28 DAY ACCELERATED
MEAL PLAN
FOR WEIGHT LOSS & OPTIMAL HEALTH
28 DAY ACCELERATED
MEAL PLAN
ABOUT ME
My life completely transformed the day that I discovered the Ketogenic
(or Low Carb High Fat) Diet. After YEARS of searching and failing, I
finally found not only what works best for my body but for my mind and
soul as well. Keto has become an extremely successful way of life for me
­ I went from living most of my teenage and adult years struggling with
food fixation and excess weight.
At my highest I was over 160 pounds and miserably uncomfortable in my
skin, strongly disliking my body and myself for failing at being maintaining
a slim figure and attempting every deprivation diet and intensive exercise
regime on the face of the earth with no consistent success, only
dissapointment. The day that I discovered keto, all of that changed. With
commitment to this new nourishing whole foods way of life of "low carb,
adequate protein and high fat", I delved into research, recipe creating and
testing.
Equipped with the feedback of blood glucose and ketone measuring, I got
down to my dream health and dream physique of 125­129 pounds, all the
while enjoying delicious high fat foods, healthy proteins with very limited
carbs and no required exercise! (woohoo!) It almost seems too good to
be true, only it is! I had always believed I would be dieting and had
accepted living without much fat or flavor in my food, in order to keep my
caloric intake as low as possible. And all of that sacrifice and over
exercise never gave me anything but feeling deprived and hungry all of
the time. Until I found the ketogenic lifestyle that is!
With these accelerated meal plans, I'm sharing meals that I have tested
for high ketones and low blood sugar ­ the combination for being in the
optimal energy and fat burning ketone zone of 1.5­3.0 mmol. This way of
life is my passion and I love to share these meal plans with people who
want to see the results they've always wanted. Nothing is more exciting
to me than someone new making the courageous decision to attempt
change and go against the predominating mindset of the crowd, to
transform and enhance their quality of life. Way to go!!
With warmth and encouragement,
Vanessa.
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
KEYS to SUCCEED
F Oplan
R R
A P I Dis toWassist
E I Gyou
H TinLbecoming
O S S &keto­adapted. Being
The purpose of this meal
program
keto­adapted means that your body
has
switched
OPT
IM
A L Hfrom
E AaLprimary
T H fuel source of glucose, to a
primary fuel source of fat. Our bodies are designed to be able to burn one or the other, but
one must be dominant. The key here is that as long as glucose is the dominant fuel source,
your body will not touch the fat on the body. Body fat is stored fuel, and as long as glucose
METHODOLOGY
is readily available, the body has no need or ability to go near the stored fat for energy even
if you have a caloric deficit in your calories in vs. calories out. It would be like going to the
storage to get firewood when you tons of it around your house ready to burn.
The most important tool that will help you to make sure that you are not consuming too
much glucose for your body to turn to it's stored fuel and burn body fat is a glucometer. This
device can show you either your blood sugar, your blood ketones, or both. At the very least,
testing your fasting blood sugar in the morning when you wake up is going to be essential to
your success in reaching your goals.
KEY NUMBERS TO LOOK FOR: As long as your blood sugar is below 90 mg/l or 5.0 mmol,
your brain is being fueled from ketones and burning fatty acids, which means you are
burning fat!
Click to Watch my how
to video: How to Test
Ketones 101
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
TOWSUCCEED
F O RKEYS
RAPID
EIGHT LOSS &
OPTIMAL HEALTH
MACRONUTRIENTS
A properly formulated ketogenic diet is all about the macronutrients (macros) which
METHODOLOGY
are fats, protein and carbohydrates. Ketogenic diets reduce carbohydrate intake as low
as possible, with a moderated protein intake and a high amount of fat from healthy
sources. The ideal numbers below are important but what most people miss is that in
addition to the macro numbers, the most important thing is keeping protein BELOW
your PERSONAL threshold and carbs below 20 total and around 10­15 NET.
Too much protein consumed is converted by the body to glucose in the
bloodstream and then you may as well have eaten lots of carbohydrates. The way to
find out your personal protein threshold is to test your fasting blood glucose and
track how much protein you've had (or use the numbers in this meal plan and then
see what pushes your blood sugar above 80 mg/l and what number keeps it below
that. The numbers in this meal plan should put you at or below 80 mg/l.
0-10% Carbs
15-20% Protein
75-85% Fat
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
WEIGHT LOSS
FOR RAPID WEIGHT LOSS &
This may come as a surprise O
to P
you,
weight
T Ihowever,
MAL H
E A Lloss
T Hcomes from the food choices
we make, and muscle gain comes from working out and weight training. Weight loss is not
about moving your body, it is about what you eat and the timing of when you eat it, and
how that affects your hormones, especially the hormone insulin which regulates fat
METHODOLOGY
storage and fat burning . Most people miss this key element because we have wrongly
been taught that weight loss is about creating caloric deficits.
DO I NEED TO EXERCISE?
Exercise is not a requirement for losing weight. Exercise should be for enjoyment ­ not
for pain and suffering. EMBRACING good feeling MOVEMENT is where the most benefits
come from. "No pain, no gain" is absolutely not true. Why would you want to be feeling pain
in your body, when pain is your body's way of telling you something is wrong? Your body
wants to feel good so embrace movement that you enjoy such as walking, yoga, or follow the
inspiration to ride a bike. We should avoid being constantly sedentary, but again, movement
does not create weight loss.
Movement enhances your mood, and being in a good state will make you more likely to
make better choices such as sticking to your diet goals. It indirectly helps you in your weight
loss and healing, supports good circulation and makes you stronger, among many
other benefits. Rather than looking to "burn calories" with hard exercise, rely
on macronutrient management as well as the timing of your meals for weight loss; rely
on exercise for building muscle and great moods! Plus the more you enjoy your movement,
the more likely you are to do more of it! This meal plan DOES NOT include any
prescription for exercise because it is not required for weight loss. I encourage people
to find some good feeling ways of moving their bodies and this will vary for people, as will the
intensity. If you love to work out, go for it! If you are not a gym bunny, it will not prevent you
from achieving your weight loss goals.
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
FOR RAPID WEIGHT LOSS &
KEYS
TO
OPTIM
A LSUCCEED
HEALTH
M E plan
THO
D Obeen
LOG
Y for high ketones and
ALL of the recipes in this meal
have
tested
being in the optimal ketone and fat burning zone or 1.5­3.0 mmol.
See my videos on testing here:
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
F O RRESETTING
RAPID WEIG
T LOSS &
INSULIN
&HINTERMITTENT
OPTIMAL HEALTH
FASTING FOR WEIGHT LOSS
When we are constantly eating M
a.k.a.
and
E T"grazing"
HODO
L drinking
O G Y beverages all day, insulin
is also being constantly released and signals our bodies to store fat. It is only in the
absence of insulin that our bodies are not prevented from accessing & burning stored
energy in the form of fat. In this state, our hormone leptin is no longer suppressed. Leptin
is our satiety hormone and tells us when we are full. On "high carb low fat" diets, insulin
suppresses the release of leptin, which causes us to never really "feel" full even if our
bodies are full of food.
This is a big part of why ketogenic diets are so effective. Not only do we fill up on fat,
which is the least insulinogenic macronutrient, we also regain a sense of fullness from
restored hormonal function including the release of leptin. This gives in turn generates
less insulin "resistant" cells and more to insulin "sensitive" cells.
In following the meal plan below, the most essential aspect is consuming these 2­3 meals
(some people feel so full they skip the desert) within the prescribed window, and avoid
eating anything in between the meals. There should be no snacking other than plain water,
coffee or tea water between meals and outside the eating window.
The absolute key to FAT BURNING and HIGH KETONES: Let your body fast between
meals so that insulin levels will fall enough that your body can access stored energy in
the form of body fat instead of storing it.
KETOGENICGIRL
28 DAY ACCELERATED
MEAL PLAN
FOR RAPID WEIGHT LOSS &
GETTING
O P T I M A LSTARTED
HEALTH
I am so thrilled that you chose Ketogenic Girl as your keto expert resource. Thank
you for selecting me to be your
plans
designed to get you into the
Mguide!
E T HThese
ODO
L Oare
GY
ideal fat burning ketogenic state that you desire.
This lifestyle comes with so many incredible benefits, which include high energy,
mental clarity, a sense of well being, satiety, healing of inflammation, overall
vitality and freedom to focus more energy on what is important to you in life,
rather than devoting excessive time to meal planning and diet.
Please read through the Frequently Asked Questions (FAQ) in full at the end of
the 28 days below. It will answer most of your questions in getting started. It also
contains a couple of bonus recipes!
I love seeing how my clients are doing on their journey into becoming fat fueled,
which is living life in sync with our body's' optimal functioning. I encourage you to
post meal or progress photos on facebook so that I may see how the plans are
working for you and support you on your way. I also recommend that you access a
very engaged keto community on instagram with the tag #keto and
#ketogenicgirlchallenge, and feel free to tag me in the photo at @ketogenicgirl.
I am SO excited for you to begin. Let's get started!
ETOGENICGIRL
K E TKO
GENIC GIRL
ACCELERATED MEAL PLAN
SHOPPING LIST
F O R R A P I DWEEK
W E I1G H T L O S S &
O Phave.
TIM
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H E A Lamounts
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Print & cross off any items that you already
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ETOGENICGIRL
K E TKO
GENIC GIRL
ACCELERATED MEAL PLAN
SHOPPING LIST
F O R R A P I DWEEK
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servings of the desserts left over. These are approximate amounts required to cover all of the recipes without leftover
servings.
ETOGENICGIRL
K E TKO
GENIC GIRL
ACCELERATED MEAL PLAN
SHOPPING LIST
F O R R A P I DWEEK
W E I3G H T L O S S &
Ofrom
P TyourI M
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servings of the desserts left over. These are approximate amounts required to cover all of the recipes without leftover
servings.
ETOGENICGIRL
K E TKO
GENIC GIRL
ACCELERATED MEAL PLAN
SHOPPING LIST
F O R R A P I DWEEK
W E I4G H T L O S S &
Ofrom
P TyourI M
A1,Lor that
H you
E Aalready
L Thave
H in your pantry. You may have extra
Print & cross off any items still remaining
week
servings of the desserts left over. These are approximate amounts required to cover all of the recipes without leftover
servings.
P R I N T A B L E
R E C I P E
I N D E X
Print the recipes on the pages that
follow for easy reference!
The printable recipe index follows the
FAQ at the end of this PDF.
W E E K
P L A N
1
M E A L
O V E R V I E W
W E E K
P L A N
2
M E A L
O V E R V I E W
W E E K
P L A N
3
M E A L
O V E R V I E W
W E E K
P L A N
4
M E A L
O V E R V I E W
DAY1
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
Enjoy coffee or tea with unsweetened almond or coconut milk and sweetener such as stevia starting at the eating window but
try to avoid drinking within a 15 minutes before and after meals. Only water, plain coffee or tea between meals and outside the
eating window. KEY TO FAT BURNING & HIGH KETONES: Let your body fast between meals so that insulin will go low
enough for your body to burn fat instead of storing it. IDEAL OPTION: water, Black coffee or tea outside eating window ONLY.
OTHER OPTIONS: Anywhere up to 50 calories (shoot for 40 to be on the safe side) : up to 1 cup of unsweetened almond milk,
OR 1 cup of bone broth in the morning before the eating window. Unlimited water and black tea of coffee is allowed outside the
eating window. Water with Stevia Water Drops (search the group for this) is acceptable but important not to overdo it. The goal
is to limit your insulin release as much as possible as it tells the body not to burn fat when it is present.
Meal 1: Egg Spinach Bacon Muffins
Click here for the recipe or refer to recipe index. Makes 5 servings. Eat two muffins and freeze
remaining muffins for other plan days.
Meal 2: Porkchop with Sweet Cucumber Salad
Coat a frying pan with spray coconut oil and fry a large 6 oz pork chop
(bone in) for 7­8 minutes on each side until golden brown.
Slice 1/2 a cucumber into thin slices (I use a potato peeler). Add 1
tablespoon apple cider vinegar, 2 tablespoons MCT oil, 2 tablespoons of
water, pinch of sea salt and ground pepper and a few drops of liquid
stevia to desired sweetness.
Meal 3: Keto Vanilla Chia Pudding
Click here for the recipe or refer to recipe index.
118 g
83,6%
FAT
61 g
16,9%
PROTEIN
10 g
25 g
6,9%
CARB
2,8%
NET CARB
DAY2
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
Enjoy coffee or tea with unsweetened almond or coconut milk and sweetener such as stevia starting at
the eating window but try to avoid drinking within a half hour of meal. Only water, plain coffee or tea
between meals and outside the eating window. KEY TO FAT BURNING & HIGH KETONES: Let your
body fast between meals so that insulin will go low enough for your body to burn fat instead of storing it.
Meal 1: 3 Egg Omelette with 1/4 Avocado
Grease a pan with 1 tablespoon of coconut oil. Whisk 3 eggs together for an omelette and fry on low
heat. Serve with 1/4 avocado. Optional add on: garnish with fresh chopped parsley or basil.
Meal 2: Zero Carb Bacon Carbonara
Click Here for the recipe. These are a japanese noodle made from konjac
root called Shirataki noodles and you may find them at most healthfood
stores or speciality asian grocers. I like to order them from Vitacost or
Amazon (google Shirataki Noodle or Konjac Noodle)
Meal 3: One Minute Muffin
Click here for the recipe. Enjoy it with 2 tablespoons of coconut oil in
weight loss and keto adaptation mode, and butter once you're in
maintenance. Or try butter flavored coconut oil! Dairy stimulates too
much insulin which tells the body not to burn fat.
119 g
89%
FAT
36g
5%
PROTEIN
20 g
6%
CARB
3g
0%
NET CARB
DAY3
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above
Meal 1: Smoked Salmon Eggs Benny
Click here for the recipe or refer to recipe index. The hollandaise sauce lasts up to a week in the
fridge, save for day 5 and as a base for bearnaise sauce. Makes 6 servings total. Enjoy 1 serving.
Meal 2: Grass-Fed Sausages with Mayo Coleslaw
Fry up 2 pork and beef sausages (or 3 slim organic hot dogs) for 5
ounces total (2.5 oz each). Serve with 1 cup of shredded green
cabbage mixed with 3 tablespoons mayo, 1 teaspoon dijon, sea salt
and pepper, a couple drops of liquid stevia for a touch of sweet. One
of my favorite keto meals! Click here for a photo.
Meal 3: Pumpkin Spice Chia
Pudding
Click here for the recipe or go to recipe index. Makes 4 servings. Enjoy
1 serving.
117 g
77%
FAT
11g
69 g
19,8%
PROTEIN
3,2%
CARB
6g
1,7%
NET CARB
DAY4
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Crepes
See recipe index or lick here for the recipe. Serve with
1 tablespoon coconut oil, ceylon cinnamon, or lemon and powdered
stevia.
Meal 2: Roast Chicken Leg
Use reserved bacon fat from bacon frying, lard, or coconut oil to line a glass oven pan and cover the
chicken legs with the fat. Add a sprig of thyme and rosemary if desired. Bake at 350 F/180 C for 40
minutes. Enjoy with 1/2 cup steamed spinach (measured cooked) with 2 tablespoons coconut oil and
sea salt.
Meal 3: Ketogenic Girl Keto Brownie
INGREDIENTS: 2 tablespoons mayonnaise, 1 and 1/2 teaspoon vanilla extract, 1/4
teaspoon almond extract, 1/2 teaspoon liquid stevia glycerite, 2 packets of
powdered stevia or monk fruit (or alternative of your choice), 1/4 cup unsweetened
almond milk, 2 eggs and one egg yolk, 2 heaping tablespoons of unsweetened
cocoa, 1/4 teaspoon baking soda, 2 tablespoons coconut flour, a pinch of sea salt
in a separate bowl.
Preheat oven to 375 F/190 C. Whisk together all of the wet ingredients. In a
separate bowl, mix cocoa, baking soda, coconut flour and sea salt. Combine the
dry ingredients with the wet & pour into a brownie tin or shallow bread loaf pan.
Bake for 30 mins or until toothpick comes out dry. Makes two large servings. Enjoy
BOTH servings guilt free!
118 g
81%
FAT
13 g
52 g
15,8%
PROTEIN
3,2%
CARB
4g
0%
NET CARB
DAY5
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Eggs Benny
Click here for the recipe or see recipe index. Two eggs with hollandaise sauce, 1/4 avocado slices, no
ham or keto bread (too high in protein with the burger for dinner). PRO TIP: Excess protein will be
converted to glucose in the blood steam.
Meal 2: Portobello Burger with Special Sauce
Remove the stem and scrape the underside of two portobello mushroom
caps. Grill or fry a 4 oz grass­fed or regular beef burger patty. In a
separate pan, fry 6 pieces of bacon. Lightly broil the mushroom caps in
your broiler. Serve with a side salad of 1 cup shredded lettuce,
1/4 sliced avocado, 1 pickle and one slice of tomato and one heaping
serving of the special sauce. Click here for the recipe. Form a bun with
both portobello caps. Yes you can eat all 6 slices of bacon!
Meal 3: Ketogenic Creme Brulee
Click here for the recipe or see recipe index.
105,8 g
80%
FAT
26 g
55,3 g
12,8%
PROTEIN
7,2%
CARB
6g
1,2%
NET CARB
DAY6
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Eggs Scramble
Whisk together 3 eggs, 1/4 cup chopped green pepper. In a pan, heat 2 tbsp of MCT or coconut oil and
add 1/2 cup of sliced mushrooms until browned. Add the egg mixture on low heat and gently scramble
with a whisk.
Meal 2: Steak with Bearnaise Sauce & Asparagus
Choose a 6 oz steak from one of the fattier cuts of steak (preferably grass fed): skirt steak, strip steak,
t­bone steak or rib­eye. Grill or fry the steak on the stove. Flash boil 6 asparagus spears in boiling
salted water. In a saucepan on low heat reduce 2 tablespoons apple cider vinegar,
2 tablespoons white wine vinegar, 1 tablespoon shallots, 1 teaspoon black pepper and
1/2 teaspoon tarragon until reduced by half. Mix into reserved hollandaise from eggs benny recipe,
and voilà you have bearnaise! Use 6 tablespoons.
PRO TIP: If your hollandaise or bearnaise curdles at any point, add an ice cube and melt it, it will
return to smooth!
Meal 3: Keto Lemon Curd
Click here for the recipe or see recipe index.
105,8 g
79%
FAT
26 g
55,3 g
16,9%
PROTEIN
4,1%
CARB
6g
1,2%
NET CARB
DAY7
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Bacon, 2 Eggs Any Style, Sausage
Prepare 2 slices of uncured bacon (15 g or 1/2 an oz), 2 eggs any style and a 50 g (almost 2 oz) pork or
beef sausage.
Meal 2: Spicy Chicken with Guacamole
Fry 4 ounces of chicken thighs (boneless, skin on) in a pan with coconut
oil spray. Once browned, remove from heat and chop into pieces.
Return to the pan with 1 tablespoon coconut oil. Add in 1/2 teaspoon
paprika, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder, 1/4
teaspoon sea salt, 1/4 teaspoon chili powder and 1/4 teaspoon tumeric
with 1/4 cup of water. Cook until water has evaporated on low heat.
Mash 1/2 medium avocado with a pinch of onion powder and garlic
powder and 1 teaspoon lime juice. Serve on 1/2 cup of shredded
iceberg lettuce and enjoy!
Meal 3:
Keto Panna Cotta
In a small saucepan, whisk together 1 cup of coconut milk from a can with 1 1/4 tsp
powdered gelatin. Allow to sit for 5 minutes, to allow the gelatin to “bloom.” Add in 1/2 tsp
vanilla extract, then gently heat the mixture over medium­low heat, whisking well to help
the gelatin dissolve. Be careful to not boil this mixture! Once the gelatin has completely
dissolved, remove from the heat and stir in the 1/4­ 1/2 tsp stevia glycerite (liquid stevia)
and remaining coconut milk left in the can. Pour the mixture into 4 small dishes or a mould,
and place in the fridge to set for at least 4 hours before serving. Makes 4 servings. Enjoy 1
and keep the rest for week 2.
118 g
81%
FAT
13 g
52 g
15,8%
PROTEIN
3,2%
CARB
4g
0%
NET CARB
DAY8
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Bacon Devilled Eggs with Paprika
Cook 12 hard boiled eggs and fry 12 slices of bacon. Reserve bacon fat. Peel and slice boiled eggs into
halves. Place yolks into a bowl and mix with 1/2 cup of mayonnaise, bacon fat from frying, 1 teaspoon dijon, 1/4 1
teaspoon paprika, sea salt, pepper to taste, and chopped bacon. Place in a freezer bag and pipe yolk mixture into
the egg white halves. Makes 24 devilled egg halves. 6 devilled egg halves is one serving.
Meal 2: MCT Pesto with Shirataki Noodles
In a food processor (I use a small sized one), combine
2 tablespoons MCT oil, 1 cup of fresh basil leaves (stems removed),
1/3 cup pine nuts, 1 clove of garlic or 1/4 teaspoon garlic powder,
sea salt and pepper to taste. Drain 1 package of shirataki or konjac
noodles in a strainer. Boil for 2 minutes in water, remove and drain.
Soak up extra water in 3­4 sheets of paper towel and microwave if
desired. Mix with pesto and serve!
Meal 3: Vanilla Chia
Pudding
Click here for the recipe or see recipe index.
143,9 g
87%
FAT
41 g
11%
PROTEIN
16 g
2%
CARB
5,8 g
0,5%
NET CARB
DAY9
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: 3 Egg Omelette with 1/4 Avocado
Grease the pan with 1 tablespoon MCT or coconut oil. Whisk 3 eggs together in a bowl for an
omelette and fry on low heat. Serve with 1/4 medium avocado. Optional add on: garnish with fresh
chopped parsley or basil.
Meal 2: Cold Chicken Salad & Crunchy Cabbage
Bake or broil one 4 oz chicken breast with skin. Pull apart with a fork to
make pulled chicken and refrigerate for an hour. Mix with 2 tbsp
mayonnaise and 1/2 tsp dijon mustard. Add in 1/2 cup of shredded
purple cabbage for crunch.
Meal 3: Sweet Crepes
Click Here for the Recipe. On this day, use 2 eggs instead of 3 to lower
protein. Serve with 2 tablespoons butter flavored or plain coconut oil,
ceylon cinnamon, or lemon and powdered stevia.
100 g
78%
FAT
13 g
49 g
15%
PROTEIN
3,2%
CARB
4g
0%
NET CARB
DAY10
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Eggs Benny
Click here for the recipe. Serve with keto bread and substitute the smoked salmon for ham.
Meal 2: Ketogenic Thai Green Curry
Click Here for the Recipe. Shirataki noodles are japanese in origin and
are made from konjac root which is mostly insoluble fiber. You can find
them at most health food stores. For the best prices, I like to get them
from asian grocery stores, or order them online from Vitacost or
Amazon (look up Shirataki Noodle or Konjac Noodle). The brand that I
like best is called 'Miracle Noodle.' If you prefer rice, they also have a
miracle rice you can order which has less carbs than cauliflower rice.
Meal 3: Bulletproof
Vanilla Ice Cream
Click here for the recipe. Enjoy it with coconut milk and then heavy cream
(on the same page below) once you're in maintenance. Makes 5 servings
of about a 1/2 a cup. One serving is 1/2 a cup.
112 g
75%
FAT
65,8 g
19,7%
PROTEIN
27 g
5,3%
CARB
10,5 g
3%
NET CARB
DAY11
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Tuna Salad with Celery
Mix three ounces of canned tuna with 2 tablespoons of mayonnaise.
Serve on 2 long celery sticks (halved in the photo).
Meal 2: Lettuce Beef Tacos
Fry 4 oz of ground beef in some bacon fat until browned. Add 1/2 teaspoon paprika, 1/2 teaspoon chili
powder, 1/4 teaspoon turmeric, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, sea salt and
pepper to taste with 1/4 cup of water. Using butter lettuce make 4 cups. Fill with beef,
1/2 sliced avocado, and 1 tablespoon mayonnaise mixed with hot sauce.
Meal 3: Keto Brownie
INGREDIENTS: 2 tablespoons mayo, 1.5 teaspoons vanilla extract,
1/4 teaspoon almond extract, 1/2 teaspoon liquid stevia glycerite, two 5
g packets of powdered stevia or monk fruit (or alternative of your choice),
1/4 cup unsweetened almond milk, 2 eggs and one egg yolk, 2
heaping tablespoons unsweetened cocoa, 1/4 teaspoon baking soda, 2
tablespoons coconut flour, a pinch of sea salt in a separate bowl.
DIRECTIONS: Preheat oven to 375 F/190 C. Whisk together all of the wet
ingredients. In a separate bowl, mix cocoa, baking soda, coconut flour
and sea salt. Combine the dry ingredients with the wet & pour into a
brownie tin or shallow bread loaf pan. Bake for 30 mins or until toothpick
comes out dry. Makes two large servings. Enjoy BOTH servings guilt free!
101 g
79%
FAT
54 g
16%
PROTEIN
22 g
5%
CARB
8g
2,8%
NET CARB
DAY12
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Bacon, 2 Eggs Any Style, Sausage
Two slices of bacon, 2 eggs any style ­ one 50 g (almost 2 oz) pork or beef sausage.
Meal 2: Fried Duck, Green Beans & Sauerkraut
Deep fry a 1/4 duck (4 oz) in coconut oil (or lard) or bake in reserved
bacon fat or coconut oil. Fry for 15 minutes in a deep fryer until crispy
on the outside. For oven method pre­heat to 350 F (190 C) and bake
40 minutes in the oven.. Serve with 1/2 cup boiled green beans and
2 tablespoons fermented sauerkraut. (Bubbies Sauerkraut is great and
unsweetened)
Meal 3: Keto Creme
Brulee
Click here for the recipe or see recipe index.
125 g
80%
FAT
17 g
61 g
17%
PROTEIN
3%
CARB
4,7 g
1%
NET CARB
DAY13
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Eggs Spinach Bacon Muffins
Click Here for the Recipe. Makes 5 servings. Eat two muffins and
freeze the other 10 muffins for other plan days.
Meal 2: Chicken Wings, Avo Fries & Spicy Mayo
Coat 5 oz large chicken wings in salt and pepper. Deep fry (or pan fry) in coconut oil. I use my deep
fryer but you can also pan fry them. Slice 1/2 avocado and pan fry in coconut oil. Serve with 2
tablespoons mayo mixed with 1 teaspoon hot sauce.
Meal 3: Keto Lemon Curd
Click here for the recipe.
98,9 g
81%
FAT
28 g
44,8 g
16,3%
PROTEIN
3,2%
CARB
4g
0%
NET CARB
DAY14
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Eggs Scramble
Whisk together 3 eggs, 1/4 cup of chopped green pepper. In a pan, heat 2 tbsp of coconut oil and add
1/2 cup of sliced mushrooms until browned. Add the egg mixture on low heat and gently scramble with
a whisk.
Meal 2: Salmon with Lemon Dill
Sauce & Asparagus
Cover a 4 oz salmon steak with a mixture of 1/2 teaspoon lemon juice,
fresh dill, 1 clove of garlic (finely diced) and 2 tablespoons mayonnaise.
Bake in the oven for 20 minutes. Serve with 6 asparagus spears.
Meal 3: Pumpkin Spice Chia
Pudding
Click here for the recipe. Makes 4 servings. Enjoy 2 servings!
118 g
81%
FAT
13 g
52 g
15,8%
PROTEIN
3,2%
CARB
4g
0%
NET CARB
KETOGENIC GIRL
CHOCOLATE BROWNIE BAR
Bonus Dessert/Fat Bomb Recipe
*
Ingredients
Rep
lac
e
!(
rec
ipe
A
NY M
eal
3w 1
y 2
Unl
ess
it sa
ith
s
+ 150 g Food Grade Cocoa Butter
+ 200 g 99% or 100% Dark Chocolate (I like Lindt 99% Dark Cocoa Bars or
any brand 100% unsweetened baking chocolate)
+ 3 tablespoons Coconut Oil (or Butter if not dairy sensitive or in
maintenance mode)
+ 1 cup Coconut Milk (cream only, water drained from refrigerated can) (or
heavy whipping cream if not dairy sensitive or in maintenance mode)
+ 4 tablespoons Erythritol and 2­5 drops Liquid Stevia Glycerite
+ 12 tablespoons Coconut Butter (also called creamed coconut or coconut
manna)
+ 2 teaspoons Vanilla Extract (or 1 tsp vanilla bean)
+ 1 teaspoon Hazelnut Extract
+ 1/4 teaspoon Sea Salt (or to taste)
ser
ving
of t
his
. . y 11)
ser
ving
s i e
Da
Directions
Using a double broiler, melt cocoa butter and dark chocolate together
on very low heat, stirring often. Add in coconut milk (or heavy whipping
cream), then coconut butter. Blend in coconut oil (or butter), all the
while stirring and on very low heat. Add in sweeteners of your choice,
vanilla, hazelnut and sea salt. Blend until smooth. Pour into an extra
large rectangular mould or several separate ones. Refrigerate for an
hour or twenty minutes in the freezer. Remove from mold and
enjoy!! Makes 20 servings.
20 g
86%
FAT
1,9 g
4%
PROTEIN
5,5 g
10%
CARB
1,3 g
2%
NET CARB
DAY15
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Kale & Bacon Frittata
Preheat oven to 350 F (190 C). Fry 8 slices of bacon in a pan until crispy. Add 2 cups shredded kale.
Whisk together 8 eggs, 1 cup of coconut milk and pour into a greased baking dish. Add bacon and
kale and bake for 25­30 minutes. Serve with fresh herbs and season with sea salt and pepper. Makes
4 servings. Enjoy 1!
Meal 2: Bacon Avocado Sliders
Prepare a two 2 oz each beef burgers and serve with 2 slices of
bacon, 1/2 an avocado sliced and 2 tablespoons mayonnaise. Use
one large butter lettuce leaf each per slider as a bun.
Meal 3: Cinnamon &
Walnut Mug Cake
Click here for the recipe.
54 g
105 g
80,7%
FAT
16%
PROTEIN
25 g
4,3%
CARB
8g
1%
NET CARB
DAY16
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Waffles
Whisk together 1 egg, 1 oz protein powder (egg white preferable or
whey protein powder), 1/3 teaspoon baking powder,
1 tablespoon coconut oil, 1 tablespoon filtered water. Add vanilla
and stevia if using plain powder. Pour into a greased waffle grill and
cook as per regular waffle time.
Meal 2: Pork Ribs & Keto Honey Mustard Slaw
Roast 4 oz (bone in) ribs at 325° F (165° C) for 30 to 40 min in the oven. Serve with optional sugar free
bbq sauce (Nature's Hollow brand is excellent and can be ordered online). Prepare 1 cup broccoli slaw
mix with Keto Honey Mustard: 1 tablespoon mayo, 1 teaspoon yellow mustard and sea salt and 1­2
drops liquid stevia to taste. (Substitute 1 cup of any salad or slaw mix)
Meal 3: Pineapple Fat Bomb
Whisk together 2 tablespoons melted coconut oil, 2 tablespoons coconut
butter, 1 tablespoon shredded coconut, 1 tsp liquid stevia, and 1­5 drops
pineapple flavor. Substitute vanilla flavor or other extracts or flavors. Pour
into ice cube tray, silicone candy mold or roll into balls, place in muffin
paper cups and freeze for 15­30 minutes until solid.
114 g
79%
FAT
49 g
15%
PROTEIN
10 g
18 g
6%
CARB
3%
NET CARB
DAY17
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: 2 Slices of Bacon, Two Eggs Any Style
Cook the bacon first and then cook the eggs in the bacon fat. Serve with fresh herbs!
Meal 2: Baked Salmon with Tartar
Sauce & Broccoli
Cover a 5 oz salmon steak with a mixture of 2 tablespoons mayonnaise,
dill, 1 teaspoon diced onion, 1 tablespooon diced pickle, 1 drop liquid
stevia and pinch of garlic and onion powder. Bake in the oven for 20
minutes. Serve with 1 cup broccoli cooked in 2 tablespoons bacon fat or
coconut oil.
Meal 3: Low Carb Fudgesicle
Using a blender, combine 1 cup coconut milk, 1/4 cup unsweetened
cocoa, 1 cup unsweetened almond milk, 1 teaspoon liquid stevia, 1
teaspoon vanilla extract, 1 teaspoon almond flavor (or hazelnut). Pour
into 4 popscicle molds and freeze. Makes 4 servings. Enjoy 1 serving!
56 g
115 g
78%
FAT
16%
PROTEIN
15 g
6%
CARB
11 g
3%
NET CARB
DAY18
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Avocado Egg Cups
Preheat oven to 425 degrees F (220 degrees C). Halve 1 avocado and remove the pit. Place each
avocado half in a baking dish & crack 1 egg into each half; season with salt, pepper, & cayenne. Bake
about 15 minutes. Sprinkle each avocado with 1 slice of chopped cooked bacon and chives. Eat both!
Meal 2: Keto "Shake & Bake" Chicken & Cauliflower
Preheat oven to 450 F (230 C). In a zipper freezer bag, combine
4 tablespoons almond flour, 1/2 teaspoon sea salt, 1/2 teaspoon pepper,
1/2 teaspoon of paprika, cumin, sage, garlic powder & onion powder each.
Line an oven pan with foil and coat with 4 tablespoons coconut oil. Dip
4 chicken drumsticks in almond milk & shake in the bag. Place in the pan
and bake uncovered for 30 minutes. Remove from oven and add 1 cup
of cauliflower, coating the cauliflower in the oil. Turn over and bake for an
additional 15­20 minutes until golden brown!
Meal 3: Coconut Whipped Cream
Place a can of full fat coconut milk in the fridge overnight so that the cream
and liquid separate. Remove the cream from the can and beat with a stand
mixer or egg beaters until whipped with 1 teaspoon liquid stevia and 1
teaspoon vanilla extract. 1 serving is 1/2 a cup. Reserve the rest for the
following week.
118 g
80%
FAT
52 g
14%
PROTEIN
24 g
6%
CARB
11 g
3,2%
NET CARB
DAY19
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: 2 Soft Boiled Eggs with Smoked Salmon
Serve 2 soft boiled eggs with 3 oz of smoked salmon, and garnish with parsley and chives. Serve with
1 tablespoon mayonnaise blended with fresh dill and lemon.
Meal 2: Keto California Sushi Roll or Bowl
Prepare noodles by draining the water, boiling for one minute, then
draining and drying with a paper towel (microwave for 1 minute for added
dryness). Chop into small rice sized pieces and mix with
3 tablespoons mayonnaise. Refrigerate for 30 minutes. Mix in a couple
drops of stevia. Place 1 nori sheet flat and position the "rice" in a line,
with 1/4 sliced avocado and 2 oz of tuna sashimi (or salmon sashimi or
smoked salmon). Slice and serve with 1 tsp sesame seeds and gluten
free tamari sauce. I also like to eat this in a bowl with the nori sheet cut
into small pieces for a california roll sushi bowl!
Meal 3: One Minute Chocolate Muffin
Click here for the recipe. Enjoy it with 2 tablespoons of coconut oil in
weight loss and keto adaptation mode, and butter once you're in
maintenance. Dairy stimulates too much insulin which tells the body not to
burn fat.
55 g
130 g
80%
FAT
13%
PROTEIN
3g
25 g
7%
CARB
0%
NET CARB
DAY20
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Cinnamon Pancakes
Blend 1/2 tablespoon gelatin with 2 tablespoons coconut flour. Add 2 eggs and
mix well. Mix in 1/2 cup of coconut milk, 1/2 tsp cinnamon, 1/2 tsp liquid stevia
in a blender. Cook as you would regular pancakes in 1 tablespoon of coconut
oil on medium to high heat. Makes 2­4 keto "pancakes". Enjoy 1/2 recipe.
Meal 2: Smoked Salmon Devilled Eggs
Hard boil 3 large eggs. Peel the eggs and slice in half, removing the yolks into a mixing bowl. Add 2
tablespoons mayonnaise, 1 tablespoons lemon juice, 1 tablespoon minced fresh chives (reserve
some for decor), 2 oz chopped smoked salmon, sea salt and pepper to taste. Transfer into a large
freezer bag and cut off one corner, and pipe into the egg white halves. Cover and refrigerate for 30
minutes for the flavors to blend.
Meal 3: Easy Lemon Fat Bomb
Grate lemon zest from 1 lemon. Mix together in a bowl with
2 tablespoons coconut oil, 2 tablespoons coconut butter, 1/2
teaspoon liquid stevia, 1 teaspoon fresh lemon juice and a pinch of
himalayan salt. Pour into ice cube tray, silicone candy mold, or small
cupcake paper cup and freeze for 15­30 minutes.
128 g
83%
FAT
45 g
12,9%
PROTEIN
13 g
4,1%
CARB
8g
2,3%
NET CARB
DAY21
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Eggs Benny
Click Here for the Recipe. Sub smoked salmon for ham. Hollandaise keeps for up to 5 days in the fridge.
Meal 2: Ahi Tuna w/ Bacon, Green Beans & Avo
Use reserved bacon fat from frying 2 slices of bacon, and sear a 4 oz
ahi tuna steak on high heat until well done (or to desired taste). Sauté
1/2 cup of french green beans in 2 tablespoons of MCT oil or coconut
oil. Serve with 1 tablespoon mayonnaise, fresh lemon and 1/4 sliced
avocado.
Meal 3: KetoGirl Chocolate Pudding
Combine 1 cup of coconut milk, 2 Tbsp unsweetened cocoa, 1 tsp liquid
stevia, 1/2 tsp vanilla extract and 1/2 tsp almond extract to a pan over
medium heat and stir with a whisk. Mix 1 Tbsp gelatin and 2 Tbsps water
in small bowl. Add the gelatin to the pan and stir until dissolved. When the
mixture is warm transfer into two small ramekins. Refrigerate for 30­45
minutes (or 15­20 mins in the freezer). Makes 2 servings. Enjoy 1.
116 g
76%
FAT
63 g
18%
PROTEIN
17,7 g
6%
CARB
10 g
3%
NET CARB
DAY22
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Avocado Egg Cups
Preheat oven to 425 degrees F (220 degrees C). Halve one avocado and
remove the pit. Place each avocado half in a baking dish & crack 1 egg into
each half; season with salt, black pepper, & cayenne pepper. Bake 12­ 15
minutes. Sprinkle each avocado with 1 slice of chopped cooked bacon and
chives.
Meal 2: Crustless Dairy Free Bacon & Leek Quiche
Preheat oven to 350ºF, 190ºC. Warm 4 eggs and 1 can coconut milk to room temperature and fry 4
slices of uncured bacon. Sauté 2 oz chopped leek in the bacon fat. Grease an 8 × 8 glass dish or pie
pan with coconut oil. In a large mixing bowl whisk together eggs and coconut milk and add the bacon &
leek. Whisk until well suspended in the egg mixture. Add salt and pepper to taste, about 1/8 teaspoon
of sea salt. Bake for 25­35 minutes. Makes 2 servings. Enjoy 1 serving.
Meal 3: Low Carb Fudgesicle
Using a blender, combine 1 cup coconut milk, 1/4 cup unsweetened
cocoa, 1 cup unsweetened almond milk, 1 teaspoon liquid stevia, 1
teaspoon vanilla extract, 1 teaspoon almond flavor (or hazelnut). Pour
into 4 popscicle molds and freeze. Makes 4 servings. Enjoy 1 serving.
90,8 g
76%
FAT
42,5 g
15%
PROTEIN
25 g
9%
CARB
14 g
5%
NET CARB
DAY23
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Bacon, Poached Egg & Avocado
Fry 2 generous slices of uncured bacon (15 g or half an ounce). Serve with two poached eggs, 1/2 an
avocado and sprinkle with 1 tablespoon reserved hollandaise sauce.
Meal 2: Keto Pad Thai Noodles
Scramble one egg in a pan and set aside. Drain 1 packet of shirataki
fettuccine style konjac or tofu noodles in a strainer. Boil for 2 minutes in
water, remove and drain. Soak up extra water in 3­4 sheets of paper towel
and microwave if desired. Mix with Pad Thai Sauce. Keto Pad Thai
Sauce: In a food processor, combine 2 tablespoons tahini,
1 tablespoon mayo, 1 tablespoon lime juice, 1 tablespoon tamari, 1
teaspoon fish sauce, 1/2 inch grated fresh ginger, 1/4 teaspoon garlic
powder, 1/2 teaspoon liquid stevia. Combine with the noodles and top with
scrambled egg, sesame seeds and 2 oz shredded red cabbage for
crunch!
Meal 3: Pineapple Fat Bomb
Whisk together 2 tablespoons melted coconut oil, 2 tablespoons coconut
butter, 1 tablespoon shredded coconut, 1 tsp liquid stevia, and 1­5 drops
pineapple flavor. Substitute vanilla flavor or other extracts or flavors. Pour
into ice cube tray, silicone candy mold or roll into balls, place in muffin
paper cups and freeze for 15­30 minutes until solid. Makes 1 serving.
102 g
80%
FAT
22 g
37g
13%
PROTEIN
8%
CARB
11 g
3,8%
NET CARB
DAY24
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Cinnamon Pancakes
Blend 1/2 tablespoon gelatin with 2 tablespoons coconut flour. Add 2 eggs and mix well. Mix in 1/2
cup of coconut milk, 1/2 tsp cinnamon, 1/2 tsp liquid stevia in a blender. Cook as you would regular
pancakes in 1 tablespoon of coconut oil on medium to high heat. Makes 2 keto "pancakes". Enjoy 1.
Meal 2:Smoked Salmon Dip with Cucumber Crackers
Mix 4 oz of smoked salmon in a food processor with
3 tablespoons mayonnaise, 1 tablespoon lemon juice, 1/4 red onion,
1/4 teaspoon garlic powder, 1/8 teaspoon sea salt, a 1­2 drops of
liquid stevia. Top with capers! Slice 1/2 cucumber into "crackers" and
enjoy!
Meal 3: Cinnamon &
Walnut Mug Cake
Click here for the recipe.
111 g
80,3%
FAT
45 g
14,5%
PROTEIN
20 g
6,4%
CARB
9g
2,8%
NET CARB
DAY25
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Keto Waffle
Whisk together 1 egg, 1 oz protein powder (egg white preferable or whey protein powder),
1/3 teaspoon baking powder, 1 tablespoon coconut oil, 1 tablespoon filtered water. Add vanilla and
stevia if using plain powder. Pour into greased waffle grill and cook as per regular waffle time.
Meal 2: Chicken Salad BLT Lettuce Boats
Bake or broil one 3 oz chicken breast with skin. Pull apart with a fork to
make pulled chicken and refrigerate for an 30 minutes or until cool. Mix with
3 tablespoons mayonnaise. Slice half of a medium tomato into 8 pieces.
Fry 2 slices of bacon and chop into pieces. Rinse and dry butter lettuce,
tearing into 8 small "boats" with the spine down. Place 1­2 tablespoons
of chicken salad, slice of 1/8th of a tomato and a piece of bacon on each
boat.
Meal 3: Easy Lemon Fat Bomb
Grate lemon zest from 1 lemon. Mix together in a bowl with 2
tablespoons coconut oil, 2 tablespoons coconut butter, 1/2 teaspoon
liquid stevia, 1 teaspoon fresh lemon juice and a pinch of himalayan
salt. Pour into ice cube tray, silicone candy mold, or small cupcake
paper cup and freeze for 15­30 minutes.
106 g
78%
FAT
52 g
17%
PROTEIN
10 g
16 g
5%
CARB
3%
NET CARB
DAY26
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
Enjoy coffee or tea with unsweetened almond or coconut milk and sweetener such as stevia starting
at the eating window but try to avoid drinking within a half hour of meal. Only water, plain coffee or tea
between meals and outside the eating window. KEY TO FAT BURNING & HIGH KETONES: Let your
body fast between meals so that insulin will go lower enough so that your body burns fat instead of
storing it.
Meal 1: 2 Soft Boiled Eggs & Smoked Salmon
Serve 2 soft boiled eggs with 3 oz of smoked salmon, and garnish with parsley and chives. Serve with
1 tablespoon mayonnaise blended with some fresh dill and lemon.
Meal 2: Chicken Liver Pate w/ Cucumber Crackers
Pan fry 3 oz chicken livers with one garlic clove, one bay leaf, 1 shallot, 1/4 teaspoon sea salt and
fresh herbs of your choice in 1/2 cup of water. Once cooked, transfer to a food processor and add 3
tablespoons of MCT oil (or olive oil or coconut oil), 1 tablespoon at a time. Blend until smooth. Serve
with 1/2 cucumber sliced into crackers.
Meal 3: Whipped Coconut Cream
Place a can of full fat coconut milk in the fridge overnight so that the
cream and liquid separate. Remove the cream from the can and beat
with s stand mixer or egg beaters with 1 tablespoon coconut oil,
1 teaspoon liquid stevia and 1 teaspoon vanilla. 1 serving is 1/2 of a
cup. Enjoy 2 servings!
108 g
83%
FAT
54 g
14%
PROTEIN
9g
3%
CARB
8g
2,7%
NET CARB
DAY27
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above
Meal 1: Smoked Salmon Eggs Benny
Click here for the recipe or see recipe index. Eat without the protein bread. The hollandaise lasts up to
a week in the fridge.
Meal 2: Deep Fried Cornish Hen with Ratatouille
I have a deep fryer filled with coconut oil which I use to cook this. Fry
or bake 1 cornish game hen in coconut oil and baste it frequently. If
frying, pat dry and deep fry for 10 minutes per side in the deep fryer. If
baking, cook for for 1 hour in a pre­heated oven at 375 F (190 C).
Slice 1/2 eggplant, 1/2 zucchini and 1 red bell pepper into very small
cubes. Fry in 2 tablespoons of coconut or MCT oil. Serve 1/2 the hen
with all of the ratatouille.
Meal 3: One Minute Chocolate Muffin
Click here or see recipe index. Enjoy it with 2 tablespoons of coconut oil
117 g
77%
FAT
11g
69 g
19,8%
PROTEIN
3%
CARB
6g
1,7%
NET CARB
DAY28
Eating Window: Any 8 Hour Block (e.g. 10 AM to 6 PM)
*see italics above on Day 1 & 2
Meal 1: Kale & Bacon Fritatta
Preheat oven to 350 F (190 C). Fry 8 slices of bacon in a pan until crispy. Add 2 cups shredded kale.
Whisk together 8 eggs, 1 cup of coconut milk and pour into a coconut oil greased baking dish. Add bacon
and kale and bake for 25­30 minutes. Serve with fresh herbs and season with sea salt and pepper.
Makes 4 servings. Enjoy 1.
Meal 2: Grilled Chicken Skewers
Click here or see recipe index for Tahini Kebab Sauce Dressing. Makes
10 servings, use 2 of the dressing for the chicken & salad. Chop 4 oz of
chicken breast with skin into cubes and slide onto 1­2 wooden
skewers. Grill on medium heat for 15 minutes or until well cooked. Serve
with 1/2 cup chopped iceberg lettuce, 1/2 cup cucumber and 1/4 medium
tomato cut into cubes.
Meal 3: KetoGirl Chocolate Pudding
Add 1 cup of coconut milk, 2 tablespoons unsweetened cocoa, 1 teaspoon liquid
stevia, 1/2 teaspoon vanilla extract and 1/2 teaspoon almond extract to a small
pot over medium heat and stir with a whisk. Mix 1 tablespoon gelatin and
2 tablespoons water in small bowl. Add the gelatin to the pan and stir until
dissolved. When the mixture is warm transfer into two small ramekins.
Refrigerate for 30­45 minutes until cool. Makes two servings, enjoy 1.
98 g
78%
FAT
50 g
16%
PROTEIN
13 g
17,6 g
5,7%
CARB
4,2%
NET CARB
PROTEIN FRENCH
TOAST
Bonus Recipe! Swap for any Eggs Benny Meal 1
Ingredients
+ 4 slices protein bread (see recipe index)
+ 1 egg
+ 2 tablespoons coconut oil
+ 1/4 cup unsweetened almond milk
+ 2­5 drops liquid stevia glycerite
+ 1/2 teaspoon vanilla extract
+ 1/2 teaspoon cinnamon
+ 1/8 teaspoon sea salt (or to taste)
Directions
Whisk one egg with the almond milk, stevia, vanilla, and sea salt. Coat a frying pan with 2 tablespoons
of coconut oil. Dip the protein bread slices into the egg mixture and fry up in the coconut oil. Sprinkle
with cinnamon!
Recipe inspired by the lovely Tammy Fama Demers. Tammy likes to also mix two tablespoons of
coconut oil with maple and butter extract and stevia over the top as "syrup".
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E
FAQ
FREQUENTLY
ASKED
QUESTIONS
2 8
D A Y K E T O G E N I C
C H A L L E N G E !
G I R L
Q. What is the 'electrolyte water' that I keep seeing posts about?
A: It's important to keep your electrolytes up with bone broth or electrolytes. See recipes
on this page!
- RECIPES BONE BROTH
Purchase any store made bone broth with no sugar added.
At home recipe: Use the bones of 1 roasted chicken. Strip the meat and roast the bones in
the oven if desired. Place in a slow cooker and add 10 cups of water (depending on the
capacity of your cooker). Add 1 bay leaf, 1 chopped onion, 2-3 cloves of garlic, 1 Tbsp
apple cider vinegar. Cook on high for 1 hour, and then switch to low. Cook for up to 3
days then transfer to fridge and/or freezer.
ELECTROLYTE DRINK
(Recipe from Ketodietapp.com) provided by Stella Arthur
(I recommend using the stevia and not the Erythritol or Swerve.)
You can make it using the following: Ingredients (makes ~ 6 cups):
5 cups water or herbal tea of choice (~ 1.2 l)
½ cup lemon or lime juice (120 ml/ 4 fl oz)
½ tsp potassium chloride or lite salt
¼ tsp salt (I like pink Himalayan) - ⅛ tsp if too salty
2 tbsp Natural Calm magnesium supplement
¼ cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
Optional: 20-30 drops liquid Stevia or to taste
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: Can we mix and match meals from other days or do we have to follow
the plans exactly?
A: You can re-do entire days from the plans and pick your favorite days to
repeat, however cannot switch around the individual meals as each day is
calculated for that day's specified macronutrient profile.
Q: Why can't we drink water during meals?
A: It is important for overall nutrition to limit drinking to 30 minutes before or
after meals as to not to dilute digestive juices. This slows digestion down
dramatically and taxes the body which drains energy!
Q: Is drinking of water with some squeezed lemon juice okay on the 28
Day Challenge?
A: Yes that is fine! Lemon does have some carbs in it however, so it is
important to keep track of it and not treat it as a free food.
Q: Should your macros change as you start to lose weight? Or does this 28
day meal plan work at all stages?
A: The macros stay the same over the 28 days.
Q: Should we take supplements on the 28 Day Plans?
A: I do not include any supplements other than bone broth/electrolytes. Recipes
can be found at the end of this appendix.
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: For dessert, is it okay to eat it right after your dinner?
A: Yes, it is okay to eat dessert right after dinner.
Q: I’m not hungry but I noticed that I am somewhat irritable going without
a meal or fasting. Is it natural?
A: Yes, you are still adapting. Moods are affected by blood glucose and
insulin.
Q: What about my cycle? Can the time of the month kick you out of
ketosis?
A: Food cravings are highest in week 3 & 4 of the cycle in case the body
became pregnant following ovulation, and this is also when there is maximum
water retention. Women's cycles can also affect ketosis temporarily.
Q: Would it be okay to repeat a day if you don't have time to cook?
A: Yes. I don't recommend switching the meals out and around but you can
repeat a full day as it is all calculated for the daily macros.
Q: I'm feeling quite full from the meals. Do I have to eat them all?
A: It is best to follow the plans but do not force yourself to eat if you are full.
You could instead have a fat bomb such as 1-2 Tbsp of coconut oil or
bulletproof coffee (BPC).
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: Do all blood glucose machines test for ketones?
A: The Abbott Precision Xtra and Freestyle Neo have compatibility for both
blood glucose and ketone strips. See more in my Keto Shop by clicking Here!
Q: What are the best blood sugar & ketone numbers?
A: Blood sugar and ketones are inversely correlated, so as blood sugar goes
down, ketones go up. Ideally for adaptation it is recommended to see a
morning fasted blood glucose reading of below 90 mg/dl and ketones above
1.0. The optimal ketone zone is 1.0 - 3.0.
Q: When is the best time to test? Do I HAVE to test on the challenge?
A: The best time is first thing in the morning in a fasted state. This establishes
a baseline. You do not have to test yourself or track food on the challenge as
everything has been calculated for you. However, it is a great investment in
your future health to get a monitor and test as you learn about your body's
responses to various foods.
Q: Can I test other times? What about urine test strips?
A: Yes. Testing blood glucose 30 minutes after a meal shows the impact of
that food on the body, blood and insulin sensitivity or resistance. Testing
ketones at the end of the day will typically show your highest reading. Urine
test strips are not reliable or accurate and stop working once you keto adapt.
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: Is caffeine allowed on the challenge?
A: It is allowed on the plans. However, for some, caffeine can stimulate too much
of a glucose and insulin response. Alternatives are tea or a natural decaf if you
can locate one (decaf coffee can be high in chemicals which will affect the body
adversely).
Q: My 8 hour window is up. Can I have a bit of ketogenic food? I'm struggling.
A: I recommend sticking to the plans to maximize results if you can. However, if
you are overly hungry then I recommend a fat bomb or spoonful coconut butter
or oil. Fat does not stimulate insulin (the fat storage regulating hormone) as
much as protein and carbohydrates. There are a couple of fat bombs in the meal
plans starting on day 14, or use the newly added chocolate brownie bar which
can be used as a fat bomb. (see last pages below of this FAQ/Appendix).
Q: Do we have to stick to the exact daily meals on the plans or can we eat the
ones we like only?
A: It is up to you however each day is calculated specifically to meet the right
keto macros! The challenge will work best if followed as it is laid out.
Q: Can we only eat within an 8 hour window? What about eating late and
bedtime?
A: Yes, as fasting gives insulin a rest outside of the 8 hour window. It is
important not to eat past 8 PM as well for optimal healing and weight loss, and
getting to bed between 9 and 10 PM as this is when the body heals and burns
fat.
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: During this 8 hour window, we are allowed only 2 meals a day?
A: Yes, you will see once you start to keto adapt, that your hunger goes way
down as your satiety hormone leptin will no longer be suppressed. One you
convert your body from a glucose burner to a fat burner, your body can use it's
own fat stores and hunger dissipates. If you are overly hungry during the day
you can add fat bombs while you are adjusting.
Q: For breakfast, can we drink coffee first and start counting the 8 hour
window from the first meal?
A: You may have plain coffee or tea outside of the 8 hour feeding window.
Q: How much time should pass between meals and our water drinking?
A: It's best to avoid it 30 minutes before and after meals to not dilute the
digestive juices which can be a huge energy drain for the body. It is
recommended to space meals out according to your schedule and hunger.
Q: Do I have to leave the FB Challenge Group after 28 Days?
A: You do not need to leave the group. The coaching and guidance is for the
first 28 days and is limited to following the plans and keto adapting. Many
people choose to stay in the group to follow along, restart the 28 days, post
encouraging or funny updates, and provide support and guidance for others
joining and starting to learn keto for themselves! It is a wonderful keto
community.
2 8
D A Y
K E T O G E N I C
G I R L
C H A L L E N G E !
Q: How long does the body take to adjust?
A: People can keto adapt in anywhere from a few days to a week, ranging up
to 4-6 weeks. Keto adapting means you are burning fat instead of glucose. It
all depends on your individual metabolic regulation or derangement and
insulin sensitivity versus resistance as well as how strictly the plans are
followed. Over time, you can become fat adapted which is a more permanent
state of being fat fueled.
Q: Do I have to track macros on the challenge?
A: You do not need to track your macronutrients on the challenge as they
have all been calculated for you!
Q: Why are my ketones so high?
A: Ketones should be ideally around the 1.0-3.0 range. Above 3.0 - 5.0 is
usually from prolonged fasting. If your ketones are very elevated it can also
be from exogenous ketones in supplements or MCT fats- when you
supplement with them the meter reads the ketones not just from your own
production of them but also the ones that have been consumed. Ketones go up
through the day and the fasted readings are usually the lowest.
(Ketones and blood sugar should ALWAYS be inversely correlated. If you
have both high ketones and high blood sugar, test again, and see a doctor as
soon as possible as it could be an indicator of an unknown pre-existing
condition. It is important to see a physician before beginning the plans to
ensure you have no pre-diabetes or conditions that might be adversely
affected by a ketogenic diet).
2 8
D A Y K E T O G E N I C
C H A L L E N G E !
G I R L
KETOGENIC CHOCOLATE BROWNIE BAR!
To view online with photos, click Here and enter the password "chocolatebrowniebar"
INGREDIENTS
150 g Edible Cocoa Butter
200 g 99% Dark Chocolate (I like Lindt 99% Dark Cocoa Bars)
3 Tbsp Coconut Oil (or Butter if not dairy sensitive or in maintenance mode)
1 Cup Coconut Milk (cream only, water drained from refrigerated can) (or heavy whipping
cream if not dairy sensitive or in maintenance mode)
4 Tbsp Swerve and 2-5 Liquid Stevia Glycerite
12 Tbsp Coconut Butter (also called creamed coconut or coconut manna)
OR Sweetener combination of your choice to taste- Stevia only or Erythritol with Liquid
Stevia
2 tsp Vanilla Bean OR Extract
1 tsp Hazelnut Extract
1/4 tsp of Sea Salt (or to taste)
DIRECTIONS
Using a double broiler, melt cocoa butter and dark chocolate together on very low heat,
stirring often. Add in coconut milk (or heavy whipping cream), then coconut butter. Blend in
coconut oil (or butter), all the while stirring and on very low heat. Add in sweeteners of your
choice, vanilla, hazelnut and sea salt. Blend until smooth. Pour into an extra large rectangular
mould or several separate ones. Refrigerate for an hour or twenty minutes in the freezer:
Remove from mould and enjoy!!
Makes 20 servings.
Nutritional information (per serving):
Calories: 201. Fat: 20 g, Protein: 1.9 g, Total Carb: 5.5 g, Net Carb 1.3 g. 86% Fat, 4% Protein
and 10% Carb, 2% Net Carb.
2 8
D A Y K E T O G E N I C
C H A L L E N G E !
G I R L
KETOGENIC GIRL KETO BROWNIE
HACK by Bridget Price
Preheat oven to 375 C.
INGREDIENTS:
-2 heaping Tbsp Mayo
- 1 and /2 tsp vanilla extract
-1/4 tsp almond extract
-1/4 tsp liquid stevia glycerite
- 2 packets of monk fruit or powdered stevia
- 1/4 cup unsweetened almond milk
-2 eggs and one egg yolk
-2 heaping tbsp cocoa
-1/4 tsp baking soda,
-2 tbsp coconut flour
-a pinch of sea salt in a separate bowl.
DIRECTIONS
Whisk together 2 heaping Tbsp mayo, 1 and /2 tsp vanilla extract, 1/4 tsp
almond extract, 1/4 tsp liquid stevia glycerite with 2 packets of monk fruit or
more stevia, 1/4 cup unsweetened almond milk and 2 eggs and one egg yolk.
Blend 2 heaping Tbsp cocoa, 1/4 tsp baking soda, 2 Tbsp coconut flour and a
pinch of sea salt in a separate bowl.
Combine the dry ingredients with the wet & pour into a brownie tin or bread
loaf. Bake for 30 mins or until toothpick comes out dry. Makes two large
servings. Enjoy BOTH servings guilt free!
2 8
D A Y K E T O G E N I C
C H A L L E N G E !
G I R L
SPECIAL THANKS
My most sincere special thanks to:
Tammy Fama Demers as you made this possible!
Stella Arthur for your support, contributions and electrolyte recipe!
Nicky Skinner for your beautiful photos!
Bridget Price for your amazing brownie hack!
Ketogenic Girl Ambassadors Jenny Flannery & Luisa Gregory
And to everyone in the 28 Day Challenge Group in Summer and Fall 2016.
Thank you!!!!!
P R I N T A B L E
R E C I P E
I N D E X
Print the recipes on the pages that
follow for easy reference!
DAY 1
Egg Spinach Bacon Muffins: Keto Breakfast
Yield: 5 Servings
Prep time: 5 minute
Total time: 45 minutes
Ingredients
10 slices thick-cut bacon, diced |
Frozen chopped spinach, thawed and drained | 1 Cup (around one package)
Onion, chopped | 1/4 Cup
Eggs | 6 Large
Sea Salt | ¼ Tsp
Black Pepper | ¼ Tsp
Coconut milk (optional) | 1 Tbsp
Onion Powder | Pinch
Garlic Powder | Pinch
Cooking Spray (I use coconut oil)
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with the coconut oil
cooking spray.
2. Pre-cook and stir bacon in a frying pan over medium-high heat until desired crispness, about 510 minutes. Transfer bacon to a bowl, reserving bacon fat in the pan.
3. Combine spinach, onion, salt, and ground black pepper to taste in the pan with the bacon fat
and cook about 5 minutes. Transfer vegetable mixture to a bowl and place in the freezer to cool,
about 5 minutes.
4. Whisk eggs and coconut cream together in a bowl; add 1/2 teaspoon salt, 1/4 teaspoon ground
black pepper, onion powder, and garlic powder. Add cooled down vegetables and the bacon to
the egg mixture and stir gently.
5. Pour 1/4 cup egg mixture into each muffin cup.
6. Bake in the preheated oven until egg cups are set, about 20 minutes.
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free, grain free.
Nutritional Info:
Makes 5 Servings (2 Muffins)
Pork chop with Sweet Cucumber Salad
Ingredients
Coconut Oil
6 oz. Pork Chop (Bone in)
½ Cucumbers
1 tbsp. Apple Cider Vinegar
2 tbsp. MCT Oil
2 tbsp. Water
Sea Salt
Ground Pepper
Liquid Stevia
Directions
Coat a frying pan with spray coconut oil and fry a large 6 oz pork chop (bone in) for 78 minutes on each
side until golden brown. Slice 1/2 a cucumber into thin slices (I use a potato peeler). Add 1 tablespoon
apple cider vinegar, 2 tablespoons MCT oil, 2 tablespoons of water, pinch of sea salt and ground pepper
and a few drops of liquid stevia to desired sweetness.
Ketogenic Diet: Instant Bulletproof Chia Pudding
Yield: 4 Servings
Prep time: 2 minutes
Total time: 5-10 minutes
Ingredients
1/4Cup Unsweetened Almond Milk
1/4Cup Coconut Oil
1Can Coconut Milk
1/4Cup Organic Chia Seeds
3-4drops Liquid Stevia
1/4tsp Almond Flavour
1/4tsp Vanilla Flavour
1/4Cup Cacao Nibs
Ceylon Cinnamon to taste
Directions
Pour the almond milk into an ice cube tray and freeze for about 30 minutes to an hour. Once frozen, put
in a blender with coconut milk, coconut oil, stevia and flavoring. Once blended, stir in the chia seeds and
divide into four glass mugs or ramekins. Set in the fridge for 30 minutes, remove and top with cacao nibs
and Ceylon cinnamon!
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 4 servings.
DAY 2
3 Egg Omelette with 1/4 Avocado
Ingredients
1 tbsp. Coconut Oil
3 Eggs
¼ Avocados
Chopped Parsley (Optional)
Basil (Optional)
Directions
Grease a pan with 1 tablespoon of coconut oil. Whisk 3 eggs together for an omelette and fry on low
heat. Serve with 1/4 avocado. Optional add on: garnish with fresh chopped parsley or basil.
Easy 3 Ingredient Bacon Carbonara
Yield: 1 Serving
Prep time: 2 minutes
Total time: 5-10 minutes
Ingredients
Shirataki Konjac or Tofu Noodles | 1 Package
Spectrum Organic Mayonnaise | 1.5 Tbsp.
Bacon | 2 slices
Fresh Basil, Garlic Powder, Pepper | To desired taste
Directions
Drain and boil the noodles for 1-2 minutes. Meanwhile fry the bacon in small strips (I use a clean pair of
scissors or cut them on the cutting board to desired size). Drain the noodles and cut them with a knife
and fork into 2 inch pieces (I do this right in the strainer). Put into paper towel and remove excess water,
or microwave for one minute. Put into a bowl, add mayo and mix in well. Add strips of bacon and mix.
Season with fresh basil, garlic powder and pepper to taste!
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 1 serving.
Easy One Minute Cinnamon Muffin
Yield: 1 Serving
Prep time: 1 minute
Total time: 1 minute
Ingredients
Flax meal | 2 Tbsp.
Coconut flour | 1 Tbsp.
Swerve – optional (or Stevia, insulin, or your preferred sweetener) | 1 Tsp
Organic Egg | 1
Coconut oil | 1/2 Tbsp.
Cinnamon | 1/4 Tsp
Baking Soda | 1/2 Tsp
Sea Salt to taste
Directions
Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture.
Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the
microwave on high for one minute and enjoy!
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 1 Serving
DAY 3
Smoked Salmon Eggs Benny
PROTEIN BREAD
Yield: 6 Servings Prep time: 2 minute Total time: 15 minute
Ingredients
Eggs | 3
Protein Powder | 1/4 Cup (You may use whey protein powder, egg white protein powder, or a
combination of almond flour and coconut flour. Egg white protein powder seems to work well, Jay Robb
offers several versions of it)
Onion Powder| 1/2 tsp
Directions
Preheat the oven to 325 C. Separate the eggs and reserve the yolks. Beat the whites (ideally in a hands
free stand mixer) for 5-6 minutes until very stiff peaks. Slowly add the protein powder about a
tablespoon at a time while gently mixing. Add the onion powder. Stir the egg yolks with a fork so that
they are broken up. Remove from mixer and using a spatula, fold the egg yolks into the mixture, folding
a few times until combined. Spray a bread loaf tin with coconut oil spray and pour the mixture into it.
Bake for about 30 minutes.
Note: Nutritional Information is combined below with the Keto Smoked Salmon Benny Recipe.
HOLLANDAISE
Ingredients
Egg yolks | 6 Large
Dijon Mustard | 2 Tbsp
Fresh lemon juice | 1/8 Cup
Sea Salt | 1/2 Tsp
MCT Oil, Coconut Oil or Butter| 3/4 Cup
Ground Pepper | To taste
Fresh Dill | To taste
Smoked Salmon | 6 oz (or substitute ham)
Whole Eggs | 12
Fresh Parsley | Added if desired for presentation and taste Paprika | To taste
Chili | To taste
Directions
Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks,
Dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as
possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt
and pepper to taste. Remove from the pan.
Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz of smoked salmon on a
slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chili and chopped parsley
if desired.
Nutritional Info:
Makes 6 Servings. Slice bread into 12 slices and 2 slices is one serving.
Grass-Fed Sausages with Mayo Coleslaw
Ingredients
2 Pork and Beef Sausages (5 ounces total weight)
1 Cup Shredded Green Cabbage
3 tbsp. Mayonnaise
1 tbsp. Dijon
Sea Salt
Pepper
Stevia
Directions
Fry up 2 pork and beef sausages (or 3 slim organic hot dogs) for 5 ounces total (2.5 oz each). Serve with
1 cup of shredded green cabbage mixed with 3 tablespoons mayo, 1 teaspoon dijon, sea salt and
pepper, a couple drops of liquid stevia for a touch of sweet.
Ketogenic Diet: Pumpkin Spice Chia Pudding
Yield: 4 Servings
Prep time: 2 minutes
Inactive time: 40 minutes
Total time: 5-10 minutes
Ingredients
1/4 Cup Pumpkin Puree (Recipe below, ingredients are a small or medium pumpkin, sea salt,
coconut oil)
1/4 Cup Unsweetened Almond Milk
2 Tbs Coconut Oil
1 Can Coconut Milk
1/4 Cup Organic Chia Seeds
3-4 drops Liquid Stevia (more or less depending on taste)
1/4 tsp Ginger Powder
1/4 tsp Nutmeg
1/4 tsp Ceylon Cinnamon
1/4 tsp Vanilla Bean (You may also use powder, or pure extract)
Directions
I used a small sized pumpkin and split it in half, removed the seeds and fibers, sprinkled it with sea salt
and baked it on a coconut oil greased pan in the oven for 40 minutes.
I removed the pumpkin from the oven once baked and let it cool, then used my hand blender to make it
into puree.
I saved the rest of the puree to make sugar free pumpkin pie next weekend! You can also use store
bought canned pumpkin for this but not that canned pumpkin elevated blood sugar more which is not
ideal for ketosis. P.S. I also baked the pumpkin seeds and covered them in coconut oil, stevia and all of
the spices above and some pepper. Great as a crunchy topping on the pudding or with pumpkin cream
soup!
While the pumpkin is cooking, pour the coconut milk, coconut oil, stevia and spices in a blender. Once
blended, add the pumpkin puree and blend.
Remove the blender container and stir in the chia seeds lightly. If you blend the chia seeds as small as
they are they come apart and don’t gel in the same way as when whole. Divide the pudding mixture into
four glass mugs or ramekins. Set in the fridge for 1-3 hours, depending on how thick you like it to be.
Remove from fridge when ready to eat and top with pure whipped cream (no sugar added) and Ceylon
cinnamon if desired and enjoy!
Nutritional Info:
Makes 4 servings.
DAY 4
Ketogenic Diet: Keto Crepes!
Yield: 1 Serving
Prep time: 2 minutes
Total time: 5-10 minutes
Ingredients
3 Organic Eggs
1/3 Cup Unsweetened Almond Milk
½ Tbsp Coconut Flour
3-4 drops Liquid Stevia
1/4 tsp Almond Flavour
1/4 tsp Vanilla Flavour
1 Tbsp Coconut Oil or Grass Fed Butter
Ceylon Cinnamon to taste
Directions
Combine all of the ingredients and beat together in a mixer. Heat a crepe sized pan (I like to use the flat,
smaller pan for smaller crepes) to high and melt coconut oil. Dispense about 1/8-1/4 cup of the mixture
into the pan at a time. Cook and flip until you have a nice stack of crepes to enjoy! I like mine with butter
and Ceylon cinnamon, or some lemon juice and powdered stevia.
Nutritional Info:
Makes 1 serving.
Roast Chicken Leg
Ingredients
Reserved Bacon Fat from Bacon Frying
Lard or Coconut Oil
Spring of Thyme and Rosemary (If Desired)
Chicken Legs
(Ingredients for the Steamed Spinach)
1/2 Cup Steamed Spinach
2 tbsp. Coconut Oil
Sea Salt
Directions
Use reserved bacon fat from bacon frying, lard, or coconut oil to line a glass oven pan and cover the
chicken legs with the fat. Add a sprig of thyme and rosemary if desired. Bake at 350 F/180 C for 40
minutes. Enjoy with 1/2 cup steamed spinach (measured cooked) with 2 tablespoons coconut oil and
sea salt.
Ketogenic Girl Keto Brownie
Ingredients
2 tbsp. Mayonnaise
1 and ½ Tsp. Vanilla Extract
¼ Tsp. Almond Extract
½ Tsp. Liquid Stevia Glycerite
2 packets Powdered Stevia or Monk Fruit (or alternative of your choice)
¼ Cup Unsweetened Almond Milk
2 Eggs
1 Egg Yolk
2 heaping Tbsp. Unsweetened Cocoa
¼ Tsp. Baking Soda
2 Tbsp. Coconut Flour
A pinch Sea salt
Directions
Preheat oven to 375 F/190 C. Whisk together all of the wet ingredients. In a separate bowl, mix cocoa,
baking soda, coconut flour and sea salt. Combine the dry ingredients with the wet & pour into a brownie
tin or shallow bread loaf pan. Bake for 30 mins or until toothpick comes out dry. Makes two large
servings. Enjoy BOTH servings guilt free!
DAY 5
Smoked Salmon Eggs Benny
PROTEIN BREAD
Yield: 6 Servings Prep time: 2 minute Total time: 15 minute
Ingredients
Eggs | 3
Protein Powder | 1/4 Cup (You may use whey protein powder, egg white protein powder, or a
combination of almond flour and coconut flour. Egg white protein powder seems to work well, Jay Robb
offers several versions of it)
Onion Powder| 1/2 tsp
Directions
Preheat the oven to 325 C. Separate the eggs and reserve the yolks. Beat the whites (ideally in a hands
free stand mixer) for 5-6 minutes until very stiff peaks. Slowly add the protein powder about a
tablespoon at a time while gently mixing. Add the onion powder. Stir the egg yolks with a fork so that
they are broken up. Remove from mixer and using a spatula, fold the egg yolks into the mixture, folding
a few times until combined. Spray a bread loaf tin with coconut oil spray and pour the mixture into it.
Bake for about 30 minutes.
HOLLANDAISE
Ingredients
Egg yolks | 6 Large
Dijon Mustard | 2 Tbsp
Fresh lemon juice | 1/8 Cup
Sea Salt | 1/2 Tsp
MCT Oil, Coconut Oil or Butter| 3/4 Cup
Ground Pepper | To taste
Fresh Dill | To taste
Smoked Salmon | 6 oz (or substitute ham)
Whole Eggs | 12
Fresh Parsley | Added if desired for presentation and taste Paprika | To taste
Chili | To taste
Directions
Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks,
Dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as
possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt
and pepper to taste. Remove from the pan.
Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz of smoked salmon on a
slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chili and chopped parsley
if desired.
Nutritional Info:
Makes 6 Servings (generous servings). Slice bread into 12 slices and 2 slices is one serving.
Portobello Burger with Special Sauce
Ingredients
2 Portobello Mushrooms
4 oz. Grass Fed or Regular Beef Patty
6 pieces Bacon
1 Cup Shredded Lettuce
¼ Sliced Avocados
1 Pickle
1 Slice Tomato
1 heaping serving Special Sauce
Directions
Remove the stem and scrape the underside of two Portobello mushroom caps. Grill or fry a 4 oz. grassfed or regular beef burger patty. In a separate pan, fry 6 pieces of bacon. Lightly broil the mushroom
caps in your broiler. Serve with a side salad of 1 cup shredded lettuce, 1/4 sliced avocado, 1 pickle and
one slice of tomato and one heaping serving of the special sauce. Click here for the recipe. Form a bun
with both Portobello caps. Yes you can eat all 6 slices of bacon!
Ketogenic Crème Brulee
Yield: 4 Servings
Prep time: 2 minutes Inactive time: 3-4 hours Total time: 5-10 minutes
Ingredients
1/4 Cup Unsweetened Almond Milk
2 Cups Coconut Milk
6 Large Egg Yolks
3 Tbsp. Swerve (or Erythriol)
1 Tsp. Liquid Stevia (more or less depending on taste)
1/4 Tsp. Vanilla Bean (You may also use vanilla powder, or pure extract)
Directions
Pre-heat the oven to 150 C or 300 F. Heat the coconut milk and vanilla bean or extract on the stove over
medium heat, until near boiling. Meanwhile, blend the egg yolks, 2 Tbsp. swerve and stevia in a bowl
until thick and creamy. I like to do this in my mixer or with egg beaters but you can also whisk it for a few
minutes. Remove the coconut milk and vanilla from the stove, and add into the egg yolk and sweetener
mixture very slowly, while still beating. Gradually add the entire coconut milk mixture. Pour into 4
ramekins which you’ve place in a baking pan that is relatively deep. Pour boiling water around the
ramekins and cover with aluminium foil loosely so the water steams the pudding. Bake for 30 minutes at
150 C or 300 F. Remove from oven when ready, the ramekins should still be a bit jelly like in the middle,
not completely hardened. Cool in the fridge overnight ideally, or in the fridge for at least 3-4 hours.
When ready to serve, remove and cover the top with 1/2 Tbsp. swerve per ramekin. Use either the
broiler in your oven, or a blowtorch, melt the swerve. If you are using the oven, keep a close eye on them
as the sugar cooks quite quickly. Let cool for a few minutes and serve with mint, berries and heavy
sugar free whipped cream if desired! I served mine with a raspberry cranberry coulis that I sweetened
with stevia.
Nutritional Info:
Makes 4 servings.
DAY 6
Keto Eggs Scramble
Ingredients
3 Eggs
¼ Cup Chopped Green Pepper
2 Tbsp. MCT Oil or Coconut Oil
½ Cup Sliced Mushrooms
Directions
Whisk together 3 eggs, 1/4 cup chopped green pepper. In a pan, heat 2 tbsp of MCT or coconut oil and
add 1/2 cup of sliced mushrooms until browned. Add the egg mixture on low heat and gently scramble
with a whisk.
Steak with Bearnaise Sauce & Asparagus
Ingredients
6 oz Steak from one of the fattier cuts of steak (preferably grass fed) Skirt steak, Strip steak, Tbone steak or Rib eye.
6 Asparagus spears
(For the Bearnaise)
2 Tbsp. Apple Cider Vinegar
2 Tbsp. White Wine Vinegar
1 Tbsp. Shallots
1 Tsp. Black Pepper
1/2 Tsp. Tarragon
Reserved hollandaise from eggs benny recipe
Directions
Choose a 6 oz. steak from one of the fattier cuts of steak (preferably grass fed): skirt steak, strip steak,
T- bone steak or rib eye. Grill or fry the steak on the stove. Flash boil 6 asparagus spears in boiling
salted water. In a saucepan on low heat reduce 2 tablespoons apple cider vinegar, 2 tablespoons white
wine vinegar, 1 tablespoon shallots, 1 teaspoon black pepper and 1/2 teaspoon tarragon until reduced
by half. Mix into reserved hollandaise from eggs benny recipe, and voilà you have béarnaise! Use 6
tablespoons.
PRO TIP: If your hollandaise or béarnaise curdles at any point, add an ice cube and melt it, it will return
to smooth!
Easy Keto Lemon Curd
Yield: 8 servings
Prep time: 20 minutes
Total time: 2 hours (refrigeration time)
Ingredients
Swerve (or Erythriol & Liquid Stevia) | 2/3 Cup
Fresh Lemon Juice | 3/4 Cup
Salt| 1/8 Tsp.
Organic Egg Yolks | 6 Large
Grass Fed Butter | 3 Tbsp. cut into small cubes
Grated Lemon Rind | 2 Tsp.
Directions
Combine the Lemon juice, sweetener, salt and egg yolks into a small and heavy saucepan over medium
heat. Heat while constantly stirring with a whisk, until it gets thick – this is about 6-7 minutes. Remove
from heat and add butter, blending as it melts. Put the curd into ramekins or a bowl and chill completely.
I like to spoon mine into shot glasses and top with some sprinkled coconut, or with mini sugar free
meringues.
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, grain free.
Nutritional Info:
Makes 8 Servings
Most of the carbs from this recipe come from Swerve/Erythriol. The carbs from the lemon juice and rind
are only 2.35 per serving (net carbs). According to sources this sweetener is indigestible fiber excreted
out of the body without having any effect on blood sugar. Whether you count net carbs or not is up to
you depending on your approach to lowcarb. For keto purposes, it has very low net carbs, however it
the carbs/fiber in the sweetener may or may not stimulate an insulin response in you. You will need to
test your blood sugar after consuming it to know.
DAY 7
Bacon, 2 Eggs Any Style, Sausage
Ingredients
2 slices Uncured Bacon (15 g or 1/2 an oz)
2 Eggs any style and a 50 g (almost 2 oz)
Pork or Beef sausage
Spicy Chicken with Guacamole
Ingredients
4 ounces Chicken thighs (boneless, skin on)
Coconut oil spray
1 Tbsp. Coconut Oil
1/2 Tsp. Paprika
1/4 Tsp. Onion powder
1/4 Tsp. Garlic powder
¼ Tsp. Sea Salt
1/4 Tsp. Chilli powder
1/4 Tsp. Turmeric
1/4 cup Water
1/2 medium Avocado
A pinch Onion powder
Garlic powder
1 Tsp. Lime juice
1/2 cup Shredded Iceberg Lettuce
Directions
Fry 4 ounces of chicken thighs (boneless, skin on) in a pan with coconut oil spray. Once browned,
remove from heat and chop into pieces. Return to the pan with 1 tablespoon coconut oil. Add in 1/2
teaspoon paprika, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder, ¼ teaspoon sea salt, 1/4
teaspoon chilli powder and 1/4 teaspoon turmeric with 1/4 cup of water. Cook until water has
evaporated on low heat. Mash 1/2 medium avocado with a pinch of onion powder and garlic powder
and 1 teaspoon lime juice. Serve on 1/2 cup of shredded iceberg lettuce and enjoy!
Keto Panna Cotta
Ingredients
1 cup Coconut milk from a can
1 and 1/4 Tsp. Powdered gelatin
1/2 Tsp. Vanilla extract
¼ - ½ Tsp. Stevia Glycerite (liquid stevia)
Directions
In a small saucepan, whisk together 1 cup of coconut milk from a can with 1 1/4 tsp powdered gelatin.
Allow to sit for 5 minutes, to allow the gelatin to “bloom.” Add in 1/2 tsp vanilla extract, then gently heat
the mixture over mediumlow heat, whisking well to help the gelatin dissolve. Be careful to not boil this
mixture! Once the gelatin has completely dissolved, remove from the heat and stir in the 1/41/
2 tsp stevia glycerite (liquid stevia) and remaining coconut milk left in the can. Pour the mixture into 4
small dishes or a mould, and place in the fridge to set for at least 4 hours before serving. Makes 4
servings. Enjoy 1 and keep the rest for week 2.
DAY 8
Bacon Devilled Eggs with Paprika
Ingredients
12 Hard Boiled eggs
12 slices Bacon
1/2 cup Mayonnaise
1 Tsp. Dijon
1/4 1 Tsp. paprika
Sea Salt
Pepper
Directions
Cook 12 hard-boiled eggs and fry 12 slices of bacon. Reserve bacon fat. Peel and slice boiled eggs into
halves. Place yolks into a bowl and mix with 1/2 cup of mayonnaise, bacon fat from frying, 1 teaspoon
Dijon, 1/4 1 teaspoon paprika, sea salt, pepper to taste, and chopped bacon. Place in a freezer bag and
pipe yolk mixture into the egg white halves. Makes 24 devilled egg halves. 6 devilled egg halves is one
serving.
MCT Pesto with Shirataki Noodles
Ingredients
2 Tbsp. MCT oil
1 cup of Fresh Basil Leaves (stems removed)
1/3 cup Pine nuts
1 clove garlic or 1/4 Tsp. garlic powder
Sea Salt and Pepper to taste
1 package Shirataki or Konjac noodles
Directions
In a food processor (I use a small sized one), combine 2 tablespoons MCT oil, 1 cup of fresh basil leaves
(stems removed), 1/3 cup pine nuts, 1 clove of garlic or 1/4 teaspoon garlic powder, sea salt and pepper
to taste. Drain 1 package of shirataki or konjac noodles in a strainer. Boil for 2 minutes in water, remove
and drain. Soak up extra water in 34 sheets of paper towel and microwave if desired. Mix with pesto and
serve!
Vanilla Chia Pudding
Yield: 4 Servings
Prep time: 2 minutes Total time: 5-10 minutes
Ingredients
1/4 Cup Unsweetened Almond Milk
1/4Cup Coconut Oil
1 Can Coconut Milk
1/4 Cup Organic Chia Seeds
3-4 drops Liquid Stevia
1/4 Tsp. Almond Flavour
1/4 Tsp. Vanilla Flavour
1/4 Cup Cacao Nibs Ceylon Cinnamon to taste
Directions
Pour the almond milk into an ice cube tray and freeze for about 30 minutes to an hour. Once frozen, put
in a blender with coconut milk, coconut oil, stevia and flavoring. Once blended, stir in the chia seeds and
divide into four glass mugs or ramekins. Set in the fridge for 30 minutes, remove and top with cacao nibs
and Ceylon cinnamon!
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 4 servings.
DAY 9
Egg Omelette with 1/4 Avocado
Ingredients
1 Tbsp. MCT or coconut oil
3 Eggs
1/4 medium Avocados
(Optional add on: garnish with fresh chopped parsley or basil.)
Directions
Grease the pan with 1 tablespoon MCT or coconut oil. Whisk 3 eggs together in a bowl for an omelette
and fry on low heat. Serve with 1/4 medium avocado. Optional add on: garnish with fresh chopped
parsley or basil.
Cold Chicken Salad & Crunchy Cabbage
Ingredients
1 4 oz. Chicken breast with skin
2 Tbsp. Mayonnaise
1/2 Tsp. Dijon mustard
1/2 Cup of Shredded Purple Cabbage for crunch.
Directions
Bake or broil one 4 oz. chicken breast with skin. Pull apart with a fork to make pulled chicken and
refrigerate for an hour. Mix with 2 tbsp. mayonnaise and 1/2 tsp. Dijon mustard. Add in 1/2 cup of
shredded purple cabbage for crunch.
Sweet Crepes
Ingredients
Yield: 1 Serving
Prep time: 2 minutes Total time: 5-10 minutes
Ingredients
3 Organic Eggs
1/3 Cup Unsweetened Almond Milk
1⁄2 Tbsp. Coconut Flour
3-4 drops Liquid Stevia
1/4 tsp. Almond Flavour
1/4 tsp. Vanilla Flavour
1 Tbsp. Coconut Oil or Grass Fed Butter Ceylon Cinnamon to taste
Directions
Combine all of the ingredients and beat together in a mixer. Heat a crepe sized pan (I like to use the flat,
smaller pan for smaller crepes) to high and melt coconut oil. Dispense about 1/8-1/4 cup of the mixture
into the pan at a time. Cook and flip until you have a nice stack of crepes to enjoy! I like mine with butter
and Ceylon cinnamon, or some lemon juice and powdered stevia.
Nutritional Info:
Makes 1 serving.
DAY 10
Keto Eggs Benny
PROTEIN BREAD
Yield: 6 Servings Prep time: 2 minute Total time: 15 minute
Ingredients
Eggs | 3
Protein Powder | 1/4 Cup (You may use whey protein powder, egg white protein powder, or a
combination of almond flour and coconut flour. Egg white protein powder seems to work well, Jay Robb
offers several versions of it)
Onion Powder | 1/2 tsp
Directions
Preheat the oven to 325 C. Separate the eggs and reserve the yolks. Beat the whites (ideally in a hands
free stand mixer) for 5-6 minutes until very stiff peaks. Slowly add the protein powder about a
tablespoon at a time while gently mixing. Add the onion powder. Stir the egg yolks with a fork so that
they are broken up. Remove from mixer and using a spatula, fold the egg yolks into the mixture, folding
a few times until combined. Spray a bread loaf tin with coconut oil spray and pour the mixture into it.
Bake for about 30 minutes.
HOLLANDAISE
Ingredients
Egg yolks | 6 Large
Dijon Mustard | 2 Tbsp.
Fresh lemon juice | 1/8 Cup
Sea Salt | 1/2 Tsp.
MCT Oil, Coconut Oil or Butter| 3/4 Cup
Ground Pepper | To taste
Fresh Dill | To taste
Ham | 6 oz.
Whole Eggs | 12
Fresh Parsley | Added if desired for presentation and taste Paprika | To taste
Chilli | To taste
Directions
Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks,
Dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as
possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt
and pepper to taste. Remove from the pan.
Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz. of smoked salmon on
a slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chilli and chopped
parsley if desired.
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 6 servings. Slice bread into 12 slices and 2 slices is one serving.
Ketogenic Thai Green Curry
Yield: 2 Servings
Prep time: 10 minutes
Total time: 20 minutes
Ingredients
Coconut oil | 1/2 Tbsp. x 2
Chicken Drumsticks | 4
Green Curry Paste (I like Aroy-D) | 1 Tbsp.
Coconut Milk | 1 Can
Fish Sauce | 1 Tsp.
Lemon Juice | 1 Tbsp.
Sea Salt | 1/8 Tsp.
Swerve (or other sweetener of your choice) | 1 Tsp.
Liquid Stevia | A few drops (modify to taste)
Shirataki (Konjac preferable to Tofu) noodles (Optional) | 1/8 Tsp.
Cashew nuts | 12 nuts
Fresh Cilantro | a bunch
Optional: If you are less strict with your carbs, fry up some onions, red or green cabbage, green
peppers, and sliced cucumbers for extra thai curry flavor. I either make the chicken curry and noodles
alone, or with veggies, depending on my carb intake that day.
Directions
Heat the coconut oil in a pan over the stove, and add the drumsticks when the pan is hot. These should
cook for about 10-20 minutes depending on your stove, turning them over every 4-5 minutes to make
sure they crisp up on all sides.
In a separate stove top pot, add coconut oil and the green curry paste, and heat until fragrant, careful
not to burn it. Stir it a bit with a wooden spoon, and then add the coconut milk and bring to a simmer.
Keep cooking the chicken and also prepare shirataki noodles if you are using them (these are drained,
boiled for one minute and then the moisture is removed with paper towel and or 1 minute in the
microwave).
Add fish sauce, sea salt, lemon juice, swerve and liquid stevia to the green curry mixture and cook for a
total of about 10 minutes until the chicken is ready. At this point, you can either serve the curry poured
over drumsticks, or as I prefer to, by removing the drumsticks from heat and chopping off all of the skin
and chicken meat. Proceed by adding it back to the pan and add the green curry sauce.
Heat cashews if desired on a stove top pan for a few minutes or serve them raw. Serve over shirataki
noodles, or with cauliflower rice, the veggie mixture, or on it’s own depending on your carb intake for
this meal. Top with cashews and fresh cilantro!
Nutritional Info: Makes 2 Servings.
Dairy Free Bulletproof Vanilla Ice Cream
Yield: 5 x 1⁄2 Cup servings or 10 x 1⁄4 Cup Servings
Prep time: 2 minutes
Total time: 5-10 minutes
Ingredients
Organic Coconut Milk (unsweetened & from a can) | 1 Cup Organic Almond Milk (unsweetened) | 1 Cup
Coconut Oil | 1 Tbsp
MCT Oil | 1 Tbsp
Organic Medium Yolks (pastured) | 6
Organic Vanilla Bean | 1 whole (or 2 Tsp Vanilla Extract)
Organic Almond Extract | 2 tsp
Swerve Confectioner’s Sweetener | 1⁄4 Cup (or 1 tsp Liquid Stevia)
Pinch of Sea Salt
Directions
Add all of the ingredients to a blender for a few minutes. Remove your freezer bowl for your ice cream
maker from the freezer (or your popscicle mold- see image below) and pour the mixture into it. Set it to
churn mode and it should be ready in about 30-40 minutes!
I usually need to freeze mine a bit more for the colder ice cream consistency and taste, in a glass
container. I also remember to remove it from the freezer about 15 minutes before I want to eat it so that
it defrosts a bit.
1 Serving is ½ cup.
DAY 11
Tuna Salad with Celery
Ingredients
3 ounces Canned Tuna
2 Tbsp. Mayonnaise
2 long Celery sticks
Directions
Mix three ounces of canned tuna with 2 tablespoons of mayonnaise. Serve on 2 long celery sticks
(halved in the photo).
Lettuce Beef Tacos
Ingredients
4 oz of Ground beef
Bacon fat
1/2 Tsp. Paprika
1/2 Tsp. Chilli Powder
1/4 Tsp. Turmeric
1/4 Tsp. Garlic powder
1/4 Tsp. Onion powder
Sea salt and Pepper to taste
1/4 cup of Water
1/2 sliced Avocados
1 Tbsp. Mayonnaise mixed with hot sauce.
Directions
Fry 4 oz of ground beef in some bacon fat until browned. Add 1/2 teaspoon paprika, 1/2 teaspoon chilli
powder, 1/4 teaspoon turmeric, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, sea salt and
pepper to taste with 1/4 cup of water. Using butter lettuce, make 4 cups. Fill with beef, 1/2 sliced
avocado, and 1 tablespoon mayonnaise mixed with hot sauce.
Keto Brownie
Ingredients
2 Tbsp. Mayonnaise
1.5 Tsp. Vanilla extract
1/4 Tsp. Almond extract
1/2 Tsp. Liquid Stevia Glycerite
2 5g packets of Powdered Stevia or Monk fruit (or alternative of your choice)
1/4 cup Unsweetened almond milk
2 Eggs and one egg yolk
2 heaping Tbsp. Unsweetened cocoa
1/4 Tsp. Baking soda
2 Tbsp. Coconut flour
A pinch of Sea salt in a separate bowl
Directions
Preheat oven to 375 F/190 C. Whisk together all of the wet ingredients. In a separate bowl, mix cocoa,
baking soda, coconut flour and sea salt. Combine the dry ingredients with the wet & pour into a brownie
tin or shallow bread loaf pan. Bake for 30 mins or until toothpick comes out dry. Makes two large
servings. Enjoy BOTH servings guilt free!
DAY 12
Bacon, 2 Eggs Any Style, Sausage
Ingredients
2 slices of Bacon
2 Eggs any style
One 50 g (almost 2 oz.) Pork or Beef sausage.
Fried Duck, Green Beans & Sauerkraut
Ingredients
1/4 Duck (4 oz.)
Coconut oil (or lard) or reserved bacon fat
1/2 cup Boiled Green beans
2 Tbsp. Fermented Sauerkraut (Bubbies Sauerkraut is great and unsweetened)
Directions
Deep fry a 1/4 duck (4 oz.) in coconut oil (or lard) or bake in reserved bacon fat or coconut oil. Fry for 15
minutes in a deep fryer until crispy on the outside. For oven method preheat to 350 F (190 C) and bake
40 minutes in the oven. Serve with 1/2 cup boiled green beans and 2 tablespoons fermented sauerkraut.
(Bubbies Sauerkraut is great and unsweetened)
Keto Crème Brulee
Yield: 4 Servings
Prep time: 2 minutes Inactive time: 3-4 hours Total time: 5-10 minutes
Ingredients
1/4 Cup Unsweetened Almond Milk 2 Cups Coconut Milk
6 Large Egg Yolks3 Tbsp Swerve (or Erythriol)
1 Tsp. Liquid Stevia (more or less depending on taste)
1/4 Tsp. Vanilla Bean (You may also use vanilla powder, or pure extract)
Directions
Pre-heat the oven to 150 C or 300 F. Heat the coconut milk and vanilla bean or extract on the stove over
medium heat, until near boiling. Meanwhile, blend the egg yolks, 2 Tbsp swerve and stevia in a bowl until
thick and creamy. I like to do this in my mixer or with egg beaters but you can also whisk it for a few
minutes. Remove the coconut milk and vanilla from the stove, and add into the egg yolk and sweetener
mixture very slowly, while still beating. Gradually add the entire coconut milk mixture. Pour into 4
ramekins which you’ve place in a baking pan that is relatively deep. Pour boiling water around the
ramekins and cover with aluminum foil loosely so the water steams the pudding. Bake for 30 minutes at
150 C or 300 F. Remove from oven when ready, the ramekins should still be a bit jelly like in the middle,
not completely hardened. Cool in the fridge overnight ideally, or in the fridge for at least 3-4 hours.
When ready to serve, remove and cover the top with 1/2 Tbsp swerve per ramekin. Use either the broiler
in your oven, or a blowtorch, melt the swerve. If you are using the oven, keep a close eye on them as the
sugar cooks quite quickly.Let cool for a few minutes and serve with mint, berries and heavy sugar free
whipped cream if desired! I served mine with a raspberry cranberry coulis that I sweetened with stevia.
Nutritional Info:
Makes 4 servings.
DAY 13
Eggs Spinach Bacon Muffins
Yield: 6 Servings Prep time: 5 minute Total time: 45 minutes
Ingredients
10 slices thick-cut bacon, diced |
Frozen chopped spinach, thawed and drained | 1 Cup (around one package) Onion, chopped | 1/4
Cup
Eggs | 6 Large
Sea Salt | 1⁄4 Tsp.
Black Pepper | 1⁄4 Tsp.
Coconut milk (optional) | 1 Tbsp.
Onion Powder | Pinch
Garlic Powder | Pinch
Cooking Spray (I use coconut oil)
Directions
Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with the coconut oil cooking
spray.Pre-cook and stir bacon in a frying pan over medium-high heat until desired crispness, about 510 minutes. Transfer bacon to a bowl, reserving bacon fat in the pan.
Combine spinach, onion, salt, and ground black pepper to taste in the pan with the bacon fat and cook
about 5 minutes. Transfer vegetable mixture to a bowl and place in the freezer to cool, about 5 minutes.
Whisk eggs and coconut cream together in a bowl; add 1/2 teaspoon salt, 1/4 teaspoon ground black
pepper, onion powder, and garlic powder. Add cooled down vegetables and the bacon to the egg
mixture and stir gently. Pour 1/4 cup egg mixture into each muffin cup. Bake in the preheated oven until
egg cups are set, about 20 minutes.
Nutritional Info:
Makes 6 Servings (2 Muffins)
Chicken Wings, Avo Fries & Spicy Mayo
Ingredients
5 oz. Large Chicken wings
Salt and Pepper
Coconut Oil
1/2 Avocado
2 Tbsp. Mayonnaise
1 Tsp. Hot sauce
Directions
Coat 5 oz large chicken wings in salt and pepper. Deep fry (or pan fry) in coconut oil. I use my deep fryer
but you can also pan fry them. Slice 1/2 avocado and pan fry in coconut oil. Serve with 2 tablespoons
mayo mixed with 1 teaspoon hot sauce. Be careful with coconut oil and frying as it can be more
flammable than other oils and never leave unattended.
Keto Lemon Curd
Yield: 8 servings
Prep time: 20 minutes
Total time: 2 hours (refrigeration time)
Ingredients
Swerve (or Erythriol & Liquid Stevia) | 2/3 Cup
Fresh Lemon Juice | 3/4 Cup
Salt| 1/8 Tsp.
Organic Egg Yolks | 6 Large Grass Fed Butter OR Butter flavored coconut oil | 3 Tbsp (For butter,
cut into small cubes)
Grated Lemon Rind | 2 Tsp.
Directions
Combine the Lemon juice, sweetener, salt and egg yolks into a small and heavy saucepan over medium
heat. Heat while constantly stirring with a whisk, until it gets thick – this is about 6-7 minutes. Remove
from heat and add butter, blending as it melts. Put the curd into ramekins or a bowl and chill completely.
I like to spoon mine into shot glasses and top with some sprinkled coconut, or with mini sugar free
meringues.
Nutritional Info:
Makes 8 Servings
Most of the carbs from this recipe come from Swerve/Erythriol. The carbs from the lemon juice and rind
are only 2.35 per serving (net carbs). According to sources this sweetener is indigestible fiber excreted
out of the body without having any effect on blood sugar. Whether you count net carbs or not is up to
you depending on your approach to lowcarb. For keto purposes, it has very low net carbs, however it
the carbs/fiber in the sweetener may or may not stimulate an insulin response in you. You will need to
test your blood sugar after consuming it to know.
DAY 14
Keto Eggs Scramble
Ingredients
3 Eggs
1/4 cup of Chopped Green Pepper
2 Tbsp. of Coconut oil
1/2 cup of Sliced Mushrooms
Directions
Whisk together 3 eggs, 1/4 cup of chopped green pepper. In a pan, heat 2 tbsp. of coconut oil and add
1/2 cup of sliced mushrooms until browned. Add the egg mixture on low heat and gently scramble with a
whisk.
Salmon with Lemon Dill Sauce & Asparagus
Ingredients
4 oz. Salmon steak
1/2 Tsp. Lemon juice
1 clove of Garlic (finely diced)
2 Tbsp. Mayonnaise
6 Asparagus spears
Directions
Cover a 4 oz. salmon steak with a mixture of 1/2 teaspoon lemon juice, fresh dill, 1 clove of garlic (finely
diced) and 2 tablespoons mayonnaise. Bake in the oven for 20 minutes. Serve with 6 asparagus spears.
Pumpkin Spice Chia Pudding
Yield: 4 Servings
Prep time: 2 minutes Inactive time: 40 minutes Total time: 5-10 minutes
Ingredients
1/4 Cup Pumpkin Puree (Recipe below, ingredients are a small or medium pumpkin, sea salt,
coconut oil)
1/4 Cup Unsweetened Almond Milk
2 Tbsp. Coconut Oil1 Can Coconut Milk1/4 Cup Organic Chia Seeds
3-4 drops Liquid Stevia (more or less depending on taste)
1/4 Tsp. Ginger Powder
1/4 Tsp. Nutmeg
1/4 Tsp. Ceylon Cinnamon
1/4 Tsp. Vanilla Bean (You may also use powder, or pure extract)
Directions
I used a small sized pumpkin and split it in half, removed the seeds and fibers, sprinkled it with sea salt
and baked it on a coconut oil greased pan in the oven for 40 minutes.
I removed the pumpkin from the oven once baked and let it cool, then used my hand blender to make it
into puree.
I saved the rest of the puree to make sugar free pumpkin pie next weekend! You can also use store
bought canned pumpkin for this but not that canned pumpkin elevated blood sugar more which is not
ideal for ketosis. P.S. I also baked the pumpkin seeds and covered them in coconut oil, stevia and all of
the spices above and some pepper. Great as a crunchy topping on the pudding or with pumpkin cream
soup!
While the pumpkin is cooking, pour the coconut milk, coconut oil, stevia and spices in a blender. Once
blended, add the pumpkin puree and blend.
Remove the blender container and stir in the chia seeds lightly. If you blend the chia seeds as small as
they are they come apart and don’t gel in the same way as when whole. Divide the pudding mixture into
four glass mugs or ramekins. Set in the fridge for 1-3 hours, depending on how thick you like it to be.
Remove from fridge when ready to eat and top with pure whipped cream (no sugar added) and Ceylon
cinnamon if desired and enjoy!
Nutritional Info:
Makes 4 servings.
BONUS RECIPE! KETOGENIC GIRL CHOCOLATE BROWNIE BAR
Ingredients
150 g Food Grade Cocoa Butter
200 g 100% Unsweetened Dark Chocolate (Baking Chocolate)
3 tablespoons Butter Flavor Coconut Oil* (or regular coconut oil)
1 cup Coconut Milk (cream only, water drained from refrigerated can)
4 tablespoons Erythritol and 25 drops Liquid Stevia Glycerite
12 tablespoons Coconut Butter (also called creamed coconut or coconut manna)
2 teaspoons Vanilla Extract (or 1 Tsp. vanilla bean)
1 teaspoon Hazelnut Extract
1/4 teaspoon Sea Salt (or to taste)
*Made by Nutiva (available at health food stores or online)
Directions
Using a double broiler, melt coconut oil, cocoa butter and dark chocolate together on very low heat,
stirring often. Add in coconut milk (or heavy whipping cream), then coconut butter. Blend in coconut oil
(or butter), all the while stirring and on very low heat. Add in sweeteners of your choice, vanilla, hazelnut
and sea salt. Blend until smooth. Pour into an extra-large rectangular mould or several separate ones.
Refrigerate for an hour or twenty minutes in the freezer. Remove from mold and enjoy!! Makes 20
servings.
Troubleshooting: If your preparation is separating, omit the coconut milk and use only coconut butter.
DAY 15
Kale & Bacon Frittata
Ingredients
8 slices of Bacon
2 cups Shredded Kale.
8 Eggs
1 cup of Coconut milk
Fresh Herbs
Sea salt and Pepper
Directions
Preheat oven to 350 F (190 C). Fry 8 slices of bacon in a pan until crispy. Add 2 cups shredded kale.
Whisk together 8 eggs, 1 cup of coconut milk and pour into a greased baking dish. Add bacon and kale
and bake for 2530 minutes. Serve with fresh herbs and season with sea salt and pepper. Makes 4
servings. Enjoy!
Bacon Avocado Sliders
Ingredients
Two 2 oz. each Beef burgers
2 slices of Bacon
1/2 an Avocado sliced
2 Tbsp. Mayonnaise
Large Butter Lettuce leaf
Directions
Prepare a two 2 oz each beef burgers and serve with 2 slices of bacon, 1/2 an avocado sliced and 2
tablespoons mayonnaise. Use one large butter lettuce leaf each per slider as a bun.
Cinnamon & Walnut Mug Cake
Yield: 1 Serving Prep time: 1 minute Total time: 1 minute
Ingredients
Flax meal | 2 Tbsp.
Coconut flour | 1 Tbsp.
Swerve – optional (or Stevia, insulin, or your preferred sweetener) | 1 Tsp. Organic Egg | 1
Coconut oil | 1/2 Tbsp.
Cinnamon | 1/4 Tsp.
Baking Soda | 1/2 Tsp.
Sea Salt to taste
Directions
Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture.
Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the
microwave on high for one minute and enjoy!
Nutritional Info:
Makes 1 Serving
DAY 16
Keto Waffles
Ingredients
1 Egg
1 oz. Protein powder (egg white preferable or whey protein powder)
1/3 Tsp. Baking powder
1 Tbsp. Coconut oil
1 Tbsp. Filtered water
Vanilla and Stevia if using plain powder
Directions
Whisk together 1 egg, 1 oz protein powder (egg white preferable or whey protein powder), 1/3 teaspoon
baking powder, 1 tablespoon coconut oil, 1 tablespoon filtered water. Add vanilla and stevia if using
plain powder. Pour into a greased waffle grill and cook as per regular waffle time.
Pork Ribs & Keto Honey Mustard Slaw
Ingredients
4 oz. (bone in) Ribs
Optional Sugar free BBQ sauce (Nature's Hollow brand is excellent and can be ordered online)
1 cup Broccoli slaw
1 Tbsp. Mayonnaise
1 Tsp. Yellow mustard
Sea salt
12 drops liquid stevia to taste
Directions
Roast 4 oz (bone in) ribs at 325° F (165° C) for 30 to 40 min in the oven. Serve with optional sugar
freeBBQ sauce (Nature's Hollow brand is excellent and can be ordered online). Prepare 1 cup broccoli
slaw mix with Keto Honey Mustard: 1 tablespoon mayo, 1 teaspoon yellow mustard and sea salt and 12
drops liquid stevia to taste. (Substitute 1 cup of any salad or slaw mix.
Pineapple Fat Bomb
Ingredients
2 Tbsp. Melted Coconut oil
2 Tbsp. Coconut Butter
1 Tbsp. Shredded Coconut
1 Tsp. Liquid Stevia
15 drops Pineapple Flavour (Substitute Vanilla flavour or other extracts or flavours)
Directions
Whisk together 2 tablespoons melted coconut oil, 2 tablespoons coconut butter, 1 tablespoon shredded
coconut, 1 tsp. liquid stevia, and 15 drops pineapple flavour. Substitute vanilla flavour or other extracts
or flavours. Pour into ice cube tray, silicone candy mold or roll into balls, place in muffin paper cups and
freeze for 1530 minutes until solid.
DAY 17
2 Slices of Bacon, Two Eggs Any Style
Ingredients
2 slices of Bacon
2 Eggs
Fresh herbs
Directions
Cook the bacon first and then cook the eggs in the bacon fat. Serve with fresh herbs!
Baked Salmon with Tartar Sauce & Broccoli
Ingredients
5 oz. Salmon steak
2 Tbsp. Mayonnaise
Dill
1 Tsp. diced Onion
1 Tbsp. diced Pickle
1 drop Liquid Stevia
A pinch of Garlic and Onion powder
1 cup Broccoli
2 Tbsp. Bacon fat or Coconut oil
Directions
Cover a 5 oz. salmon steak with a mixture of 2 tablespoons mayonnaise, dill, 1 teaspoon diced onion, 1
tablespoon diced pickle, 1 drop liquid stevia and pinch of garlic and onion powder. Bake in the oven for
20 minutes. Serve with 1 cup broccoli cooked in 2 tablespoons bacon fat or coconut oil.
Low Carb Fudgesicle
Ingredients
1 cup Coconut milk
1/4 cup Unsweetened cocoa
1 cup unsweetened Almond milk
1 Tsp. Liquid Stevia
1 Tsp. Vanilla extract
1 Tsp. Almond flavor (or hazelnut)
Directions
Using a blender, combine 1 cup coconut milk, 1/4 cup unsweetened cocoa, 1 cup unsweetened
almond milk, 1 teaspoon liquid stevia, 1 teaspoon vanilla extract, 1 teaspoon almond flavor (or
hazelnut). Pour into 4 popsicles molds and freeze. Makes 4 servings. Enjoy 1 serving!
DAY 18
Avocado Egg Cups
Ingredients
1 Avocado
1 Egg
Salt and Pepper
Cayenne
1 sliced of chopped cooked Bacon and Chives
Directions
Preheat oven to 425 degrees F (220 degrees C). Halve 1 avocado and remove the pit. Place each
avocado half in a baking dish & crack 1 egg into each half; season with salt, pepper, & cayenne. Bake
about 15 minutes. Sprinkle each avocado with 1 slice of chopped cooked bacon and chives. Eat both!
Keto "Shake & Bake" Chicken & Cauliflower
Ingredients
4 Tsp. Almond flour
1/2 Tsp. Sea salt
1/2 Tsp. Pepper
1/2 Tsp. of Paprika
Cumin
Sage
Garlic powder
Onion powder
4 Tbsp. Coconut oil
4 Chicken Drumsticks
1 cup of Cauliflower
Directions
Preheat oven to 450 F (230 C). In a zipper freezer bag, combine 4 tablespoons almond flour, 1/2
teaspoon sea salt, 1/2 teaspoon pepper, 1/2 teaspoon of paprika, cumin, sage, garlic powder & onion
powder each.
Line an oven pan with foil and coat with 4 tablespoons coconut oil. Dip 4 chicken drumsticks in almond
milk & shake in the bag. Place in the pan and bake uncovered for 30 minutes. Remove from oven and
add 1 cup of cauliflower, coating the cauliflower in the oil. Turnover and bake for an additional 1520
minutes until golden brown!
Coconut Whipped Cream
Ingredients
A can of Full Fat Coconut milk
1 Tsp. Liquid Stevia
1 Tsp. Vanilla extract
Directions
Place a can of full fat coconut milk in the fridge overnight so that the cream and liquid separate. Remove
the cream from the can and beat with a stand mixer or egg beaters until whipped with 1 teaspoon liquid
stevia and 1 teaspoon vanilla extract. 1 serving is 1/2 a cup. Reserve the rest for the following week.
DAY 19
Soft Boiled Eggs with Smoked Salmon
Ingredients
2 Soft boiled Eggs
3 oz. of Smoked Salmon
Parsley and Chives
1 Tbsp. Mayonnaise
Fresh Dill
Lemon
Directions
Serve 2 soft boiled eggs with 3 oz of smoked salmon, and garnish with parsley and chives. Serve with 1
tablespoon mayonnaise blended with fresh dill and lemon.
Keto California Sushi Roll or Bowl
Ingredients
Noodles
3 Tbsp. Mayonnaise
A couple drops of Stevia
1/4 sliced Avocados
2 oz. of Tuna Sashimi (or salmon sashimi or smoked salmon)
1 Tsp. Sesame seeds
Gluten free Tamari sauce
Directions
Prepare noodles by draining the water, boiling for one minute, then draining and drying with a paper
towel (microwave for 1 minute for added dryness). Chop into small rice sized pieces and mix with 3
tablespoons mayonnaise. Refrigerate for 30 minutes. Mix in a couple drops of stevia. Place 1 nori sheet
flat and position the "rice" in a line, with 1/4 sliced avocado and 2 oz. of tuna sashimi (or salmon sashimi
or smoked salmon). Slice and serve with 1 tsp. sesame seeds and gluten free tamari sauce. I also like to
eat this in a bowl with the nori sheet cut into small pieces for a California roll sushi bowl!
One Minute Chocolate Muffin
Yield: 1 Serving
Prep time: 1 minute Total time: 1 minute
Ingredients
Flax meal | 2 Tbsp
Coconut flour | 1 Tbsp
Swerve – optional (or Stevia, insulin, or your preferred sweetener) | 1 Tsp Organic Egg | 1
Coconut oil | 1/2 Tbsp
Unsweetened Cocoa | 1 Tsp
Baking Soda | 1/2 Tsp
Sea Salt | Pinch or to taste
Directions
Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture.
Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the
microwave on high for one minute and enjoy!
Nutritional Info:
Makes 1 Serving
DAY 20
Cinnamon Pancakes
Ingredients
1/2 Tbsp. Gelatin
2 Tbsp. Coconut flour
2 Eggs
1/2 cup of Coconut milk
1/2 Tsp. Cinnamon
1/2 Tsp. Liquid Stevia
1 Tbsp. of Coconut oil
Directions
Blend 1/2 tablespoon gelatin with 2 tablespoons coconut flour. Add 2 eggs and mix well. Mix in 1/2 cup
of coconut milk, 1/2 tsp cinnamon, 1/2 tsp liquid stevia in a blender. Cook as you would regular
pancakes in 1 tablespoon of coconut oil on medium to high heat. Makes 24 keto "pancakes". Enjoy 1/2
recipe.
Smoked Salmon Devilled Eggs
Ingredients
3 large Eggs
2 Tbsp. Mayonnaise
1 Tbsp. Lemon juice
1 Tbsp. minced fresh Chives (reserve some for decor)
2 oz. chopped Smoked Salmon
Sea salt and Pepper to taste
Directions
Hard boil 3 large eggs. Peel the eggs and slice in half, removing the yolks into a mixing bowl. Add 2
tablespoons mayonnaise, 1 tablespoons lemon juice, 1 tablespoon minced fresh chives (reserve some
for decor), 2 oz. chopped smoked salmon, sea salt and pepper to taste. Transfer into a large freezer bag
and cut off one corner, and pipe into the egg white halves. Cover and refrigerate for 30 minutes for the
flavors to blend.
Easy Lemon Fat Bomb
Ingredients
1 Lemon
2 Tbsp. Coconut oil
2 Tbsp. Coconut butter
½ Tsp. Liquid Stevia
1 Tsp. Fresh Lemon juice
A pinch of Himalayan salt
Directions
Grate lemon zest from 1 lemon. Mix together in a bowl with 2 tablespoons coconut oil, 2 tablespoons
coconut butter, ½ teaspoon liquid stevia, 1 teaspoon fresh lemon juice and a pinch of Himalayan salt.
Pour into ice cube tray, silicone candy mold, or small cupcake paper cup and freeze for 15-30 minutes.
DAY 21
Keto Eggs Benny
Ingredients
Egg yolks | 6 Large
Dijon Mustard | 2 Tbsp.
Fresh lemon juice | 1/8 Cup
Sea Salt | 1/2 Tsp.
MCT Oil, Coconut Oil or Butter| 3/4 Cup
Ground Pepper | To taste
Fresh Dill | To taste
Smoked Salmon | 6 oz. (or substitute ham)
Whole Eggs | 12
Fresh Parsley | Added if desired for presentation and taste Paprika | To taste
Chilli | To taste
Directions
Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks,
Dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as
possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt
and pepper to taste. Remove from the pan.
Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz of smoked salmon on a
slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chili and chopped parsley
if desired.
Nutritional Info:
Makes 6 Servings.
Ahi Tuna w/ Bacon, Green Beans & Avo
Ingredients
Reserved Bacon fat
4 oz. Ahi Tuna steak
1/2 cup of French green beans
2 Tbsp. of MCT oil or coconut oil
1 Tbsp. Mayonnaise
Fresh Lemon
1/4 sliced Avocado
Directions
Use reserved bacon fat from frying 2 slices of bacon, and sear a 4 oz. Ahi tuna steak on high heat until
well done (or to desired taste). Sauté 1/2 cup of French green beans in 2 tablespoons of MCT oil or
coconut oil. Serve with 1 tablespoon mayonnaise, fresh lemon and 1/4 sliced avocado.
KetoGirl Chocolate Pudding
Ingredients
1 cup of Coconut milk
2 Tbsp. unsweetened Cocoa
1 Tsp. Liquid Stevia
1/2 Tsp. Vanilla extract
1/2 Tsp. Almond
1 Tbsp. Gelatin
2 Tbsp. Water
Directions
Combine 1 cup of coconut milk, 2 Tbsp. unsweetened cocoa, 1 tsp. liquid stevia, 1/2 tsp. vanilla extract
and 1/2 tsp. almond extract to a pan over medium heat and stir with a whisk. Mix 1 Tbsp. gelatin and 2
tablespoons of water in a small bowl. Add the gelatin to the pan and stir until dissolved. When the
mixture is warm transfer into two small ramekins. Refrigerate for 3045 minutes (or 1520 minutes in the
freezer). Makes 2 servings. Enjoy 1.
DAY 22
Avocado Egg Cups
Ingredients
1 Avocado
1 Egg
Salt
Black Pepper
Cayenne Pepper Bake
1 slice of chopped cooked Bacon and Chives
Directions
Preheat oven to 425 degrees F (220 degrees C). Halve one avocado and remove the pit. Place each
avocado half in a baking dish & crack 1 egg into each half; season with salt, black pepper, & cayenne
pepper. Bake 1215 minutes. Sprinkle each avocado with 1 slice of chopped cooked bacon and chives.
Crustless Dairy Free Bacon & Leek Quiche
Ingredients
4 Eggs
1 Can Coconut milk
4 slices of uncured Bacon
2 oz. chopped leek in the Bacon fat
Salt and Pepper to taste
1/8 Tsp. of Sea salt
Directions
Preheat oven to 350ºF, 190ºC. Warm 4 eggs and 1 can of coconut milk to room temperature and fry 4
slices of uncured bacon. Sauté 2 oz chopped leek in the bacon fat. Grease an 8 × 8 glass dish or pie
pan with coconut oil. In a large mixing bowl whisk together eggs and coconut milk and add the bacon &
leek. Whisk until well suspended in the egg mixture. Add salt and pepper to taste, about 1/8 teaspoon of
sea salt. Bake for 2535 minutes. Makes 2 servings. Enjoy 1 serving.
Low Carb Fudgesicle
Ingredients
1 cup Coconut milk
1/4 cup unsweetened Cocoa
1 cup unsweetened Almond milk
1 Tsp. Liquid Stevia
1 Tsp. Vanilla extract
1 Tsp. Almond flavor (or hazelnut)
Directions
Using a blender, combine 1 cup coconut milk, 1/4 cup unsweetened cocoa, 1 cup unsweetened almond
milk, 1 teaspoon liquid stevia, 1 teaspoon vanilla extract, 1 teaspoon almond flavor (or hazelnut). Pour
into 4 popsicle molds and freeze. Makes 4 servings. Enjoy 1 serving.
DAY 23
Bacon, Poached Egg & Avocado
Ingredients
2 generous slices of uncured bacon (15 g or half an ounce)
2 poached Eggs
1/2 an Avocado
1 Tbsp. reserved Hollandaise sauce
Directions
Fry 2 generous slices of uncured bacon (15 g or half an ounce). Serve with two poached eggs, 1/2 an
avocado and sprinkle with 1 tablespoon reserved hollandaise sauce.
Pineapple Fat Bomb
Ingredients
2 Tbsp. melted Coconut oil
2 Tbsp. Coconut butter
1 Tbsp. shredded Coconut
1 Tsp. liquid Stevia
15 drops of Pineapple flavor (Substitute vanilla flavor or other extracts or flavors)
Directions
Whisk together 2 tablespoons melted coconut oil, 2 tablespoons coconut butter, 1 tablespoon shredded
coconut, 1 tsp liquid stevia, and 15 drops pineapple flavor. Substitute vanilla flavor or other extracts or
flavors. Pour into ice cube tray, silicone candy mold or roll into balls, place in muffin paper cups and
freeze for 1530 minutes until solid. Makes 1 serving.
Keto Pad Thai Noodles
Ingredients
1 egg
1 packet of shirataki fettuccine style konjac or tofu noodles
Pad Thai Sauce
Keto Pad Thai Sauce
2 Tbsp. Tahini
1 Tbsp. Mayonnaise
1 Tbsp. Lime juice
1 Tbsp. Tamari
1 Tsp. Fish sauce
1/2 inch grated fresh Ginger
1/4 Tsp. Garlic powder
1/2 Tsp. Liquid Stevia
Sesame seeds
2 oz. shredded Red Cabbage
Directions
Scramble one egg in a pan and set aside. Drain 1 packet of shirataki fettuccine style konjac or tofu
noodles in a strainer. Boil for 2 minutes in water, remove and drain. Soak up extra water in 34 sheets of
paper towel and microwave if desired. Mix with Pad Thai Sauce. Keto Pad Thai Sauce: In a food
processor, combine 2 tablespoons tahini, 1 tablespoon mayo, 1 tablespoon lime juice, 1 tablespoon
tamari, 1 teaspoon fish sauce, 1/2 inch grated fresh ginger, 1/4 teaspoon garlic powder, 1/2 teaspoon
liquid stevia. Combine with the noodles and top with scrambled egg, sesame seeds and 2 oz. shredded
red cabbage for crunch!
DAY 24
Cinnamon Pancakes
Ingredients
1/2 Tbsp. Gelatin
2 Tbsp. Coconut flour
2 Eggs
½ cup of Coconut milk
1/2 Tsp. Cinnamon
1/2 Tsp. Liquid Stevia
1 Tbsp. of Coconut oil
Directions
Blend 1/2 tablespoon gelatin with 2 tablespoons coconut flour. Add 2 eggs and mix well. Mix in ½ cup of
coconut milk, 1/2 tsp. cinnamon, 1/2 tsp. liquid stevia in a blender. Cook as you would regular pancakes
in 1 tablespoon of coconut oil on medium to high heat. Makes 2 keto "pancakes". Enjoy 1.
Smoked Salmon Dip with Cucumber Crackers
Ingredients
4 oz. of Smoked Salmon
3 Tbsp. Mayonnaise
1 Tbsp. Lemon juice
1/4 Red Onion
1/4 Tsp. Garlic powder
1/8 Tsp. Sea salt
12 drops of Liquid Stevia
Directions
Mix 4 oz. of smoked salmon in a food processor with 3 tablespoons mayonnaise, 1 tablespoon lemon
juice, 1/4 red onion, 1/4 teaspoon garlic powder, 1/8 teaspoon sea salt, a 12 drops of liquid stevia. Top
with capers! Slice 1/2 cucumber into "crackers" and enjoy!
Cinnamon & Walnut Mug Cake
Yield: 1 Serving Prep time: 1 minute Total time: 1 minute
Ingredients
Flax meal | 2 Tbsp.
Coconut flour | 1 Tbsp.
Swerve – optional (or Stevia, insulin, or your preferred sweetener) | 1 Tsp. Organic Egg | 1
Coconut oil | 1/2 Tbsp.
Cinnamon | 1/4 Tsp.
Baking Soda | 1/2 Tsp.
Sea Salt to taste
Directions
Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture.
Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the
microwave on high for one minute and enjoy!
Special Diet Information
Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.
Nutritional Info:
Makes 1 Serving.
DAY 25
Keto Waffle
Ingredients
1 Egg
1 oz. Protein powder (egg white preferable or whey protein powder)
1/3 Tsp. Baking powder
1 Tbsp. Coconut oil
1 Tbsp. Filtered water
Vanilla and Stevia if using plain powder
Directions
Whisk together 1 egg, 1 oz. protein powder (egg white preferable or whey protein powder),
1/3 teaspoon baking powder, 1 tablespoon coconut oil, 1 tablespoon filtered water. Add vanilla and
stevia if using plain powder. Pour into greased waffle grill and cook as per regular waffle time.
Chicken Salad BLT Lettuce Boats
Ingredients
one 3 oz. Chicken breast with skin
3 Tbsp. Mayonnaise
Half of a medium Tomato
2 slices of Bacon
Butter lettuce
Directions
Bake or broil one 3 oz. chicken breast with skin. Pull apart with a fork to make pulled chicken and
refrigerate for an 30 minutes or until cool. Mix with 3 tablespoons mayonnaise. Slice half of a medium
tomato into 8 pieces. Fry 2 slices of bacon and chop into pieces. Rinse and dry butter lettuce, tearing it
into 8 small "boats" with the spine down. Place 12 tablespoons of chicken salad, slice of 1/8th of a
tomato and a piece of bacon on each boat.
Easy Lemon Fat Bomb
Ingredients
1 Lemon
2 Tbsp. Coconut oil
2 Tbsp. Coconut butter
1/2 Tsp. Liquid Stevia
1 Tsp. Fresh Lemon juice
A pinch of Himalayan salt
Direction
Grate lemon zest from 1 lemon. Mix together in a bowl with 2 tablespoons coconut oil, 2 tablespoons
coconut butter, 1/2 teaspoon liquid stevia, 1 teaspoon fresh lemon juice and a pinch of Himalayan salt.
Pour into ice cube tray, silicone candy mold, or small cupcake paper cup and freeze for 15-30 minutes.
DAY 26
Soft Boiled Eggs & Smoked Salmon
Ingredients
2 soft boiled Eggs
3 oz. of Smoked Salmon
Parsley and Chives
1 Tbsp. Mayonnaise
Fresh Dill and Lemon
Directions
Serve 2 soft boiled eggs with 3 oz. of smoked salmon, and garnish with parsley and chives. Serve with 1
tablespoon mayonnaise blended with some fresh dill and lemon.
Chicken Pate with Cucumber Crackers
3 oz. Chicken livers
1 Garlic clove
1 Bay Leaf
1 Shallot
1/4 Tsp. Sea salt
Fresh herbs of your choice
1/2 cup of Water
3 Tbsp. of MCT oil (or olive oil or coconut oil)
1/2 Cucumber
Directions
Pan fry 3 oz. chicken livers with one garlic clove, one bay leaf, 1 shallot, 1/4 teaspoon sea salt and fresh
herbs of your choice in 1/2 cup of water. Once cooked, transfer to a food processor and add 3
tablespoons of MCT oil (or olive oil or coconut oil), 1 tablespoon at a time. Blend until smooth. Serve
with 1/2 cucumber sliced into crackers.
Whipped Coconut Cream
Ingredients
A can of Full Fat Coconut milk
1 Tbsp. Coconut oil
1 Tsp. Liquid Stevia
1 Tsp. Vanilla
Directions
Place a can of full fat coconut milk in the fridge overnight so that the cream and liquid separate. Remove
the cream from the can and beat with s stand mixer or egg beaters with 1 tablespoon coconut oil, 1
teaspoon liquid stevia and 1 teaspoon vanilla. 1 serving is 1/2 of a cup. Enjoy 2 servings!
DAY 27
Smoked Salmon Eggs Benny
Ingredients
Egg yolks | 6 Large
Dijon Mustard | 2 Tbsp.
Fresh lemon juice | 1/8 Cup
Sea Salt | 1/2 Tsp.
MCT Oil, Coconut Oil or Butter| 3/4 Cup
Ground Pepper | To taste
Fresh Dill | To taste
Smoked Salmon | 6 oz. (or substitute ham)
Whole Eggs | 12
Fresh Parsley | Added if desired for presentation and taste Paprika | To taste
Chilli | To taste
Directions
Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks,
Dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as
possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt
and pepper to taste. Remove from the pan.
Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz of smoked salmon on a
slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chili and chopped parsley
if desired.
Nutritional Info:
Makes 6 Servings.
Deep Fried Cornish Hen with Ratatouille
Ingredients
Coconut oil
1 Cornish game hen
1/2 Eggplant
1/2 Zucchini
1 Red bell
2 Tbsp. Coconut or MCT oil
Directions
I have a deep fryer filled with coconut oil which I use to cook this. Fry or bake 1 cornish game hen in
coconut oil and baste it frequently. If frying, pat dry and deep fry for 10 minutes per side in the deep
fryer. If baking, cook for 1 hour in a preheated oven at 375 F (190 C). Slice 1/2 eggplant, 1/2 zucchini
and 1 red bell pepper into very small cubes. Fry in 2 tablespoons of coconut or MCT oil. Serve 1/2 the
hen with all of the ratatouille.
One Minute Chocolate Muffin
Yield: 1 Serving
Prep time: 1 minute Total time: 1 minute
Ingredients
Flax meal | 2 Tbsp.
Coconut flour | 1 Tbsp.
Swerve – optional (or Stevia, insulin, or your preferred sweetener) | 1 Tsp. Organic Egg | 1
Coconut oil | 1/2 Tbsp.
Unsweetened Cocoa | 1 Tsp.
Baking Soda | 1/2 Tsp.
Sea Salt | Pinch or to taste
Directions
Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture.
Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the
microwave on high for one minute and enjoy!
Nutritional Info:
Makes 1 Serving.
DAY 28
Kale & Bacon Frittata
Ingredients
8 slices of Bacon
2 cups Shredded Kale.
8 Eggs
1 cup of Coconut milk
Fresh Herbs
Sea salt and Pepper
Directions
Preheat oven to 350 F (190 C). Fry 8 slices of bacon in a pan until crispy. Add 2 cups shredded kale.
Whisk together 8 eggs, 1 cup of coconut milk and pour into a greased baking dish. Add bacon and kale
and bake for 2530 minutes. Serve with fresh herbs and season with sea salt and pepper. Makes 4
servings.
Grilled Chicken Skewers
Ingredients
4 oz. of Chicken breast with skin
1/2 cup Chopped iceberg lettuce
1/2 cup Cucumber
1/4 medium Tomato
Directions
Click here or see recipe index for Tahini Kebab Sauce Dressing. Makes 10 servings, use 2 of the
dressing for the chicken & salad. Chop 4 oz. of chicken breast with skin into cubes and slide onto 12
wooden skewers. Grill on medium heat for 15 minutes or until well cooked. Serve with 1/2 cup chopped
iceberg lettuce, 1/2 cup cucumber and 1/4 medium tomato cut into cubes.
Ketogenic Diet Recipe: Tahini Kebab Sauce
Yield: 10 Servings
Prep time: 5 minutes
Total time: 5-10 minutes
Ingredients
Tahini | 1/2 Cup
Organic Spectrum Mayonnaise | ½ Cup
Lemon Juice | ¼ Cup
Roasted Garlic Cloves | 3-5
Organic Olive Oil | ½ Cup
Paprika | ½ Tsp or to your taste
Pepper | ¼ Tsp or to your taste
Sea Salt | ½ Tsp or to your taste
Directions
Pre-roast the garlic cloves in the oven for one hour if you prefer the taste of sweeter, less intense garlic.
If using raw garlic, use 1-2 cloves to taste.
Blend the tahini, mayonnaise, lemon juice, garlic cloves, in a blender. Add paprika, sea salt and pepper
to taste. Drizzle with olive oil and serve over shredded roasted chicken, beef or lamb and green salad of
cucumber, onion, tomato and iceberg lettuce. Add hot sauce to taste! See recipe for kebab style meat
made at home. Refrigerate and keep for about 1 week.
Makes 10 servings.
KetoGirl Chocolate Pudding
Ingredients
1 cup of Coconut milk
2 Tbsp. unsweetened Cocoa
1 Tsp. liquid Stevia
1/2 Tsp. Vanilla extract
1/2 Tsp. Almond extract
1 Tbsp. Gelatin
2 Tbsp. Water
Directions
Add 1 cup of coconut milk, 2 tablespoons unsweetened cocoa, 1 teaspoon liquid stevia, 1/2 teaspoon
vanilla extract and 1/2 teaspoon almond extract to a small pot over medium heat and stir with a whisk.
Mix 1 tablespoon gelatin and 2 tablespoons water in small bowl. Add the gelatin to the pan and stir until
dissolved. When the mixture is warm, transfer into two small ramekins. Refrigerate for 3045 minutes until
cool. Makes two servings, enjoy 1.
Bonus Recipe: Protein French Toast
Ingredients
4 slices protein bread (see recipe index)
1 Egg
2 Tbsp. Coconut oil
1/4 cup unsweetened Almond milk
2 - 5 drops Liquid Stevia glycerite
1/2 Tsp. Vanilla extract
1/2 Tsp. Cinnamon
1/8 Tsp. Sea salt (or to taste)
Directions: Whisk one egg with the almond milk, stevia, vanilla, and sea salt. Coat a frying pan with 2
tablespoons of coconut oil. Dip the protein bread slices into the egg mixture and fry up in the coconut
oil. Sprinkle with cinnamon!
KETOGENICGIRL
FOR RAPID WEIGHT LOSS &
OPTIMAL HEALTH
©KETOGENICGIRL 2016
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