KETO DIET

Page 1

KE TO

DIE T

Coo k b oo k



C ONTENT S M e a l P l a n | B re a k fa s t | L u n c h | D i n n e r

KETO DIET

30 DAY ME AL PL AN

04

What is the Keto Diet?

12

Week 1

06

Permitted FoodS

14

Week 2

08

High-Carb Foods to Avoid

16

Week 3

18

Week 4

BRE AKFAST 22

Sensational Smoked Salmon Breakfast Bombs

24

Coconut Porridge with Fresh Berries

26

Anytime Sage and Cheddar Waflles

28

Baby Pumpkin Muffins with Warm Spices

LUNCH 42

Italian Pizza Frittata

44

Light & Tasty Meatballs

46

Japanese-Inspired Salmon Burgers

48

Savory Sesame Kelp Noodles

30

Luscious Lemon Poppyseed Muffins

32

Sweet & Savory Breakfast Casserole

34

Bodacious Breakfast Brownie Muffins

52

Old-Fashioned Beef Brisket

36

Cheesy Breakfast Tacos with Avocado

54

Tangy Mustard Lime Chicken

38

King Keto Bread

56

Creamy Pesto Chicken Casserole

DINNER


B RE A KFA S T Recipes



22

KETO DIET | breakfast


b r e a k f a s t

S ENSATION A L

S MOK ED

B RE A K FA S T

SA LMON

BOMB S

S E R V E S : 2 | P R E P A R AT I O N T I M E : 1 5 M I N U T E S

Smoked salmon with hollandaise sauce is a traditional pairing and these bombs take t he combination to a whole new level.

INGREDIENTS

Fish/Seafood 4 oz smoked salmon slices Dairy 2 large eggs, hardboiled 2 tbsp salted butter 2 tsp salted butter 1 large egg yolk, room temperature Spices/Herbs/Seasonings 2 tbsp fresh chives, chopped Salt and pepper to taste Fruit & Vegetables 2 tsp lemon juice, room temperature Prepared Foods Âź tsp Dijon mustard, room temperature

DIRECTIONS 1.

S eparate smoked salmon slices, finely dice, divide in half, and set aside.

2.

H eat a pan over medium-high heat and add the 2

3.

A dd half of the cut up salmon to the pan, fr y

teaspoons but ter. until they turn crisp and crunchy, and set aside.

10. M ix the raw salmon, half the chives, and the mashed egg. 11. A dd the hollandaise to the mix ture, a lit tle at a time, until the mix ture is firm enough to form ball s. 12. D ivide the mix ture into four pieces and roll into ball s.

4.

F inely mash the hardboiled egg with a fork and set aside while you make the hollandaise.

roll the ball s in the mix ture to coat on all sides.

5.

P lace the yolk in a blender container, remove the

Savor this treat and promise your fans you’ll make

center of the blender lid, secure in place, and set

more!

aside. 6.

M elt 2 tablespoons salted but ter in the

7.

Turn the blender to low and slowly pour the hot

microwave until foamy, about 1 minute. but ter in through the open hole in the lid. 8.

Increase the pouring speed as the sauce star ts to emul sif y and thicken.

9.

A dd the lemon juice and mustard, blend on medium high, scrape down sides, and set aside.

13. C ombine the reser ved chives and crispy salmon and


b r e a k f a s t

C O C O N U T

P O R R I D G E

F R E S H

W I T H

B E R R I E S

S E R V E S : 1 | P R E P A R AT I O N T I M E : 1 0 M I N U T E S

A quick breakfast that will give you a welcome energy boost to start your day.

INGREDIENTS

PREPARED FOODS 4 tbsp unsweetened coconut cream 1 tbsp coconut flour 1 pinch ground psy llium husk powder

DAIRY 1 oz butter 1 egg

SPICES/HERBS/SEASONINGS 1 pinch salt

FRUITS & VEGE TABLES ½ cup fresh or frozen berries of choice

DIRECTIONS 1.

O ver low heat , combine all the ingredients in a non-stick saucepan and cook, stirring constantly, until the desired tex ture is reached.

2.

S er ve with coconut cream and berries. A tast y, healthful treat in minutes!

24

KETO DIET | breakfast




b r e a k f a s t

A N Y T I M E C H E D D A R

S A G E

A N D

W A F F L E S

S E R V E S : 1 2 | P R E P A R AT I O N T I M E : 2 0 M I N U T E S

Waffles aren’t just for breakfast anymore! This savory version is ideal for any time of day and the unique flavor is addictive.

INGREDIENTS

LEAVENING AGENTS

SPICES/HERBS/SEASONINGS

3 t s p ba ki n g p o w de r

1 tsp dried ground sage ½ tsp salt ¼ tsp garlic powder

OILS/SHORTENING 3 t bs p co co n ut o i l, me lt e d

LIQUIDS ½ cup water

DAIRY 2 eggs 1 cup che dda r che e s e , s hre d d e d

PREPARED FOOD 2 cup s ca n n e d un s w e e t e n e d co co n ut milk 1 1/3 cup s co co n ut f lo ur , s i f t e d

DIRECTIONS 1. 2.

H eat the waf fle iron to medium heat , according

6.

Pour 1/3 cup bat ter onto each waf fle section.

to manufacturer’s directions.

7.

C lose the iron and cook until you see steam

B lend flour, baking powder, and seasonings with

escaping and the waf fle iron opens without

a whisk in a medium bowl . 3.

clinging to the bat ter.

M ix in remaining ingredients, except cheese, and

8.

Repeat until bat ter is gone.

stir into a stif f bat ter.

9.

S er ve plain or with but ter. Lef tover waf fles can

4.

Fold in the cheese and set aside.

5.

G enerously grease top and bot tom panel s on the waf fle iron.

be used to make awesome sandwiches.


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.