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.