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28 x 28 Keto Diet
Lose 28 Pounds in 28 Days With
4 Weeks
Healthy and Eﬃcient Meal Plan
By Chloe Smith

Copyright ©2019 By Chloe Smith
All rights reserved.
No part of this guide may be reproduced in any form without
permission in writing from the publisher except in the case
of brief quotations embodied in critical articles or reviews.
Legal & Disclaimer
The information contained in this book and its contents is
not designed to replace or take the place of any form of
medical or professional advice; and is not meant to replace
the need for independent medical, ﬁnancial, legal or other
professional advice or services, as may be required. The
content and information in this book has been provided for
educational and entertainment purposes only.
The content and information contained in this book has
been compiled from sources deemed reliable, and it is
accurate to the best of the Author's knowledge, information
and belief. However, the Author cannot guarantee its
accuracy and validity and cannot be held liable for any
errors and/or omissions. Further, changes are periodically
made to this book as and when needed. Where appropriate
and/or necessary, you must consult a professional (including
but not limited to your doctor, attorney, ﬁnancial advisor or
such other professional advisor) before using any of the
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Table of Content
Introduction
Chapter1: Keto diet and weight loss
What is Keto diet and the mechanism behind it
Entering Ketosis
Measuring your Ketones
Understanding your Ketone levels
Chapter 2: the 28*28 meal plan
What foods to eat
What food to avoid
Keto diet pantry stock
The guide to Keto diet meal plan
Prepare for the keto flu
Try some light exercise
Don’t ignore your macros
What Are Macros?
Recipes for week 1
Day-1
Yogurt Base
Vanilla-Macadamia Fat Bombs
Coleslaw
Day-2
Awesome Waffles
Tomato and Baby Mozzarella Salad
Cucumber Mini Sandwiches
Day-3
Avocado-Banana Cacao Cookies
Peanut Spaghetti Squash
Low-Carb Corndogs
Day-4
Cinnamon Granola
Zucchini and Onion Gratin
Rosemary Almonds
Day-5
Cheddar Biscuits
Double Peanut Butter Balls
Egg and Cauliflower Fried Rice
Day-6
Cinnamon Crackers
Peanut Butter Balls
Cauliflower Rice

Day-7
Breakfast Casserole
Coconut Mayonnaise
Bun-Free Cheddar Avocado Burgers
Recipes for week 2
Day-8
Chocolate Peanut Butter Breakfast Shake
Strawberry Snack
Tuna Patties
Day-9
Detoxing Liver Cleanse Smoothie
Grilled Balsamic Radicchio
Roasted Eggplant Dip
Day-10
Baked Eggs With Cream And Herbs
Pecan Bars
Easy-Does-It Soup
Day-11
Blueberry Almond Spoonbread
Kale Shreds
Chicken Salad
Day-12
Bacon-Cheddar Omelet w/ Chives
Thyme Onion Rings
Bacon-Wrapped Potatoes
Day-13
Triple Cheese, Bacon & Tomato Frittata
Mango Fruit Roll
Coconut Shrimp with Peanut Sauce
Day-14
Amazing Keto Bread
Sautéed Savory Mushrooms
Jalapeno Poppers
Recipes for week 3
Day-15
Five-Star Breakfast Sandwich
Creamless Creamy Chicken Soup
Olive, Basil, and Almond Tapenade
Day-16
Protein Waﬄes
Cucumber and Avocado Relish
Cauliﬂower Bites
Day-17

Three-Cheese Spinach Frittata
Pepperoni and Pesto Pizza
Sriracha Scallop Roll
Day-18
Lemon Cheesecake Pudding
Mackerel Salad
Deviled Clams
Day-19
Chorizo Cotija Morning Muffins
Spinach and Ricotta Filled Portabella Mushrooms
Zucchini Fritters
Day-20
Breakfast Cookies
Avocado-Tuna Bites
Apple Chips
Day-21
Overnight Protein Oats
Cod Bites with Classic Tartar Sauce
Chicken Enchiladas
Recipes for week 4
Day-22
Easy Eggs Benedict
Daikon Radish and Tahini Salad
Avocado Fries
Day-23
Golden Gate Granola
Banana-Chia Seed Pudding
Beef Jerky
Day-24
Sausage And Gruyère Breakfast Casserole
Flax–Hemp Crackers
Day-25
Diner Pancakes
Turnip and Cauliflower Mash
Roasted Brussels Sprouts Chips
Day-26
Toasted Oatmeal
Roasted Cabbage Noodles
Braciole in Tomato Broth
Day-27
Iced Bulletproof Coffee Frappé
Mashed Cheddar Cauliflower Mock-Potatoes

Stuﬀed Mushrooms with Savoury Shrimp
Day-28
Mocha Protein Keto Coﬀee
German Turnip Salad
Beef and Spinach Soup
Conclusion

Introduction
Hi, My dear readers. I've been having diﬃculties struggling
with weight issues for almost my whole life since my
teenage years. I've been on a diet since I was 14. I was
always hungry; I didn't have a good night's sleep and
energy for my daily tasks and activities. Shortly after that, I
got stuck in a cycle of "yo-yo dieting" or weight gain
followed by weight loss. I spent many years feeling out of
control with my eating. I was disconnected from my own
body, and I didn't listen to it, but I couldn't help myself. As a
teenager of 16, I struggled with depression. I felt
devastated; my friends could not understand how this
straight-A student could have any mental problems. Also,
my parents did not understand what I was going through;
they thought I went through a phase like other teens with
ﬂuctuating emotions. Later, when I was in college, my
struggles continued. I was dieting, sometimes successfully
sometimes not. It was like a hamster on its wheel!
When I graduated from college, I had everything I thought I
wanted. Nevertheless, I wasn't happy. I had an almost
phobic fear of food, especially greasy food, nuts, and fatty
cheese. This belief about fats is based on a common fact
that we have heard so many times, so we assume it is true.
It is like many other ideas that fall into the category of
"myths" that are wrong! Ironically, natural food, including
natural fats, is good for the human body. In theory, if you
want to lose weight, you should burn more calories than you
eat. You should also pay attention to regular physical
activities, take the stairs instead of elevators, walk an extra
30 minutes a day, blah, blah, blah. Easier said than done. In
practice, we should analyze many factors to understand

that there is often more than one cause of weight gain.
Psychological factors, genetic weakness, food addiction,
high insulin levels, hormone imbalance, and neurologic
problems may all play a part.
When I look back, I see low self-esteem and misery. I also
thought that cooking at home is time-consuming, so I
regularly ordered food delivery. I decided to stop torturing
myself and break the starve-binge cycle. I chose to be
happy! So, I asked myself, "What makes you feel
persistently hungry, despite eating enough food and three
meals a day? What are you doing to your body!? What
should you do to feel and look your best?" These questions
were complicated for me, but deep in my heart, I knew that
the answers were simple. Luckily, I found the answers in the
"28*28 keto diet: lose 28 pounds in 28 days meal plan."
It is a low carbohydrate, moderate protein, and high fat
based diet. I can eat meat, poultry, eggs, and dairy on a
keto diet and avoid rice, grains, and legumes. I was
skeptical at first; it sounds too good to be true! Fortunately,
I was proven wrong; this nutrition plan is better than I've
ever expected. My goal with this recipe collection is to show
you an easy but effective way to kickstart a ketogenic diet.
Also, I wanted to use my experience and knowledge to
encourage you on your keto adventure with all ins and outs.
After years of struggle, I feel optimistic and inspired to pay it
forward and help others to find their path to a happy life. If
you feel overwhelmed or intimidated, whatever you are
going through, I am here to tell you that everything is
possible; so, never give up. If I can do it, you can too!
Why I made this book
As a consumer, nothing irks me more than purchasing a
book and discovering that it has all the same things in it as
another book by the same author; the only difference is the

cover. In other words, the same information is packaged a
little diﬀerently, but I have to pay as much or more than I
paid for the ﬁrst book. Seriously, it’s happened to me more
times than I’d like to admit. (I really need to start looking
inside books before I buy them.)
Since 2007, I’ve been working hand in hand with people
who need to look fabulous in their own bodies. I’ve
developed workout goals, nutrition goals, education goals,
you name it. And I think we often overlook the fact that
changes come easiest when we side with our bodies. When
we honor, trust, and nourish our bodies, we start to feel
good, we make better decisions for ourselves, and we
naturally progress toward our goals.
My vision for this book is to teach you how to eat keto with
foods you have in your kitchen, introduce new Ingredients
to you, and show you how you can to make keto recipes that
will help you lose weight in 28 days.
If you’re looking for more instruction on how to do keto—
how to overcome hurdles, how to create an eating style that
works best for your body, or how to change your
relationship with your body—This book is for you!
Every recipe in this book has detailed macros and nutrition
information which are a pain to calculate, so I hope you
appreciate it!
Why this is the book for you.
It’s true that you can use the keto diet to lose a bunch of
weight and feel good in your body. Believe me, I’ve done it,
and I’ve walked countless clients through it. It’s marvelous—
until it isn’t anymore. Of course, this book can give you that
temporary satisfaction, but it can give you so much more if
you let it. It all starts with the relationship you have with
keto and with your body weight.

Now, I can’t speak for you. Maybe you want a good body no
matter the cost. And hey, you can do that with keto! But
maybe there’s a small voice inside you that’s seeking a bit
more sustenance. Maybe that little voice is saying . . .
I want to live in a balanced body with loads of
conﬁdence.
I don’t want to have to deal with horrible headaches
anymore.
I want to choose joy.
I want to stop feeling like I need to drown myself in
ice cream because “Who cares anyway?”
I feel you, and I invite you to join me in looking at your
adjustment to keto or your life on keto a little diﬀerently.
Making this adjustment will lead you to more success, less
perceived failure, and ultimately more happiness.

Chapter1: Keto diet and
weight loss
What is Keto diet and the
mechanism behind it
The keto diet is not one of the modern diet inventions. This
unique form of dieting, along with other fasting diets, has
been practiced for thousands of years ago. The menu was
initially invented to relieve symptoms of patients who had
epilepsy. However, the resurgence in the popularity of the
keto diet took place a couple of decades back after specific
groups of scientists and nutritional experts started studying
its health benefits.
The keto diet also referred to as the ketogenic diet, is a
unique form of “starvation” diet that delivers a variety of
health benefits, including weight loss. The core mechanism
of the menu involves stimulating our body to produce
ketones. As a natural physiological process, the human body
generates ketones to release energy from fat. The process
happens when the level of carbohydrate sources plummets
significantly, such as during prolonged fasting, after intense
exercise, etc. In a simple term, the diet tricks our body to
burn fat by creating a fasting-like situation. As fasting for a
prolonged time is not feasible; this diet form acts as a
revolutionary solution to extract the benefits of fasting
without indulging in starvation.

Entering Ketosis
The primary objective of following the keto diet is to push
our body physiology into a trick condition of ketosis. Our
body is naturally dependent on glucose for our energy
needs; such dependence is the result of our regular
moderate or high carbohydrate diet.
When we supply our body with carbohydrates, it stimulates
the production of insulin (a form of storage hormone).
Insulin then promotes energy storage by signaling body
cells in the form of glycogen and later in the form of fat.
When our body needs energy, it breaks down glycogen to
convert into glucose, which then gets utilized by body
organs and muscles. But in case of restricted carb supply,
the body feels the shortage of glucose, and in to
compensate the energy need, it starts producing ketones.
That way, ketones lead to fat utilization by our body.
Such a unique metabolic state can be acquired in many
ways, including alcoholism, type 1 diabetes, and starvation.
However, a high level of ketones by prolonged fasting,

alcoholism, etc. can lead to serious health problems.
However, the keto diet is being designed to stimulate the
production of ketones in a perfect, healthy, and beneﬁcial
manner.
As stated above, the diet encourages the body to adapt to a
metabolic state in which the energy supply comes from
ketone bodies present in the blood. As your body starts
utilizing fat instead of carbohydrates in the absence of
glucose, the process either burns fat supplied from food
consumption or existing body fat.
The keto diet greatly assists your body in maintaining the
level of carbohydrates as low as possible, and thus, it
prevents the release of insulin after food intake. In many
ways, the diet accelerates the speed at which our body
loses weight. One great thing about the keto diet is that it
also encourages our body to burn fat during sleep. So it’s
like a 24-hour continuous state of fat burning.

Measuring your Ketones
There are two ways to check your ketones at home: you can
use urine test strips or blood test strips. Below is a summary
of these methods for checking your keto adaption.
Urine Strips
Urine strips are less expensive and can give you a rough
idea of your state. The testing strip will display a varying
shade of color and depending on how dark, a range of
ketones that corresponds to. They typically have six color
ranges that go from little or no ketones (light color) up to
very high ketone levels (very dark color). Urine strips are
pretty inaccurate. However, I suggest using the blood tester
(unless you have diabetes and need to check every day for
ketoacidosis or if the cost is a concern).
Blood Tester
The blood test strips are just like glucose test strips. The
ketone tester my husband and I use (Nova Max Plus) also
does glucose levels. The blood test strips are much more
accurate than the urine strips, and you get a numerical
readout of your ketone level, too, which is useful. The
drawback is that the test strips are costly (about $2 each). I
suggest using these as a spot check to determine when you
have reached ketosis (so you know what level of fat, protein,
and carbs will get you there) and then spot test when you
try new foods.
Ketosis is deﬁned as 0.5 to 5.0 mmol. Ideally, you want to
have about two mmol for optimum weight loss and healing.
If you reach 10–15 mmol, seek a doctor since this is
ketoacidosis and can be life-threatening (though this

typically occurs only in extreme type 1 diabetics who
haven’t managed their insulin levels).

Understanding your Ketone
levels
Achieving the state of ketosis is the primary objective of the
keto diet. As you know, our body is naturally dependent on
glucose for fulﬁlling energy needs. Such dependence is the
result of our routine diet, which contains moderate or high
carbohydrate percentage.
When we consume foods high in carbohydrates, it
stimulates the production of insulin. Insulin then regulates
energy storage by signaling body cells in the form of
glycogen and later in the form of fat.
When our body needs energy for various reasons, it breaks
down glycogen to convert into glucose. This converted form
of glucose is then gets utilized by body organs and muscles.
However, when there is a scarcity of carbohydrates, our
body feels the shortage of glucose. It then goes into a
searching mode for the alternate source of energy. To
compensate such energy need, it starts producing ketones.
These ketones are then facilitating our body to utilize fat as
an alternative source of energy.
Such a unique metabolic state can be acquired in many
ways, including alcoholism, type 1 diabetes, and starvation.
However, a high level of ketones through such starvation,
alcoholism, etc. can lead to severe health disorders.
The ketogenic diet is being designed to stimulate the
production of ketones in an ideal and healthier way to
achieve its various health perks.

Chapter 2: the 28*28 meal
plan
What foods to eat
It's essential to have the take-action information available to
understand how to lose weight fast. So we're going to get
down to business with an easy to follow food list for you to
ensure you keep your pantry, fridge, and freezer stocked
with Ketogenic Diet-friendly foods!
This diet is about eating REAL food. Look to stick with lean
meat, eggs, yogurt, veggies, and sometimes fruit. Processed
foods aren't on your list so steer clear of them!
What to eat
Preferred Wild Free Range Animals Grass-Fed (2-3 Serving
per day)
Pork - Ham, pork tenderloin, and pork chops (watch
out for hidden sugars).
Whole Eggs - Free range is preferred, and you can
have them hard boil, fried, poached, scrambled, or
deviled.
Fresh or Frozen Fish - Wild ﬁsh is best, so you know
it's free of any harmful chemicals or additives.
Excellent choices are salmon, tuna, halibut, snapper,
trout, and mackerel.
Meat - Grass-fed is the best, and great options are
beef, lamb, veal, goat, bison, and other game.

Shellfish - Lobster, shrimp, oysters, crab, squid,
mussels, and scallops work.
Poultry - You want free-range if possible, and chicken,
turkey, pheasant, and quail are great.
Peanut Butter - Natural nut butter is great. Be careful
there aren't extra carbohydrates, and sugar added.
Bacon/Sausage - Be very careful they don't contain
fillers and aren't cured with sugar.
Good Healthy Fats (5-7 Serving per day) Note: Fats are
a large part of the Ketogenic Diet, and you want to make
sure you get your Omega Fatty Acids by having 2-3 Serving
of fatty fish each week. If not, you should take a fish oil
supplement to be safe!
Avocado, butter, ghee, and beef tallow
Chicken fat, macadamia nuts, lard (non-
hydrogenated), and mayonnaise
Peanut butter, nut butter, and olive oil
Coconut oil, red palm oil, and coconut butter
Veggies Minus The Starch (6-10 Serving per day)
Note: Go for the low-carb green leafy veggies first. Choose
higher carb options like shallots, carrots, snow peas, and
green beans less often. You really can't knock yourself out of
ketosis if you are choosing non-starch low-carb vegetables.
Lettuce, spinach, chard, and chives
Bok choy, bamboo shoots, celery, and radishes
Seaweed, kale, mushrooms, cabbage, and avocado
Avocado, okra, asparagus, fennel, and cucumbers
Broccoli, cauliflower, peppers, Brussels sprouts, and
squash
Zucchini, tomatoes, artichokes, eggplant, and turnip
Pumpkin, leeks, water chestnuts, and rutabagas

Dairy Foods (2-3 Serving per day) When possible full-fat
and free-range are what you're looking for with the
Ketogenic Diet.
Full-fat whipping cream, sour cream, and cottage
cheese
Both hard and soft kinds of cheese (feta, Swiss,
cheddar, mozzarella, Monterey Jack, and Colby)
Milk and yogurt
Seeds and Nuts (2-3 Serving per day) Note: Roasting
nuts is best to remove any impurities and peanuts aren't
recommended, as they are a legume anyway.
Macadamias, almonds, and walnuts are the best low-
carb options.
Pistachios and cashews are allowed in moderation
because they are higher in carbs.
Note: Baking with nut and seed flours is okay in
moderation.
Drinks
Your best choice is always water, and you should be gulping
at least 6-8 glasses per day. Clear soups also count along
with herbal tea. Many people want to know if they can drink
alcohol on this diet. The best answer is NO because they are
loaded with sugars. However, some people find balance with
a lower carb option like vodka on occasion. Studies from the
ketogenicdiet.org state people that tried to slip wine in
ended up predominantly stalling weight loss efforts.
Moderation is essential, and if you happen to have a drink
on the odd special occasion, it's not going to kill you. Just
don't make a habit of it.

What food to avoid
Foods favored with this diet are typically high-fat, moderate
protein, and low-carb. So a great example would be a
spinach salad with grilled chicken, olives, avocado,
tomatoes, peppers, Swiss cheese, and drizzled with coconut
oil dressing. So it makes sense to avoid foods that are high-
carb, low-fat. Make sure you aren't eating a giant plate of
pasta for dinner or scarfing down muffins, pastries, or no-fat
cookies for your snacks!
No Sugar or Diet Soda
You might think diet soda is okay for you because it doesn't
have carbs or sugars. In theory, yes, but experts at
prevention.com remind us it's the artificial sweeteners that
are the problem. Everyone reacts differently to them, and
the last thing you want is to work hard to lose weight
quickly and have this oversight block your weight loss
success.
Packaged, Shelf, and Processed Foods
Sweet and trans-fat loaded processed foods are filled with
high carbs and additives and preservatives that are nasty
for your system. Processed, boxed, and packaged foods are
usually full of sugar and all sorts of unhealthy Ingredients
you probably can't even pronounce. Skip the fast-food
processed foods and opt for all-natural and wholesome
when you're looking to lose weight FAST on the Ketogenic
Diet.
Low-Carb Snacks and Sweets

Just because these treats are advertised low-carb doesn't
mean they are. Many still contain processed food and lots of
carbs. It all adds up, so be careful.
Fruit
It's no secret fruits are full of carbohydrates. Which means
you should avoid them for the most part. Even though fruits
have natural sugars, they are sugars nonetheless. In
general, try and stay away from high carb fruits like
bananas, grapes, peaches, nectarines, strawberries, grapes,
apricots, watermelon, strawberry, raspberries, cranberries,
and blueberries. Find your balance, and if you need to slip
some berries in with your morning yogurt, it's not the end of
the world. This includes fruit juices too.
Veggies Underground
Health experts from Women's Day report, most vegetables
that grow beneath the earth's surface have higher levels of
carbs. Veggies like carrots, potatoes, and onions should be
avoided when possible on the Ketogenic Diet. Now that
you've got the basics for what foods ﬁt and don't ﬁt so well
with this fat-burning eating strategy let's move onto your
sample meal plan.

Keto diet pantry stock
While following a ketogenic diet, your pantry should look like
a natural food store! Brightly colored boxes of cereal,
packages of processed snacks and sweets, and premade
heat-and-serve meals should disappear. The majority of
Ingredients in this cookbook are “whole foods,” meaning
they are fats, proteins, vegetables, and fruits in a mostly
unprocessed or minimally processed state. The bulk of food
while on a ketogenic diet should come from whole foods.
Fresh Produce
Choose a wide variety of fruits and vegetables to eat daily.
While shopping, choose the most vibrant colored greens
that are not wilted or damaged. Use the produce scales in
the grocery store to help determine how much to buy.
Choose organic if you can, but do not let the extra cost
prohibit you from buying what you need. It is better to eat
conventional (nonorganic) produce than to eat a limited or
smaller amount of organic food.
Don’t forget the frozen produce! Many minimally processed
fruits and vegetables are available in the freezer section of
grocery stores. Frozen vegetables offer peak nutritional
values since they are picked fresh and then flash frozen.
Always choose products that have no added ingredients.
Low-Carbohydrate Flour Replacements
Almond meal, coconut flour, arrowroot starch, flax seeds
meal, shredded coconut, oat bran, and xanthan gum are
used for baked goods. It is usually a blend of several of
these Ingredients that produces the best result. Arrowroot,
flax seeds meal and xanthan gum help replace the gluten in

baked goods and provide flexibility and sponginess.
Although many of these Ingredients may be more costly
than traditional flours, you use significantly less, and the
product will last longer before running out.
Sweeteners
Two different types of sweeteners are used in this book:
powdered Truvia and liquid stevia. As a general rule of
thumb, Truvia tastes better in baked items or recipes that
are heated. Liquid stevia is best used in cold food and
recipes. Heat seems to highlight the bitterness of liquid
stevia. This, of course, is a matter of personal preference. If
you like liquid stevia, please use it and omit the Truvia.
Truvia contains erythritol (sugar alcohol) and therefore is
higher in carbohydrates. Please adjust the sweetness in the
recipes to suit your taste preferences. You may start a
ketogenic diet by requiring more sweetener than what is
recommended in the recipes. Over time, you will need less
as your taste adjusts to a low-carbohydrate (and sugar) diet.

Herbs And Spices
Having fresh and flavorful herbs and spices is the best way
to add flavor and variety to your recipes. It is highly
recommended that you clean out your spice cabinet and
discard anything that has been in there for more than one
year. Seasoning “packets” should never be used. They often
contain fillers and thickeners such as cornstarch, which is
high in carbohydrates; they often add sweeteners as well.
Make sure that your herbs and spices contain 100% of the
herb or spice and no fillers.
If you find that you are not using an entire jar of herbs or
spices in one year, save your money and buy smaller
quantities. Seek out a spice store near you or online; the
quality and freshness of the spices are far superior to
grocery store brands. If you do not have a spice store near
you, order fresh herbs and spices from Penzeys at
www.penzeys.com. Do not overlook the importance of salt
while cooking. The recipes in this book have all been tested
using kosher salt unless otherwise noted.

Fats
In the following recipes, you will see lots of extra virgin olive
oil, butter, and coconut oil. Try to use the best quality fats
you can afford. Since the majority of calories come from fat
when following a ketogenic diet, it is essential to use good
quality fats from a wide variety of sources that offer
different nutritional properties. Try to use fats in the most
unrefined, natural state as possible. The more refined fat is,
the less nutrition it has to offer. Plant-based fats such as
avocados and olives, flax seeds and hemp seeds, and nuts
such as macadamia and pecans are fantastic. Ketogenic
diets offer an “all in one” combination that provides fat,
protein, and fiber. Don’t be afraid to branch out of your
comfort zone and try a type of oil or fat that you have not
used before.

The guide to Keto diet meal
plan
Keto diet improves your overall energy level and helps in
losing weight more effectively. It emphasizes consuming
fresh whole foods, including fresh veggies, fruits, fish, meat,
poultry, healthy oils and fats, nuts, nondairy milk.
Keto diet applies many restrictions to which food you can
include in your diet plan. It restricts all high carb processed
foods and other high carbohydrate foods that can adversely
affect your health and makes you gain weight.
Our keto meal plan emphasizes on consuming whole foods
with healthy fats and low carbohydrate content. Ideal keto
diet ratio is 75% healthy fats, 20% protein, and 5%
carbohydrates. It is challenging to achieve exact ratio
mentioned above, and that's why a keto diet aims at
achieving as near as possible ration for maximum health
benefits.
Well-balanced nutrition plays a crucial role in maintaining
our ideal health. According to numerous health studies,
adapting to a low carb, high fat diet minimizes many risk
factors of critical health conditions. Such conditions include
stroke, diabetes, Alzheimer's, fatigues, and many other
heart diseases.
It also minimizes the consumption of sugar as sugar leads to
the spike in our blood glucose level, and leads to increase
hunger, which ultimately leads to unwanted weight gain.
Such glucose spikes increase the risk of developing
diabetes.

Prepare for the keto flu
What is keto flu, and are there other side-effects?
Occasionally some people will experience headaches, body
aches, and fatigue as if they have the flu, and this is known
as keto flu. The symptoms don't last more than a few days,
but you can decrease the chances of getting the keto flu by
drinking lots of fluids and by having bullion or broth two
times a day as a salt supplement. To make the bullion, add
the bullion to a cup of hot water and drink it like tea. Having
bullion is a simple way to improve your energy levels, and
many people enjoy and continue Drinking The Bullion Even
After a Few Weeks.
Early on some people might experience sugar cravings,
constipation, and bad breath. These side-effects are short-
lived and will pass away as your body adjusts to the new
way of eating. You will initially experience cravings for the
sugary and starchy foods that you are accustomed to
eating. Cravings can be treated with a sugar-free beverage
such as diet soda or sugar-free flavoring that you add to
water or sugar-free Jell-O with a small amount of whipped
cream. Some people experience bad breath in the initial
phases; this can usually be avoided by drinking plenty of
water and performing good oral hygiene. Oral hygiene
includes seeing a dentist brushing your teeth and tongue
twice a day and flossing your teeth daily. Sugar-free mints or
gum may also be helpful.

Try some light exercise
Light exercise once in a while is useful to help to cleanse
your body of built-up toxins. It helps to jump-start your
metabolism when it gets to the point of plateauing. Exercise
can also jump start your metabolism by improving your
glucose tolerance and burning excess calories. Because of
the intensity, any glycol that remains built up in the muscles
will be depleted, which will help you to stay in ketosis. Since
glycol requires water to be stored, then you will have more
water-weight that will be lost as well.

Don’t ignore your macros
You've probably heard about something called 'macros' or
macro nutrients. That's what we're going to discuss in this
section along with whether or not you should be counting
macros or calories. If you get the proportions of macros
right, it will make the diet easier to follow where just
restricting calories might cause you to fail.
Unfortunately, traditional diets generally don't take into
account what you are eating; only the calories you are
consuming. Portion control can work for a while, but unless
you are eating the right foods that will leave you satisﬁed,
eventually your self-control will break down. Loss of self-
control leads to binge eating and giving up on a diet
altogether.

What Are Macros?
Macros, or macronutrients, are what we consume that
provide energy for our cells. There are three necessary for
humans; carbohydrates, fats, and proteins. Macronutrients
provide energy when they are broken down. The energy
comes in the form of calories.
Each gram of carbohydrates and proteins will be broken
down during digestion and provide four calories. Fats,
however, provide nine calories for each gram broken down
by our systems.
Protein
Protein is associated with building muscle tissue. However,
it is the main component in all tissues and organs of your
body, hair, and enzymes that your body uses daily. It's
composed of amino acids that are necessary for the proper
functioning of our bodies, but we can make some of them
for ourselves. Unfortunately, there are nine amino acids that
you must get from the foods we eat. These are called
essential amino acids. They are found in meat.
Carbohydrates
You can survive without carbohydrates. However, if you cut
it out of your diet completely, your body will have to ﬁnd the
small amount of glucose your brain needs from protein.
Breaking protein down into glucose uses more energy than
it provides, so a little carbohydrate in your diet is a good
thing. Just don't overdo it!
Fats
Fats are often calorie-dense foods. However, they are
essential for normal bodily functions. Fats make up the
backbone of most hormones our body produces. They also
make our skin and hair healthy and strong.
There are many diﬀerent kinds of fats that we currently
have in our diets. They include saturated, monounsaturated,

polyunsaturated, trans fat, and other types of fats. The ones
you need to be concerned with are Omega-3 and Omega-6
fatty acids. Both are necessary for feeling healthy, but
Omega-6 fats are much easier to get than the Omega-3. An
overdose of Omega-6 fatty acids will result in an increase in
inﬂammation in your joints and muscles. If you're careful
how you balance those two facts, you will feel much better
and stay on the track to a healthier life.

Recipes for week 1
Day-1
Yogurt Base
Prep+ Cook Time: 3 minutes; Serving: 3 cups This
combination of Ingredients produces a perfectly smooth and
thick yogurt base without altering the tart ﬂavor of plain
yogurt.
Ingredients
17.6 ounces container Fage Total 2% yogurt
7.5 ounces container of crème Fraiche (full-fat)
⅓ cup extra light tasting olive oil
Optional: 3 liquid stevia drops per serving
Directions
1. Combine all Ingredients in a mixing bowl. Add liquid
stevia drops if using. Stir very well to combine.
2. Divide mixture into nine individual containers, cover.
Add additional fruit toppings just before serving.
Nutrition Facts Calories: 197, Carbohydrate: 3.01 g,
Protein: 6.34 g, Fat: 17.75 g

Vanilla-Macadamia Fat Bombs
Prep+ Cook Time: 38 minutes; Serving: 14 bites
Ingredients:
1 cup macadamia nuts
1 teaspoon vanilla paste
½ cup coconut oil, melted
10 drops stevia
2 tablespoons powdered erythritol
Directions:
1. In a food blender pulse the macadamia nuts until
smooth.
2. In a bowl combine the coconut oil with stevia,
erythritol and vanilla paste. Stir in processed
macadamia nuts and stir to mix well. Spoon the
mixture into silicone ice-cube tray and place in
freezer for 30 minutes.
3. Pop the sweets from the silicone tray and serve.
Nutrition Facts Calories: 136, Carbohydrate: 1.3 g, Protein:
0.8 g, Fat: 15.0 g

Coleslaw
Prep+ Cook Time: 25 minutes; Serving: 6 cups This is a “no-
frills” coleslaw recipe. When made as follows, it is
reminiscent of deli-style coleslaw that is slightly sweet and
tangy.
Ingredients
32 ounces green cabbage
⅛ cup finely minced yellow onion
¾ cup mayonnaise
2 tablespoons cider vinegar
1½ teaspoons Truvia (2 packets)
Salt and pepper to taste
Directions
1. Remove any dark green leaves from the cabbage.
Rinse if necessary. Cut the cabbage into quarters.
Use a food processor slicing blade to shred the
cabbage very quickly or slice the quartered portions
very finely with a sharp knife.
2. In a bowl, mix the cabbage with the remaining
Ingredients until it is completely coated. Season with
salt and pepper.
3. Refrigerate while covered. The cabbage will soften
and wilt significantly. Serve alongside Pork Carnitas
with Chimichurri Sauce.

Day-2
Awesome Waffles
Prep+ Cook Time: 35 minutes; Serving: 2
Waffles are genuinely one of the hardest recipes to replicate
for low-carb and ketogenic diets. Arrowroot flour is what
makes this recipe light, fluffy, and chewy. The sour cream
and vinegar help replace the buttermilk "tang." Don't skip
the vinegar; it is critical to the final flavor. Enjoy these on a
slow weekend morning, spread with butter and a side of
protein.
Ingredients
1 tablespoon butter, melted
1 large egg
2 tablespoons full-fat sour cream
1 teaspoon cider vinegar
¼ cup almond flour
2 teaspoons arrowroot flour
¾ teaspoon Truvia (1 packet)
⅛ teaspoon baking powder
⅛ teaspoon baking soda
a pinch xanthan gum
Pinch of salt
Directions
1. Melt the butter in a small bowl. Add the egg, sour
cream, and vinegar to the butter. Stir to combine.
2. Sift the dry Ingredients into the wet. Stir very well
until all lumps have dissolved.
3. Pour the batter into a preheated waffle iron and bake
on the lowest setting until there is very little steam
coming out of the waffle iron. When the waffle iron
has stopped steaming, carefully remove the waffle by
piercing the side with a fork and lifting it out.

4. Most likely, the bottom half of the waﬄe will be the
"prettier" side. Serve half of the waﬄe spread with
butter for additional fat, if needed.

Tomato and Baby Mozzarella Salad
Prep+ Cook Time: 2 minutes; Serving: 3 cups This salad is
an eﬀortless combination that makes a great keto meal.
Ingredients
1 cup cherry tomatoes
1 cup drained ciliegine (cherry-sized fresh mozzarella)
1 cup pitted kalamata olives
Directions
1. Combine all Ingredients in a bowl and stir gently.
Serve as needed.
3.65 g, Fat: 5.39 g

Cucumber Mini Sandwiches
Prep+ Cook Time: 10 minutes ; Serving: 4
Ingredients:
Two cucumbers, sliced into ¼-inch rounds
Two tablespoons hummus
One carrot, shredded
Four slices turkey ham
Four slices cheese
Directions:
1. Spread the hummus over half of the cucumber slices.
2. Cut the cheese and ham into squares that ﬁt onto
cucumber slices.
3. Top the hummus with carrots, ham and cheese slice.
Repeat until you are out of ingredients.
4. Top with remaining cucumber slices and serve.
Nutritional Facts Calories: 153, Carbohydrate: 8.3 g,

Day-3
Avocado-Banana Cacao Cookies
Prep+ Cook Time: 25 minutes; Serving: 12 cookies
Ingredients:
1 cup avocado, diced
½ cup cacao powder, raw
One tablespoon erythritol
One banana, sliced
One egg
½ teaspoon baking soda
Directions:
1. Heat oven to 350o
F in advance and line baking sheet
with parchment paper.
2. Combine banana, erythritol, and avocado in a bowl.
3. Mix all until smooth and chunks free. Add the egg,
cacao powder, and baking soda. Continue mixing
until everything is blended.
4. Drop a spoonful of batter onto a baking sheet and
bake for 8-10 minutes. Cool and serve after.

Peanut Spaghetti Squash
This peanut spaghetti mix is good for the taste buds and is
also an excellent meal for the ketogenic diet Ingredients
2 cups cooked spaghetti squash
¼ cup melted coconut oil
1 tablespoon natural peanut butter, unsweetened,
peanuts only
1 tablespoon soy sauce
2 tablespoons sliced scallions
Salt to taste
Red pepper ﬂakes to taste
Directions
1. Preheat the oven to 350°F. Lightly grease a 9 × 9-
inch glass baking dish.
2. In a bowl, mix the coconut oil, peanut butter, soy
sauce, scallions, and seasonings. Stir very well to
combine.
3. Spread the spaghetti squash into the baking dish.
Pour the peanut mixture over the squash. Toss the
squash in the peanut mixture to evenly coat.
4. Bake for 30 minutes. Divide into four portions and
serve.
Protein: 1.77 g, Fat: 15.17g

Low-Carb Corn-dogs
Ingredients:
Four chicken sausages, precooked
Two tablespoons heavy cream
Two eggs
1 cup almond flour
One teaspoon baking powder
½ teaspoon salt
½ teaspoon turmeric
Directions:
1. In a bowl, mix the spices and almond.
2. While the eggs with heavy cream and baking powder
in a separate bowl. Fold the egg mixture into the
almond flour mixture and stir until well combined.
3. Heat around 1 cup oil in a large pan until it reaches
400F. Dip the precooked sausages into almond flour
mix and place into the heated oil. Fry for 2 minutes
until golden on each side.
4. Serve after.
4.4 g, Fat: 8.5 g

Day-4
Cinnamon Granola
This granola is excellent served with diluted heavy cream to
mimic milk, sprinkled over yogurt, or tossed into a zip-top
baggie to take on the road as a snack. This recipe doubles
easily and the cooked granola crumbles keep well stored in
an airtight container.
Ingredients
2 tablespoons whole chia seeds
⅛ cup of water
½ teaspoon pure vanilla extract
½ cup macadamia nuts
1 scoop NOW Foods' Whey Protein Isolate
2 tablespoons ﬂax seeds meal
2 teaspoons Truvia
One teaspoon cinnamon
⅛ teaspoon salt
2 tablespoons melted coconut oil
Additional 1 to 2 tablespoons water
Directions
1. Preheat the oven to 350°F. Line a baking sheet with
parchment paper.
2. In a small bowl, combine the chia seeds, water, and
vanilla extract. Stir well. Let the chia seeds absorb
the water until they are very thick and viscous, about
5 to 15 minutes.
3. In a food processor, combine the macadamia nuts,
protein powder, ﬂax seeds meal, Truvia, cinnamon,
and salt. Pulse the Ingredients until the macadamia
nuts have been chopped into small pieces and the
mixture looks sandy.

4. Add the chia seed mixture, coconut oil, and one
tablespoon of water to the dry Ingredients in the food
processor. Pulse the Ingredients again until
everything is well combined and the mixture is
evenly moist. If the mixture looks dry, add one more
tablespoon of water.
5. Place a spoonful of the mixture onto the parchment
paper. It will be very sticky! Using wet hands, evenly
ﬂatten the mix to ¼ inch or less in thickness. Shape
and appearance do not matter.
6. Bake the granola mixture for 20 minutes or more.
After baking, take the pan out of the oven allow the
granola to cool. Break apart the cooked pieces of
granola into small, ¼-inch sized crumbles. Spread the
broken pieces into an even layer on the pan.
7. Return the pan to the oven for an additional 5 to 10
minutes of baking. The granola will be ready when it's
golden brown and scorched. Take the pan from the
oven and allow the granola to cool completely on the
pan before storing in an airtight container.

Zucchini and Onion Gratin
Prep+ Cook Time: 1 hour 35 minutes; Serving: 6
Zucchini takes on the ﬂavor of other Ingredients very well
and provides a large serving for minimal carbohydrate. In
this case, the zucchini, onion, and cheese melt together
creating a creamy and satisfying gratin.
Ingredients
16 ounces small zucchini (about 3–4)
½ cup sliced yellow onion
½ cup grated Parmesan cheese
¼ cup extra virgin olive oil
Directions
1. Preheat the oven to 350°F. Lightly grease a 2½-quart
casserole dish.
2. Slice the zucchini’s stem end oﬀ. Using a slicing
blade of a food processor, slice the zucchini into thin
rounds.
3. Spread half of the sliced onion in a thin layer on the
bottom of the gratin dish. Cover with a thin layer of
half of the zucchini rounds. Evenly sprinkle half of the
cheese over the zucchini. Season this layer with salt
and pepper.
4. Do the same process with the second half of the
ingredients. After the dish is assembled, drizzle the
olive oil over the top of the gratin.
5. Bake for 50 minutes and make sure the sides are
crisp, and the center of the gratin is tender. Allow to
rest for 15 minutes before serving. The zucchini will
absorb most of the liquid that remains at the bottom.
Divide the gratin into six portions and serve.

Nutrition Facts Calories: 132 Calories, Carbohydrate: 3.33
g, Protein: 4.11 g, Fat: 11.42 g

Rosemary Almonds
Ingredients:
2 cups almond, blanched
Two tablespoons fresh rosemary, chopped
One teaspoon salt
Two tablespoons olive oil
One teaspoon smoked paprika
Directions:
1. Heat large skillet over medium-high heat.
2. Coat with olive oil and heat up.
3. Add the almonds and stir, so they do not burn up.
4. Reduce the heat to low and add salt, paprika, and
rosemary.
5. Cook for 2 minutes and place on kitchen towel.
6. Serve while still warm.
0.3 g, Fat: 14.6 g

Day-5
Cheddar Biscuits
Prep+ Cook Time: 50 minutes; Serving: 12 biscuits
Ingredients:
1 ½ cups almond flour
Two eggs
4 cups broccoli florets
¼ cup coconut oil, melted
2 cups cheddar cheese, grated
One teaspoon salt
One teaspoon garlic powder
One teaspoon paprika
½ teaspoon baking soda
½ teaspoon cider vinegar
Directions:
1. Heat oven to 375o
F in advance and line baking sheet
2. Pulse broccoli in the food processor until finely
chopped. Combine with grated cheddar.
3. In a separate bowl whisk the milk with eggs, cider
vinegar, and oil. Stir in almond flour, spices, and
baking soda. Stir until just combined. Add broccoli
mixture and stir to combine.
4. Form 12 patties/cookies and arrange onto a baking
sheet. Bake for 20 minutes, then re-form so they look
like real cookies. Bake for 5 minutes more.
5. Turn oven to broil and broil the cookies for 5 minutes.
Remove from the oven and place aside to cool. Serve
after.
6.5 g, Fat: 11.6 g

Double Peanut Butter Balls
There's just something about peanut butter that is
absolutely addicting. These dessert balls are perfectly fine
without additional sweetening, but you can decide if you
want to add it or leave it out. You can give it a little twist
with the nuts that you garnish this dessert with as well,
roast them before using or dust them with different spices;
cinnamon, vanilla, nutmeg or cardamom. It's best if you use
homemade nut butters, but so long as you keep track of the
carbs added to the commercially made nut butters, you can
get away with using those instead.
Ingredients
2 tbsp homemade peanut butter
2 tbsp homemade almond butter
2 tbsp butter, do not melt
2 tbsp heavy cream
1 ½ tsp granulated sweetening
4 drops liquid sweetening
Directions
1. In a small bowl, combine all ingredients.
2. Using a fork to incorporate all ingredients, be sure
not to break down the butter completely. Small bits of
butter in this mixture will give you little changes in
taste and texture as you enjoy it.
3. Set aside in the freezer for 20-40 minutes. You want it
to hold up to handling when you roll it out.
4. Portion into quarters. Roll each quarter into a ball.
5. Garnish with chiffonade mint and chopped peanuts.
4.4 g, Fat: 16.8 g

Egg and Cauliflower Fried Rice
A low-carbohydrate version of a favorite take out dish! This
is an excellent use of cauliflower rice, the intense flavors
from the sesame oil and soy sauce help hide the taste of the
cauliflower.
Ingredients
12 medium eggs or 10 large eggs
½ cup canola oil
¼ cup coconut oil, divided
1 tablespoon toasted sesame oil
4 cups raw Cauliflower Rice
2 cups shredded cabbage
¼ cup of soy sauce
2 tablespoons sliced green onions
Optional: salt and pepper to taste
Optional: red chili flakes to taste
Directions
1. In a bowl, break some eggs then add the canola oil.
Combine the eggs with the oil.
2. Heat a nonstick skillet over low to medium heat. Add
one tablespoon of the coconut oil. Pour the egg and
oil mixture into the pan. Scramble the eggs just until
they are set. Remove the eggs from the pan and set
aside.
3. In the same pan, add the remaining coconut oil,
sesame oil, riced cauliflower, and shredded cabbage.
Increase the heat to medium. Sauté the vegetables
until the cabbage and cauliflower are tender, about
five minutes.
4. Return the scrambled eggs and any liquid to the pan
with the cauliflower. Add the soy sauce and sliced

green onions to the mixture. Stir very well to
combine. Heat the mixture for an additional one to
two minutes or until all vegetables are cooked
thoroughly, and the eggs are hot. Divide into six
portions of approximately 1⅓ cups each, and enjoy.

Day-6
Cinnamon Crackers
Ingredients:
2 cups almond ﬂour
One egg
Two tablespoons coconut oil
Two teaspoons vanilla paste
¼ cup erythritol
Two teaspoons cinnamon
One teaspoon baking soda
One pinch salt
Directions:
1. Preheat oven to 300F.In a bowl combine the almond
ﬂour, erythritol, cinnamon, baking soda, and salt.
2. Whisk in the egg, coconut oil, and vanilla paste. Mix
until you get a cohesive dough.
3. Place the dough onto a large piece of parchment
paper; cover with the second one and roll to ¼-inch
thick. remove the top part of the parchment paper
and score the dough into the desired shape. Transfer
onto a baking sheet and bake for 20-25 minutes.
4. Remove from the oven, allow to cool and break up
along score marks. Bake for 15 minutes more and
serve after.
2.9 g, Fat: 9.9 g

Peanut Butter Balls
Prep+ Cook Time: 3 minutes; Serving: 4 balls Ingredients:
Two tablespoons heavy cream
Four tablespoons almond butter
Two tablespoon peanut butter, smooth
4 drops stevia
1 ½ teaspoons powdered erythritol
Directions:
1. In a bowl combine all ingredients. Mix until smooth.
2. Place in a freezer for 20 minutes. Form into balls and
serve.
5.5 g, Fat: 15.8 g

Cauliflower Rice
Prep+ Cook Time: 50 minutes; Serving: 8 cups Depending
on the size of your cauliflower head, this recipe can yield
anywhere from 4 to 8 cups of cauliflower rice.
Ingredients
One head cauliflower
¼ cup of water
Directions
1. Remove the outer leaves and the bottom of the stem
from the cauliflower. Cut the cauliflower into quarters.
Chop each quarter into 1-inch pieces.
2. Fill a food processor bowl about halfway with the
chopped cauliflower. Pulse the cauliflower about 10 to
15 times. The cauliflower should be evenly chopped
into “rice” size pieces. Empty the riced cauliflower
into a glass bowl and repeat the process with the
remaining chopped cauliflower.
3. Put ¼ cup of water in the glass bowl with the riced
cauliflower and cover with a lid. Microwave on high
for two to five minutes. Remove the bowl from the
microwave and stir. Microwave a second time for
another two minutes. The cauliflower rice should be
tender but not mushy. Season with salt and pepper
and serve.
1.84 g, Fat: 0.45 g

Day-7
Breakfast Casserole
Casseroles are a fantastic place to “hide” spaghetti squash.
The color and ﬂavor virtually disappear in the egg mixture.
Make a batch of this recipe on the weekend, slice it into
individual Serving, and wrap tightly in plastic wrap. You will
have a quick breakfast on hand. No cooking required for the
rest of the week!
Ingredients
2 cups cooked spaghetti squash
12 large eggs, mixed very well
1 cup 36% heavy cream
1 cup shredded cheddar cheese
½ cup diced red bell pepper
½ stick butter, melted
Directions
1. Preheat the oven to 350°F. Lightly grease a 9 × 9-
inch glass baking dish.
2. In a bowl, mix the ingredients, making sure all the
pieces of squash are separated and incorporated into
the mixture.
3. Pour the mixture into the baking dish. Bake in the
oven on the middle rack for 25 to 30 minutes or until
the center is ﬁrm and completely set. Take dish out of
the oven and allow it to cool before serving.

Coconut Mayonnaise
Prep+ Cook Time: 13 minutes; Serving: 20 spoonful The
coconut oil ﬂavor is not very apparent in the mayonnaise;
however, it does help make it thicker since it solidiﬁes at
room temperature. Try this in place of the processed options
in any of the recipes that call for mayonnaise.
Ingredients
1 large pasteurized egg
2 pasteurized egg yolks
½ teaspoon dried mustard (powdered variety)
5 g or 1 tablespoon lemon juice
½ teaspoon salt
A pinch of white pepper
½ cup melted coconut oil
½ cup extra virgin olive oil
Directions
1. Put the eggs, mustard, lemon juice, salt, and pepper
into a food processor or blender. With the processor
or blender running on low speed, add the oils very
slowly. Start out with drops and then work up to
about a -inch stream. It should take about two
minutes to add the oil.
2. Continue blending until there is no free standing oil.
3. Store in refrigerator in a tightly covered glass jar for
up to one month.

Bun-Free Cheddar Avocado Burgers
This simple combination of Ingredients is a personal family
favorite reserved for busy weeknights, camping, and even
eating out. On a busy weeknight, throw the patties in the
oven and dinner is ready in 20 minutes. It is usually possible
to order this from a restaurant menu after conﬁrming there
are no ﬁllers in the meat.
Ingredients
1 (16 ounces) 85% lean ground beef
1 avocado
4 (1-ounce) slices yellow cheddar cheese
Salt and pepper
Directions
1. Make four burger patties from the ground beef. Use a
burger patty press for consistent sizes and shapes.
The patties will shrink when cooked, so make them
wider than you want the cooked burger to be. Season
the patties with salt and pepper.
2. Grill or broil the burger to your liking. Transfer the
cooked patties to a plate. Place avocado pieces on
each patty. Cover the avocado with a slice of cheese.
Use a second plate or a piece of foil to cover the
patties; this will allow the residual heat to melt the
cheese. Once the cheese melts, serve the burgers
with a side of your choice.
Nutrition Facts Calories: 409 calories, Carbohydrate: 0.91
g, Protein: 28.77 g, Fat: 32.27 g

Recipes for week 2
Day-8
Chocolate Peanut Butter Breakfast
Shake
Prep+ Cook Time: 4 minute; Serving: 2
Not too much chocolate, not too much peanut butter, this
breakfast shake will not slow you down. This light tasting
protein shake is packed with protein and perfect as a meal
to grab when you are on the go.
Ingredients
2 cups of water
½ cup full-fat, unsweetened coconut milk
2 scoops NOW Foods’ Whey Protein Isolate
2 tablespoons plus ½ teaspoon MCT oil
2 tablespoons peanut butter, unsweetened, peanuts
only
2 tablespoons cacao powder
Liquid stevia drops to taste
Directions
1. Combine all Ingredients in a blender. Blend starting
on low speed, increasing to high for 30 seconds. The
shake Ingredients should be completely emulsified.
2. Scrape the blender's sides and blend for an additional
10 seconds. Use liquid stevia drops to sweeten to
your taste. Consider flavored stevia drops such as
chocolate, vanilla, or toffee for other flavor variations.

Strawberry Snack
Ingredients:
Ten strawberries
3oz. cream cheese
One tablespoon powder erythritol
¼ teaspoon vanilla paste
Directions:
1. In a bowl, mix the cream cheese, vanilla and powder
erythritol.
2. Place the almond flour in a bowl.
3. Make a small hole in each strawberry and fill with
cream cheese. Dip the strawberry tops in almond
flour and refrigerate for 20 minutes before serving.
1.8 g, Fat: 7.5 g

Tuna Patties
If you’re tired of tuna salad, here’s another quick, simple
way to enjoy tuna.
Ingredients
2 (5-ounce) cans chunk light tuna in water, drained
1 large egg
2 tablespoons mayonnaise
⅛ cup extra virgin olive oil
½ stick butter
Directions
1. Make sure the tuna is drained very well. Combine the
tuna, egg, mayonnaise, almond flour, olive oil, salt,
and pepper in a bowl. Stir to combine very well.
2. In a 12-inch square nonstick skillet, melt the butter
over medium heat. Drop a quarter of the tuna
mixture into the melted butter and form a patty
about 5 inches in diameter. Make three more patties
with the remaining mixture.
3. Fry the patties for about two to five minutes on each
side. When the edges begin to brown, flip the patties
to cook the other side for three to four minutes or
until the patties are set around the edges.
4. Lower the heat and to cook the patties until the
center is firm and most of the butter has been
absorbed. You may flip the tuna patties several more
times to help the butter fully absorb.
5. Once the patties have cooked through, turn the heat
off and allow the patties to finish absorbing all of the

remaining butter. The patties should be brown and
crispy. Serve immediately.

Day-9
Detoxing Liver Cleanse Smoothie
Due to the number of carbohydrates in each serving of this
smoothie, it is probably not a good idea to use it once you
are in ketosis.
Ingredients
Three beets, shredded
Three carrots, shredded
2 cup fresh spinach
1 cup dandelion greens
Zest of 1 lemon
One lemon, peeled after zesting
One apple, sliced
1 cup red cabbage
2 tbsp coconut oil
Enough filtered water to make it smooth
Directions
1. Add all beets and carrots to a high-speed blender and
pulse until the hard vegetables are broken down with
enough water to keep it loose enough to move.
2. Add apple slices and cabbage with a bit more water.
Pulse until just thin enough to move.
3. Add the other ingredients, pulse to break down.
4. Add enough water to fill blender canister to ¾ full.
5. Blend on high until liquified. More water can be
added to reach the desired consistency.
6. Drink 8 ounces once or twice a day to boost your liver
function and detox that vital organ.
7. This blend will remain good for two days in the
refrigerator. Store in a tightly closed, plastic
container.

3.6 g, Fat: 9.5 g

Grilled Balsamic Radicchio
Radicchio is the vegetable that resembles a small red
cabbage. It is often passed over because of its bitter taste
or simply because people do not know what to do with it.
It is best eaten when it has been charred on a grill or
under a broiler. Balsamic vinegar and Truvia take away
most of the bitterness and transform it into a savory side
dish.
Ingredients
one 4-inch radicchio (choose one that is bright and
ﬁrm)
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Pinch of salt
Directions
1. Preheat a grill or broiler on high heat.
2. Cut the radicchio into 12 thin wedges, leaving the
core attached to hold the leaves together.
3. In a large bowl, combine the vinegar, oil, Truvia, and
salt. Stir to combine completely. Add the radicchio to
the balsamic mixture and toss to coat evenly. Let the
radicchio sit in the mix, tossing several times until
the balsamic mixture is absorbed.
4. Grill or broil the radicchio wedges on each side until
the edges are slightly charred. This will only take
about three to ﬁve minutes per side.
5. Store the grilled radicchio in a glass bowl covered
tightly.
0.63 g, Fat: 2.61 g

Roasted Eggplant Dip
Prep+ Cook Time: 1 hour; Serving: 16
Serve this dip with crackers or use as a spread in a low-carb
wrap. This meal makes an excellent complement to any
protein, especially grilled chicken or steak.
Ingredients
2 eggplants, about 1 pound each
⅓ cup chopped roasted red peppers
⅓ cup extra virgin olive oil
⅓ cup pine nuts
2 tablespoons freshly squeezed lemon juice
1 tablespoon crumbled feta cheese
Optional: garlic powder to taste
Optional: fresh oregano to taste, reserve some to
sprinkle on top
Directions
1. Preheat the oven to 400°F. Slice the eggplants in half
lengthwise. Place them on a foil lined rimmed baking
sheet. Roast them uncovered for about one hour or
until eggplants are very soft.
2. Set eggplants aside until they are cool enough to
handle. Scrape all of the cooked ﬂesh out of the
eggplant skins and place in a food processor. Discard
the skins.
3. To the food processor, add red peppers, olive oil, pine
nuts, and lemon juice. Puree the mixture until
smooth. Season with pepper or salt.
4. Pour the dip in a bowl and top with crumbled feta
cheese and reserved oregano.
1.05 g, Fat: 6.26 g

Day-10
Baked Eggs With Cream And Herbs
Are you looking for an elegant, simple, and delicious
breakfast dish that is as easy to make for one as it is for a
large crowd? Look no further!
Ingredients
1 large egg
½ tablespoon butter, room temperature
36% heavy cream
1 teaspoon ﬁnely chopped fresh parsley
1 teaspoon thinly sliced fresh chives
Directions
1. Preheat the oven to 350°F. Generously coat the
bottom and sides of a 1-cup, oven-safe ramekin with
½ tablespoon butter.
2. Crack the egg into the ramekin. (If you are adding
additional vegetables to the recipe, place them into
the ramekin ﬁrst.) Drizzle the heavy cream over the
egg. Sprinkle the top of the egg with the fresh herbs,
salt, and pepper.
3. Place the ramekin on a baking sheet and bake for 15
to 20 minutes or until the egg white is opaque and
the yolk is just beginning to set. Let sit for an
additional 5 to 10 minutes before serving in the
ramekin.

Pecan Bars
Prep+ Cook Time: 45 minutes; Serving: 12 bars
Ingredients:
2 cups pecan halves, toasted, crushed
½ cup shredded coconut
½ cup coconut oil, melted
¼ teaspoon stevia, liquid
½ cup golden flax seeds meal
1 cup almond flour
Two tablespoons almond butter
Directions:
1. In a bowl, mix the almond flour, flax seeds meal, and
shredded coconut.
2. Add crushed pecans and stir again.
3. Add in remaining Ingredients and mix well until you
get a crumbly mixture.
4. Line a baking pan with parchment paper and place in
the prepared mixture. Press to flatten and bake in
preheated oven for 25 minutes at 350F.
5. Allow to cool after removing form oven. Slice into
bars and serve.
4.0 g, Fat: 26.3 g

Easy-Does-It Soup
Are you recovering from an illness? This recipe is for you!
Packed with nutrients, this soup is designed to be easily
digestible and free of any Ingredients that may not agree
with a sensitive stomach.
Ingredients
1 quart Swanson Chicken Broth, 100% Natural
1 cup peeled and cubed butternut squash
¼ cup ghee
½ cup sliced celery
¼ bowl diced onion
¼ cup coconut milk, full-fat and unsweetened
8 egg yolks (discard whites)
Salt to taste
Directions
1. Combine the chicken broth, butternut squash, ghee,
celery, onion, and coconut milk in a pot set over
medium heat. Bring the soup to a simmer. Simmer for
35 minutes or until the squash is tender and easily
pierced with a fork.
2. Transfer the soup to a blender. Place the lid on the
mixer, removing the center of the lid to allow steam
to escape. Alternatively, leave the lid slightly ajar,
cover the lid with a clean towel to prevent
splattering, and puree until thoroughly combined.
Return the stew to the pot and set over low heat.
3. Place egg yolks into a large bowl. Add ¼ cup of the
soup to the egg yolks and whisk to combine. Add ¼
cup of the soup to the egg yolks and whisk again to
combine.

4. Pour the tempered egg yolks into the pot of soup,
stirring very well to combine. Stir constantly while
heating the soup until it reaches 140°F. This should
only take about ﬁve minutes. Pour into Mason jars to
freeze or serve immediately.
Nutrition Facts Calories: 286 calories, Carbohydrate: 6.85
g, Protein: 7.05 g, Fat: 25.60 g

Day-11
Blueberry Almond Spoonbread
Almond flour has a similar grainy texture to cornmeal and
makes a great low-carb substitution. Adjust the amount of
water for your preference. More water will create a softer,
spoonable bread pudding-like consistency while less water
will produce a muffin-like result. Either way, it's delicious!
Ingredients
1 tablespoon butter
1 large egg
½ tablespoon flax seeds meal
Pinch of salt
2–4 tablespoons water
⅛ cup fresh blueberries
Directions
1. Spread the batter at the bottom of a large mug.
Microwave the butter until it's completely melted.
Swirl the butter around in the mug to coat the sides
almost to the top.
2. In a small bowl, combine the egg, almond flour, flax
seeds meal, Truvia, salt, and water. Stir until they are
thoroughly combined. Pour any excess butter from
the mug into the batter and stir. Pour the mixture into
the cup. Drop the blueberries into the batter,
distributing them evenly.
3. Microwave the batter for one to one and a half
minutes on high. Microwave ovens vary, so you may
need to adjust the time to obtain the consistency you
are looking for. The center of the pudding should be

set. Serve the dessert in the mug immediately. It will
be very hot!

Kale Shreds
Prep+ Cook Time: 15 minutes; Serving: 4 cups Kale can be
difficult to eat in its raw state, but when treated properly, it
is a great base vegetable for salads. Curly (Scotch) or flat
(Lacinato) kale can both be prepared with this method. Buy
at least 1½ pounds of kale to yield 4 cups or 1 pound of
prepared, stemless leaves.
Ingredients
1 bunch of kale leaves, choose bright green, firm, and
undamaged leaves
¼ teaspoon salt
1 teaspoon cider vinegar
Directions
1. Remove the tender leaves from the sturdy stem by
holding the stem in one hand and quickly pulling the
leaf off by pinching your fingers against the stem,
working from stem to tip with one pass. You should
be left holding the thickest portion of the stem.
2. Submerge the leaves in a bowl of cold water,
swishing them several times. Let the leaves and
water sit for several minutes to allow any dirt and
sand to settle on the bottom. Remove the leaves
from the water and dry them thoroughly by rolling
them in paper towels.
3. Cut the washed leaves into thin strands. Return the
leaves to a large bowl and sprinkle the salt and
vinegar over them. Use your hands to squeeze and
toss the leaves. You want to press hard enough to
begin breaking down the tough leaves. The salt and
vinegar will continue to soften the leaves.
4. Refrigerate the leaves in a large zip-top bag for about
three days.

1.08 g, Fat: 0.23 g

Chicken Salad
This chicken salad is excellent served warm.
Ingredients
4 cups shredded, cooked chicken breast, white meat
only (discard skin and bones)
⅔ cup mayonnaise
¼ cup diced celery
1 tablespoon grated yellow onion
1 tablespoon Dijon mustard
¼ cup chopped fresh parsley
Directions
1. In a bowl, combine all ingredients. Enjoy!

Day-12
Bacon-Cheddar Omelet w/ Chives
This is a breakfast that anyone would enjoy, not just those
on keto but the best thing is that it's the perfect start to
your day and it doesn't take all that long to cook.
Ingredients
Two slices bacon, cooked
1 tbsp bacon fat
Two large eggs, beaten
2 tbsp Cheddar cheese
1 tsp chives
salt to taste
Directions
1. Cook your bacon, either in slices or cut it up and fry it
in pieces.
2. Shred your cheese. You can use the pre-packaged
shredded cheese, but you must include the carbs
that are added to prevent clumping in the package.
3. Mince your chives.
4. Heat bacon fat over low-medium heat.
5. Add beaten eggs when the fat sizzles. Season with
salt, pepper and about half the chives.
6. When the edges have set, add your bacon and allow
to cook for another 30 seconds.
7. Add most of the cheese to the center of your omelet.
Flip one side up and hold in place to allow melting
cheese to 'glue' it together. Repeat with the other
three sides to create a burrito-like form.
8. Turn oﬀ heat. Flip your omelet and allow to sit for 30
seconds or so to let the cheese melt.
9. Plate, garnish with leftover bacon bits, cheese, and
chives. Enjoy!

Nutrition Facts Calories: 463 , Fats: 39g , Net Carbs: 1g ,
Protein: 24g

Thyme Onion Rings
Ingredients:
Two sweet onions, large
1 ½ cups almond flour
Two tablespoons thyme, fresh, chopped
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon black pepper
Two eggs
Directions:
1. Preheat oven to 400o
F.
2. Wash and slice the onion into rings.
3. Combine the almond flour, thyme, salt, garlic powder
and black pepper in a bowl. Whisk the eggs in a
separate bowl.
4. Dip each onion ring into the egg mixture and dredge
through flor mix. Arrange onion slices onto a baking
sheet.
5. Bake in preheated oven for 25 minutes, turning over
halfway through. Serve while still hot.

Ingredients:
0.5 lb. Mini potatoes
7 oz. thick-cut bacon
Fresh ground pepper
Pure ground salt
One teaspoon rosemary, chopped
One tablespoon olive oil
One teaspoon smoked paprika
Directions:
1. Wash, dry, and cut potatoes into 1-inch cubes.
2. Place the potatoes in a medium-size pot with salted
boiling water.
3. Cook potatoes for 3-4 minutes.
4. Meanwhile, preheat oven to 420F and line baking tray
5. Drain the potatoes and place in a bowl.
6. Season with salt and pepper. Add rosemary, smoked
paprika, and olive oil.
7. Combine while tossing, until potatoes are evenly
coated.
8. Cut the bacon slices in halves and wrap around
potatoes. Secure with a toothpick.
9. Arrange onto a baking sheet and bake for 15
minutes. Flip on the other side and cook for 15
minutes more. Remove toothpicks before serving.
Nutritional Facts Calories: 247, Carbohydrates: 9.4 g,
Proteins: 13.2 g, Fat: 17.6 g

Day-13
Triple Cheese, Bacon & Tomato
Frittata
This frittata will remain good for up to a week in the
refrigerator Ingredients
1 cup cherry tomatoes
Six slices bacon
Ten eggs
¼ cup heavy cream
½ cup sharp cheddar cheese, shredded
¼ cup Parmesan cheese
¼ cup Feta cheese, crumbled
Directions
1. Cut bacon into bite-sized pieces and fry in an oven-
safe pan over medium heat until crispy. Cast iron is
best since it can easily go from stovetop to oven
without a problem. However, if you do not have a
cast-iron pan, you may need to transfer all
Ingredients to a glass baking dish. Do not drain
bacon.
2. Slice cherry tomatoes in half or quarters depending
on size. Add to pan with crispy bacon and cook for 3-
4 minutes.
3. In a large bowl, whisk eggs well. Add cream and
combine thoroughly.
4. Add all cheeses to the egg mixture and mix well.
5. Pour egg and cheese mixture to the pan and allow to
cook for about 2 minutes. Transfer the pan to the
oven at 375 o
F for 20-25 minutes or until eggs are
done in the center and top is lightly browned.
6. If you must transfer your Ingredients to a glass
baking dish, add the bacon and tomato mixture
Get your Ketogenic Instant Pot meal plan
today!

before pouring the eggs into the dish. You may need
to cook for an additional 5 minutes or so to ensure
doneness.
Nutrition Facts Calories: 210 , Fats: 16.3g ,Net Carbs: 2.8g
, Protein: 13.8g

Mango Fruit Roll
Ingredients:
Four mangoes, peeled and cubed
One orange, juiced
Two tablespoons powder erythritol
Directions:
1. Combine mango, orange juice and powder erythritol
in a food processor; pulse until blended and smooth.
2. Line baking sheet with parchment paper and spread
over mango puree in a ¼-inch thick layer.
3. Dry the mango for 4-8 hours, depending on the
thickness at 140F.
4. When the fruit leather is dry and not sticky to the
touch, remove from the oven and peel from the
paper; cut in long strips, 2-inches wide and roll before
serving.
0.9 g, Fat: 0.1 g

Coconut Shrimp with Peanut Sauce
Use frozen prepared shrimp, and this recipe comes together
very fast! Completely thaw the shrimp, rinse under cold
water, and dry thoroughly on paper towels before coating.
Ingredients
1 tablespoon egg white (about half of a large egg)
1 tablespoon extra-virgin olive oil
1 pound large shrimp, peeled and deveined with the
tail still attached
6 tablespoons ﬁnely shredded coconut, unsweetened
One batch or ½ cup Peanut Sauce
Directions
parchment paper.
2. In a bowl, mix the egg white and olive oil, whisk with
a fork until combined. Mix the egg white with the
shrimp and toss to coat evenly.
3. Once the shrimp is covered with the egg mixture,
sprinkle the coconut over the top. Use a spatula to
stir the shrimp with the coconut until they are evenly
coated. Put the shrimp on a parchment-covered
baking sheet.
4. Bake the shrimp for about 5 to 10 minutes. Be careful
not to overcook! The shrimp are ready when they are
bright orange on the outside and opaque white in the
center. The coconut will brown on the edges and
create a crisp coating. You can also help the coconut
brown and crisp by turning on the broiler and setting
the pan on the very top rack, but do not take your
eyes oﬀ of them! Divide the shrimp into four portions
and serve with ⅛ cup of the Peanut Sauce.

Nutrition Facts (with peanut sauce) Calories: 289,
Carbohydrate: 3.35 g, Protein: 18.47 g, Fat: 22.36 g

Day-14
Amazing Keto Bread
Light and fluffy with enough of a bite to make you think
you're cheating horribly on your diet. You'll assume you're
eating real wheat bread! Make a loaf or shape into buns to
use for sandwiches. This recipe will remind you just why you
switched to the ketogenic lifestyle.
Ingredients
1 ½ cup almond flour or meal
1/3 cup psyllium husk powder
½ cup coconut flour
½ cup flax meal
2 tsp garlic powder
2 tsp onion powder
2 tsp cream of tartar
1 tsp baking soda
1 tsp salt
2 tbsp erythritol (opt)
5 tbsp sesame, sunflower, flax or poppy seeds OR 1-2
tbsp caraway seeds
Six large egg whites
Two large eggs
2 cup boiling water
Directions
1. Preheat your oven to 350 O
F.
2. In a bowl, mix almond flour/meal, coconut flour, flax
meal, psyllium, garlic and onion powders, erythritol,
baking soda, cream of tartar and salt.
3. Add egg whites and eggs. Using a mixer, combine
until dough is thick.
4. Add boiling water and mix well until combined.

5. Form a loaf and place into non-stick or greased loaf
pan OR divide the dough into six pieces to make
sandwich buns. Place buns on the non-stick or
parchment-lined baking sheet. Top loaf or muﬃns
with your choice of seeds, pressing seeds lightly into
the dough so they will stick.
6. Bake loaf for 75 minutes. Bake buns for 45-50
minutes.
7. Remove from oven and allow the tray to cool before
transferring bread or buns to a cooling rack to cool to
room temperature. If you are using either loaf or buns
within two days, then they may be stored in an air
proof container at room temperature. Otherwise,
freeze for later use.
4.4 g, Fat: 8.5 g

Sautéed Savory Mushrooms
Although soy sauce is used in this recipe, these do not take
on a strong soy flavor. The soy sauce adds richness and
depth to the earthy flavor of the mushrooms, making them
the perfect complement to any meal.
Ingredients
2 8-ounce packages baby portabella mushrooms
2 tablespoons of butter
1 tablespoon soy sauce
Directions
1. Quickly wash any dirt off the mushrooms. Use as little
water as possible to do so. You may also use a pastry
brush to brush the dirt off if they are not very dirty.
Trim the dry ends from the bottom of the mushrooms
and cut them into quarters.
2. Heat the butter in a nonstick skillet over medium
high heat until melted. Add the mushrooms, soy
sauce, and Truvia to the butter. Sauté the mushrooms
until they have released all of their liquid and
absorbed the butter. Serve immediately.
1.89 g, Fat: 4.05 g

Jalapeno Poppers
Ingredients:
16 jalapenos
16 slices bacon
One teaspoon salt
One teaspoon paprika
4oz. cream cheese
¼ cup shredded cheddar cheese
Directions:
1. Preheat oven to 350o
F.
2. Cut bacon in half; cut the jalapenos in half
lengthwise.
3. Mix the cream cheese and cheddar in a bowl.
4. Fill each jalapeno with the cheese mix and wrap-
around with bacon. Sprinkle with salt and paprika and
place into a baking dish lined with foil.
5. Bake the poppers for 25 minutes; serve while still
hot.
4.7 g, Fat: 12.7 g

Recipes for week 3
Day-15
Five-Star Breakfast Sandwich
Matt’s all-time favorite food is a breakfast sandwich. What
sets this one apart is the Parmesan cheese–crusted
sandwich bread. It’s a little bit of extra work, but it’s well
worth it!
Ingredients
One large egg
Two slices The Best Keto Bread
Two tablespoons grated Parmesan cheese
One slice cheddar cheese
One slice fontina cheese
One slice bacon, cooked until crispy
Three slices avocado
Directions
1. Heat a skillet and grease it's surface with coconut oil
spray.
2. When the skillet is hot, crack in the egg and cover
the pan with a lid. Cook until the white is cooked
through and the yolk is cooked to your liking. Remove
the egg from the skillet and set aside.
3. Preheat the oven broiler to high.
4. Spray one side of each slice of keto bread with
coconut oil spray, then evenly sprinkle the Parmesan
on the sides sprayed with oil. Press the cheese into
the bread with your hands, if needed.

5. Put the bread in the hot skillet, cheese side down.
Cook for 2 minutes, or until the cheese has browned
and hardened. Remove from the skillet and set one
slice, cheese side down, on an oven-safe plate.
6. Layer the cheddar and fontina cheeses on the bread.
Cut the bacon in half and layer on top of the cheese.
Place in the oven and broil for 2 to 3 minutes, until
the cheese has melted.
6.0 g, Fat: 6.7 g

Creamless Creamy Chicken Soup
Prep+ Cook Time: I hour; Serving: 8
Rich and creamy, yet not a drop of cream! Macadamia nuts
are a versatile ingredient, and this soup highlights their
usefulness as a thickening agent. If the soup becomes too
thick after it is pureed, add a little more water to thin to
your liking.
Ingredients
½ cup olive oil
¼ cup ﬁnely diced yellow onion
½ cup diced carrots
1 cup sliced celery
1 quart Swanson Chicken Broth, 100% Natural
1 cup macadamia nuts
1 cup of water
2 cups diced cooked chicken breast
Optional: salt and pepper to taste
Optional: Herbs de Provence or Italian herbs to taste
Directions
1. Heat the olive oil in a large pot over medium heat.
Add the onion, carrots, and celery. Sauté the
vegetables, until the onion is translucent.
2. Add the broth and macadamia nuts. Heat until the
soup reaches a simmer then reduce the heat to
maintain a slow simmer. Simmer for 35 minutes until
the vegetables are tender.
3. Pour the soup into a blender. Make sure the steam
can escape from the mixer by removing the center of
the lid or by leaving it slightly ajar. Cover the lid with
a towel to prevent splattering and blend until the
macadamia nuts are completely pureed. Pour the
soup into the pot.

4. Pour a cup of water into the mixer and run the
blender for a few seconds until all the soup clinging
to the sides has been combined with the water. Add
the water to the soup to thin the consistency.
5. Add the chicken to the broth and season to your
liking. Heat just until hot then serve.

Olive, Basil, and Almond Tapenade
Although tapenade is typically used as a spread or a dip, try
using this as a topping for grilled meats. It is an easy way to
wake up plain chicken or add ﬂavor to a mild white ﬁsh.
Ingredients
2 cups pitted green olives
½ cup slivered almonds
½ teaspoon minced fresh garlic
1 tablespoon lemon juice
1 teaspoon drained capers in brine
½ cup loosely packed fresh basil leaves
½ cup extra virgin olive oil
Pinch of salt
Directions
1. Place the olives, almonds, garlic, lemon juice, and
capers in the bowl of a food processor.
2. Cut the basil leaves and add them to the food
processor and pulse a few times.
3. Add the olive oil and a pinch of salt. Pulse the food
processor until mixture forms a coarse paste but still
has texture.
4. Transfer to a bowl, cover, and refrigerate until ready
to serve.

Day-16
Protein Waffles
These waffles are an excellent way to kickstart the day
Waffles:
Four large eggs
¼ cup natural peanut butter
¼ cup mascarpone cheese
¼ cup unsweetened almond milk one scoop
unflavored whey protein powder
Two tablespoons unsalted butter, melted
Toppings (Optional):
Sugar-free maple syrup
Natural peanut butter
Whipped cream
Directions
1. On medium setting, preheat waffle iron.
2. Put all the waffle Ingredients in a large mixing bowl
and combine using a whisk or an electric hand mixer.
3. Grease waffle iron with coconut spray.
4. Using a ½-cup measuring cup, scoop up some of the
batter and pour it into the center of the waffle iron.
Close the lid and allow the waffle to cook for 4 to 4½
minutes, until golden brown.
5. Make a total of three waffles.
6. Serve the waffles with maple syrup, peanut butter,
and whipped cream, if desired.
Nutrition Facts Calories: 409 , Fat: 32.7 g , Protein: 24.3 g
,Carbs: 5.3 g ,Fiber: 2 g

Cucumber and Avocado Relish
Prep+ Cook Time: 2 hours 5 minutes; Serving: 10; SERVING
SIZE: ¼ cup Ingredients
2 cups finely diced cucumber
1 cup finely diced avocado
¼ cup finely diced onion
2 tablespoons freshly squeezed lime juice
⅛ cup extra virgin olive oil
⅛ teaspoon garlic powder
Optional: red pepper flakes to taste
Directions
1. Mix all Ingredients gently to combine. Season with
salt. Allow this to sit for two hours before serving. The
salt and lime juice will soften the onion and cucumber
and draw out some of the natural liquid. Cover and
refrigerate.
2. Gently toss again just before serving.
0.43 g, Fat: 4.28 g

Cauliflower Bites
Ingredients:
4 cups cauliflower florets
1 cup almond flour
¼ cup Parmesan, grated
Two eggs beaten
One teaspoon cayenne
One teaspoon garlic powder
Directions:
1. In a bowl, mix the almond flour, parmesan, cayenne
pepper, and garlic powder.
2. In a separate bowl, whisk the eggs.
3. Dip the cauliflower florets into the egg mixture and
transfer in a bowl with almond flour mix. Toss to coat
well.
4. Heat 2-inches oil in a large skillet. Add cauliflower
florets and cook for 2-3 minutes or until evenly
golden. Place on paper towels to drain and serve.
2.1 g, Fat: 0.2 g

Day-17
Three-Cheese Spinach Frittata
Ingredients
Eight large eggs
¼ cup heavy whipping cream
¼ cup of water
⅓ cup shredded cheddar cheese, plus extra for the
top (optional)
⅓ cup shredded Gruyère cheese, plus extra for the
top (optional)
⅓ cup shredded fontina cheese, plus extra for the top
(optional)
¾ teaspoon pink Himalayan salt
¼ teaspoon ground black pepper
1 (10-ounce) package frozen spinach, thawed and
drained
Directions
1. Preheat an oven to 350°F and apply grease to a 12-
inch cast-iron skillet with coconut oil spray.
2. Put the eggs, cream, and water in a large mixing
bowl and whisk to combine. Add the three kinds of
cheese and seasonings and whisk together.
3. Pour the egg mixture into the greased skillet. Add the
spinach, distributing it evenly throughout the skillet.
Top with additional shredded cheese, if desired.
4. Bake for 35 to 40 minutes, until set in the center and
lightly browned on the top. Allow to cool slightly
before slicing and serving.
Nutrition Facts Calories: 148 , Fat: 10.6 g , Protein: 10.4 g ,
Carbs: 1.4 g ,Fiber: 0 g

Pepperoni and Pesto Pizza
The best way to make this pizza is to put the toppings on
the dough before baking. This way, the toppings will not
make the pizza soggy, nor will they slide off, creating a very
messy eating experience.
Ingredients
One batch Fiber Rolls dough
Four tablespoons Kale Pesto
2 ounces sliced fresh mozzarella (about ¼ cup)
1 ounce sliced pepperoni (about 16 slices)
Directions
aluminum foil. Generously grease the foil. A nonstick
baking mat may also be used. The parchment paper
should be avoided, as it tends to burn.
2. Divide the Fiber Rolls dough in half. Put each half on
the baking sheet and use wet hands to press into a
flat circle about 8 to 9 inches across.
3. Spread two tablespoons of the Kale Pesto onto each
pizza round. Top each pizza with half of the pepperoni
and mozzarella. Bake for 30 minutes in the bottom
third of the oven.
4. After baking, let the pizza cool for about five minutes.
If the oil from the pesto has seeped over the sides of
the pizza, it will reabsorb while cooling. Slice each
pizza into four pieces and serve.

Sriracha Scallop Roll
A cross between sushi and a burrito! All the great sushi
flavors are here without all of the carbs.
Ingredients
1-16 ounces raw sea scallops, cleaned
¼ cup mayonnaise
½ tablespoon sriracha sauce
8 large sheets SeaSnax seaweed snacks
1 avocado
Directions
1. Dry the scallops thoroughly on paper towels. Grease
a nonstick pan lightly and heat over medium heat.
Cook the scallops until they are ready by searing
them. The flesh will opaque through the entire
scallop. Do not overcrowd the pan. The scallops will
release a lot of liquid while they are cooking. If
allowed to cook in the liquid, they will become soggy.
2. If the scallops are large, chop them into bite-size
pieces. Mix the cooked scallops with the mayonnaise
and Sriracha sauce.
3. Lay two sheets of the seaweed on a cutting board.
Offset them slightly to make a wider rolling surface.
Place one-quarter of the scallop mixture on top of the
seaweed. Add a quarter of the avocado slices and
any additional fillings. Roll the scallops and seaweed,
folding in the edges—similar to a burrito. Place the
roll seam side down on a plate and serve
immediately.

Day-18
Lemon Cheesecake Pudding
This recipe is for the days you need something just sweet
enough but is still satisfying.
Ingredients
8 oz cream cheese, softened
½ cup heavy cream
4-5 packets artiﬁcial sweetener, Stevia or erythritol
½ tsp lemon extract
Directions
1. Combine all Ingredients well with a hand mixer.
2. Spoon into pudding dishes.
4.6 g, Fat: 25.3 g

Mackerel Salad
Ingredients
5.3 ounces of mackerel fillet
A tablespoon of virgin olive oil
A slice of cheddar cheese (shredded would be
preferred)
A finely sliced tomato
¼ a cup of chopped asparagus
A finely sliced onion
A dash of salt and pepper
Directions
1. First, obtain a grill and then coat it with some of the
olive oil and grill the mackerel until it takes a golden
brown tinge. While grilling obtains a large bowl and
toss in the onions, asparagus, and tomatoes and mix
them together.
2. Once the mackerel fillets are cooked toss it into the
salad mix and then sprinkle the shredded cheese and
the remaining olive oil on top.
3. Season the salad with the required amount of salt
and pepper and simply enjoy!
4.6 g, Fat: 16.5 g

Deviled Clams
Canned clams are readily available and are great to use in
this recipe. If you have fresh clams, steam them first, being
sure to remove any loose parts before combining with the
remaining ingredients.
Ingredients
½ batch of baked Fiber Rolls, cut into large cubes
1 cup drained, minced steamed clams [about 2 (6.5-
ounce) cans]
½ stick butter
¼ cup chopped fresh parsley
⅛ teaspoon onion powder
⅛ teaspoon garlic powder
Optional: paprika to taste
Directions
1. Preheat the oven to 425°F. Place four ramekins or 8
clamshells on a foil-lined baking sheet.
2. Place the cubes of Fiber Rolls into a food processor.
Pulse the blade until the rolls are chopped into
excellent bread crumbs.
3. Add the remaining Ingredients to the food processor
and continue to pulse until thoroughly combined.
4. Divide the mixture into equal portions and fill the
ramekins or clamshells. Sprinkle the tops with
paprika if using. Bake for 25 minutes until the clam
mixture has puffed up and turned golden brown.

Day-19
Chorizo Cotija Morning Muffins
Having these flavorful high-fat, high-fiber muffins to keep
you satisfied between meals can be hugely beneficial when
first switching to a ketogenic diet.
Ingredients
6 ounces fresh (raw) chorizo
½ cup (1 stick) unsalted butter, melted
Four large eggs
¼ cup of water
1 cup golden flax meal
¼ cup coconut flour
1 cup shredded Cotija cheese (about 4 ounces), plus
extra for garnish (optional)
One teaspoon baking powder
½ teaspoon pink Himalayan salt
½ teaspoon dried oregano leaves
¼ teaspoon chili powder
¼ teaspoon paprika
Directions
1. Heat the oven to 350°F in advance and then line a
standard-size 12-well muffin tin with paper liners.
2. Heat a medium-sized skillet over medium-high heat.
Slice open the chorizo links and squeeze the sausage
into the hot skillet. Using a spatula, flatten and break
apart the sausage. Cook for five minutes, until
cooked through. Set the chirozo on a paper towel
after removing it from the skillet.
3. Put the melted butter, eggs, and water in a large
bowl and combine using a whisk. Add the flax meal,

coconut flour, Cotija cheese, baking powder, and
seasonings and mix with a rubber spatula.
4. Add the cooked chorizo and stir to combine. Using a
cookie scoop or spoon, scoop the mixture evenly into
the 12 cupcake liners, filling them nearly to the top.
5. Bake for 20 minutes, or until a toothpick inserted in
the center of a muffin comes out clean. Allow to cool.
Garnish with extra Cotija, if desired.
6. Store leftovers in a sealed container or zip-top plastic
bag for up to a week. To reheat, microwave for 30 to
45 seconds. Unfortunately, these muffins do not
freeze well.
Carbs: 5.4 g , Fiber: 3.5 g

Spinach and Ricotta Filled Portabella
Mushrooms
Portabella mushrooms make a very satisfying meat-free
meal. They are also conveniently sized for individual
portions. Choose mushrooms that have a deep rim as it will
help contain the filling.
Ingredients
1 pound portabella mushroom caps (about four large)
½ cup drained and packed cooked spinach
¾ cup full-fat ricotta cheese
⅓ cup extra virgin olive oil
½ cup grated Parmesan cheese
1 large egg
1 teaspoon minced garlic
Directions
1. Preheat the oven to 425°F and line a baking sheet
with aluminum foil.
2. Clean the mushroom caps by brushing any dirt off
with a pastry brush. Scrape the dark gills out after
removing the stem with a spoon. Be careful to leave
the edge of the mushroom intact. Season the inside
of the mushrooms with salt and pepper. Bake these
for about 15 minutes while you prepare the filling.
This gives the thick mushrooms a head start in the
baking process. Alternatively, you can grill these to
add additional smoky and charred flavor.
3. Combine the remaining Ingredients and stir very well.
Fill each prebaked mushroom cap with one-quarter of
the filling mixture. Return the baking sheet to the
oven and bake for 25 to 30 minutes. The tops should

be slightly browned, and the mushroom caps should
be tender. Allow to cool for 5 to 10 minutes before
serving.
Nutrition Facts 357 calories, Carbohydrate: 5.65 g,

Zucchini Fritters
Ingredients:
One large zucchini, finely grated
1 ½ tablespoon grated parmesan cheese
One egg whisked
Dash of chili flakes
Fresh ground salt and pepper – just a pinch
Two tablespoons almond flour
Directions:
1. Place grated zucchinis in a clean kitchen towel to
remove excess liquid.
2. Place in a bowl and add remaining ingredients; stir
well to combine.
3. Heat some oil in frying pan and add one tablespoon
of zucchini mixture per pancake.
4. Cook fritters in batches, for 2 minutes per side or
until golden.
5. Serve immediately with favorite sauce.
1.8 g, Fat: 2.7 g

Day-20
Breakfast Cookies
We love to have a grab-and-go breakfast ready for busy
days. These high-fat, high-fiber breakfast cookies are the
perfect way to start your morning. The addition of cacao
nibs gives them a nice chocolaty crunch.
Ingredients
⅔ cup flax meal
Two teaspoons ground cinnamon
½ cup natural peanut butter
¼ cup sugar-free maple syrup
¼ cup unsweetened almond milk
¼ cup cacao nibs
Special equipment:
6-cavity, 3½-inch-diameter silicone muffin top pan
Directions
1. Heat the oven to 300°F and grease a 6-cavity, 3½-
inch-diameter silicone muffin top pan.
2. Put the flax meal and cinnamon in a medium-sized
mixing bowl and blend with a fork. Add the peanut
butter, maple syrup, and almond milk and stir to
combine.
3. Using a rubber spatula, fold in the cacao nibs. Scoop
the batter evenly into the muffin top pan, filling each
cavity to the brim.
4. Bake for 15 minutes, or until the cookies are firm.
Allow to cool in the molds for 20 minutes before
handling and serving.
5. Store leftovers in a sealed container or zip-top plastic
bag for up to a week.

Carbs: 12 g , Fiber: 7.5 g , Sugar alcohol: 0.8 g

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