TABLE OF CONTENTS · The ones for accelerated weight loss are limited in calories and in certain...
Transcript of TABLE OF CONTENTS · The ones for accelerated weight loss are limited in calories and in certain...
TABL
E OF
CON
TENT
S
TIPSTips Before You Get StartedAdditional Notes About Recipes + Allergy Table LegendRecipes - Allergy Table
ABOUT USAbout usKetoDiet AppsCopyright & Disclaimer
293031
1215
ACCELERATED WEIGHT LOSS DIET PLANSPlan 1: Keto Primal Weight LossPlan 2: Keto Paleo Weight Loss (dairy-free)Plan 3: Nut-free Weight Loss
357
SLOW WEIGHT LOSS OR MAINTENANCE DIET PLANSPlan 4: Keto Primal Weight MaintenancePlan 5: Keto Paleo Weight Maintenance (dairy-free)Plan 6: Nut-free Weight Maintenance
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BEFORE YOU GET STARTED
•• There are 6 diet plans you can choose from. The ones for accelerated weight loss are limited in calories and in certain ingredients such as sweeteners and nuts. Since calorie intake is different for everyone, you may need to add snacks from the Savory Snacks Chapter (p. 69) if your requirements are higher.
•• Diet plans for slow weight loss or weight maintenance are higher in calories and allow for more types of foods such as bread substitutes and sweeteners.
•• All diet plans have have been created for family use - not for individual use (i.e. multiple servings). If you need a diet plan with servings for one person only, you will have to adjust the recipes and serving sizes. You can also download my free meal plans which I created for individual use.
•• I used the KetoDiet App to calculate the nutrition facts and create all 6 diet plans. You can use my App to plan your diet and make your own diet plans.
•• Some recipes include side dishes, while other recipes have side dishes added. Nutrition facts are calculated for all meals including side dishes. Any ingredients marked as “optional” are excluded from nutrition facts.
1
TIPS
ADDITIONAL NOTES ABOUT RECIPES
•• Several recipes include dairy-free alternatives which you can use for paleo-friendly meal plans.
•• For a nut-free version of Keto Buns, check out this recipe on my blog or use the Fluffy Grain-free Sunflower Bread (page 20).
•• When making Fluffy Grain-free Sunflower Bread (p. 20): When mixing wet and dry ingredients, immediately after you pour the egg yolk mixture into the dry mixture, add the whipped egg whites and gently mix in. If you wait too long between adding the egg yolk mixture and egg whites, the dough will clump up, as it contains psyllium which is very absorbent.
•• When making Pork Tenderloin (p. 172): You can either use one large loin (see the photo) or 2-3 small tenderloins.
2
TIPS
ALLERGY INFORMATION
DAIRY
EGGS
FISH
SHELLFISH
NIGHTSHADES
NUTS
PORK
VEGETARIAN MEAL
Common allergens and dietary preferences are highlighted for each meal. You can find a complete overview for all recipes included in my book on page xxx.
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Spanish Eggs (p. 53) Salmon Roulade (p. 80) + Green & Feta Salad (p. 107)
Chicken Casserole (p. 129) TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
KETO & PRIMAL WEIGHT LOSS
Egg Muffin in a Cup (p. 56) Chicken Casserole (p. 129) Shepherd’s Pie (p. 178)
Zucchini & Pumpkin Hash (p. 48)
Easy Cloud Sandwich (p. 87) Shepherd’s Pie (p. 178)
36.19.8
26.474.6108
13858
22 70
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
28.69.9
18.780.597.8
13006
25 69
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
28.78.3
20.392.5118
15205
25 70
ggggg
kcal%% %
3
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Hot Keto Porridge (p. 68) Curried Chicken Stuffed Avocado (p. 111)
Danish Meatballs with Tomato Sauce (p. 170)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
Low-carb Latkes (p. 51) 3x Meaty Guac Muffins (p. 84)
Chicken Kiev (p. 118) with Vegetable Mash (p. 190)
Pumpkin Mug Cake (p. 61)
Fluffy Cocoa & Berry Omelet (p. 67)
3x Meaty Guac Muffins (p. 84)
Creamy Green Gazpacho (p. 97)
Herbed Fish & Veg Tray (p. 145)
Caesar Salad in a Cheese Bowl (p. 108)
41.924.317.669.8130
15675
18 77
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
48.92326
72.9115
14917
20 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
41.320.520.874.9104
13816
23 71
36.914.322.677
117
14856
21 73
ggggg
kcal%% %
ggggg
kcal%% %
7
4
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Baked Scotch Egg (p. 46) Cream of Zucchini Soup (p. 100)
Turkey Patties with Cucumber (p. 132)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
KETO PALEO WEIGHT LOSS
Spanish Egg (p. 53) Fudgy Protein Bars (p. 95) Lamb Avogolemono (p. 180)
+ Roasted Cauliflower (p. 196)
Eastern European Hash (p. 47)
Chicken Chard Wraps (p. 86) Herbed Fish & Veg Tray (p. 145)
19.25.9
13.375.5104
13194
23 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
41.214.826.472.8114
14507
20 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
31.511.320.188.8108
14466
25 69
ggggg
kcal%% %
5
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Zucchini & Pumpkin Hash (p. 48)
Salmon Nori Rolls (p. 88) Chicken Minestrone (p. 101) TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
Baked Scotch Egg (p. 46)
Spiced Coconut Granola Bars (p. 94)
Beef Meatballs with Zoodles (p. 153)
Egg Muffin in a Cup (p. 56)
Vanilla & Berry Chia Parfait (p. 60)
Beef Meatballs with Zoodles (p. 153)
Sushi: Spicy Tuna Rolls (p. 146)
Thai-Style Chicken Stir-fry (p. 125)
Chicken Nuggets (p. 114) & Cabbbage w Pancetta (p. 198)
29.410.718.768.7107
13486
21 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
26.914.812.173.4123
14873
20 77
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
28.210.917.369.2109
13585
21 74
47.223.423.875.7110
14347
22 71
ggggg
kcal%% %
ggggg
kcal%% %
7
6
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Creamy Keto Smoothie (p. 203)
3x Meaty Guac Muffins (p. 84)
Spicy Thai Noodle Soup (p. 104)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
NUT-FREE WEIGHT LOSS
Breakfast Frittata (p. 54) Spicy Thai Noodle Soup (p. 104)
Pork Skewers + Asparagus and Orange Mayo (p. 166)
Breakfast Frittata (p. 54) Zucchini Lasagna (p. 92) Creamy Mushroom Risotto (p. 186)
33.711.622.167.6107
13297
20 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
20.56.9
13.681.1111
13994
23 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
25.68.6
17.172.4102
12995
23 72
ggggg
kcal%% %
7
almond milk↓ water
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Baked Scotch Egg (p. 46)
Creamy Mushroom Risotto (p. 186)
One-pot Pork Curry (p. 176)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
One-pot Pork Curry (p. 176)
Greek Roast Lamb (p. 181)
+ Creamy Veg Mash (p. 190)
Chai Tea Turmeric Latte (p. 207)
Low-carb Latkes (p. 51)
Easy Cloud Sandwich (p. 87)
Chicken Chard Wraps (p. 86)
Cuban Shredded Beef (p. 151) + Cauli-rice (p. 37)
Perfectly Pulled Pork (p. 163) + Broccoli Patties (p. 192)
24.47.2
17.266
98.9
12496
22 72
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
36.910.326.668.8107
13798
20 72
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
21.55.8
15.775.8116
14174
22 74
31.712.119.681
113
14635
23 72
ggggg
kcal%% %
ggggg
kcal%% %
7
Spanish Egg (p. 53)
8
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Keto Egg Benedict (p. 45) Healthy Salmon Bagels (p. 83)
Cobb Salad in a Tortilla Bowl (p. 112)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
KETO & PRIMAL WEIGHT MAINTENANCE
Chocolate & Orange Spiced Granola + Cream (p. 62)
Zucchini Lasagna (p. 92) Lamb Vindaloo (p. 180) + Spicy Asian Cauli-Rice (p. 189)
Chorizo & Kale Hash (p. 49) Creamy Green Gazpacho (p. 97)
BBQ Chicken Drumsticks (p. 122) + Zucchini Fries (p. 193)
35.619.116.478.2148
17204
18 78
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
41.616.824.988.9137
17316
21 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
47.122.624.578.1138
17226
19 75
ggggg
kcal%% %
9
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Chocolate & Orange Spiced Granola + Cream (p. 62)
Caesar Salad in a Cheese Bowl (p. 108)
Vegetarian Stuffed Avocado (p. 106)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
Spinach & Feta Crepes (p. 55)
Slovak Sauerkraut Soup (p. 99) + 1 Keto Bun (p. 26)
Lamb Meatballs with Feta (p. 182)
Crispy Bacon Pancakes (p. 58)
Keto Hot Chocolate (p. 209)
Slovak Sauerkraut Soup (p. 99) + 1 Keto Bun (p. 26)
Curried Chicken Stuffed Avocado (p. 111)
Salmon & Asparagus Hollandaise (p. 134)
Slow Cooked Beef Korma (p. 150) + Cauli-Rice (p. 37)
48.825.623.273.4151
17985
17 78
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
49.320.928.487.2139
17667
20 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
42.920.622.389
143
17685
21 74
38.721
17.774.6151
17394
17 79
ggggg
kcal%% %
ggggg
kcal%% %
7
10
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Chorizo & Kale Hash (p. 49) Creamy Green Gazpacho (p. 97)
Chicken Satay + Peanut S. (p. 115) & Braised Veg (p. 200)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
KETO & PALEO WEIGHT MAINTENANCE
2x Cinnamon Rolls (p. 64) 3x Meaty Guac Muffins (p. 84)
Chicken Curry Meatballs (p. 127) + Cauli-Rice (p. 37)
Baked Scotch Egg (p. 46) Chicken Curry Meatballs (p. 127) + Cauli-Rice (p. 37)
Slow-roast Pork Belly + “Potato” Salad (p. 168)
51.823.328.569.8141
17007
17 76
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
56.429.726.780.2121
15657
21 72
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
32.612.619.982.3141
17285
20 75
ggggg
kcal%% %
11
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Fluffy Cocoa & Berry Omelet (p. 67)
Vegetarian Stuffed Avocado (p. 106)
Succulent Steak Chimichurri Sauce (p. 158)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
Curried Chicken Stuffed Avocado (p. 111)
Herb-crusted Lamb (p. 174)
+ Veg Mash (p. 190)
Crispy Bacon Pancakes (p. 58)
Zucchini & Pumpkin Hash (p. 48)
Chicken Chard Wraps (p. 86)
Cauliflower & Chorizo Soup (p. 103) + 1 Keto Bun (p. 26)
Ultimate Keto GuacBurger (p. 156)
Healthy Fish Sticks + Slaw (p. 142)
43.721.921.867
160
18375
15 80
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
45.123.521.766.9157
18235
15 80
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
35.218.516.786.6151
17984
20 76
44.720.627.184.4124
16127
22 71
ggggg
kcal%% %
ggggg
kcal%% %
7
Low-carb Latkes (p. 51)
12
2
3
BREAKFAST LUNCH DINNERDAY NUTRITION
1
Chorizo & Kale Hash (p. 49) Creamy Green Gazpacho (p. 97)
Grilled Trout (p. 139)
& Steamed Broccoli (p. 195)
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
NUT-FREE WEIGHT MAINTENANCE
Eastern European Hash (p. 47)
3x Meaty Guac Muffins (p. 84) Roast Duck + Braised Cabbage (p. 131)
Pumpkin Spice Coffee (p. 206)
Ribeye + Horseradish S. (p. 162) & Grilled Veg (p. 191)
41.818.723.172.1146
17295
17 78
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
45.718.127.779.1131
16587
20 73
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
37.111.225.976
161
18686
16 78
ggggg
kcal%% %
Salmon Roulade (p. 80) + Green & Feta Salad (p. 107)
13
5
6
BREAKFAST LUNCH DINNERDAY NUTRITION
4
Spanish Eggs (p. 53) TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
Salmon Nori Rolls (p. 88)
Creamy Keto Smoothie (p. 203)
Baked Scotch Egg (p. 46)
Pork with Chorizo & Kale (p. 172) + Brussels S. (p. 199)
34.310.124.278.8146
17586
18 76
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
33.515.917.671.1140
16524
18 78
ggggg
kcal%% %
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
TOTAL CARBS: FIBER: NET CARBS: PROTEIN: FAT:
CALORIES: FROM CARBS: FROM PROTEIN: FROM FAT:
40.715.824.972.1132
15936
18 76
4221.320.779.5134
16705
20 75
ggggg
kcal%% %
ggggg
kcal%% %
7
Low-carb Latkes (p. 51)
Caesar Salad in a Cheese Bowl (p. 108)
Slow-roast Pork Belly + “Potato” Salad (p. 168)
Succulent Steak Chimichurri Sauce (p. 158)
Creamy Green Gazpacho (p. 97)
Vegetarian Stuffed Avocado (p. 106)
Pork with Chorizo & Kale (p. 172) + Brussels S. (p. 190)
14
almond milk↓ water
15
TIPS
RECIPES - ALLERGY TABLE
DAIRY
EGGS
FISH
SHELLFISH
NIGHTSHADES
NUTS
PORK
VEGETARIAN MEAL
Below is a complete overview for all recipes included in The KetoDiet Cookbook.
DAIRY
16
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
ASIAN SPICED BEEF MEATBALLS (p. 154)
BAKED SCOTCH EGGS (p. 46)
BACON DEVILED EGGS (p. 73)
BACON-WRAPPED LIVER PATE (p. 93)
BAKED TUNA “PASTA” (p. 135)
BEST KETO ENCHILADAS (p.165)
BEEF TERIYAKI LETTUCE CUPS (p. 155)
BLACKBERRY COCONUT BARK (p. 211)
ASIAN FISH BALLS WITH SWEET CHILI SAUCE (p. 148)
BEEF MEATBALLS WITH “ZOODLES” (p. 153)
BLACKBERRY & RHUBARB CRISP (p. 217)
BAKED SALMON + ASPARAGUS & HOLLANDAISE (p. 134)
A - BRECIPES
DAIRY
17
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
BRAISED CABBAGE WITH PANCETTA (p. 198)
BONE BROTH (p. 30)
BRAISED SALMON + SPINACH CREAM SAUCE (p. 136)
BRAISE VEGETABLES WITH TURMERIC (p. 200)
BOSTON CREAM PIE (p. 226)
BREAKFAST FRITTATA (p. 54)
BROCCOLI PATTIES (p. 192)
CAULI-PIZZA TARTLETS (p. 197)
CAESAR SALAD IN A CHEESE BOWL (p. 108)
BUFFALO CHICKEN WINGS + RANCH DRESSING (p. 120)
B - CRECIPES
CHAI TEA PANNA COTTA (p. 232)
CHAI TEA TURMERIC LATTE (p. 207)
DAIRY
18
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
CHICKEN CASSEROLE (p. 129)
CHICKEN CHARD WRAPS (p. 86)
CHICKEN CURRY MEATBALLS (p. 127)
CHICKEN KIEV (p. 118)
CHICKEN SATAY WITH “PEANUT” SAUCE (p. 115)
CHOCOLATE CHIP & ORANGE COOKIES (p. 224)
CHOCOLATE CREPES WITH CHANTILLY CREAM (p. 221)
CHOCOLATE & ORANGE SPICED GRANOLA (p. 62)
CHICKEN MINESTRONE (p. 101)
CRECIPES
CHOCOLATE FAT BOMBS (p. 213)
CHOCOLATE HAZELNUT BUTTER (p. 43)
CHORIZO & KALE HASH (p. 49)
DAIRY
19
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
CINNAMON ROLLS (p. 64)
COBB SALAD IN A “TORTILLA” BOWL (p. 112)
CREAM OF ZUCCHINI SOUP (p. 100)
CREAMY CAULIFLOWER & CHORIZO SOUP (p. 103)
CREAMY HOT CHOCOLATE (p. 209)
CREAMY KETO SMOOTHIE (p. 203)
CREAMY LEMON CAULI-RICE (p. 189)
CREAMY MUSHROOM “RISOTTO” (p. 186)
CREAMY KETO COLESLAW (p. 105)
CREAMY GREEN GAZPACHO (p. 97)
CRECIPES
CREAMY VEGETABLE MASH (p. 190)
CRISPY BACON PANCAKES (p. 58)
DAIRY
20
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
CRISPY BBQ CHICKEN DRUMSTICKS (p. 122)
CUBAN SHREDDED BEEF (ROPA VIEJA) (p. 151)
CURRIED CHICKEN STUFFED AVOCADO (p. 111)
CURRIED COCONUT CHIPS (p. 74)
DEVILED MACKEREL SKEWERS (p. 138)
DOUBLE CHOCOLATE MUFFINS (p. 225)
EASY CLOUD SANDWICHES (p. 87)
EGG MUFFIN IN A CUP (p. 56)
EGGNOG (p. 210)
EASTERN EUROPEAN HASH (p. 47)
DIJON MUSTARD (p. 31)
DANISH MEATBALLS WITH TOMATO SAUCE (p. 170)
C - ERECIPES
DAIRY
21
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
ESSENTIAL KETO CREPES (p. 24)
FLUFFY COCOA & BERRY OMELET (p. 67)
FUDGY GRASSHOPPER BROWNIES (p. 222)
FLUFFY GRAIN-FREE SUNFLOWER BREAD (p. 20)
GARLIC-AND-HERB ROASTED CAULIFLOWER (p. 196)
GRAIN-FREE TORTILLAS (p. 25)
GREEK ROAST LAMB (p. 181)
GRILLED MEDITERRANEAN VEGETABLES (p. 191)
GRILLED TROUT WITH LEMON & HERB BUTTER (p. 139)
GRATED GREEN & FETA SALAD (p. 107)
FUDGY PROTEIN BARS (p. 95)
E - GRECIPES
HEALTHY FISH FINGERS WITH TARTAR SAUCE (p. 142)
DAIRY
22
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
HEALTHY SALMON BAGELS (p. 83)
HERBED FISH & VEG TRAY (p. 145)
HERB-CRUSTED RACK OF LAMB (p. 174)
KETO EGGS BENEDICT (p. 45)
KETCHUP (p. 29)
KETO CRÈME BRULE (p. 215)
LAMB AVGOLEMONO (p. 180)
KETO HUMMUS (p. 71)
KETO FALAFEL (p. 187)
ITALIAN “MEATZA” (p. 160)
HOT KETO PORRIDGE (p. 68)
H - LRECIPES
LAMB MEATBALLS WITH FETA (p. 182)
DAIRY
23
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
LAMB VINDALOO (p.xxx)
LOW-CARB LATKES (p. 51)
LEMON MERINGUE TARTLETS (p. 228)
ONE-POT PORK CURRY (p. 177)
MEATY GUACMUFFINS (p. 85)
MEDITERRANEAN CAULI-RICE (p. 189)
MINCED PORK PIES (p. 183)
OXTAIL CASSEROLE (p. 161)
ONION & POPPY SEED CRACKERS (p. 75)
MAYONNAISE (p. 28)
LOW-CARB SOURDOUGH BREAD (p. 22)
L - PRECIPES
PALEO CHICKEN NUGGETS (p. 114)
DAIRY
24
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
PERFECT RIB EYE WITH HORSERADISH SAUCE (p. 162)
PERFECTLY PULLED PORK (p. 163)
PESTO THREE WAYS (p. 35)
PESTO CRACKERS (p. 76)
PUMPKIN MUG CAKE (p. 206)
PORK SKEWERS + ASPARAGUS & ORANGE MAYO (p. 166)
PORK TENDERLOIN + GARLIC & KALE STUFFING (p. 172)
QUICK RASPBERRY ICE-CREAM (p. 216)
PUMPKIN SPICE COFFEE (p. 206)
PIZZA PEPPERONI (p. 185)
PIGS IN BLANKET (p. 164)
P - RRECIPES
REFRESHING ICE TEA (p. 205)
DAIRY
25
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
REUBEN SANDWICH (p. 90)
ROAST DUCK WITH BRAISED CABBAGE (p. 131)
SALMON NORI ROLLS (p. 88)
SALMON & SPINACH ROULADE (p. 80)
SHREDDED BRUSSELS SPROUTS WITH BACON (p. 199)
SHAVED ASPARAGUS WITH PARMESAN (p. 201)
SHEPHERD’S PIE (p. 178)
SLOVAK SAUERKRAUT SOUP (p. 99)
SIMPLE SHREDDED CHICKEN (p. 128)
SAVORY FAT BOMBS (p. 70)
SARDINE LETTUCE CUPS (p.xxx)
R - SRECIPES
SLOW-COOKED BEEF KORMA (p. 150)
DAIRY
26
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
SLOW-ROAST PORK BELLY WITH “POTATO” SALAD (p. 168)
SPANISH EGGS (p. 53)
SPICED BERRY JAM (p. 40)
SPATCHCOCK BBQ CHICKEN (p. 116)
SPICY THAI “NOODLE” SOUP (p. 104)
SPINACH & FETA CREPES (p. 55)
STRAWBERRY CHEESE BREAD (p. 218)
STEAMED BROCCOLI WITH BLUE CHEESE SAUCE (p. 195)
SPICY CHOCOLATE BBQ SAUCE (p. 34)
SPICY ASIAN CAULI-RICE (p. 189)
SPICED COCONUT GRANOLA BARS (p. 94)
SRECIPES
SUCCULENT STEAK WITH CHIMICHURRI SAUCE (p. 158)
DAIRY
27
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
SWEET & SOUR CHILE PRAWNS (p. 140)
THAI-STYLE CHICKEN STIR-FRY (p. 125)
TOASTED NUT BUTTER (p. 39)
TIRAMISU TRIFLE (p. 230)
ULTIMATE KETO BUNS (p. 26)
ULTIMATE GUACBURGER (p. 156)
ULTIMATE KETO BREAD (p. 19)
VANILLA & BERRY CHIA PARFAIT (p. 60)
TURKEY PATTIES WITH CUCUMBER SALSA (p. 132)
TURKEY LEG WITH TARRAGON (p. 130)
S - VRECIPES
SUSHI: SPICY TUNA ROLLS (p. 146)
VANILLA PROTEIN WAFFLES (p. 57)
DAIRY
28
CONTAINS
NUTSCONTAINS
EGGSCONTAINS
NIGHTSHADESCONTAINS
FISHCONTAINS
PORKCONTAINS
SHELLFISHCONTAINS VEGETARIAN
MEAL
VEGETARIAN STUFFED AVOCADO (p. 106)
WARMING BERRY POT (p. 233)
ZUCCHINI FRIES (p. 193)
ZUCCHINI & PUMPKIN HASH (p. 48)
ZUCCHINI LASAGNA (p. 92)
V - ZRECIPES
VEGETABLE FRITTERS (p. 79)
ABOU
T US
ABOUT US
I started eating low-carb in 2011, shortly after I was diagnosed with Hashimoto’s hypothyroidism. One of the symptoms of this disease is weight gain and I started finding it hard to maintain a healthy weight. Following a low-carb, paleo-friendly diet plan helps me maintain a healthy weight while eating real food. I believe that true paleo is great, however if your goal is to lose weight, paleo is often not enough.
KetoDiet is for people who follow a healthy low-carb lifestyle. My mission is to help you reach your goals, whether it’s your dream weight or simply eating healthy food.
My name is Martina Slajerova and I live in the UK. I love food, science, photography and creating new recipes and I am a firm believer of low-carb living and regular exercise.
As a science geek, I base my views on valid research and I have first-hand experience of what it is to be on a low-carb diet. Both are reflected on my blog, in my apps and book which I have created together with my partner Nikos.
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ABOU
T US
WHAT DO THE KETODIET APPS OFFER?
The KetoDiet App comes in two variants:•• KetoDiet Basic for iPhone and iPad is designed for people interested in healthy low-carb recipes and complete diet guidelines.
•• KetoDiet for iPad only is for people that additionally want to plan, track and monitor their progress.
Both Apps offer:•• Hundreds of exclusive low-carb, paleo/ primal recipes plus a wealth of new recipes that are added to our integrated blog.
•• The most complete guide to the ketogenic diet. You’ll learn everything you need to know about the diet to help you make the right choices.
•• Print-friendly shopping list.
Awesome diet planner allowing you to use meals from the App, blog, and even your own custom meals.•• Accurate restaurant meal database that we update frequently to help you choose the right meals when eating out.
•• ...and more! Learn more about our plans (Android app, universal iOS app, etc) in this post: KetoDiet App FAQ
For more information on keto-friendly recipes, diet tips, challenges, our books and apps, go to:http://ketodietapp.com and http://ketodietapp.com/blogAlso, follow us at:
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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 (see http://ketodietapp.com/Blog/page/low-carb-experts for more information).
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