about 6 grams of
net carbs, 600 mg potassium, 252 g sodium and 60 mg
magnesium per cup of coconut water.
97
SAVORY SPICED PECANS
SNACK
NUTRITION FACTS (per 1/2 cup/ 2 oz/ 57 g)

98
Hands-on 5 minutes 1. Preheat oven to 180 °C/ 355 °F (fan assisted). Place nuts
Overall 20 minutes in a large bowl.
SNACK
2. Add all the spices, except for the lemon zest. Pour in the
olive oil and stir all ingredients thoroughly, until nuts are
evenly and well coated.
INGREDIENTS (8 SERVINGS) 3. Pour out onto lined oven tray and spread into an even
layer. Bake for 10-15 minutes until golden and toasty.
••4 cups pecans (396 g/ 14 oz)
Stir the nuts every five minutes to ensure even browning.
••4 tbsp fresh rosemary, roughly chopped Keep an eye on the for the last half of the cooking time to
prevent any burning.
••1/4 tsp garlic powder
••1/4 tsp onion powder 4. Remove from oven and let cool slightly. Sprinkle lemon
zest over the top and stir through well.
••1/4 tsp smoked paprika
••2 tsp pink Himalayan salt 5. Leave nuts to cool completely.

••2 tsp fresh lemon zest
6. Store in airtight jars. Don’t eat them all in one sitting.
••1/4 cup extra virgin olive oil or melted ghee Telling you from a friend… truly. Enjoy!
(60 ml/ 2 fl oz)
OPTIONAL:
••1/4 tsp cayenne pepper if you like heat
99
KETO RASPBERRY & CREAM JELLIES
SNACK
NUTRITION FACTS (per serving, 2 jellies)

100
Hands-on 20 minutes 1. In two small containers, place 1/2 cup of cold water and
Overall 4 hours 1/4 cup of gelatin. Allow to sit and bloom while preparing
SNACK
the other ingredients.
2. Place the raspberries in a small saucepan and sweeten

to your personal taste, heat gently while smooshing with
your spoon to release the juices.
INGREDIENTS (24 JELLIES)
3. Also, in a separate pan, add the cream and heat to a
••1 cup heavy cream (240 ml/ 8 fl oz)
gentle simmer. Add one of the bloomed gelatin bowls
- you can use coconut milk for dairy-free
into the cream and whisk until dissolved.
••1 cup fresh or frozen raspberries
(125 g/ 4.3 oz) 4. Blend and then strain the raspberries and return to a
clean pan over medium heat. Add the other bloomed
••2 tsp Swerve or Erythritol, or 4-6 drops of
gelatin to the berries and whisk until dissolved.
liquid Stevia
••1/2 cup natural grass-fed gelatin powder 5. Set your jellies mold out on the bench and pour your
(80 g/ 2.8 oz) mixtures into jugs to make pouring easy. You can make
them all the same or you can have fun with the layers.
••1 cup water (240 ml/ 8 fl oz)
6. Pour your first layer into your mold and place in the
refrigerator to set. If you’re concerned about your
mixtures setting while you wait, sit your jugs in a warm
water bath to keep it liquid.
7. Once your bottom layer has set, gently pour your top
layer over and refrigerate to set. Jellies should be fully set
after 3 to 4 hours. Store, in a container, in the refrigerator
for up to 2 weeks.
101
EASY KETO COCONUT MACAROONS
SNACK
NUTRITION FACTS (per macaroon)

102
Hands-on 20 minutes 1. Place the shredded coconut on a baking tray lined with
Overall 1 hour parchment paper. Toast the coconut in the oven at
SNACK
150 °C/ 300 °F (fan assisted) for 4-5 minutes. Remove
from the oven and let it cool down.
2. Place the egg whites in a bowl and add a pinch of salt.

Beat the egg whites until fluffy. Add the powdered
INGREDIENTS (22 TO 24 MACAROONS) Erythritol and beat until the they create soft peaks.
••3 cups unsweetened coconut (225 g /8 oz)
3. To the bowl with the egg whites, add the toasted and
••4 large egg whites cooled coconut. Finally, mix in the almond extract.
••1/8 tsp sea salt
4. Using a spoon and your hands, create 22-24 small
••1/2 cup powdered Erythritol or Swerve macaroons. Place them on the baking tray lined with
(80 g/ 2.8 oz) parchment paper or a silicon mat. Use two trays if
needed.
••1 tsp sugar-free almond extract or
sugar-free vanilla extract
5. Bake the macaroons at 150 °C/ 300 °F (fan assisted) for
••1 bar 90% dark chocolate, melted 10 minutes, and then turn the temperature down to
(100 g/ 3.5 oz) 130 °C/ 265 °F and bake for 20 more minutes. Remove
the macaroons from the oven and let them cool down.
6. Decorate the macaroons by dipping the bottom parts

in melted dark chocolate. Place them back on the tray.
Drizzle any leftover chocolate on top of the macaroons.
Place in the fridge for 10-15 minutes or until set.
7. The macaroons can be stored at room temperature for

up to a week, or in the freezer for up to 6 months.
103
KETO COOKIE DOUGH TRUFFLES
EXTRA
NUTRITION FACTS (per serving, 1 truffle)

104
Hands-on 15 minutes 1. In a bowl, mix the almond butter, walnuts (or pecans),
Overall 1 hour 30 minutes powdered Erythritol, cinnamon (or vanilla powder), salt
EXTRA
and chopped dark chocolate.
2. Gradually add the coconut flour and mix until well

combined. Place the dough in the fridge for 1 hour.
INGREDIENTS (16 TRUFFLES) 3. After an hour, remove from the fridge. Use your hands to
form 16 truffles and place them on a tray. Transfer into
TRUFFLES: the freezer for 1 hour.
••1 cup toasted almond butter (250 g/ 8.8 oz)
4. Meanwhile, melt the dark chocolate and cacao butter in a
••1/2 cup chopped walnuts or pecans
double boiler or a glass bowl on top of a small saucepan
(58 g/ 2 oz)
filled with a cup of water over a medium heat. Once
••1/4 cup powdered Erythritol or Swerve completely melted, remove from the heat and set aside
(40 g/ 1.4 oz) to cool down. The chocolate should not be hot when you
use it for coating.
••1 tsp cinnamon or vanilla powder
••1/4 tsp salt 5. Remove the cookie dough truffles from the freezer. To
cover them in chocolate, use a wooden stick or a fork.
••60 g chopped dark chocolate, min. 85-90%
Pick up one truffle at a time and hold over the bowl of
or sugar-free (2 oz )
melted chocolate. Spoon the chocolate over the truffle
••1/2 cup coconut flour (60 g/ 2.1 oz) until well-coated. Keep turning until the chocolate is
solidified.
COATING:
••70 g dark chocolate, min. 85-90% or sugar- 6. Place each of the coated truffles on a tray lined with
free (2.5 oz) greaseproof paper and place in the fridge for at least
15 minutes before serving. Store in the fridge for up to a
••30 g cacao butter or virgin coconut oil (1 oz)
week or freeze for up to 3 months.
105
BEST KETO BROWNIE MUG CAKE
EXTRA
NUTRITION FACTS (per mug cake)

106
Hands-on 10 minutes 1. Place all the grated chocolate and dry ingredients in bowl
Overall 10 minutes and combine well.
EXTRA
2. Add the egg, coconut oil and coffee. Mix until combined.
3. Divide the mixture between 2 mugs. The mug cake will

raise when cooked so use a large enough mug or cup
INGREDIENTS (2 MUG CAKES) (fill it up to no more than half).
••2 large squares dark chocolate, grated
4. Microwave on high for 70-90 seconds, until cooked
(20 g/ 0.7 oz), min. 85% or more
through. Optionally, add a dollop of whipped cream,
••1/4 cup cacao powder or Dutch process coconut cream or creme fraîche
••2 tbsp ground chia seeds (16 g/ 0.6 oz)

TIP:
••1/2 tsp cinnamon If you don’t have a microwave, I suggest you make 4-8
servings at once. Preheat the oven to 175 °C/ 350 °F and
••1 tsp gluten-free baking powder
cook for about 12-15 minutes or until cooked in the center.
••pinch sea salt
••4 tbsp Erythritol or Swerve (40 g / 1.4 oz)
••1 large egg
••1/4 cup freshly brewed regular or decaf

coffee (60 ml/ 2 fl oz)
••1/4 cup melted coconut oil (60 ml/ 2 fl oz)
107
ONE-MINUTE KETO CHOCOLATE MILK
EXTRA

108
Hands-on 1 minute 1. Blitz all the ingredients together in a high speed blended
Overall 1 minute like a Vitamix and serve.
EXTRA
2. Best served fresh but can be stored in the fridge for up
to 1 day. Enjoy!
••2 cups unsweetened almond milk or
cashew milk (480 ml/ 16 fl oz)
••2 tbsp raw cacao powder or Dutch process

••2 level tbsp almond butter (32 g/ 1.1 oz) or

nut or seed butter of choice
••1 tsp vanilla powder or 2-3 tsp

unsweetened vanilla extract
••pinch of sea salt (only if not in the almond

butter)
••Optional: 2–4 cubes of ice
••Optional: 4–6 drops Stevia, or to taste
109
SHOPPING LIST - WEEK 1
MEAT & EGGS VEGETABLES & FRUITS
bacon, outdoor reared 170 g/ 6 oz avocado 3-4 pieces (500 g/ 1.1 lb)
beef, brisket or braising steak 530 g/ 1.2 lb bok choy 1 head (400 g/ 14.1 oz)
SHOPPING LIST
chicken stock or bone broth 1 1/2 cups (360 ml) broccoli 1 small (200 g/ 7.1 oz)
chicken breasts 530 g/ 1.2 lb celery 1 stalk (80 g/ 2.8 oz)
chorizo sausage, Mexican (soft) 170 g/ 6 oz garlic 1 head
chorizo sausage, Spanish (hard) 160 g/ 5.6 oz green leaf lettuce, soft 1 head (180/ 6.4 oz)
eggs, free-range or organic 2 dozen (20 or more) kale 275 g/ 9.7 oz
ham, high quality 2 slices (46 g/ 1.6 oz) kohlrabi 2 pieces (300 g/ 5.3 oz)
paleo mayonnaise (or homemade) 1 pack lemons 2-3 pieces
prawns (shrimp), cooked and peeled 250 g/ 8.8 oz lettuce, mixed salad greens 120 g/ 4.2 oz
salmon, wild, raw 300 g/ 10.1 oz limes 1-2 pieces
mushrooms, white 70 g/ 2.5 oz
onions, yellow 1-2 pieces (90 g/ 3.2 oz)
LONG-LIFE FOODS onions, red 1-2 pieces (135 g/ 4.8 oz)
almond butter or any nut or seed butter 1 jar peas (sugar snap), or green beans 75 g/ 2.7 oz
almond milk 1 pack peppers, green 1 small (60 g/ 2.1 oz)
almonds, flaked 1 pack peppers, red 2 pieces (135 g/ 4.8 oz)
almonds, whole 1 pack rutabaga 1 piece (250 g/ 8.8 oz)
arrowroot powder 1 pack Swiss chard 2 cups (72 g/ 2.5 oz)
capers 1 jar spinach, fresh 90 g/ 3.2 oz
chia seeds 1 pack spring onion 2 pieces (30 g/ 1.1 oz)
cacao nibs or 85-90% dark chocolate 1 pack tomatoes 2-3 pieces (225 g/ 8 oz)
cacao powder 1 pack zucchini 1 piece (150 g/ 5.3 oz)
coconut aminos 1 jar
coconut milk 1 pack
coconut chips, dried, unsweetened 1 pack OILS & FATS
coffee 1 pack lard, duck fat or ghee (if you can tolerate ghee)
hemp seeds 1 pack virgin coconut oil
kelp noodles 1 pack extra virgin olive oil
pecans 1 pack sesame oil, toasted
pine nuts 1 pack walnut oil or other mild oil
pumpkin puree, unsweetened oyster sauce 1 jar
stevia, liquid (drops) 1 pack
tomatoes, canned 1 pack
white wine vinegar or rice vinegar 1 pack
Erythritol or Swerve, granulated and confectioner’s 1 pack each
collagen powder or quality egg white protein isolate 1 pack
110
HERBS & SPICES
allspice, ground
basil, fresh
SHOPPING LIST
chives, fresh
cinnamon, ground
cilantro, fresh
garlic powder
ginger root, fresh
mint, fresh
onion powder
paprika, ground
parsley, fresh
pepper, ground, black
sea salt or pink Himalayan salt
EXTRAS
Enough ingredients to make Homemade Electrolyte Drink96: water, lemons or limes, food-grade potassium chloride or lite salt, Natural Calm magnesium
supplement, low-carb sweetener of choice: Erythritol, Swerve or Stevia.
Bones, spices and aromatics if making Homemade Bone Broth70 - or buy ready-made bone broth or beef stock, about 5 cups (1.2 L)
Coffee or tea with coconut milk, almond milk or cashew milk
111
MEAT & EGGS VEGETABLES, FRUITS & AROMATICS
bacon, outdoor reared 450 g/ 1 lb avocado 5-6 pieces (800 g/ 1.8 lb)
chicken stock or bone broth 1 1/2 cups (360 ml) blackberries, fresh or frozen 75 g/ 2.6 oz
SHOPPING LIST
chicken breasts 285 g/ 10 oz blueberries, fresh or frozen 75 g/ 2.6 oz
eggs, free-range or organic 2 dozen (15 or more eggs) cauliflower 1 piece (450 g/ 1.1 lb)
sausage, Italian style, gluten-free 350 g/ 12.4 oz celery root 1 small piece (200 g/ 7.1 oz)
garlic 1 head
green leaf lettuce, soft 1 head (120/ 4.2 oz)
LONG-LIFE FOODS lemons 1-2 pieces
chia seeds, ground 1 pack lettuce, mixed salad greens 120 g/ 4.2 oz
coconut flour 1 pack mushrooms, white 70 g/ 2.5 oz
coconut milk 1 pack onions, red 1-2 pieces (120 g/ 4.2 oz)
coffee 1 pack spring onion 1 piece (15 g/ 0.5 oz)
cream of tartar 1 pack tomatoes, fresh 2 pieces (100 g/ 5.3 oz)
Dijon mustard 1 pack Swiss chard (200 g/ 7.1 oz)
Erythritol or Swerve, granulated and confectioner’s 1 pack each zucchini 400 g/ 14.1 oz
collagen powder or quality egg white protein isolate 1 pack
sardines, canned 1 pack
stevia, liquid (drops) 1 pack HERBS & SPICES
wine, red, dry 1 bottle cinnamon, ground
onion powder
parsley, dried
OILS & FATS pepper, ground, black
lard, duck fat or ghee (if you can tolerate ghee) rosemary, dried
virgin coconut oil sea salt or pink Himalayan salt
extra virgin olive oil thyme, dried
sesame oil, toasted turmeric, ground
walnut oil or other mild oil vanilla extract, sugar-free, or vanilla powder
EXTRAS
Enough ingredients to make Homemade Electrolyte Drink96: water, lemons or limes, food-grade potassium chloride or lite salt, Natural Calm magnesium
supplement, low-carb sweetener of choice: Erythritol, Swerve or Stevia.
Bones, spices and aromatics if making Homemade Bone Broth70 - or buy ready-made bone broth or beef stock, about 5 cups (1.2 L)
Coffee or tea with coconut milk, almond milk or cashew milk
112
ABOUT US
At KetoDiet we're passionate about healthy low-carb

living and want to help you make informed choices.
Apart from hundreds of low-carb recipes, we provide
guides and expert articles. We work with medical
professionals to ensure up-to-date and accurate
ABOUT US
information.
Here's a little bit about me and what we do at KetoDiet.

I currently live in the UK. I hold a degree in Economics
and worked in auditing, but I have always been
passionate about nutrition and healthy living. I love
food, science, photography and creating new recipes
and I am a firm believer in 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 cookbooks.
I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease
that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy
weight.
The irony was that, like so many other people, I used to follow what I believed to be a healthy, balanced
diet. I avoided most fatty foods in fear of clogging my arteries and putting on weight. I based my diet
around whole grains and vegetables, and limited my intake of animal products.
113
ABOUT US
I did exactly what the general dietary recommendations advised: I exercised more and ate less. Still,
nothing worked. Finally, I got tired of dieting all the time, and I was determined to regain my health by
following a different approach.
That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-
foods-based ketogenic approach to food.
After we witnessed the incredible benefits of low-carb eating firsthand, my partner and I created
KetoDiet, a tracking and planning application with hundreds of low-carb recipes, which is now one of
the bestselling apps on the App Store and Google Play. Then, in 2012, I launched the KetoDiet blog,
which helps millions of people follow a whole-foods-based, low-carb, ketogenic lifestyle.
Since 2016, I've authored 6 low-carb & keto books to help people follow a healthy diet and to show
them that this way of eating doesn't have to be complicated or boring.
KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. My mission
is to help you reach your goals, whether it's your dream weight or simply eating healthy food.
114
WHAT DO THE KETODIET APPS OFFER?
The KetoDiet App comes in two variants:
••KetoDiet Basic designed for people interested in healthy low-carb recipes and complete diet guidelines.
••KetoDiet for people that want to plan, track and monitor their progress.
ABOUT US
For more information on keto-friendly recipes, diet tips, challenges, our books and apps, go to:
https://ketodietapp.com and https://ketodietapp.com/blog
Also, follow us at:
115
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. For general information about keto living, and for
motivation & support, make sure to join our KetoDiet Support Group on Facebook.
116

Keto 14 Days

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INTRODUCTION DIET PLAN

Tips before You get started 8

BASICS SNACKS & EXTRAS

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, raw full-fat dairy

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

••Include healthy staples like fermented foods and

••Don’t be afraid of saturated fat and use it for cooking

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

••Make sure you avoid all processed vegetable

••If you eat nuts, consider soaking and dehydrating

When you start following the ketogenic diet, you

GET OUR APP TO GET STARTED & TRACK YOUR PROGRESS

Planning and tracking your diet is highly recommended, especially

A few last words...

••1 piece of fat bombs like Cookie Dough Truffles104

••Crispy bacon slices (make in advance and keep in the fridge)

••Ham roll-ups (ham filled with cucumber, avocado or pepper)

••2-3 celery sticks with 2 tbsp almond butter

2 Cinnamon & Pecan Porridge Chicken Lo Mein Mexican Breakfast Hash

Sausages & Mash

Lemon Soufflé Rainbow

Page: 42 Page: 54 Page: 25

TOTAL CARBS: 29.8 g CALORIES: 1,437 kcal

Page: 40 Page: 60 Page: 25

Page: 31 + 88 Page: 54 Page: 35

Page: 40 Page: 40 Page: 58

PROTEIN: 90.6 g MAGNESIUM: 377 mg (94% RDA)

Page: 35 Page: 50 Page: 58

FIBER: 16.7 g Fat

Page: 33 Page: 50 Page: 52

TOTAL CARBS: 29.8 g CALORIES: 1,555 kcal

Page: 44 Page: 52 Page: 66

Page: 108 Page: 35 Page: 63

Page: 108 Page: 66 Page: 63

Page: 31 + 88 Page: 50 Page: 27

TOTAL CARBS: 31.9 g CALORIES: 1,572 kcal

Page: 35 Page: 46 Page: 66

PROTEIN: 87.9 g MAGNESIUM: 210 mg (53% RDA)

Page: 42 Page: 56 Page: 27

TOTAL CARBS: 23.3 g CALORIES: 1,480 kcal

Page: 35 Page: 56 Page: 29 + 73

PROTEIN: 94.5 g MAGNESIUM: 251 mg (63% RDA)

Page: 37 Page: 29 + 73 Page: 66

TOTAL CARBS: 13.4 g CALORIES: 452 kcal

2. Cook for about 3 minutes, and then add diced zucchini

••2 large eggs

••salt and pepper to taste

••1/2 cup diced avocado (75 g / 2.6 oz)

••fresh cilantro for garnish

TOTAL CARBS: 9.1 g CALORIES: 423 kcal

3. Meanwhile, dice the zucchini into medium pieces.

••1 tbsp ghee82 or duck fat (30 g / 1.1 oz)

••1/4 tsp salt

••1 large egg (for egg-free alternative, top

••spinach instead of mushrooms

TOTAL CARBS: 12.8 g CALORIES: 576 kcal

3. Place the sausage meat in a large pan greased with a

TOTAL CARBS: 7.8 g CALORIES: 662 kcal

2. Prepare the eggs and bacon. In a frying pan, fry the