INSTRUCTIONS
1. Add the ginger and basil to a cup or teapot and pour boiling water into the cup/teapot.
2. Brew for 5 minutes. Enjoy hot or cold.
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PUMPKIN SPICE LATTE
Total Time: 5 minutes | Yield: 1 cup of coffee
Nutritional Data (estimates) - per serving:
Calories: 120 Fat: 13 g Net Carbohydrates: 1 g Protein: 1 g
INGREDIENTS
• 1 cup (240 ml) black coffee
• 1 Tablespoon (15 g) pumpkin puree
• 1/4 teaspoon (1 g) cinnamon
• 1/4 teaspoon (1 g) nutmeg
• Dash of cloves
• 1 Tablespoon (15 ml) ghee
INSTRUCTIONS
1. Place all the ingredients into a blender and blend well for 15 seconds.
While pumpkin is generally not a keto food, it’s included in this recipe as it only uses 1 tablespoon.
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COCONUT GHEE COFFEE
Total Time: 5 minutes | Yield: 1 cup of coffee
Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 15 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 1/2 Tablespoon (7 g) ghee
• 1/2 Tablespoon (7 g) coconut oil
• 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea)
• 1 Tablespoon (15 ml) almond milk or coconut milk
INSTRUCTIONS
1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
3. If you don’t have a blender, then try using a milk frother.
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LEMON THYME INFUSED ICED TEA
Total Time: 10 minutes + overnight infusion | Yield: 6-8 cups of tea
Nutritional Data (estimates) - per serving:
Calories: 0 Fat: 0 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 4-6 cups (1-1.5 l) of black tea
• 6 sprigs of lemon thyme or other herb or spice
INSTRUCTIONS
1. Brew the black tea.
2. Remove the tea bag(s) and add 2 sprigs of lemon thyme into the hot tea.
3. Let cool and then refrigerate overnight.
4. Remove the lemon thyme and serve with ice and fresh sprigs of lemon thyme for decoration.
Grow some herbs in your garden or on your kitchen windowsill. Fresh herbs are great for adding to dishes and are also perfect for making teas.
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COCONUT ICED TEA LATTE
Total Time: 15 minutes | Yield: 2 cups of tea
Nutritional Data (estimates) - per cup:
Calories: 30 Fat: 3 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 2 cups (480 ml) black tea
• 3 Tablespoons (30 ml) coconut milk (or to taste)
• Stevia to taste (optional)
INSTRUCTIONS
1. Brew the black tea.
2. Add in the coconut milk and stevia to taste.
3. Blend for a few seconds or use a milk frother.
4. Let cool for 10 minutes, then pour into a glass with ice.
Almond and coconut milk are great options for dairy-free milk. Just try to buy brands with as few added ingredients as possible. In particular, many brands of canned coconut milk don’t have added ingredients.
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Keto Diet Food List
VEGETABLES
Try to stick to green leafy vegetables and avoid too much root vegetables to keep your daily carbohydrate intake low.
Arugula (Rocket)
Artichokes
Asparagus
Beets (not too much)
Bell Peppers
Bok Choy
Broccoli
Brussels Sprouts
Butterhead Lettuce
Cabbage
Carrots (not too much)
Cauliflower
Celery
Chard
Chicory Greens
Chives
Cucumber
Dandelion Greens
Eggplant (Aubergine)
Endives
Fennel
Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens (All Kinds)
Lettuce
Mushrooms (All Kinds)
Mustard Greens
Okra
Onions
Parsley
Peppers (All Kinds)
Pumpkin (not too much)
Radicchio
Radishes
Rhubarb
Romaine Lettuce
Scallion
Shallots
Seaweed (All Sea Vegetables)
Shallots
Spaghetti Squash
Spinach
Swiss Chard
Tomatoes (not too much)
Turnip Greens
Watercress
Zucchini
FERMENTED
VEGETABLES
Kimchi
Sauerkraut
FRUITS
Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!
Avocado
Blackberry
Blueberry
Cranberry
Olive
Lemon
Lime
Raspberry
Strawberry
MEATS
All cuts of the animal are good to eat, but too much protein can hamper ketosis, so watch how much you eat.
Alligator
Bear
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Sheep
Snake
Turkey
Veal
Wild Boar
Wild Turkey
CURED AND PREMADE MEATS
All cuts of the animal are good to eat, but too much protein can hamper ketosis, so watch how much you eat. Also double check the ingredients to make sure there's no added sugar.
Sausages
Deli meat
Hot dogs
Pepperoni
Prosciutto
Salami
Bacon
ORGAN MEATS
In the United States, organ meats have fallen out of favor, but there is no other category of food that is as nutritious. Eat any of the following from pretty much any animal.
Heart
Liver
Kidney
Bone Marrow
Tongue
Tripe
GREEN BEANS + PEAS
Almost all legumes are off limits, but small amounts of green beans and peas are ok.
FATS
Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.
Avocado Oil
Ghee
Coconut Oil
Lard
Tallow
Olive Oil
Macadamia Oil
Red Palm Oil
Palm Shortening
Duck Fat
Butter (if you tolerate dairy)
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts)
Sesame Oil (small amounts)
MCT Oil
FISH
Fish is highl
y nutritious, but buy wild-caught fish whenever possible.
Anchovies
Bass
Cod
Eel
Flounder
Haddock
Halibut
Herring
Mackerel
Mahi Mahi
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon (including Smoked Salmon)
Sardines
Tilapia
Tuna (including Albacore)
Sole
Grouper
Turbot
Trout
Shark
SHELLFISH AND OTHER SEAFOOD
Apart from organ meats, shellfish is the most nutrient-dense food you can eat. Often expensive, but worth it.
Abalone
Caviar
Clams
Crab
Lobster
Mussels
Oysters
Shrimp
Scallops
Squid
DRINKS
Watch out for hidden sugar in drinks!
Coconut Milk
Almond Milk
Cashew Milk
Broth
Coffee
Tea
Herbal Teas
Water
Seltzer Water
Lemon and Lime Juice Club Soda
Sparkling Mineral Water
NUTS AND SEEDS
Don’t go wild on these as they’re easy to overeat and high in omega-6 fats. These also add to your carbohydrate intake, so watch out. Lastly, note that peanut is a legume, not a nut, and is not recommended.
Almonds
Hazelnuts
Macadamias
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Psyllium Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
Cashews
Chia Seeds
Various Nut Butters
DAIRY
Not everyone can tolerate dairy - you should eliminate these foods for at least a month, then reintroduce them to see how they make you feel. We find raw and unpasteurized dairy to be better. Stick to full-fat dairy.
Kefir
Full-Fat Yogurt
Raw Full-Fat Cheeses
Full-Fat Cottage Cheese
Heavy Whipping Cream
Full-Fat Sour Cream
Butter (not Margarine)
Ghee
Full-Fat Cream Cheese
HERBS AND SPICES
Experiment with these herbs and spices as they’ll make your food really delicious! Make sure to check the ingredients of any herb or spice blends to avoid added sugar.
Sea Salt
Black Pepper
White Pepper
Basil
Italian Seasoning
Chili Powder
Cayenne Pepper
Curry Powder
Garam Masala
Cumin
Oregano
Thyme
Rosemary
Sage
Turmeric
Parsley
Cilantro
Cinnamon
Nutmeg
Cloves
Allspice
Ginger
Cardamom
Paprika
Dill
OTHER
These are some foods that don’t fall neatly into other categories.
Pork Rinds
Beef Jerky
Pickles
Cod Liver Oil (Fish Oil)
Vinegars (check the ingredients to make sure they don’t have added sugar or wheat)
Eggs
Salad Dressings (check ingredients)
Mayonnaise (made with good oils - see list of fats above)
Full-fat Ranch Dressing
Caesar Dressing
Mustard
Hot Sauce (check ingredients)
Gluten Free Tamari Sauce or Coconut Aminos
Fish Sauce (check ingredients)
Cacao Nibs
Shredded Coconut
Gelatin/Collagen
Vanilla Extract
Dark Chocolate (100%)
Stevia (small amounts if necessary)
Monk Fruit or Lo Han Guo Sweetener
Erythritol
Almond Flour or Almond Meal
Coconut Flour
Cacao Powder (unsweetened)
14-Day Keto Meal Plan
Your first few weeks on Keto can be tough, so creating a really simple plan is the best way to stick to Keto, learn about your body, and live a healthier lifestyle long-term. The following 14-day meal plan is designed as a guide to help you create your own.
This meal plan is designed for 2 people and uses recipes from this cookbook. Please check recipe yields and make sure to halve or double the recipe accordingly.
DAY 1
Breakfast - Coconut Ghee Coffee (page 135)
Lunch - Mexican Tacos (page 61)
Dinner - Singapore-Style Noodles (page 53)
DAY 2
Breakfast - Breakfast Green Smoothie (page 13)
Lunch - Spinach Basil Chicken Meatballs (page 43) with Garlic Zucchini Saute (page 99)
Dinner - Easy Broccoli Beef Stir-Fry (page 77)
DAY 3
Breakfast - Coconut Ghee Coffee (page 135)
Lunch - Guacamole Burgers (page 69)
Dinner - Avocado Tuna Bowl (page 93)
DAY 4
Breakfast - Bacon and Fried Eggs
Lunch - Basil Chicken Saute (page 51)
Dinner - Mustard Ground Beef Saute (page 67)
DAY 5
Breakfast - Creamy Breakfast Porridge (page 17)
Lunch - Mini Burgers (page 63)
Dinner - Spaghetti Squash Bolognese (keep leftovers for dinner tomorrow) (page 66)
DAY 6
Breakfast - Breakfast Turkey Wrap (page 23)
Lunch - Big Easy Salad (page 32)
Dinner - leftover Spaghetti Squash Bolognese (page 66)
DAY 7
Breakfast - Breakfast Green Smoothie (page 13)
Lunch - Chicken Noodle Soup (page 26)
Dinner - Fish Tacos (page 88)
DAY 8
Breakfast - Almond Butter Choco Shake (page 21)
Lunch - Zucchini Beef Pho (page 59)
Dinner - Breaded Cod (page 87) with Creany Cauliflower Mash (page 102)
DAY 9
Breakfast - Breakfast Green Smoothie (page 13)
Lunch - Cucumber Ginger Shrimp (page 91)
Dinner - Beef Bacon Stew (keep leftovers for dinner tomorrow) (page 73)
DAY 10
Breakfast - Keto Toast (make Microwave Quick Bread (page 101), slice it, and toast it)
Lunch - Easy Salmon Stew (page 90)
Dinner - leftover Beef Bacon Stew (page 73)
DAY 11
Breakfast - Pumpkin Spice Latte (page 135)
Lunch - Guacamole Burgers (page 69)
Dinner - Coconut Chicken Curry (keep leftovers for dinner tomorrow) (page 48)
DAY 12
Breakfast - 2 Scrambed Eggs
Lunch - Mini Burgers (page 63)
Dinner - leftover Coconut Chicken Curry (page 48)
DAY 13
Breakfast - Breakfast Turkey Wrap (page 23)
Lunch - Chicken Noodle Soup (page 26)
Dinner - Bifteck Hache (keep leftovers for dinner tomorrow) (page 78) with Spinach Almond Saute (page 102)
DAY 14
Breakfast - 2 Fried Eggs
Lunch - Chicken Nuggets (page 47) with Creany Cauliflower Mash (page 102)
Dinner - leftover Bifteck Hache (page 78)
Batch Cooking MEAL PLAN
No time to cook dinner every night? Then this meal plan is for you!
Pick 2-3 main dishes and 2 side dishes to cook on the weekend (make a large batch, so double or triple the recipes depending on the size of your family), then separ
ate into individual portions and freeze. Reheat and enjoy during the week for a fast dinner.
MAIN DISHES (BEEF)
Old Fashioned Lasagna (page 57)
Mexican Tacos (page 61)
Slow Cooker Asian Pot Roast (page 70)
Beef Bacon Stew (page 73)
Slow Cooker Beef Stew (page 74)
MAIN DISHES (CHICKEN)
Spinach Basil Chicken Meatballs (page 43)
Pressure Cooker Chicken Stew (page 49)
Chicken Bacon Burgers (page 51)
Slow Cooker Jerk Chicken (page 54)
Crispy Chicken Drumsticks (page 55)
SIDE DISHES
Cauliflower White “Rice” (page 99)
Easy Bacon Brussels Sprouts (page 103)
Turmeric Cauliflower Pancakes (page 105)
Tangy Red Cabbage Coleslaw (page 106)
Cauliflower Notato Salad (page 106)
Roasted Cauliflower (page 107)
The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 10