Keto Diet List of Foods with 25 TOP Keto Snack Recipes

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TABLE ON CONTENTS:
INTRODUCTION
CHAPTER ONE: WHAT IS KETO?
CHAPTER TWO: CALORIES AND MACROS
CHAPTER THREE: GLUCOSE AND KETONES
CHAPTER FOUR: KETO DIET AND PROTEIN
CHAPTER FIVE: WHO MIGHT CONSIDER A KETO DIET?
Here’s What I Want You to Do Next
KETO DIET FOOD LIST
CHAPTER THREE: MEAT, FISH, SEAFOOD, EGGS, NUT BUTTERS
CHAPTER FOUR: VEGETABLES AND FRUITS
CHAPTER FIVE: MILK PRODUCTS
CHAPTER SIX: SPICES AND SAUCES
CHAPTER SEVEN: WATER AND DRINKS
The Way I See It, You have Three Options From Here

TOP 25 KETO SNACKS
RECIPE 1: BAKED MINI BELL PEPPERS
RECIPE 2: SALAD SANDWICHES
RECIPE 3: LOW CARB CREAM CHEESE WITH HERBS
RECIPE 4: KETO BREAKFAST TAPAS
RECIPE 5: LOW CARB SESAME CRISPBREAD
RECIPE 6: KETO GARLIC BREAD
RECIPE 7: CAPRESE SNACK
RECIPE 8: LOW CARB STRAWBERRY SMOOTHIE
RECIPE 9: STUFFED MINI BELL PEPPERS
RECIPE 10: KETO MUMMY DOGS
RECIPE 11: LOW CARB TORTILLA PIZZA
RECIPE 12: PROSCIUTTO-WRAPPED SALMON SKEWERS
RECIPE 13: SWEET AND STICKY CHICKEN WINGS
RECIPE 14: KETO EGG MUFFINS
RECIPE 15: KETO EGGS ON THE GO
RECIPE 16: PANCAKES WITH SAVORY CREAM-CHEESE TOPPING
RECIPE 17: SPICY KETO DEVILED EGGS

RECIPE 18: KETO CHEESE CHIPS
RECIPE 19: SPICY ALMOND AND SEED MIX
RECIPE 20: KALE CHIPS
RECIPE 21: CINNAMON AND CARDAMOM FAT BOMBS
RECIPE 22: BAKED CHEESE
RECIPE 23: LOW-CARB ZUCCHINI NACHO CHIPS
RECIPE 24: LOW-CARB SALAMI AND CHEESE CHIPS
RECIPE 25: BACON-WRAPPED HALLOUMI CHEESE

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INTRODUCTION
You've probably heard about the keto diet. It's the newest
hype. All the papers are writing about it and the interest
online is just exploding. So what is the keto diet?
This book will answer all the most important questions:
● What does keto mean and how is it done?
● What is ketosis?
● How is the keto diet different from other diets?
● Who Can Think of a Keto Diet?
● You will also receive a list of foods for the keto diet
with which you can easily compose your diet.
The book also includes the best 25 keto snacks to help
make your diet delicious and varied!
HAPPY READING, SUCCESS ON YOUR WAY!

CHAPTER ONE: WHAT IS KETO?
Simply put, a ketogenic diet is a diet that’s low in
carbohydrates, moderate in protein, and high in dietary fat.
Originally, in the 1920s, a ketogenic diet was designed for
patients with epilepsy to help reduce their seizures. The
keto diet also tended to have positive effects on those
patients’ body fat, blood sugar, cholesterol, and hunger
levels.
It has not been studied widely in terms of nutritional
science, which is one of my main hesitations with sharing
it in the book. But, after doing my research, I do
believe that what I’ve learned is worth sharing because
it’s pretty fascinating.

CHAPTER TWO: CALORIES AND MACROS
To understand the keto diet, we’ve got to start from the
beginning: calories and macros.
Calories are energy. It’s important to recognize that weight
gain and weight loss are complicated.
“Calories in and calories out” is too simple and not
accurate enough. Exercise is important for a healthy
lifestyle, but it has minimal impact in terms of weight loss,
while it does of course provide other health benefits.
Burning 300 calories in a workout doesn’t equate to
burning off a cupcake. Nutrition is going to be about 90%
responsible for changes in our bodies in terms of weight.
And, different types of foods metabolize differently in the
body. There are MANY variables.
That’s why eating 2000 calories of fruit is not the same
thing as eating 2000 calories of fish.
Macronutrients consist of protein, carbohydrates, and fat.
ALL calories come from these sources, with alcohol as the
exception.
Your total calories for the day, no matter how many you
eat and what diet you follow, equal 100%. Each of those

macronutrients becomes a percentage of your daily pie,
and the ratio will often change based on the diet.
You cannot have 100% of calories come from each
macronutrient, that would be 300%. And because math
exists, that just isn’t possible. You CAN have an EQUAL
number of calories from each food—33.3%— BUT fat
contains MORE calories per gram than protein or carbs,
So the percentage would be different in that case.
A popular diet you may have heard is a High Carb, Low
Fat diet, or 80/10/10. That means 80% of calories come
from carbs, 10% from fat, and 10% from protein.
Competitive bodybuilders often build muscle with a diet
that’s higher in carbs and lower in fat with moderate
protein, and then, closer to their competition when they
need to lean out, protein becomes the biggest
macronutrient in their diet, followed by fat and carbs.
A ketogenic diet, on the other hand, consists of a diet that
is around 70% fat, a moderate amount of protein, and very
little carbs, only 5% to 10%, depending on the person’s
tolerance.
Now, it’s not a strict ratio, because it will vary from person
to person. We all have a different carbohydrate tolerance

and our insulin resistance levels are different, which
means one person on a keto diet may be able to eat more
carbs than another person on a keto diet but still be in
what’s called “nutritional ketosis.”
More on that in a moment.
Now, I realize that this may sound very different
from what most of us have been taught about nutrition.
When I first heard about a keto diet and this
high-fat ratio, I was skeptical. I had always been
taught that you don’t want to eat a lot of fat! But
a keto diet functions differently than some other
common diets, such as a diet higher in carbs with
less fat and protein that we are typically told is
“Healthy.”
It’s important to recognize from the beginning that there is
no “right” or “wrong” ratio, but there may be one that works
better for YOU, and only you can find that out.

CHAPTER THREE: GLUCOSE AND KETONES
So, we know that calories are fuel for our bodies, but that
fuel can come from 1 of 2 main sources: glucose, or
ketones. The main one that MOST people function off of
today is glucose. It can be a great energy source for the
brain and body and comes primarily from carbohydrates.
This is essentially a “sugar burning mode” since glucose is
sugar. The second source of fuel is ketones or ketone
bodies.
People on a ketogenic diet are fueled by KETONES,
rather than glucose. Ketones are produced when glucose
levels fall, and the body has access to fat, either in the
form of stored body fat or dietary fat. When someone’s
body uses ketones as fuel rather than glucose, they are in
“nutritional ketosis” which is like a “fat-burning mode” since
fat is the fuel source.
I'll talk more about the benefits of ketosis in a bit. For any
diet, it’s important to have both carbohydrates and fat for
the body to function properly. However, it’s the amount of
one relative to the other that will determine your fuel
source, and one is no right or wrong. Now, if glucose is
available to the body, it will use that FIRST, because it’s

easy to burn up. If you eat a lot of carbohydrates, your
body will use that glucose as it’s a fuel source, rather than
using fats as fuel. This is why carbohydrate intake must be
LOW on a ketogenic diet, and a keto diet is often referred
to as a high-fat diet— dietary fat needs to be prevalent
enough in the body to produce ketones.
Many people associate the word “fat” with the fat on our
bodies and are unfamiliar with it as a fuel source. There’s
a lot of misunderstanding about how a ketogenic diet
works, which is why there’s also a lot of criticism
surrounding it.
But, that’s why I’m trying to explain it here. Don’t get me
wrong—our brains and bodies do need some glucose,
just like we all need some dietary fat, BUT glucose does
not NEED to be the MAIN source of energy for a body to
function healthily. Glucose is one energy source, ketones
are another— neither is “right” nor “wrong,” they’re just
different.
Our ancestors may have lived ketogenic lifestyles without
being aware of it. As hunters and gatherers, our ancestors
ate lots of nuts, seeds, meats, and lower carb fruits like
berries. This is often referred to as “primal eating,” and it’s
a diet that was high in fats and low in carbohydrates. It

likely resulted in ketosis and helped our ancestors survive
from one meal to the next because their bodies could
store that fat as energy. But, does that mean that they
CHOSE to be in ketosis?
No, they would have eaten whatever was available to
them, but the point is that it was a viable way for them to
survive healthily, even if they didn’t understand the
science
behind it. When a lot of people hear about “primal” or
“hunter-gatherer” eating these days, they think of the
Paleo diet. Now, is the paleo diet a keto diet?
The answer: it can be. On a paleo diet, you can eat
grass-fed meats, seafood, fruits, vegetables, eggs, nuts,
seeds, oils, etcetera, but you can’t eat grains, legumes,
refined sugar, processed foods, and typically dairy and
excessive salt. Now, most of that aligns with a keto diet,
where one consumes more fat and fewer carbs. However,
nothing is strictly prohibited on a keto diet.
The ultimate goal is a ratio of fats to carbohydrates—
which likely means not consuming many if any, grains,
legumes, or sugar regularly. A paleo diet limits only the
TYPES of foods one can eat, and not the macronutrient

amounts. For instance, there is no limit to fruits or healthy
carbs, and no minimum amount of fats. A paleo diet is not
NECESSARILY a ketogenic diet, although it can be.
CHAPTER FOUR: KETO DIET AND PROTEIN
There are plenty of other diets that you may know of which
CAN result in nutritional ketosis, they’re just not
necessarily “keto” diets. For example, the Atkins Diet is a
low carb diet, so it’s commonly mistaken as a keto diet—
but it’s not. It’s similar, but there is a significant difference,
and it involves the one macronutrient we haven’t touched
on yet: protein.
Both a ketogenic diet and the Atkins Diet are high in fat
and low in carbohydrates, BUT a ketogenic diet is
moderate in protein, while the Atkins diet does not set a
limit to protein intake. Why does this matter?
We talked about how carbohydrates are used by the body
as fuel in the form of glucose, and fat is used as fuel in the
form of ketones But, what about protein?
Well, through a process called gluconeogenesis, protein
can also be converted into glucose. This means if
someone wants to experience the benefits of a ketogenic
diet and be in a state of ketosis, even if they are on a diet

that’s low enough in carbohydrates, their protein intake
can throw them off because too much protein will be
processed by the body as glucose.
On a ketogenic diet, just like with carbohydrates, the
amount of protein one can consume will depend on the
person and how their body metabolizes different foods.
There are still benefits to diets like these, that are lower in
carbs and contain fats, but lower carb does not equal
ketosis, necessarily. Ketosis is a physical, biological
process that goes on in the body.
It’s brought on when the fat-to-carb ratio is just right—high
enough fat, low enough carb—for THAT person’s body. If
there isn’t enough fat, or if there is TOO much glucose or
protein, which we now know can be converted into
glucose, the body will use that glucose instead and be in a
state of glycolysis, a.k.a. that sugar burning mode.

CHAPTER FIVE: WHO MIGHT CONSIDER A KETO DIET?
We already mentioned a few:
People with a goal of weight loss. Some people who have
struggled with insulin sensitivity and/or being overweight
may find that a ketogenic diet works well for them because
they don’t have to deal with insulin.
People trying to reset their appetite center and be more
mindful of being full. So if you’re on a low-fat diet, or low
fat and low carb diet, or a high protein diet, and you think
you’re really hungry all the time, you’re not crazy.
You ARE hungry. Your insulin is raised and it's telling you
that you need fuel. On a ketogenic diet, without the
glucose there, your body doesn’t experience spikes in
insulin and you’re more likely to feel satiated. It may also
help people with a goal of reducing blood pressure and
finding healthy cholesterol levels, or people looking for
help with PCOS treatment, or those with
neurodegenerative disorders. But, of course, a ketogenic
diet is not for everyone.

It’s NOT appropriate for people with conditions like kidney
or liver disease, Muscular Dystrophy, gallbladder disease,
gastric bypass, rare metabolic disorders, pancreatic
insufficiency, those prone to kidney stones, Type 1
diabetes, blood sugar issues like hypoglycemia— so for
people with type 2 diabetes it depends and there are
conflicting responses, so it’s best to get a doctor to
supervise— those who are pregnant, nursing, or who have
gestational diabetes, and it also may not be a good idea
for people who have suffered from an eating disorder,
people who have a history of mental health problems,
children or people under the age of 18, and people who
are naturally very thin with a BMI of less than 20.
And, of course, a general health screening is always a
good idea to make sure there are no rare conditions or
contradictions with your health or medications on a
ketogenic diet.
Because the nutritional science world is still relatively new,
like I said earlier, there isn’t a ton of information on a
ketogenic diet. New dietary research is emerging that's
challenging our old beliefs about nutrition. But, despite
this, the old research that demonized fat and saturated fat
is still widely accepted.

Most of what we know about ketogenic diets come from
actual people who have put it into practice in their lives.
There is not enough existing research yet to start
changing our old approaches to nutrition in the medical
world. A ketogenic diet does go against much of what
we’ve been told about nutrition in the past few years, but
the science behind nutritional ketosis is still new. But just
because the research doesn’t exist in the capacity that’s
needed for all doctors to make new conclusions, doesn’t
mean that this information isn’t true or that the lifestyle
isn’t an option.
All accepted forms of medicine today, at some point,
started as “alternative medicine” that needed enough
research to back it. For that reason, if you approach your
traditional doctor about a ketogenic diet, I’m going to let
you know up front that he or she may just tell you to
not do it.
Now, I will never tell you to not listen to your doctor, BUT I
will encourage you to continue to do your research so you
feel confident making decisions because YOU know your
body best. Even if you don’t feel the confidence right now,
you do.

Here’s What I Want You to
Do Next
Are you serious about achieving permanent fat loss and
sparking a health transformation? Great! Then here’s how
the process works:
Step #1 - Do This Now
Start by clicking here! You’ll see a few questions to answer
about your current situation, food preferences, and goals.
Nothing crazy. We just need some basic info to
understand your circumstances better. Answer these
questions as accurately (and honestly) as possible, and
make sure your email address is correct so you can
receive your meal plan.
Step #2 - Here’s What Will Happen Next
Once you’ve completed the survey, we’ll create your
custom meal plan for you. Just enter your payment details
to get instant access to your custom-made keto meal plan.

Step #3 - Are You Ready?
If so, today is the day you rise to the challenge and
transform your body and health because ultimately, this
service is for people who recognize a great opportunity
when they see one and act fast.

KETO DIET FOOD LIST

CHAPTER ONE: PRODUCT GROUPS BY IMPORTANCE
The ketogenic diet is based on several basic principles -
high in fat, moderate in protein, high in vegetables, and
very low in carbohydrates. This is a very different food
pyramid than most of us are used to.
And if the idea of rethinking your entire diet makes you
feel overwhelmed, you're not alone!
Almost everyone who went on a keto journey felt the same
way in the beginning. Here's the most important thing to
keep in mind:
you don't have to start a new diet from scratch, this guide has
everything you need to help you cook and eat in a new way. I give
a complete list of keto foods right here, as well as recipes for each
meal plus snacks.
My keto food list is where to start! You calculate your
macros, make your grocery list, and plan what you eat
every day to help your body switch into a ketogenic state
and become a fat-burning machine.
Let's take a look at some of the foods you will eat on a
keto diet. First, we'll divide them into groups and rank
them according to their importance:

1. Fats and oils;
2. Meat, fish, seafood, eggs, nut butter;
3. Vegetables and fruits;
4. Dairy products;
5. Spices and sauces;
6. Water and drinks.

CHAPTER TWO: FAT AND OILS
Fats and oils make up a large part of the keto diet.
Not all fats are created equal, and some should be
avoided. Saturated fats such as ghee, coconut oil, MCT
oils, which is refined coconut oil, and lard can be freely
used to roast or roast foods or blend into dishes like the
now-famous keto-resistant coffee.
Monounsaturated fats like extra virgin olive and flaxseed
oil, avocado, and macadamia nut oil should also be eaten
as often as you like. Add them to sauces and dressings, or
sprinkle other foods on top.
Foods containing naturally occurring polyunsaturated fats,
such as those found in animals and oily fish, are very
nutritious. But keep in mind that you should avoid
processed polyunsaturated fats and trans fats. These fats
include the so-called heart-healthy margarine spreads.
Another thing to consider is keeping your Omega-3,
Omega-6, Omega-9 fatty acids in balance. This can be
done by eating a lot of wild salmon, tuna, trout, and
shellfish, which are high in Omega-3s, or by taking a small
supplement of fish oil. Eat nut- or seed-based foods in

moderation, as these can be high in inflammatory
omega-6 fatty acids, which are also an important
cornerstone of the diet.

CHAPTER THREE: MEAT, FISH, SEAFOOD, EGGS, NUT
BUTTERS
When possible, choose organic pasture-raised meat. Be
careful not to eat too much protein, as this can lower
ketone levels and increase glucose production.
So try pairing protein with vegetables and fatty side
Dishes. Fish dishes such as catfish, flounder, halibut
mackerel, salmon, perch, trout, and tuna are good
choices. Remember, fatty fish is better than other types of
seafood such as shellfish, oysters, lobster, crab, scallops,
mussels, and squid.
When it comes to beef, go for thicker cuts and blends. As
for the steak, ask your butcher which is high in fat.
CHOOSE FATTIER CUTS OF BEEF
Ribeye is usually good for ground beef, read the package,
and buy a fatty ratio like 85/15 or 80/20.
The same goes for pork, always look for fatty cuts -minced
pork, pork loin, pork chops, tenderloin, and ham. Bacon is
a keto favorite but reads the packaging carefully to make
sure it's free of sweeteners.

Foods such as brown sugar pork jerky and sausages often
contain added sugar and other processed ingredients.
Don't let them.
ALWAYS CHOOSE DARK MEET OVER WHITE
When buying poultry, choose dark meat over white.
For example, chicken, duck, quail.
Whole eggs are among the most affordable and versatile
sources of protein. Look for free-range eggs at your local
grocery store or farmers' market. One egg contains 6
grams of protein and 5 grams of fat.
Likewise, always look for fatty, not lean cuts of other
meats, such as veal, goat lamb, and turkey offal. Organs
such as the heart, liver, kidneys, and tongue provide
protein as well as vitamins and nutrients.
Nut butter is a good source of protein, but be sure to go for
the natural, savory versions and go for those with more
fat, such as almond butter and macadamia nut butter. Nut
and seed flour is commonly used in baked goods.

CHAPTER FOUR: VEGETABLES AND FRUITS
Vegetables and fruits should be consumed in moderation,
whether fresh or frozen. These foods are really important
for the keto diet and overall health, but some fruits and
vegetables are very high in natural sugars and should,
therefore, be avoided!
AVOID PRODUCE HIGH IN NATURAL SUGAR
A good rule of thumb is to have some vegetables such as
broccoli, cauliflower, green beans, Swiss chard, romaine
lettuce, and spinach in every meal.
Limit your intake of vegetables such as mushrooms,
courgettes, parsnips, beets and garlic, tomatoes, bell
peppers, and eggplant.
Citrus fruits and berries should be eaten with caution, and
sugary starchy foods like sweet potatoes and bananas
should never be eaten.

CHAPTER FIVE: MILK PRODUCTS
When shopping for dairy products, always make sure to
buy fatty dairy products and choose organic and raw
whenever possible. Highly processed dairy products
typically have 2-5 times more carbohydrates than raw and
organic versions.
Eating moderate amounts of soft cheeses like mozzarella,
Monterey, jack, and brie will work, but hard cheeses like
aged cheddar, parmesan, feta, and Swiss cheese tend to
be better as they lower carbs.

CHAPTER SIX: SPICES AND SAUCES
Almost all foods need seasoning to be good. Be vigilant
with store-bought sauces, dressings and condiments,
many versions of sugar, sweeteners, and other fillers. If
you prefer ready-made condiments, read these
recommendations carefully, look out for ketchup, mustard,
and savory sauces without added sugar, probiotic-rich
sauerkraut with horseradish.
LOOK FOR "NO SUGAR ADDED"
It is preferable to use regular salt and spices, as well as
make sauces at home from scratch without adding sugar.

CHAPTER SEVEN: WATER AND DRINKS
It is very important to drink clean water. I recommend
0.5-1 gallon of water every day. It is also advisable to drink
warm water, especially on an empty stomach. The
ketogenic diet has a natural diuretic effect and many
people starting notice periods of dehydration.
If you are prone to UTIs or bladder pain, it is especially
important to deliberately drink more water throughout the
day. Sometimes you can add sucrose or sweet and
flavorful stevia packets, or some freshly squeezed lemon,
lime, or orange to a water bottle to change the flavor.
A great keto drink is bone broth, which is packed with
vitamins and nutrients and boosts your energy by
replenishing electrolytes. Many of us rely on coffee to
improve mental focus, especially in the morning. However,
too much caffeine can stop weight loss, so try to stick to
just two cups of caffeinated drinks, including tea, each
day.
If you like tea, choose plain black or green, avoid flavors. It
is also good to add a little heavy cream to increase your
fat intake. Coconut and almond milk are good alternatives
to dairy products, but be sure to only use the unsweetened
versions.

Avoid diet sodas. This can lead to sugar cravings and
sometimes insulin spikes in the long run. And when it
comes to alcohol, note that frequent alcohol consumption
will slow your weight loss. If and when you do drink,
choose spirits, as most beers and wines are too high in
carbohydrates.

The Way I See It, You have
Three Options From Here
Option #1
Ignore everything you've just read and change nothing. If
you decide to take this path, remember the old saying, "if
you do what you always did, you'll get what you always
got."
Option #2
Try to lose fat and improve your health through "trial and
error." Fly solo with the attitude "throw it on the wall and
see what sticks." You may reach your goal at some point
with this approach, but not without countless frustrations
and setbacks that leave you on the verge of giving up.
Or, the smartest option…
Option #3
Skip all the frustration and take charge of your figure by
investing in your custom meal plan. Eat based on a

scientifically-proven method that's crafted to help any
person, at any age, and in any situation enjoy long-lasting
fat loss results.
To get your custom keto meal plan, click the button below.
Go through the questionnaire. Enter your payment details.
Just like that. You'll get instant access to your custom
meal plan. You’ll be able to start your new diet within
minutes of ordering!
I've never been more excited and proud about one of my
programs than as I am now. And I can't wait for you to
enjoy the life-changing results you'll get by investing in
yourself today.

TOP 25 KETO SNACKS

RECIPE 1: BAKED MINI BELL PEPPERS
Total Time: 35 Mins Yield: Serves 4
It comes out to be per serving 412 Calories, 37g Fats, 6g
Net Carbs, and 12g Protein.
INGREDIENTS
● 8 oz. mini bell peppers, about 2 per serving
● 1 oz. air-dried chorizo, finely chopped
● 1 tbsp fresh thyme, finely chopped, or fresh cilantro
● 8 oz. cream cheese
● ½ tbsp mild chipotle paste
● 2 tbsp olive oil

● 4 oz. shredded cheese
HOW TO MAKE IT
Step 1: Set the oven to 325°F (200°C). Split the bell
peppers lengthwise and remove the core.
Step 2: Finely chop the chorizo and the herbs.
Step 3: Mix together the cream cheese, spices, and oil in
a
small bowl. Add the chorizo and herbs. Stir until smooth.
Step 4: Fill the bell peppers with the mixture and place in
a greased baking dish.
Step 5: Sprinkle shredded cheese on top. Bake in the
oven for 15–20 minutes or until the cheese is melted and
golden brown.

RECIPE 2: SALAD SANDWICHES
Total Time: 5 Mins Yield: Serves1
INGREDIENTS
● 2 oz. Romaine lettuce or baby gem lettuce

● ½ oz. butter or mayonnaise
● 1 oz. Edam cheese or other cheese of your liking
● ½ avocado, sliced
● 4 cherry tomatoes, sliced
HOW TO MAKE IT
Step 1: Rinse the lettuce thoroughly and use it as a base
for the toppings.
Step 2: Spread butter or mayonnaise on the lettuce
leaves, and layer the cheese, avocado, and tomato on top.
Enjoy!

RECIPE 3: LOW CARB CREAM CHEESE WITH
HERBS
INGREDIENTS
● 2 tsp olive oil
● ½ cup fresh parsley or fresh basil, chopped
● 1 garlic clove, minced
● 1 tsp lemon zest salt and pepper, to taste

● 4 celery stalks, or other fresh vegetables of your liking
HOW TO MAKE IT
Step 1: Stir all ingredients into the cream cheese. Let sit in
the refrigerator for at least 10 minutes to let all the flavors
develop. Add salt if needed.
Step 2: Rinse celery stalks, cut into 2-3 inch lengths, and
serve together with the soft cheese.

RECIPE 4: KETO BREAKFAST TAPAS

INGREDIENTS
● 4 oz. cheddar cheese
● 8 oz. prosciutto
● 8 oz. chorizo
● ½ cup mayonnaise
● 4 oz. cucumber
● 2 oz. red bell peppers
HOW TO MAKE IT
Step 1: Cut the cold cuts, cheese, and vegetables into
sticks or cubes.
Step 2: Arrange on a plate, serve and enjoy.

RECIPE 5: LOW CARB SESAME CRISPBREAD
It comes out to be per serving 60 Calories, 5g Fats, 1g Net
Carbs, and 2g Protein.
INGREDIENTS
● 1¼ cups sesame seeds
● ½ cup sunflower seeds

● 2 oz. shredded cheese, like Gouda or cheddar
● 1 tbsp ground psyllium husk powder
● ½ cup water
● 2 eggs
● ¼ tsp salt
HOW TO MAKE IT
Step 1: Preheat the oven to 350°F (175°C). Line a
13"x18" (33x46 cm) baking sheet with parchment paper.
Step 2: Add all of the ingredients to a medium-sized bowl
and stir to combine. Spread the mixture (about 1/8" thick
or 3.1 mm) onto the parchment paper, sprinkle with sea
salt, and bake for 20 minutes.
Step 3: Remove the crispbread from the oven, and
carefully cut into the desired form.
Step 4: Lower the heat to 275°F (135°C) and put the
crispbread back into the oven for another 30-40 minutes,
or until lightly golden in color.
Step 5: Check the crispbread to make sure it is completely
dry without any moist areas. Keep it in the oven with the
door slightly open, until the oven is cool.

RECIPE 6: KETO GARLIC BREAD
INGREDIENTS
BREAD
● 1¼ cups almond flour
● 5 tbsp ground psyllium husk powder
● 2 tsp baking powder
● 1 tsp sea salt

● 2 tsp cider vinegar or white wine vinegar
● 1 cup boiling water
● 3 egg whites
GARLIC BUTTER
● 4 oz. butter, at room temperature
● 1 garlic clove, minced
● 2 tbsp fresh parsley, finely chopped
● ½ tsp salt
HOW TO MAKE IT
Step 1: Preheat the oven to 350°F (175°C). Mix the dry
ingredients for the bread in a bowl.
Step 2: Bring the water to a boil and add, the vinegar
and egg whites to the bowl, while whisking with a hand
mixer for about 30 seconds. Don't overmix the dough, the
consistency should resemble Play-Doh.
Step 3: Form with moist hands into 10 pieces and roll into
hot dog buns. Make sure to leave enough space between
them on the baking sheet to double in size.
Step 4: Bake on lower rack in oven for 40-50 minutes,
they're done when you can hear a hollow sound when
tapping the bottom of the bun.

Step 5: Make the garlic butter while the bread is baking.
Mix all the ingredients together and put them in the fridge.
Step 6: Take the buns out of the oven when they're done
and leave to let cool. Take the garlic butter out of the
fridge. When the buns are cooled, cut them in halves,
using a serrated knife, and spread garlic butter on each
half.
Step 7: Turn your oven up to 425°F (225°C) and bake the
garlic bread for 10-15 minutes, until golden brown.

RECIPE 7: CAPRESE SNACK
INGREDIENTS
● 2 tomatoes
● 3.5 ounces of mozzarella, thinly sliced
● 10 fresh basil leaves
● balsamic glaze (for serving)

HOW TO MAKE IT
Step 1: Thinly score the tomatoes almost till the end,
making room for the mozzarella.
Step 2: Add 1 slice of mozzarella inside each slot, along
with 1 basil leaf.
Step 3: Drizzle them with a touch of balsamic glaze.

RECIPE 8: LOW CARB STRAWBERRY
SMOOTHIE
It comes out to be per serving 418 Calories, 42g
Fats, 10g Net Carbs, and 5g Protein.

INGREDIENTS
● 14 oz. unsweetened coconut milk
● 5 oz. fresh strawberries, sliced
● 1 tbsp lime juice
● ½ tsp vanilla extract
HOW TO MAKE IT
Step 1: Place all ingredients in a blender and blend until
smooth. Using canned coconut milk (drain off the liquid)
makes a creamier, more satisfying smoothie.
Step 2: Add more lime juice if you like.

RECIPE 9: STUFFED MINI BELL PEPPERS

INGREDIENTS
● 8 mini bell peppers
● 1 oz. air-dried chorizo, thinly sliced
● ½ tbsp mild chipotle paste
● 1 tbsp fresh thyme or fresh cilantro
HOW TO MAKE IT
Step 1: Split the bell peppers lengthwise and remove the
core.
Step 2: Chop the sausage and herbs finely.
Step 3: Mix cheese, spices, and oil in a small bowl. Add
sausage and herbs, and stir together.
Step 4
Spread out the cheese cream into the bell peppers and
serve as a snack or appetizer.

RECIPE 10: KETO MUMMY DOGS
INGREDIENTS
● ½ cup almond flour
● 4 tbsp coconut flour
● ½ tsp salt
● 1 tsp baking powder
● 2½ oz. butter
● 1 egg

● 1 lb sausages in links, or uncured hot dogs
● 1 egg, for brushing the dough
● 16 cloves, for the mummies eyes (optional)
HOW TO MAKE IT
Step 1: Preheat the oven to 350°F (175°C).
Step 2: Mix almond flour, coconut flour, and baking
powder in a large bowl.
Step 3: Melt the butter and cheese in a pan on low heat.
Stir thoroughly with a wooden spoon, for a smooth and
flexible batter. After a few minutes, remove from heat.
Step 4: Stir the egg into the flour mixture, and then add
the cheese mixture, combining all until it becomes a firm
dough.
Step 5: Flatten into a rectangle, about 8×14 inches (20×35
cm).
Step 6: Cut into 8 long strips, less than an inch wide
(1.5–2 cm).
Step 7: Wrap the dough strips around the hot dog and
brush with a whisked egg.

Step 8: Place on a baking sheet lined with parchment
paper and bake for 15–20 minutes until the dough is
golden brown. The hot dog will be done by then too.
Step 9: Push two cloves into each hot dog to make them
look like eyes – but only for decoration. Don’t eat the
cloves!

RECIPE 11: LOW CARB TORTILLA PIZZA
INGREDIENTS
TOPPING
● ½ cup unsweetened tomato sauce
● 2 tsp dried basil or dried oregano
● salt and pepper (optional)

LOW-CARB TORTILLAS
● 2 eggs
● 2 egg whites
● ¼ tsp salt
● 1 tsp ground psyllium husk powder
● 1 tbsp coconut flour
HOW TO MAKE IT
TORTILLAS
Step 2: Whisk the eggs and egg whites fluffy and continue
to whisk with a hand mixer, preferably for a few minutes.
Add cream cheese and continue to whisk until the batter is
smooth.
Step 3: Mix salt, psyllium husk, and coconut flour in a
small bowl. Add the flour mix one spoon at a time into the
batter and continue to whisk some more.
Let the batter sit for a few minutes, or until the batter is
thick like an American pancake batter. How fast the batter
will swell depends on the brand of psyllium husk – some
trial and error might be needed.

Step 4: Bring out two baking sheets and place parchment
paper on each. Using a spatula, spread the batter thinly
(no more than ¼ inch thick) into 4–6 circles or 2
rectangles.
Step 5: Bake on the upper rack for about 5 minutes or
more, until the tortilla, turns a little brown around the
edges. Carefully check the bottom side so that it doesn't
burn.
PIZZA
Step 1: Turn your oven up to 450°F (225°C).
Step 2: Spread 1-2 tablespoons of tomato paste, sauce,
or
ajvar (roasted red pepper sauce) on each low-carb tortilla
bread. Salt and pepper if needed. Top with cheese and
return to tortillas to the oven.
Step 3: Bake the mini pizzas in the oven until the cheese
has melted.

RECIPE 12: PROSCIUTTO-WRAPPED SALMON
SKEWERS
INGREDIENTS
SALMON SKEWERS
● ¼ cup fresh basil, finely chopped1 lb salmon, frozen
in pieces

● 1 pinch ground black pepper
● 3½ oz. prosciutto, in slices
● 8 wooden skewers
SERVING
● 1 cup mayonnaise
HOW TO MAKE IT
Step 1: Soak the skewers.
Step 2: Chop the basil finely with a sharp knife.
Step 3: Cut the almost thawed lax-filet pieces length-wise
and mount on the skewers.
Step 4: Roll the skewers in the chopped basil and pepper.
Step 5: Slice the prosciutto into thin strips and wrap
around the salmon.
Step 6: Cover in olive oil and fry in a pan, oven, or on the
Grill.
Step 7: Serve with mayonnaise or a hearty salad and
rich aioli.

RECIPE 13: SWEET AND STICKY CHICKEN
WINGS

INGREDIENTS
● 2 lbs chicken wings
● 1½ tsp sea salt
● ¾ cup coconut aminos
● ¼ tsp ground ginger
● ¼ tsp onion powder
● ¼ tsp garlic powder
● ¼ tsp chili flakes
HOW TO MAKE IT
Step 1: Preheat oven to 450°F (230°C).
Step 2: Place the wings with the thicker skin-side up on
a rimmed baking sheet with wire racks. (The wire rack
helps promote even cooking).
Step 3: Sprinkle the wings liberally with fine sea salt (or
salt of your choice).
Step 4: Bake the wings for 45 minutes.
Step 5: When the wings have 12 minutes left to bake,
start the sauce.
Step 6: Heat a medium to a large skillet over medium
heat, and add the coconut aminos.

Step 7: Add the ginger powder, garlic powder, onion
powder, and red pepper flakes (if desired). Once the
sauce comes to a simmer, begin stirring.
Continue to stir periodically, adjusting the heat as needed
to maintain a gentle simmer.
Step 8: Once the sauce has thickened slightly—as you stir
it, it should take a few seconds for the sauce to fill back
behind your spoon or spatula—you can reduce the heat to
low while the wings finish cooking.
Step 9: Place the wings in a large heatproof bowl, and
pour the sauce over them. Stir to evenly coat with the
sauce, and serve!

RECIPE 14: KETO EGG MUFFINS
INGREDIENTS
● 2 scallions, finely chopped
● 5 oz. chopped air-dried chorizo or salami or cooked
bacon
● 12 eggs

● 2 tbsp red pesto or green pesto (optional) salt and
pepper
HOW TO MAKE IT
Step 2: Line a muffin tin with non-stick, insertable baking
cups or grease a silicone muffin tin with butter.
Step 3: Add scallions and chorizo to the bottom of the tin.
Step 4: Whisk eggs together with pesto, salt, and pepper.
Add the cheese and stir.
Step 5: Pour the batter on top of the scallions and chorizo.
Step 6: Bake for 15–20 minutes, depending on the size of
the muffin tin.

RECIPE 15: KETO EGGS ON THE GO
INGREDIENTS
● 12 eggs
● salt and pepper, to taste
● 4 oz. cooked bacon

HOW TO MAKE IT
Step 2: Place cupcake liners in a muffin tin. Eggs easily
stick even to non-stick surfaces, except for silicon forms.
Step 3: Crack one egg in each form and add the filling of
your choice. Choose one of our fillings below, or invent
your own! We're going for classic crumbled bacon.
Step 4: Season to taste.
Step 5: Bake in the oven for about 15 minutes or until the
eggs are cooked.

RECIPE 16: PANCAKES WITH SAVORY
CREAM-CHEESE TOPPING
INGREDIENTS
TOPPING
● 8 oz. cream cheese or ricotta cheese

● 2 tbsp green pesto or red pesto
● ½ red onion, thinly sliced
● sea salt
● ground black pepper
PANCAKES
● 5 eggs
● 9 oz. cottage cheese
● 1 pinch salt
● 1 tbsp ground psyllium husk powder butter or coconut
oil, for frying
HOW TO MAKE IT
Step 1: Mix cream cheese, 1 tablespoon olive oil, and
pesto.Set aside.
Step 2: Mix eggs, cottage cheese, salt, and psyllium husk
powder with a hand blender into a smooth batter. Let sit
for 10 minutes.
Step 3: Heat a couple of tablespoons of butter or olive oil
in a large frying pan on medium heat. Put a few dollops of
the cottage cheese batter, maximum of 2–3 inches in
diameter, in the pan and fry the pancakes for a few
minutes on each side.

Step 4: Serve with a generous amount of cream cheese
mixture and a few red onion slices. Top with sea salt and
freshly ground black pepper. Drizzle the remaining olive oil
on top.

RECIPE 17: SPICY KETO DEVILED EGGS
INGREDIENTS
● 6 eggs
● 1 tbsp red curry paste
● ½ cup mayonnaise
● ¼ tsp salt
● ½ tbsp poppy seeds

HOW TO MAKE IT
Step 1: Place the eggs in cold water in a pan, just enough
water to cover the eggs. Bring to a boil without a lid.
Step 2: Let the eggs simmer for about eight minutes. Cool
quickly in ice-cold water.
Step 3: Remove the eggshells. Cut off both ends and split
the egg in half. Scoop out the egg yolk and place it in a
small bowl.
Step 4: Place the egg whites on a plate and let them sit in
the refrigerator.
Step 5: Mix curry paste, mayonnaise, and egg yolks into a
smooth batter. Salt to taste.
Step 6: Bring out the egg whites from the refrigerator and
apply the batter.
Step 7: Sprinkle the seeds on top and serve.

RECIPE 18: KETO CHEESE CHIPS
INGREDIENTS
● 8 oz. cheddar cheese or provolone cheese or Edam
cheese, shredded ½ tsp paprika powder

HOW TO MAKE IT
Step 2: Add shredded cheese in small heaps on a baking
sheet lined with parchment paper. Make sure to leave
enough room in between them so they aren’t touching.
Step 3: Sprinkle paprika powder on top and bake in the
oven for about 8–10 minutes, depending on how thick they
are. Pay attention towards the end so that you don't burn
the cheese, as burned cheese tends to have a bitter taste.
Step 4: Let cool on a cooling rack, and enjoy — great
alone as a crunchy snack or perfect to serve with a dip.

RECIPE 19: SPICY ALMOND AND SEED MIX
INGREDIENTS
● 2 tbsp coconut oil or olive oil
● 5 oz. almonds
● 4 oz. pumpkin seeds

● 4 oz. sunflower seeds
● 1 tbsp ground cumin or crushed fennel seeds
● 1 tbsp chili paste
● ½ tsp salt
HOW TO MAKE IT
Step 1: Heat the oil in a large frying pan and add the chili
first.
Step 2: Add almonds and seeds. Stir thoroughly.
Step 3: Salt and sauté for a few minutes more, but pay
attention as almonds and seeds are very heat sensitive.
The oil should be hot enough for the spice flavors to
develop, but the almonds and seeds should not be
burned.
Step 4: Let cool and store in a glass jar.
Step 5: Serve as a snack or as a crispy flavor enhancer in
salads or as a topping with our cauliflower soup.

RECIPE 20: KALE CHIPS
INGREDIENTS
● ½ lb kale
● ½ tsp lemon juice or white wine vinegar
● Salt

HOW TO MAKE IT
Step 1: Preheat the oven to 300°F or 150°C.
Step 2: Rinse and dry the kale. Remove the thick stem
and tear big leaves into smaller pieces.
Step 3: Toss the kale in olive oil and lemon juice or white
wine vinegar and sprinkle on salt.
Step 4: Place the kale on a baking sheet lined with a
piece of parchment paper and bake in the oven for 10-15
minutes, until the chips are crispy but not burned.
Toss the chips a few times so they bake evenly.

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RECIPE 21: CINNAMON AND CARDAMOM FAT
BOMBS
Net Carbs, and 0.4g Protein.
INGREDIENTS
● 3 oz. unsalted butter
● ½ cup unsweetened finely shredded coconut
● 1 tsp ground cardamom (green)
● 1 tsp ground cinnamon
● ½ tsp vanilla extract

HOW TO MAKE IT
Step 1: Bring the butter to room temperature.
Step 2: Roast the shredded coconut carefully, over
medium-high heat, until lightly browned. This will create a
delicious flavor, but you can skip this if you want.
Let cool.
Step 3: Mix together butter, half of the shredded coconut,
and spices in a bowl. Chill mixture in the refrigerator for
5-10 minutes, until slightly firm.
Step 4: Form into walnut-sized balls. Then roll the balls
into the remaining shredded coconut.
Step 5: Store in refrigerator or freezer.

RECIPE 22: BAKED CHEESE
INGREDIENTS
● 8 oz. feta cheese or halloumi cheese or queso Blanco
or queso fresco
● 1 pinch chili flakes
● ¼ red bell pepper, thinly sliced
● ¼ red onion, thinly sliced
● herbal salt

HOW TO MAKE IT
Step 1: Preheat the oven to 400°F (200°C). Place a thick
piece of cheese in a small baking dish.
Step 2: Place the onion and bell peppers on top. Add
spices and oil.
Step 3: Bake in the oven for 20 minutes until both cheese
and vegetables have gotten a little color.
Step 4: Let cool a little (cheese contains a lot of water and
gets very hot) and serve.

RECIPE 23: LOW-CARB ZUCCHINI NACHO
CHIPS
Total Time: Yield: Serves 4
INGREDIENTS
● 1 large zucchini salt
● 1½ cups coconut oil
● 1 tbsp Tex-Mex seasoning

HOW TO MAKE IT
Step 1: Cut the zucchini crosswise into thin, round slices
using a mandolin.
Step 2: Place slices in a colander in the sink and sprinkle
with lots of salt. Let sit for 5 minutes, then press out water.
Step 3: Heat the oil in a fryer or skillet to 350°F (180°C).
Step 4: Drop the sliced zucchini into the hot oil, working in
batches of about 20 chips at a time.
Step 5: Once the zucchini turns golden brown, remove
from fryer and place onto a paper towel.
Step 6: Sprinkle with taco seasoning and enjoy!

RECIPE 24: LOW-CARB SALAMI AND CHEESE
CHIPS

INGREDIENTS
● 4 oz. salami, about 5 slices per serving
● 4 oz. parmesan cheese, grated
● 1 tsp paprika powder
HOW TO MAKE IT
Step 1: Preheat the oven to 450°F (225°C), or set your
oven to broil (high heat).
Step 2: Place the salami slices on a baking sheet lined
with parchment paper. Allow some space between the
Slices.
Step 3: Place a mound of shredded cheese on top of
every slice, about 1–2 tablespoons. Sprinkle paprika
powder or dry herbs on top for additional flavors.
Step 4: Place in the oven; bake until the cheese turns
bubbly and golden brown. Check often so they don't
Burn.
Step 5:Remove from the oven and let cool. Once cool, the
chips are crunchy and ready to be enjoyed!

RECIPE 25: BACON-WRAPPED HALLOUMI
CHEESE
INGREDIENTS
● 8 oz. halloumi cheese
● 6 oz. bacon, in slices
HOW TO MAKE IT
Step 2: Cut cheese into 8–10 pieces.

Step 3: Wrap a piece of bacon around each piece of
cheese.
Step 4: Place on a baking sheet and bake in the oven until
golden brown for 10–15 minutes, flipping halfway through.

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