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After being fascinated with the Ketogenic diet for several years I de-
cided to try it to help with an autoimmune disorder, and balancing my
hormones. Not only has it helped, but I feel great overall on it!
The Ketogenic diet was developed in the 1920 to treat epilepsy in chil-
dren… But recently its been shown to help with diabetes, heart dis-
ease, certain type of cancer, alzheimer’s, parkinson’s, polycystic ovary
syndrome, weight loss, mental clarity, brain injuries, acne and many
more!
Vevian Vozmediano
A GUIDE TO THE
KETOGENIC DIET
+ 40 RECIPES
What is a Ketogenic diet? Most Commonly Asked Questions
The Ketogenic diet, is a very low-carb, high fat, moderate protein diet. It involves drastically reduc-
ing carbohydrate intake, and replacing it with fat. Typically on a normal, higher carbohydrate diet,
the body will use glucose as the main form of energy. By lowering the intake of carbs, the body
What is the Keto flu?
is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us
Keto flu is the name given to a set of symptoms some people experience when first staring keto. Its
survive when food intake is low. During this state, we produce ketones,which are produced from the
not actually a flu and defiantly not contagious, but it can become quite tiring. Keto flu symptoms are
breakdown of fats in the liver.
very similar to that of a regular flu and can last anywhere from a few days to a few weeks!
The end goal of a properly maintained kept diet is to force your body into this metabolic state. This is
May people who experience these symptoms in the beginning of their ketogenic diet will believe the
not done by starvation of calories, but through starvation of carbohydrates.
diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you
were very dependent on carbohydrates! Your body is going through withdrawals from sugar and
carby foods. Make sure you increase your salt intake. This will help you adjust into this way of eating.
Top benefits of a Ketogenic diet
1.Appetite suppression
2.Lowered inflammation But aren’t carbohydrates an essential nutrient for good health?
3.More visceral fat loss Carbs are not essential to life, but if by health you mean the optimal functioning of your body and
4.Lowered triglycerides mind, they may be essential for you. The optimum level of carbs in the diet varies between individu-
5.Higher protective HDL cholesterol als, and is found by trial and error. Your optimum carb intake may be 0, or 50gm/day, or 100, or 150,
6.Lowered insulin levels or more! It depends on your individual metabolism, diet and activity level. Also, your optimum cabs
7.Lowered blood pressure may vary over time.
8.Theraputic for several brain disorder
9.Better pattern of LDL cholesterol
10.Anti cancer effects
11.Mental clarity
Wont a high fat diet clog my arteries and cause heart disease?
12.Energy
There is no scientific proof that links cholesterol and saturated fat to heart disease when carbohy-
13.Helps with acne
drates are not present. Studies have shown saturated fats from unprocessed meats/eggs and dairy
products actually either neural or even have a positive effect on your heart health. They may help
raise HDL (good cholesterol) and lower LDL (bad cholesterol).
Walnuts 1 oz 1.9
Foods to eat Coconut, dried, unsweetened 1 oz 2
1.Meat: Red meat, bacon, chicken, ham, and turkey. Sacha Inchi 1 oz 2.2
2.Fish: All wild caught fish
3.Eggs: Look for organic, pastured. Pumpkin seeds 1 oz 2.2
4.Butter and cream: Look for grass-fed when possible. Hazelnuts 1 oz 2.3
5.Cheese: Try to stick with unprocessed cheese.
6.Nuts and seeds: Macadamia, almonds,flax seeds, chia, pumpkin seeds, walnuts, pecans. Sesame seeds 1 oz 2.6
7.Healthy oil: Primarily extra virgin olive oil, coconut oil, butter, and avocado oil.
Pine nuts 1 oz 2.7
8.Low-carb veggies: See vegetable chart.
9.Condiments: You can use salt, pepper and some spices. Almonds 1 oz 2.9
Peanuts 1 oz 3.8
Pistachios 1 oz 5.8
Cashews 1 oz 8.4
CHECKLIST
Vegetables Serving Size Net Carbs Rhubarb (raw) 1/2 cup 1.8
Alfalfa sprouts 1/2 cup 0 Swiss chard (cooked) 1/2 cup 1.8
Chicory greens (raw) 1/2 cup 0.1 Asparagus (cooked) 6 stalks 1.9
Endive (raw) 1/2 cup 0.1 Bell pepper,green, chopped (raw) 1/2 cup 2.2
Escarole (raw) 1/2 cup 0.1 Sprouts, mung beans (raw) 1/2 cup 2.2
Watercress (raw) 1/2 cup 0.1 Egg Plant (cooked) 1/2 cup 2.3
Arugula (raw) 1/2 cup 0.2 Scallions (raw) 1/2 cup 2.4
Spinach (raw) 1/2 cup 0.2 Green Beans (cooked) 1/2 cup 2.9
Bok choy (cooked) 1/2 cup 0.4 Bell pepper, red, chopped (raw) 1/2 cup 3
Turnip greens (cooked) 1/2 cup 0.6 Brussel sprouts (cooked) 1/2 cup 3.5
Radicchio (raw) 1/2 cup 0.7 Pumpkin, mashed (cooked) 1/2 cup 4.7
Button mushrooms (raw) 1/2 cup 0.8 Garlic, minced (raw) 2 TBSP 5.3
Snack: Coffee with 2 tbsp. heavy cream and Lava cake Snack
256 calories Large iced coffee with 1/4 cup heavy cream
23g fat 205 calories
3g net carbs 22g fat
8g protein 1g net carbs
1g protein
Dinner
4 oz. salmon with 2 cups mixed greens,1 tbsp extra virgin olive oil and 1oz parmesan Dinner
419 calories Taco salad
29g fat Approximate macros for each serving
1g net carbs 226 calories
33g protein 9g fat
5g net carbs
Snack 32g protein
2 tbsp. almond butter
202 calories Snack
18g fat cheesecake brownie with 1/4 cup heavy cream turned into whip cream(sweeten with stevia or eryth-
4g net carbs ritol
5g protein 347 calories
35g fat
Approximate macros for the entire 3g net carbs
1680 calories 4g protein
139g fat
18g net carbs Approximate macros for the entire day
77g protein 1648 calories
138g fat
18g net carbs
82g protein
Day 4 Day 5
Breakfast
Coffee or tea with 2 tbsp. coconut oil or butter ( i enjoy this blended, so the oil doesn’t just sit on top) Breakfast
Blended with 1/4 tsp. tumeric and maca powder for health benefits (this is optional) 4 eggs cooked in 1 tablespoon of butter and 1/2 a avocado
Approximate macros 540 calories
230 calories 47g fat
26g fat 2g net carbs
26g protein
Lunch:
4 oz. chicken breast cooked in 1 tbsp. butter Lunch
with 4 cups mixed greens, 1 oz macadamia nuts, 1 tablespoon olive oil, and vinegar Tabbouleh with 4oz salmon
Approximate marcos 325 calories
480 calories 21g fat
52g fat 6g net carbs
4 net carbs 24g protein
43g protein
Snack
Snack 1oz macadamia nuts
2 Fudge popsicles 204 calories
230 calories 21g fat
24g fat 2g net carbs
8g net carbs 2g protein
8g protein
Dinner
Dinner 4 oz. chicken breast cooked in 1 tbsp. butter
6 oz. shrimp cooked in 1 tbsp coconut oil with 1 cup broccoli with 1 tbsp butter and 1/2 an avocado with 4 cups mixed greens, 1 oz macadamia nuts, 1 tablespoon olive oil, and vinegar
Approximate macros Approximate marcos
641 calories 480 calories
45g fat 52g fat
7g net carbs 4 net carbs
40g protein 43g protein
Directions
Microwave or steam the riced cauliflower for about 6-7 minutes.
Place in a clean kitchen towel and aggressively squeeze as much water out as you can.
Place the cauliflower in a bowl and add the mustard, flaxseed meal and water.
Let rest for at least 10 minutes.
Roll into bitesize balls, and place a piece of mozzarella cheese in the middle.
Melt the butter on medium heat in a pan and gently toss your cheese bites for 2-3 minutes.
Then bake in a 375f oven for 8 minutes.
Directions
In a pan on medium heat add the butter.
Once the butter is melted add the garlic and shrimp.
Cook for 2 minutes and add the heavy cream, salt and lemon juice.
Then add your zucchini noodles and toss for 2 minutes, or until the shrimp is fully cooked and the
zucchini is soft.
Serves 2
Approximate macros for each
330 calories
25g fat
7g net carbs
19g protein
Macadamia Nut Crusted Cod with Vinegar Zucchini Noodles
Ingredients
16 oz. cod
2 tbsp. macadamia nut oil, or extra virgin olive oil
1 cup macadamia nuts, finely chopped
1 tbsp. oregano
1 tbsp. parsley
1/2 tsp. sea salt
Directions
Preheat the oven to 400f.
Brush the fish with oil.
Mix the rest of the ingredients together and roll the fish in this mixture.
Bake the fish on a baking sheet lined with parchment paper for 10 minutes.
Makes 4 servings
Ingredients
4 zucchini, made into noodles
1/4 cup apple cider vinegar, or wine vinegar
2 tbsp. extra virgin olive oil
1/2 tsp. sea salt
Directions
Mix vinegar, oil and sea salt.
Toss with the noodles.
Make 4 servings
Approximate macros per serving
84 calories
6g fat
6g net carbs
2g protein
Cheesy Zucchini Noodles
Ingredients
2 zucchini, made into noodles
2 tbsp. butter
1/4 cup heavy cream
2 oz. mozzarella cheese, grated
1 oz. parmesan cheese, grated
1 tbsp. + 1/4 teaspoon sea salt
Directions
Put the zucchini noodles in a large bowl. Add 1 tbsp. sea salt and toss. Let sit in a colander for at
least 30 minutes to drain the access water.
After you drain the water, rinse them well and squeeze all the access water out. Return the noodles
to the bowl.
Now to make the sauce.
In a medium sauce pan add the butter, heavy cream, salt, and 1/2 the mozzarella and parmesan.
Cook on a low setting until everything is well combined.
Pour over the noodles.
Place the noodles in a small baking dish and cover with the rest of the cheese.
Bake in a 375f oven for 20-25 minutes or until golden on top.
Makes 2 servings
Approximate macros per serving
327 calories
32g fat
8g net carbs
21g protein
Tabbouleh
1 bunches parsley, cleaned and chopped
2 tbsp. onion, minced
1/2 cup cucumber, chopped
1/2 cup cauliflower, riced
1 roma tomato, chopped
Juice from 1 lemon
2 tbsp. extra virgin olive oil
1/4 tsp. sea salt
Directions
In a large bowl combine parsley, onion, cucumber, tomato, and riced cauliflower.
In a small bowl combine lemon juice, olive oil, and salt.
Pour the dressing over the salad and toss to combine.
Makes 2 servings
Approximate macros for each serving
164 calories
14g fat
6g net carbs
2g protein
Coconut salmon curry
Ingredients
Directions
Heat oil in a medium saucepan over medium heat. Add onion, garlic, and ginger. Cook, stirring until
softened, about 3-4 minutes. Add curry, cayenne (if using), and salt. Cook for 1 more minute. Add
coconut milk, water. Stir to combine everything.
Add salmon and cook covered for about 4 minutes.
Add broccoli and bok choy, cover and and cook for another 2 minutes.
Ingredients
1 tbsp. coconut oil
2 tbsp.onion, minved
1 garlic clove, minced
1 can full fat coconut milk
1 tbsp. curry powder
1/2 tsp. sea salt
16 oz. chicken breast, cut into bite size pieces
Directions
Heat the oil over medium heat.
Add onion and garlic.
Cook for 1 minute.
Add chicken and cook for 1 more minute. You are not trying to cook the chicken all the way, rather
just to searing it.
Add the coconut milk, curry, and salt. Stir together, and simmer with a lid on for 10 minutes.
Serve on top of cauliflower rice or zucchini noodles.
Directions
Steam the broccoli florets.
Add all the ingredients to a pot.
Once the cheese is fully melted either blend the soup in batches in a blender or use a immersion
blender to blend until smooth.
Directions
Mix all the ingredients in a large bowl.
Spread the mixture to whatever shape you want on a baking sheet lined with parchment paper and
bake in a 400f oven for 20-25 minutes or until golden around the edges.
Add your favorite toppings and bake again for another 3-5 minutes, or until your toppings are melted
and heated.
Directions
Mix all the ingredients together and let set for 10 minutes.
Spread the mixture thinly on 2 baking sheets lined with parchment paper.
Bake in a 300f oven with the door slightly opened for 1 hour and 20 minutes.
Every oven is different, so after an hour your batch might be done.
Every 20 minutes change the upper and lower batches so they get evenly baked.
Store in a airtight container for up to a week.
Directions
In a large bowl, add the cabbage, and chicken.
In a pan, add 1 tbsp. butter, and cook the onion and pepper with 1/2 the cumin, sea salt and chili
powder for about 4-5 minutes.
Once the onions and peppers are cooked add them to the bowl.
Now to make the sauce. In a medium pot add the rest of the butter, heavy cream, sour cream, 1/2
the grated cheddar, and the rest of the cumin, chili powder, and sea salt.
Cook on a medium-low setting, stirring until everything is well combined.
Pour sauce over the chicken and vegetables.
Toss well to combine.
Place the mixture in a baking dish.
Sprinkle the rest of the cheese on top and bake uncovered in a 375f oven for 20 minutes.
Makes 4 servings
Approximate macros for each serving
360 calories
25g fat
9g net carbs
35g protein
Roasted Cauliflower Ginger Coconut Soup
Ingredients
1 head cauliflower, roasted
1 can full fat coconut milk
2 tbsp. fresh ginger, grated
Zest and juice of 1 lime
1 tsp. tumeric
1/2 tsp. sea salt
2 cups water, or vegetable broth
Directions
To roast the cauliflower, simply place the florets on a baking sheet and bake in a 400f for approxi-
mately 35-40 minutes or until the tops start to golden.
Blend all the ingredients together until very smooth.
Directions
Cook the turkey until its crispy.
Place on a plate with some paper towel.
Cook the turkey breast in the bacon fat and add 1/2 the salt.
Blend the heavy cream and cauliflower together until smooth.
Put the pureed cauliflower in a pot with 1/2 the cheese and the rest of the salt.
Cook on a medium setting until the cheese is melted and incorporated.
Place the cooked turkey on the bottom of a baking dish.
pour the cauliflower puree on top.
Add the rest of the cheese on top of the cauliflower.
Crumble the bacon on top of the cheese.
Place in you oven on broil until the cheese melts, 2-3 minutes.
Makes 4 servings
Approximate macros for each serving
430 calories
31g fat
4g net carbs
19g protein
Zucchini Manicotti
Ingredients
3 medium zucchini,very thinly sliced
1 cup 4% milk fat cottage cheese
1 tablespoon Italian seasoning
2 oz. grated mozzarella cheese
2 oz. grated parmesan cheese
Directions
Cook the thinly sliced zucchini in a 400f oven for 6-7 minutes to make them easier to roll.
Mix the cottage cheese, 1/2 the mozzarella cheese,1/2 the parmesan, and Italian seasoning in a
bowl.
Lay the zucchini, 2 at a time and place some of the cheese mixture in the middle and roll it up.
Repeat until you fill up your baking dish.
Cover and bake in a 375f oven for 20 minutes.
Sprinkle the rest of the mozzarella and parmesan on top and bake for another 8-10 minutes, or until
the cheese is fully melted.
Directions
Sift together almond flour, flax seed meal, coconut flour, psyllium husk, and sea salt.
Add melted butter or oil and water.
Let the dough rest for at least 20 minutes.
Cut the dough into 8 equal pieces.
Place the dough between two sheets of baking paper and roll out until the dough is very thin.
Use a 20 cm/8 inch pot lid or bowl to cut out tortillas.
Repeat with the rest of the dough.
Directions
Cook your ground turkey in the butter, adding the cumin, cili powder, and 1/2 the salt.
Mix together the diced tomato, onion, lemon juice cilantro and the rest of the salt to make some pico
de gallo.
To assemble, in a bowl or plate your ingredients in this order chopped lettuce, ground turkey, sour
cream, pico de gallo, grated cheddar cheese.
Makes 4 servings
Approximate macros for each serving
251 calories
11g fat
5g net carbs
32g protein
Turkey Burger
ingredients
1 lbs ground turkey breast
1 clove garlic, minced
1 teaspoon chili powder
Zest from 1 lime
1/4 cup finely chipped cilantro
1/2 tsp. sea salt
Directions
In a medium bowl combine all the ingredients.
Divide the meat into equal portions.
Cook for 4-5 minutes per side.
Directions
In a sift the almond flour and flax seed meal.
Add baking soda and pour the vinegar on top of it so it can have a reaction. Add the rest of the in-
gredients and whisk together until combined.
Distribute the batter onto a baking sheet lined with parchment paper how ever big you would like
your buns to be.
Bake in a 350f oven for 15-17 minutes.
Let sit and cool down.
Cut each bun in 1/2
Directions
Preheat oven to 425f and line a baking sheet with parchment paper.
Cut zucchini to resemble “fries”.
Place them in a colander and sprinkle with salt.
Let the zucchini pieces drain for at least 1 hour to remove excess liquid.
Beat egg in a shallow bowl.
Mix almond flour, parmesan cheese and Italian seasoning in a shallow bowl.
Rinse salt off zucchini and pat dry with paper towels.
Dip each zucchini piece into beaten egg and roll in the almond flour mixture.
Place coated fries on baking sheet.
Bake in the preheated oven until the zucchini are tender and coating is crispy and brown, about 25
minutes, turning them 1/2 way through cooking.
Makes 2 servings
Approximate macros per serving
334 calories
23g fat
8g net carbs
20g protein
Fluffy Bread
Ingredients
4 eggs, separated + 2 egg whites
1 tsp. cream of tatar
1/4 cup butter, melted
1/2 cup warm water
2/3 cup psyllium husk powder
1/4 cup flaxseed meal
1 tsp. baking soda
1 tbsp. caraway seeds
1 tsp. sea salt
Directions
Preheat the oven to 350f.
Line a loaf pan with parchment paper.
Separate the egg yolks from the whites.
Mix the yolks with the melted butter.
Pour the water over the egg yolks and mix well.
Beat the egg whites with the cream of tatar until soft peeks.
Mix together the psyllium husk powder, flaxseed meal, caraway seeds, salt, and baking powder
Using a electric mixer, add the egg yolk mixture to the dry ingredients and mix well.
Add a quarter of the egg white mixture at a time, mixing until incorporated.
Place the mixture into the loaf pan and bake for 1 hour.
Allow to cool on a cooling tray for 15-20 minutes before slicing.
Store in the fridge in a air tight container or bag for up to a week.
Dressing ingredients
1/4 cup apple cider vinegar, or rice vinegar
2 tbsp. toasted sesame oil, or extra virgin olive oil
2 tbsp. coconut or liquid aminos
1/4 tsp. sea salt
Directions
Mix all the ingredients to make the sushi bowl together.
Mix all the ingredients for the dressing.
Toss the dressing with the sushi bowl.
Let sit in the fridge for at least 30 minutes to marinate before serving.
Makes 4 servings
Approximate macros per serving
288 calories
13g fat
8g net carbs
31g protein
Spinach and Artichoke Chicken Casserole
Ingredients
4 cup cauliflower, roughly chopped
1 14 oz. can artichoke, drained and rinsed
16 oz. chicken breast, cooked and cut into bite size pieces
10 oz. frozen spinach, or 1 1/2 cups steamed spinach
4 oz. cream cheese
1/2 cup heavy cream
2 oz. mozzarella cheese, grated
2 oz. parmesan cheese, grated
1/2 tsp. sea salt
1/4 tsp. smoked paprika
1/4 tsp. garlic powder
1/4 tsp. nutmeg
Directions
In a bowl toss together the cauliflower, artichoke, chicken breast, and spinach.
Now to make the sauce.
In a medium pan add the heavy cream, cream cheese, 1/2 the mozzarella and parmesan cheese,
smoked paprika, garlic, sea salt, and nutmeg.
Cook on a low setting, stirring until everything is well combined.
Pour over the vegetables and toss well to combine.
Place in a baking dish and add the rest of the cheese on top.
Bake in a 375f for 20-25 minutes or until golden on top.
Makes 4 servings
Approximate macros per servings
482 calories
26g fat
8g net carbs
167g protein
Sweet and Sour Turkey Meatballs
Ingredients
16 oz. ground turkey breast
1/4 cup cilantro, chopped
1 tablespoon fresh ginger, grated
1/4 teaspoon sea salt
2 tablespoon coconut oil
1/2 cup erythritol
1/4 cup white or apple cider vinegar
1/4 cup liquid or coconut aminos
1/4 cup water
Directions
In a small pot make the sauce by combining erythritol, vinegar, aminos, and water.
Let it get up to a boil then reduce to a simmer and cook till thickened, about 8-10 minutes. Stir occa-
sionally.
In a bowl mix the ground turkey breast with cilantro, ginger and sea salt. Roll into meatballs.
In a pan heat the coconut oil and toss the meatballs for about 3-4 minutes.
Pour the sauce over them and toss to insure they are all covered well and cook covered for 2 min-
utes.
Makes 4 servings
Approximate macros for each serving
180 calories
8g fat
1g net carb
29g protein
Coconut Cauliflower Rice with Salmon
Ingredients
Directions
In a bowl combine riced cauliflower, ginger, liquid aminos, and salt.
place in a baking dish.
Add the salmon to the baking dish and cover with some of the cauliflower rice.
Bake in a 400f oven for 10 minutes.
Top with cilantro.
Makes 4 servings
Approximate macros per serving
377 calories
27g fat
28g protein
Cauliflower Chicken Fried Rice
Ingredients
1 cup cauliflower, riced
1 medium zucchini, chopped
1 egg
2 tbsp. coconut oil
8 oz. chicken breast
1 tbsp. fresh ginger, grated
1 tbsp. liquid or coconut aminos
Directions
Cook the chicken in 1 tbsp. coconut oil.
Once cooled cut into bite size pieces.
Cook the cauliflower, egg,ginger and zucchini in the left over coconut oil or 2 to 3 minutes.
Add chicken and liquid aminos.
Cook for 1 more minute.
Makes 2 servings
Approximate macros per servings
205 calories
18g fat
3g net carbs
31g protein
Cheddar Biscuits
Ingredients
1/3 cup coconut flour
1/4 cup melted butter
4 eggs, separated
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. baking powder
1/4 tsp. baking soda
2 oz. cheddar cheese, shredded
1/8-1/4 tsp. sea salt
Directions
Separate the eggs in 2 bowl.
With a electric mixer, beat the egg whites until fluffy.
Mix the egg yolks with rest of the ingredients.
Add the egg yolk mixture to the egg whites and beat until combined.
Pour bater on baking sheet lined with parchment paper.
Bake in a 400f oven for 18-20 minutes or until golden.
Makes 4 servings
Approximate macros for each serving
257 calories
2g net carbs
22g fat
10g protein
Cesar Salad
1/2 cup raw pumpkin seeds, soaked in water for at least an hour preferably over night
1 cup water
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. mustard
1 tbsp. extra virgin olive oil
1/4-1/2 tsp. sea salt
Directions
Preheat the oven to 350f.
Crack a egg in a bowl and whisk vigorously.
Cover a large plate with the grated parmesan cheese.
Dip one chicken breast at a time in the egg then in parmesan cheese.
Place chicken on a baking sheet thats been greased
Bake for 30 minutes
Add 2 tablespoons of the tomato sauce to each chicken breast and top with the mozzarella cheese.
Makes 2 servings
Approximate macros for each serving
335 calories
23g fat
3 net carbs
40g protein
Buffalo Cauliflower and Chicken Casserole
Ingredients
2 cups cauliflower, cut into bitesize pieces
1/4 cup white or apple cider vinegar
1/4 cup water
1-2 tsp. hot sauce
1/2 tsp. smoked paprika
1/4 tsp. garlic power
1/4 tsp. sea salt
2 tbsp. flaxseed meal
8 oz. chicken breast
4 pieces bacon
Directions
Cook bacon until crispy.
Cook chicken in bacon fat until done, then dice up into bite size pieces.
In a bowl combine vinegar, water, sea salt, hot sauce, paprika, and garlic powder.
Toss the cauliflower and chicken in the sauce.
Place the mixture in a baking tray and crumble the bacon on top.
Bake in a 400f oven for 20 minutes.
Makes 2 servings
Approximate macros per serving
415 calories
21g fat
32 g protein
Broccoli Bread
Ingredients
6 cups raw broccoli florets, cut into small pieces
1/4 nutritional yeast
1/4 cup flaxseed meal
1 large egg
2 tbsp. coconut flour
1/4 tsp. sea salt
Directions
Place the broccoli in your food processor and process until it looks like green snow.
Put the broccoli in a bowl and mix in the rest of the ingredients.
Take about a golf ball size of the mixture and shape to resemble bread. Place on a baking sheet
lined with parchment paper.
Bake in a 400f oven for 10 then flip and bake for 10 more minutes.
Directions
Preheat the oven to 400f and cut the zucchini lengthwise.
Using a spoon, scoop out most of the zucchini until you’re left with a shell about 1/2-1 cm thick.
Pour 1/2 tbsp. of melted butter into each zucchini boat, season with salt and place them in the oven.
Bake for 10 minutes.
Then allows the zucchini to cool down a little while you prepare the filling.
Combine the chicken and broccoli with the sour cream. Once the zucchini has had a chance to cool,
add your chicken broccoli filling.
Sprinkle cheese over the top and bake them for another 10 minutes or until cheese is melted.
Garnish with chopped green onions.
Makes 2 servings
Approximate macros per serving
476 calories
34g fat
5g net carbs
30g protein
Cheesecake Brownies
Ingredients
Cheesecake filling
8 oz Cream Cheese full fat
1/3 cup erythritol
1 tsp. vanilla extract
Directions
Preheat oven at 325f. Grease or line a 8” baking pan with parchment paper and set aside.
Melt dark chocolate and butter in the microwave, or double boiler, and stir until smooth.
In a large bowl beat egg and erythritol together. Mix in vanilla extract. Stir in the chocolate.
In a small separate bowl whisk together almond and coconut flour with baking powder and salt. Fold
into the chocolate mixture. Reserve one cup of the bater. Pour the remaining batter into the prepared
baking dish.
Beat together in a small bowl the cream cheese, erythritol and vanilla extract until creamy. Spread
on top of the brownie batter. Cut through the batter with a knife to make swirls.
Bake for 35 minutes or until filling is set and a toothpick comes out clean when inserted in the middle
of the brownies. Cool and refrigerate before cutting.
Makes 16 servings
Approximate macros for 1
147 calories
13g fat
3g net carbs
3g protein
Lava Cake
Ingredients
Directions
Preheat oven to 350f.
Combine your erythritol and cocoa, baking powder, salt and whisk to remove any clumps.
In a different bowl whisk the egg until its fluffy.
Then add the egg, heavy cream, vanilla extract to the dry ingredients and mix well.
Grease a small ramekin, and pour your bater in it.
Bake for bake for 10-15 minutes. Do not over bake! The top should set but pretty jiggly.
Makes 1 serving
Approximate macros
154 calories
12g fat
3g net carbs
8g protein
Pancakes/Waffles
Ingredients
1 1/2 cup almond flour
3 eggs
1 tsp. vanilla extract
1 tsp. baking powder
1 cup water
Directions
Mix all ingredients very well together.
Cook 2-3 minutes per side.
Makes 4 servings
Approximate macros for each serving
293 calories
24g fat
4g net carbs
17g protein
Cinnamon Donut/muffins
Ingredients
Directions
Start by putting 1/3 cup butter into a small pan over medium-low heat. Let this melt and stir occa-
sionally. It is ready when it smells nutty and it has turned golden brown. Set aside to cool slightly.
In a bowl sift together almond flour, erythritol, psyllium husk powder, cinnamon, and baking powder.
In another bowl mix the butter, eggs, vanilla extract and milk.
Using a electric mixer, beat together the wet and dry ingredients until well combined.
Bake in a 350f oven for 20 minutes or until the top is firm to the touch and golden.
Remove from the oven and set aside. Wait for about 10 minutes to cool down.
Mix together cinnamon and erythritol and melt the butter to make the coating.
Dip each muffin in the butter and then into the cinnamon sugar mixture.
Makes 9 muffins
Approximate macros for each muffin
218 calories
20g fat
6g net carbs
5g protein
Salted Caramel Ice Cream
Ingredients for salted caramel sauce
Directions
In a small pot add the erythritol and water. Cook on medium heat for a couple of minutes until the
erythritol dissolves and starts to turn golden.
Add the coconut milk and cook for another minute or so.
Allow to cool for at least 2-3 hour in the fridge before you pour into your ice cream maker.
Directions
In a bowl mix the flaxseed meal and water.
Add the rest of the ingredients and mix very well together.
Place in a greased ramekin and bake in a 350f oven for 16-20 minutes or until the outside starts to
brown.
Makes 2 servings
Macros for each
358 calories
30g fat
7g net carbs
6g protein
Fruit Pizza
Ingredients
1/4 cup butter, room temperature
2 oz. cream cheese, room temperature
1 tsp. vanilla extract
1/3 cup erythritol
1 egg, room temperature
2 cups almond flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
Frosting
6 oz. cream cheese, room temperature
2 tbsp. butter, room temperature
1 tsp. vanilla extract
1/2 cup erythritol
Using an electric mixing, beat the butter,egg, cream cheese, vanilla extract and erythritol until
smooth.
Add almond flour, baking soda, and baking powder.
Beat until well combined.
Place the dough in the freezer to chill for 10 minutes.
Press out the dough on a baking sheet lined with parchment paper and bake in a 350f oven for 10-
12 minutes or until slightly golden.
Let cool.
For the frosting, mix all the ingredients together and spread on top of the cooled pizza.
Makes 8 servings
Approximate macros for each serving
345 calories
33g fat
4 net carbs
17g protein
Chocolate Roll Cake
Ingredients
Directions
Sift almond flour, psyllium husk powder, cocoa powder, erythritol, and baking powder into a large
bowl.
Add eggs, sour cream, almond or coconut milk and vanilla extract. Use a electric mixer to mix to-
gether.
Spread the batter thinly over a silat, or a baking sheet lined with parchment paper.
Bake for 12-15 minutes in a 350f oven.
Let cool and start working on cream cheese filling.
In a bowl, combine cream cheese, butter, sour cream, and erythritol.
Use a electric mixer to cream together until fully incorporated.
Plop the cream cheese filling on top and spread evenly with a spatula.
Roll the cake up gently. Let sit in the fridge for at least 30 minutes to set before cutting.
Directions
Blend all the ingredients together until smooth.
Pour into popsicle molds and freeze for at least 4 hours.
Makes 6 popsicles
Approximate macros for each
115 calories
12g fat
4g net carbs
4g protein