Keto Jumpstart Guide

Story at-a-glance
This guide will tell you everything you need to know about a ketogenic diet –
how you can apply it to your lifestyle and what positives you can reap from it.
Before coming up with an actual ketogenic diet food list, it’s important to take
a look at what you’re eating first and take out anything that’s unhealthy.
Many Americans suffer from various chronic diseases such as diabetes and obesity,
and the main culprit is usually the food they eat. The standard American diet contains
excessive amounts of protein and carbohydrates, neither of which is good for your
health because it eventually causes you to develop insulin and leptin resistance.
As a result, you gain excess weight, develop inflammation and
become prone to cellular damage.
To avoid this problem, significant changes in your diet are necessary, and the best way
is inducing your body into a state of nutritional ketosis, a condition where your body
burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis,
you must follow a ketogenic diet. But what exactly is a ketogenic diet?
This guide will tell you everything you need to know about a ketogenic diet –
how you can apply it to your lifestyle and what positives you can reap from it.
Introduction
For most people, ice cream is the cure-all that can mend a bad day, a broken heart, and
a sunburn. While chocolate-chip cookie-dough ice cream has been there for me through thick
and thin, it’s the ketogenic diet that has saved me from bigger issues, like being overweight,
having chronic vertigo, and feeling the type of anxiety where it always feels like the room
is spinning.
In 2010, my now husband learned about the ketogenic diet through social media. When he
described the diet, where fat and protein are the primary components, I told him he was crazy.
How could anyone survive without spaghetti or macaroni and cheese? What about cake? When
he said he was going to try it, I begged him not to and told him that I’d never forgive him if he
dropped dead from a heart attack from this crazy bacon and butter diet.
Thankfully for both of us, he was patient with my clear overreaction and, instead, started sending
me articles on the benefits of a ketogenic diet for a variety of health issues. When I read the parts
about reduced anxiety, I was intrigued. But when I learned how the reduction of sugar in your
body could starve cancer, I willingly did my own research. Fast-forward to today, and I’ve lost
almost a hundred pounds (most of it in the first few years, with more still to go), and my vertigo
is virtually nonexistent. I sleep great at night, wake up early, have energy throughout the day, am
mentally clear instead of in a constant brain fog, and feel like a new person. My cholesterol levels
are as good as they’ve ever been, and my triglycerides are cut in half.
The ketogenic diet was and still is the only “diet” I’ve been on. I like to think of it as more
of a lifestyle change because it truly does touch all parts of my life—and changed the way I live.
I’ve spent the last several years developing a whole food–focused approach to the ketogenic diet
for myself. If you’re putting all this work into losing weight and getting healthy, why not use the
healthiest ingredients you can?
It’s for this reason you’ll find that my recipes are less likely to use typical “low-carb” products,
even sweeteners like erythritol and stevia, unless necessary, and why I often recommend organic
vegetables and grass-fed beef. By all means substitute conventional ingredients to stay within
your budget, but, when you have the option, go for organic veggies that don’t use pesticides,
and grass-fed beef, which has abundant healthy, anti-inflammatory omega-3s. “Organic” isn’t
a marketing word; it distinguishes high-quality ingredients. (“All-natural” and “artisan,” on the
other hand, aren’t regulated designations and are purely marketing terms.)
I’ve come up with new and creative ways to approach meals that don’t include bread, sugar, and
other additives. In this book, you’ll find the results of years of experimenting with new flavors
and ingredients. My recipes are usually simple and include pantry staples, but I’ll also introduce
you to some of my favorite keto ingredients like ghee, burrata, and pink Himalayan salt. I hope
you have as much fun preparing—and eating—the recipes in this book as I did creating them.
Contents
THE VARIOUS BENEFITS OF THE KETOGENIC DIET 7
THE KETOGENIC DIET MAY HELP LOWER YOUR RISK OF CANCER 8
KETO VERSUS PALEO 9
DIFFERENT TYPES OF KETOGENIC DIETS YOU CAN TRY 10

DIET GUIDELINES 11
REMEMBER TO CHECK INGREDIENT LISTS! 14

THE IDEAL FOODS TO EAT FOR A KETOGENIC DIET 15
FOODS TO ENJOY 16
PUT AWAY THESE FOODS BEFORE GOING ON A KETOGENIC DIET 19
FOODS TO AVOID 19
TEN TIPS FOR KEEPING KETO COSTS DOWN 21

THE RECIPES 24
GHEE 25
KETOGENIC RECIPES YOU CAN TRY 26
BREAKFAST 28
TOASTED CINNAMON-VANILLA-COCONUT CEREAL 29
CINNAMON TOAST PORK RINDS 30
LEMON-LAVENDER RICOTTA PANCAKES 31
OATLESS RICOTTA OATMEAL 32
GARLIC AND THYME BAKED EGG 33
THE BEST FRIED EGGS YOU’LL EVER EAT 34
SCRAMBLED CINNAMON AND CREAM CHEESE EGGS 35
HARVEST OMELET 36
OMELET WITH ASPARAGUS AND SPRING ONIONS 38
ROSEMARY QUICHE 39
BREAKFAST TACOS 40
JERK BACON 42
MORNING MEATLOAF 43
SNACKS 44
MOZZARELLA CRUST PIZZA 45
MINI SALAMI AND CHEESE PIZZAS 46
DRINKS, SHAKES & SMOOTHIES 47

CHOCOLATE-COVERED STRAWBERRY SMOOTHIE 48
GINGER-BASIL AVOCADO SMOOTHIE 49
MEXICAN CHOCOLATE SMOOTHIE 50
SALTED CHOCOLATE AND MACADAMIA NUT SMOOTHIE 51
SALADS & SIDE DISHES 52
BURRATA CAPRESE SALAD 53
SALAD OF BRUSSELS 54
PERFECT ROASTED GARLIC 55
SPICY BUTTERED BEANS 56
CREAMED SPINACH, ARTICHOKES, AND RED PEPPER 57
CAULIFLOWER RISOTTO 58
CRISP BACON AND BLUE CHEESE ZOODLES 59
AGLIO E OLIO ZOODLES 60
LEMON-RICOTTA ZOODLES 61
FRESH-CUT HERB AND BUTTER ZOODLES 62
CHICKEN 63
PULLED BUFFALO CHICKEN SALAD WITH BLUE CHEESE 64
CHICKEN PARMESAN AND ZOODLES 65
THREE-CHEESE CHICKEN CORDON BLEU 67
CHICKEN AND BROCCOLI ALFREDO 69
BUFFALO CHICKEN MEATLOAF 71
STUFFED WITH BLUE CHEESE 71
BLUE CHEESE BUFFALO CHICKEN BALLS 72
BUTTERY GARLIC BOMB CRISPY CHICKEN THIGHS 73
CHILI-LIME DRUMSTICKS 74
PORK 75
SAUSAGE AND KALE CREAM SOUP 76
SAGE SAUSAGE SCOTCH EGGS 77
BACON-RANCH QUESADILLA WITH CHICKEN 78
BACON AND LEEK DINNER FRITTATA 79
WALNUT-CRUSTED PORK CHOPS 80
ROASTED PORK CHOPS AND GARLIC GREEN BEANS 81
TUSCAN SPINACH AND HAVARTI–STUFFED PORK LOIN 82
BEEF & LAMB 84

GARLIC-THYME BEEF FONDUE 85
VEGGIE FRIED BEEF 86
CHEESE BOMB ITALIAN MEATBALLS 87
MEATZZA 89
PHILLY CHEESESTEAK MEATLOAF 90
FIVE-LAYER MEXICAN CASSEROLE 91
ROSEMARY PESTO COWBOY RIBEYE 92
BLUE CHEESE BEEF ROLL-UPS 94
DIJON STEAK AND CHEESE-STUFFED PEPPERS 95
PAN-SEARED ROSEMARY-MINT LAMB LOLLIPOPS 97
FISH & SHELLFISH 98
GARLIC AND THYME SKILLET SALMON 99
BAKED HADDOCK, SAUSAGE, AND SAGE 100
BACON-WRAPPED TILAPIA 101
WHITE ANCHOVY AND LEMON ARUGULA SALAD 102
LEMON-DILL TUNA SALAD 103
CREAMY SEAFOOD CHOWDER 104
CAJUN CRAB AND SPAGHETTI SQUASH GHETTI SQUASH 106
CREAMY LANGOSTINOS NORMANDY 108
LEMON CREAM ZOODLES WITH SWEET MAINE LOBSTER 110
SPICY LOBSTER SALAD 111
SATURDAY GARLIC SHRIMP 112
SHRIMP TACOS WITH AVOCADO 113
DESERTS 115
STRAWBERRIES AND CREAM CAKE 116
GOLDEN TACO SEASONING 117
RUBS, CONDIMENTS & SAUCES 118

GOLDEN GHEE 119
BUFFALO SAUCE 120
CHILI-LIME MARINADE 121
ACKNOWLEDGMENTS 122
BONUS 1: A 4-WEEK MEAL PLAN 124

BONUS 2: THE DIRTY DOZEN AND THE CLEAN FIFTEEN 129
A RADICAL APPROACH TO ACHIEVING A HEALTHIER YOU 131
BONUS 3: HYDRATION AND YOU 132
TIPS FOR STAYING HYDRATED 133
BONUS 4: CRAVINGS DECODED 134
BONUS 5: THE #1 ENEMY OF THE KETO DIET 137
AND HOW TO DEAL WITH THE SOCIAL PRESSURE 137
BONUS 6: HOW DO YOU KNOW IF YOU’RE IN KETOSIS 141
BONUS 7: CONVERSION TABLES 142
REFERENCES: 143
The Various Benefits of the Ketogenic Diet
A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate
amounts of protein and high healthy fat consumption - the three keys to achieving nutritional
ketosis. In fact, it’s what world class nutrition experts and physicians recommend for most
people who would like to optimize their health.
There are many reasons why you should try a ketogenic diet. It can be very beneficial for
people suffering from chronic conditions, or for people who would simply like to be
healthier than their current state. You’ll be excited to know that a ketogenic diet can help with
the following:
■■ Weight lost
If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it,
because it helps access your body fat so that it can be shed. Obese people in particular
can benefit from this method. In one study, obese test subjects were given a low-carb
ketogenic diet and a low-fat diet. After 119 weeks, researchers noted that the low-carb
group lost more weight (20.7 lbs / 9.4 kg ) compared to the low-fat group (10.5 lbs / 4.8 kg).1
■■ Reducing Appetite
Constant hunger can cause you to consume more calories than you can burn, which can
eventually lead to weight gain. A ketogenic diet can help you avoid this problem because
reducing carbohydrate consumption can reduce hunger symptoms. In one study,
participants who were given a low-carbohydrate had reduced appetites, helping them
lose weight easier.2
■■ Lowering Insulin Levels
When you consume carbs, they are broken down into sugars in your body. In turn, this
causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you
may develop insulin resistance, which can progress to type 2 diabetes.
By altering your diet to a ketogenic approach, you can reduce your risk of developing
type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that
diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce
their dependency on diabetes medication, and may even reverse it eventually.3
■■ Anti-inflammatory
The human body can use sugar and fat as fuel sources. However, the latter is
preferred because it is a cleaner, healthier fuel, as it releases far fewer reactive
oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food
consumption, you’re decreasing your risk of developing chronic inflammation throughout
your body.
7
The Ketogenic Diet May Help Lower Your Risk of Cancer
Cancer is a devastating disease and is one of the leading causes of death all over the world.
To make things worse, the medical profession has practically ignored evidence that indicates
cancer as a metabolic and mitochondrial problem, causing conventional cancer treatment
methods to fall short on their promises.
I believe (as well as the numerous experts I have interviewed) that over 90 percent of
cancer cases are either preventable or treatable. The key here is to view cancer as a metabolic
dysfunction, allowing you to gain control over this dreadful disease. Simply put, the right
foods and strategies may help suppress cancer growth while simultaneously pushing it into
remission.
What most people don’t know is that cancer cells are mainly fueled by glucose. In this regard,
the ketogenic diet may be the best answer. By depriving them of their primary source of fuel,
as well as protein restriction, cancer cells will literally starve to death.
In addition, research regarding the ketogenic diet in relation to fighting cancer has grown
over the years, and the data indicates that aside from being a form of cancer prevention, the
ketogenic diet may help complement common cancer treatments, such as radiation therapy
and chemotherapy.4
8
Keto Versus Paleo
To follow a strict ketogenic diet, you will need to consume no more than 20 net carbohydrates
a day (most Americans eat closer to 300). While no foods are off-limits, many ketoers choose
not to eat sugar, bread, and grains. Their carbs come instead from whole foods like vegetables.
Proteins are also consumed, but healthy fats make up much of the meal plans.
The paleo diet is meant to mimic the diet of early humans, which did not include refined
sugars, grains, and dairy. The idea is that the foods of our early ancestors—protein, vegetables,
and fruits—provided all the necessary nutrients and energy. The sugars, grains, and dairy we
consume today are linked to food allergies and intolerances, as well as the increase in celiac
disease, diabetes, and lactose intolerance, among other ailments.
While the paleo diet can often be ketogenic, the ketogenic diet is not necessarily paleo. The
keto diet doesn’t preclude certain foods—you simply won’t want to waste your carbs on them.
The goal of the keto diet is only to stay in ketosis, so any of these foods at low levels likely
won’t kick you out. These same principles apply to the recipes in this book.
9
Different Types of Ketogenic Diets You Can Try
There are several variations of the ketogenic diet based on specific needs:
■■ Standard Ketogenic Diet (SKD)

SKD is the type I typically recommend for most people, because it is very effective. It
focuses on high consumption of healthy fats (70 percent of your diet), moderate protein
(25 percent) and very little carbohydrates (5 percent).5
Keep in mind that there’s no set limit to the fat, because energy requirements vary from
person to person, depending on their daily physical activities.
However, majority of your calories still need to come from fats, and you still need to limit
your consumption of carbohydrates and protein for it to become a standard ketogenic
diet.6
■■ High-Protein Ketogenic Diet

This method is a variant of the SKD. In a high-protein diet, you increase the ratio
of protein consumption to 10 percent and reduce your healthy fat consumption by 10
percent. In a study involving obese women and men that tried this method, researchers
noted that it helped reduce their hunger and lowered their food intake significantly,
resulting in weight loss.7 If you’re overweight or obese, this may help you at first, then you
can transition to SKD after you normalize your weight.
■■ Restricted Ketogenic Diet

As mentioned earlier, a ketogenic diet can be an effective weapon against cancer. To do
this, you need to be on a restricted ketogenic diet. By restricting your carbohydrate and
calorie intake, your body loses glycogen and starts producing ketones that your healthy
cells can use as energy. Because cancer cells cannot use these ketones, they starve to
death.8
A 2010 study helps back up this claim. A 65-year old woman who was suffering from
glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a
restricted ketogenic diet that started with water fasting and then proceeded to consume
600 calories a day only. After two months, her weight decreased and the ketones in her
body elevated.
Furthermore, there was no discernable brain tumor tissue detected using magnetic
resonance (MRI) or fluorodeoxyglucose-positron emission tomography (FDG-PET)
imaging scans.9
10
Diet Guidelines
Following are some of the best ways to stay in ketosis and get the most out of your ketogenic
experience. These tips will help you survive what’s known as “keto flu.” During your first few
days, or up to a week, of ketosis, you may feel a bit tired, sluggish, and dizzy as your body
adjusts to producing and burning ketones as energy instead of carbohydrates. (In the Atkins
diet, this period is known as “induction.”)
Stick to your macros. The daily 10/20/70 (10% carbs, 20% proteins and 70% fats) ratio is
worth sticking to because it works. Too many carbs and you won’t burn fat. Too much
protein and it won’t burn off if you don’t use it. Not enough fat and you won’t be full. All these
problems add up to less energy. The recommended ratio allows for a whole food approach to
ketosis that includes alkalizing green veggies, which break down the acids in meat.
Keep your electrolytes up. Electrolytes are the minerals in our blood that keep us
hydrated and keep our nerves and muscles working properly in balance. By producing ketones,
you’ll be flushing out more electrolytes than usual. This means you should increase your salt
intake while following keto because your body won’t hang onto sodium like it used to. Most
ketoers do this by drinking chicken broth or bouillon daily, especially in the first few weeks
of ketosis while the body is adjusting. If you feel achy in the first week on keto while going
through carbohydrate withdrawal, bouillon helps. Many ketoers use magnesium supplements
as well.
Drink lots of water. Drinking water is one of those things that everyone tells you to do, and
you don’t take it seriously until you end up with a kidney stone! I promise that drinking two
to three liters of water every day will make your body feel clean, full, and hydrated; keep your
bowels moving; and help you lose weight faster if that’s what you’re ketoing for.
Keep track of what you eat. Measuring what you eat turns any diet into a game. Use apps like
MyFitnessPal to track your meals and measure your macros at the end of the day. There’s also
an app called Quip you can use to make shopping lists. It includes check marks that allow you
to reuse your shopping list every week.
Eat your calories. Don’t try to do a low-calorie ketogenic diet, or you’ll end up without any
fuel. Fat is your new fuel. Without it, you’ll not only be hungry, but you also won’t lose weight.
Many ketoers eat 1,800 calories or more per day, and I find that eating less actually makes
me stop losing weight. But don’t overindulge, either. You won’t likely lose weight eating 5,000
calories a day. The good news is that you won’t be hungry enough to eat that much anyway!
Stock up on healthy fats. Fat has become a dirty word in our society. But there are plenty
of good fats out there. Cook everything in ghee, which is lactose- and casein-free clarified
butter, high in antiinflammatory omega-3 fatty acids. For times when you run out of this
magical golden buttery oil, keep a backup of coconut oil and olive oil. Avoid processed oils
like vegetable, sunflower seed, soybean, and corn—they are high in inflammatory omega-6s,
which in turn destroy the healthy omega-3s in your body.
11
Invest in certified organic, grass-fed, and free-range products. I’m not trying to go all crunchy
granola on you, but now that your diet is exchanging highly refined carbohydrates for mostly
fats and proteins, you’ll want to pay extra-special attention to the quality of those ingredients.
I’ll identify such ingredients in most of the recipes, and I recommend you buy them if your
budget allows.
Stick to real food, not low-carb products

If you check the label of most low-carb products, unless they’re also paleo products, you’ll be
shocked at their ingredients, such as unpronounceable chemical additives. You can control
what goes into your body by making your own meals and sticking to whole foods.
12
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13
REMEMBER TO CHECK INGREDIENT LISTS!
The following products are often sold with added sugars or fillers, so check labels carefully
before purchasing, and remember to calculate the net carbs by subtracting the amount of
fiber from the total amount of carbohydrates. You need items that are low in net carbs. The
following foods are used often in my recipes, and I’ve listed my favorite brands, too.
1. Peanut butter. Many brands have too much sugar, so choose a brand that is low in net
carbs. My favorite is the Teddie brand of peanut butter, which has only 4 net carbs per
serving. Most organic peanut butters that contain only peanuts will match or even beat
this number.
2. Organic dairy products. Organic heavy (whipping) cream, sour cream, and cream cheese
don’t have any carbs, or less than 1 carb. Their nonorganic counterparts can have 2 or
even 3 net carbs per serving. I like Organic Valley brand.
3. Tomato sauce. If you pick any tomato sauce off the supermarket shelf, you’ll find it has
anywhere from 10 to 20 net carbs per serving. Stick with one that doesn’t have added
sugar and contains less than 4 net carbs per serving. Two popular brands are Mezzetta
and Rao’s.
4. Coconut milk is good and fatty, but unsweetened coconut milk has 1 net carb or less, as
compared to 9 or more per serving for regular coconut milk.
5. Whey protein powder can be very high in sugar, but there are many lowand no-carb
brands on the market.
6. Prepared foods offered at your favorite grocery store often include sugar and breading
that you can’t see by looking at them.
7. Frozen hamburgers often use fillers and might carry 3 to 5 carbs per burger, when it
would be 0 if you make them yourself from pure ground beef.
8. “Sugar-free” does not always translate to low-carb, and “gluten-free” almost never means
low-carb. In fact, low-carb isn’t always ketogenic. You may find 20 to 30 carbs in a
lowcarb bagel!
9. Salad dressings can be loaded with sugar, so look for those with 0 to 1 net carb per
serving.
10.Pre-cut cheese, especially American cheese, is often loaded with up to 3 carbs per slice!
Stick with organic shredded cheese containing no fillers, and you’ll be left with less than
1 net carb per serving.
11.Deli meat is rarely low-carb. A small serving of bologna could be 5 carbs or more. When
you do indulge in deli meats with fewer carbs (such as turkey, chicken, and ham),
buy nitratefree varieties.
14
The Ideal Foods to Eat for a Ketogenic Diet
When it comes to the core of an actual ketogenic diet, remember that you need to
consume only a moderate amount of protein. In addition, carbohydrates must be minimized
and high-quality fats increased to serve as your new fuel source.
When building your ketogenic diet meal plan, it’s important to stick to green leafy vegetables
because they are rich in fiber, antioxidants and various nutrients.
As for beverages, there are several you can choose from. The most important is water, but
you may also drink organic black coffee (without any sweeteners or milk), which is rich in
antioxidants. Coconut milk can be consumed as well, as well as herbal teas because they are
rich in various antioxidants and nutrients.
15
Foods to Enjoy
High Fat / Low Carb (based on net carbs).
Meats & Seafood

BEEF (ground beef, steak, etc.) CRAB
CHICKEN CRAWFISH
DUCK FISH
GOOSE LOBSTER
LAMB MUSSELS
PORK (pork chops, bacon, etc.) OCTOPUS
QUAIL SHRIMP
SAUSAGE (without fillers) SCALLOPS
VEAL VENISON
Dairy
BLUE CHEESE DRESSING KEFALOTYRI CHEESE
BURRATA CHEESE MOZZARELLA CHEESE
COTTAGE CHEESE PROVOLONE CHEESE
CREAM CHEESE QUESO BLANCO
EGGS RANCH DRESSING
GREEK YOGURT (full-fat) GRILLING CHEESE
HALLOUMI CHEESE RICOTTA CHEESE
HEAVY (WHIPPING) CREAM UNSWEETENED ALMOND MILK
HOMEMADE WHIPPED CREAM UNSWEETENED COCONUT MILK
Nuts & Seeds

ALMONDS PINE NUTS
BRAZIL NUTS PECANS
CHIA SEEDS WALNUTS
FLAXSEED SESAME SEEDS
HAZELNUTS PUMPKIN SEEDS
MACADAMIA NUTS SACHA INCHI SEEDS
PEANUTS (in moderation)
16
Fruits & Vegetables
ALFALFA SPROUTS LEMONS
ASPARAGUS LIMES
AVOCADOS MUSHROOMS
BELL PEPPERS OLIVES
BLACKBERRIES PICKLES
BLUEBERRIES RADISHES
BROCCOLI OKRA
CABBAGE STRAWBERRIES
CARROTS (in moderation) RASPBERRIES
CAULIFLOWER ZUCCHINI
CELERY TOMATOES (in moderation)
CHICORY PUMPKIN
COCONUT ONIONS (in moderation)
CRANBERRIES SALAD GREENS
CUCUMBERS SCALLIONS
GARLIC (in moderation) JICAMA
GREEN BEANS HERBS
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Put Away These Foods Before Going on a Ketogenic Diet
Before coming up with an actual ketogenic diet food list, it’s important to take a look at what
you’re eating first and take out anything that’s unhealthy. This means that you have to
remove sugars, starches, packaged and processed foods from your diet, because a ketogenic
diet focuses on eating real, whole food.
Furthermore, avoid drinking milk because it contains the carbohydrate galactose – drinking
just one glass can basically eat up your entire carb allotment for the day. In addition, avoiding
milk helps lactose-intolerant people to implement the ketogenic diet. Many other products
should be avoided, such as hydrogenated vegetable oils (canola), soy products and sodas. They
may be low on carbohydrates, but they are unhealthy and can wreak havoc on your health.
Foods to Avoid
Low Fat / High Carb (based on net carbs).
Meats & Meat Alternatives

DELI MEAT (some, not all) HOT DOGS (with fillers)
SEITAN SAUSAGE (with fillers)
TOFU
Dairy
ALMOND MILK (sweetened) SOY MILK (regular)
COCONUT MILK (sweetened) YOGURT (regular)
MILK
Nuts & Seeds

CASHEWS CHESTNUTS PISTACHIOS
19
Fruits & Vegetables
APPLES KIWIS
APRICOTS PEAS
ARTICHOKES MANGOS
BANANAS ORANGES
BEANS (all varieties) PLUMS
BOYSENBERRIES PINEAPPLES
BURDOCK ROOT SWEET POTATOES
BUTTERNUT SQUASH PEACHES
CANTALOUPE HUCKLEBERRIES
CHERRIES LEEKS
CHICKPEAS PARSNIPS
CORN PLANTAINS
CURRANTS POTATOES
DATES PRUNES
EDAMAME RAISINS
EGGPLANT TARO ROOT
ELDERBERRIES TURNIPS
GOOSEBERRIES WATER CHESTNUTS
GRAPES WINTER SQUASH
HONEYDEW MELON YAMS
20
Ten Tips for Keeping Keto Costs Down
Paying higher prices for grass-fed, free-range, organic foods buys you peace of mind on the
ketogenic diet. These types of products are generally higher in good fatty acids and lower in
not-so-great ones. If you’re splurging on high-quality products, here’s how you can cut costs
elsewhere.
1. Buy from a butcher or local farmer

Butcher shops tend to be less expensive than most supermarkets, and you can also get
excellent, less-costly cuts like the lesser-known tri-tip. If you’re cooking for the whole
family or simply want lots of leftovers, make the slow cooker your friend and take
advantage of roasts instead of single cuts of meat. If you have ample freezer space,
consider buying a whole cow— seriously. Many farmers sell whole, half, or quarter cows
and will butcher the meat and vacuum-seal every cut for you.
2. Buy from a butcher or local farmer

When you come home to an empty fridge, it’s hard to resist the urge to dine out or order
in. But to do so while following a ketogenic diet usually means you’re getting a cheap
salad or an expensive steak, and nobody ever goes for the salad when they’re hungry
after a long day. A well-stocked fridge translates to nutritious meals for far less money
than eating out.
3. Create a meal plan

On the ketogenic diet, you won’t need most dried and packaged goods. Instead, you’ll
be buying a lot of fresh produce, meats, and dairy products that don’t have a very long
shelf life.
Plan a week’s worth of meals, along with a shopping list, and avoid veering from that list.
By following a plan and a list, you’ll avoid wasting food by buying only what you need.
4. Shop the sales and cheaper cuts of meat

You don’t need to eat grass-fed ribeye steaks every day. If beef isn’t on sale, look for less
expensive options like chicken legs or pork chops. You can easily feed a family of four for
under $5 if you buy meat on sale.
5. Splurge on the essentials now

Buy staples like ghee, coconut oil, pink Himalayan salt (if you can find it), Maldon sea salt,
and dried herbs and spices in bulk from discount outlets. Your pantry will be well stocked,
and your week-to-week grocery bill won’t get blown up with tiny $15 jars of coconut oil
at the grocery store. Most of these products have long shelf lives, and a little goes a long
way, so it will be a while before you need to restock.
21
6. Make your own
Lots of recipes call for chicken broth. Next time you roast a chicken, make your own bone
broth (see the recipe on page 193). Strain the broth through cheesecloth and freeze
individual portions for future recipes. Instead of buying fresh herbs every week, make
herbal ice cubes. Mince fresh herb(s) and pack them into ice cube trays so that each cube
is about 3/4 full. Fill the trays with boiling water to blanch the herbs and put them in the
freezer. Pop the ice cubes out when they’re frozen and store them in freezer bags.
7. Invest in a vacuum sealer

When you buy meat in bulk, make it last longer with a vacuum sealer. I even marinate my
meats with spices and herbs (but not salt) before freezing.
8. Focus on cheaper ingredients

A whole food approach to the ketogenic diet doesn’t mean meat every night. Tuna salad
on romaine lettuce leaves, or slices of tomato and mozzarella drizzled with herbs, olive
oil, and balsamic vinegar is far more budget friendly and equally delicious.
9. Buy in season
Imported strawberries are expensive in December, but in the summer you can get them
at even the most expensive farm stand for under $3 a container. Buy in season and save
on the fruits and vegetables that are abundant at different times of the year.
10. Make recipes with fewer ingredients

I’ve tried to eliminate unnecessary ingredients, like an herb garnish, unless it serves
a culinary purpose other than looking pretty. (Fresh herbs are indeed lovely, but often
only a small amount is needed. Freeze the remaining herbs in some water in an ice cube
tray, or in a tightly packed and sealed plastic bag.) You can cherry-pick the recipes you
make based on the ingredients required. Ingredients that tend to increase the cost of
a recipe include fresh herbs, fancy cheeses, and wine.
22
Do This To Naturally Boost Metabolism
TA breakthrough study has shown the diet of THIS indigenous population
has given them metabolism FOUR TIMES more powerful than ours.
Can you guess which one it is?
a. Apache Indians
b. Australian Aborigines
c. Canadian Inuits
Apparently, the secret behind their “Super Metabolism” are THESE two foods.
And when you click on your answer above...
... you’ll discover exactly what they are (and how you can take advantage of them
yourself to restore your healthy weight and sexy body).
Choose your answer now.
23
The Recipes
The ketogenic recipes in this book are as close as we can get to a whole food approach to
keto while still keeping it delicious every step of the way. Always pay close attention to the
nutrition labels on any packaged foods to make sure you’re choosing those with no added
sugars or fillers. When I’ve included such ingredients in recipes, it’s because you can easily find
naturally low-carb versions in most stores.
You can identify more affordable recipes in this book from the price scale included with each,
ranging from ($5 or less for the whole recipe) to (expensive ingredients
for a special meal). This scale is a comparison of the recipes in this book only.
I’ve also included the macro data for each recipe, plus nutritional information for calories, fat,
fiber, carbohydrates, net carbohydrates, and protein.
Paleo-friendly recipes are marked as . When other recipes can be made paleo friendly,
you’ll find a “Make it paleo” tip that guides you to the appropriate substitutions.
24
GHEE
A prerequisite to cooking the delicious recipes in this book is that you go out and get yourself
a large jar of ghee. Not olive oil, not even coconut oil, but ghee. Ghee is butter that has been
cooked to remove milk proteins, sugars, and water. You’ll find grass-fed ghee called for in a
large number of my recipes thanks to its ability to be used as both an oil and as a butter. It’s
paleo friendly and has a better ratio of omega-6 to omega-3 fatty acids (1.6 to 1) than olive oil
(12.8 to 1). I eat it by the spoonful, and it’s encouraged for digestion in many cultures. It’s also
delicious.
You can find ghee at your local natural foods grocery or Indian foods store. I often order mine
online from Tin Star Foods (www.tinstarfoods.com), which produces the best-tasting ghee I’ve
ever had, but you can also make it yourself using my Golden Ghee recipe on page 118.
25
Ketogenic Recipes You Can Try
Oftentimes, people underestimate the potential a healthy diet can bring to your overall
well-being. In truth, the food you eat contributes to 80 percent of your overall health, with the
remaining 20 percent dependent on various lifestyle factors.
Now that you’re aware what the ketogenic diet can be capable of, the question is, “How do
I start making ketogenic meals in the first place?”
This revolutionary book educated over 694,518 women and men around the world about the
benefits of using healthy fats as a catalyst to bring about improved mitochondrial function,
thus allowing you to lose weight and achieve better health. In essence, the book answers
“why” it is important for you to consume healthy fats. However, you still need to know “how”
to prepare the right ketogenic foods in an appetizing way.
That’s why I wrote the book you are reading now. This book combines research-backed
medical advice with delicious, kitchen-tested recipes that will help make shifting to
fat-burning much easier. Whether you’re just a budding cook or a master chef, there’s
a delicious meal waiting to be prepared that’ll take your health to the next level.
I encourage you to try these keto-friendly recipes below, which I use in my daily routine. They
serve as a good introduction to the benefits and the wonderful flavors of the ketogenic diet.
26
#1 WORST Food for Weight Loss
(Do NOT Eat)
Did you know there’s one food that a majority of Americans eat that
causes almost instant weight gain? (and it’s not salt)
In fact, 80 million Americans now are overweight and new studies suggest
the number of obese Americans is only going to go up, and it’s almost
entirely because of this one single food.
Find out what this one food is and what you can do to fight
this obesity epidemic today...
#1 WORST FOOD FOR WEIGHT LOSS (do NOT eat).
27
BREAKFAST
28
TOASTED CINNAMON-VANILLA-COCONUT CEREAL
SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES
2 cups unsweetened shaved coconut ½

cup crushed walnuts 1 vanilla bean, seeds
scraped out Ground cinnamon Powdered
stevia Unsweetened almond milk.
KETO TIP Coconut is high in carbs in

large quantities, but it’s full of the good
fats you need, so you can get full on just
a little.
Cinnamon is a natural sweetener, so when

you’re missing cereal, look no further
than this crunchy alternative to sugary
breakfast bowls. All you need is ½ cup with
unsweetened almond milk. The fiber-rich
coconut will fill you up all morning.
1. Preheat the oven to 350°F.

2. Line a rimmed baking sheet with parchment paper.
3. Spread out the coconut and walnuts in an even layer on the prepared sheet.
Toast in the oven until light brown, about 5 minutes.
4. As soon as the coconut and walnuts come out of the oven, sprinkle them with
the vanilla bean seeds, cinnamon, and stevia and toss to evenly coat.
Taste and adjust the flavor as desired with more cinnamon, stevia, or both.
5. Put ½ cup of this cereal in a bowl and pour in your preferred amount of
unsweetened almond milk. Serve immediately. Store any unused cereal in an
airtight container at room temperature.
Per serving (without the almond milk):

Calories: 239; Total fat: 14g; Saturated fat: 0g;
Protein: 4g; Cholesterol: 0mg; Carbohydrates: 8g;
Fiber: 5g; net Carbs: 3g fat: 73% / carbs: 18% / protein: 9%
29
CINNAMON TOAST PORK RINDS
SERVES 1 / PREP TIME: 5 MINUTES
¼ cup organic heavy (whipping) cream

2 drops liquid vanilla stevia
½ teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
¼ teaspoon sea salt (optional)
1 cup crushed pork rinds
MAKE IT PALEO
Heavy cream sticks particularly well to the pork rinds, but you can use unsweetened
almond milk instead.
I was surprised to discover that pork rinds can take on the flavor of whatever they’re
coated in—even a cinnamon and sugarlike mix. Crush these up and add some
unsweetened almond milk for a bowl of ketogenic breakfast cereal!
In a small bowl, stir together the heavy cream, vanilla stevia, cinnamon, nutmeg,
and salt (if using). Stir in the pork rinds and enjoy.
Per serving:
Calories: 483 Total fat: 37g; Saturated fat: 20g;
Fiber: 1g; Net carbs: 0g fat: 70% / carbs: 1% / protein: 29%
30
LEMON-LAVENDER RICOTTA PANCAKES
4 large free-range eggs

¼ cup organic ricotta cheese
2 teaspoons Sugar-Free Vanilla Bean
Sweetener (page 196)
1 teaspoon freshly squeezed Meyer
lemon juice
2 tablespoons coconut flour
1 tablespoon organic culinary lavender
½ teaspoon baking powder
1 tablespoon Golden Ghee (page 119)
Grated zest of 1 Meyer lemon Grass-fed
butter
Sugar-free maple syrup
This recipe is my ode to Caffe Dolce Vita in Providence, Rhode Island, and their lemon-
lavender pancakes with lemon-lavender butter and my lemonlavender love. It’s like eating
the entire region of Napa Valley.
1. In a blender, combine the eggs, ricotta cheese, sweetener, lemon juice, coconut flour,
lavender, and baking powder. Blend on low for 10 seconds.
2. In a medium skillet, melt the ghee over medium heat. Pour about ¼ cup of the batter
into the center of the pan. Cook the pancake until the bottom is brown and crispy, about
1 minute. Flip the pancake and cook the other side until brown and crispy, 30 seconds
to 1 minute more. Repeat this step to cook 3 more pancakes.
3. Sprinkle each serving with the lemon zest and top the pancakes with a pat of butter.
Serve with your favorite keto-friendly sugar-free maple syrup.
Per serving:
Calories: 279; Total Fat: 20g; Saturated Fat: 10g;
Fiber: 3g; Net Carbs: 2g Fat: 65% / Carbs: 7% / Protein: 28%
31
OATLESS RICOTTA OATMEAL
SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 1 MINUTE
½ cup organic ricotta cheese

4 tablespoons salted grass-fed
butter
⅛ teaspoon ground cinnamon
Sweetener to taste
1. In a small microwave-safe bowl, mix the ricotta cheese, butter, cinnamon, and
sweetener. Heat it in the microwave until hot, about 1 minute.
Per serving:
Total fat: 56g; Saturated fat: 35g;
Cholesterol: 161mg; Carbohydrates: 1g;
Net carbs: 1g Fat: 89% / carbs: 1% / protein: 10%
32
GARLIC AND THYME BAKED EGG
SERVES 1/ PREP TIME: 10 MINUTES
COOK TIME: 5 MINUTES
1 garlic clove
Minced Leaves from 1 thyme sprig
1 ½ teaspoons grated organic Parmesan
cheese
Pinch sea salt
Freshly ground black pepper
1 tablespoon organic heavy (whipping)
cream
1 ½ teaspoons Golden Ghee (page119)
or grass-fed butter
1 large free-range egg
MAKE IT PALEO Increase the ghee to 1½ tablespoons and omit the Parmesan cheese and
heavy cream. You’ll still end up with a rich, buttery, herbed egg.
Butter and cream form the base of this delicious baked egg. Fragrant rosemary is a wonderful
substitute for thyme if you prefer, but, in either case, use fresh herbs, not dried. This recipe
takes only a few minutes to make, but you’ll be thinking about it all day.
1. Preheat the oven to broil.

2. In a small bowl, mix the garlic, thyme, Parmesan cheese, salt, and a couple of cranks of
pepper.
3. Combine the heavy cream and ghee in an 8-ounce ramekin. Place the ramekin on a
rimmed baking sheet (for easier transport) and place it under the broiler until it begins
to boil, about 1 minute (keep an eye on it as it could take less time).
4. Remove the baking sheet from the oven, and carefully and quickly crack the egg into
the ramekin. Just as quickly spoon the herb mixture over the top of the egg. Place the
baking sheet back under the broiler until the egg white is opaque, about 3 minutes more.
5. Remove the baked egg from the oven and let it rest and carryover cook for another
minute. Serve immediately.
Per serving:
33
THE BEST FRIED EGGS YOU’LL EVER EAT
2 pinches onion powder

Pinch ground cumin
Pinch ground coriander
Pinch sweet paprika
Pinch chili powder
Pinch dried parsley
Pinch garlic salt
Pinch sea salt
1 ½ teaspoons Golden Ghee (page 119)
RECIPE TIP If you love this spice mix, turn the “pinches” into tablespoons and store it in an
airtight container to use as needed.
This spice mix adds color and pep to your plate. It goes great over everything, but it especially
turns boring eggs into a wow dish. Everyone will want in on your “secret recipe.”
1. In a small bowl, combine the onion powder, cumin, coriander, paprika, chili powder,
parsley, garlic salt, and sea salt. Set aside.
2. Over medium heat, melt the ghee in a small nonstick skillet.
3. Crack the eggs into the skillet and fry them until the whites are cooked, 3 to 5 minutes.
Carefully flip them over (try not to break the yolks) and cook for 10 seconds more.
4. Transfer the eggs to a plate and sprinkle them with the spice mix (save any extra for
later).
Per serving:
Fiber: 0g; Net carbs: 2g Fat: 75% / carbs: 2% / protein: 23%
34
SCRAMBLED CINNAMON AND CREAM CHEESE EGGS
6 tablespoons organic cream cheese,

at room temperature
2 tablespoons organic heavy (whipping)
cream
1 teaspoon coconut flour
½ teaspoon ground cinnamon sweetener
Sugar-free maple syrup
These eggs are a complete keto luxury. You get a pancake-like batch of scrambled eggs
topped with some of your favorite sugar-free maple syrup. I sometimes even eat these for
dessert.
1. In a blender, combine the cream cheese, heavy cream, eggs, coconut flour, cinnamon,
and sweetener to taste. Blend until well mixed.
2. In a medium skillet, melt the ghee over medium heat. Pour in the cream cheese and egg
mixture. Using a spatula, gently stir the mixture to scramble it until it is cooked through,
about 5 minutes.
3. Transfer to a plate and drizzle with your favorite keto-friendly sugar-free maple syrup.
Serve immediately.
Per serving (without syrup):

35
HARVEST OMELET
2 teaspoons extra-virgin olive oil,

divided 4 organic breakfast sausage links
1 tablespoon minced white onion
1 tablespoon minced Macintosh apple
1 tablespoon water
4 large free-range egg whites
½ cup shredded organic Cheddar cheese
Sea salt
COOKING TIP The onion should cook in the water and the juice of the apple, but if it begins
to burn before fully caramelizing, add another tablespoon or two of water.
One lucky morning my husband and I went to breakfast in Portsmouth, Rhode Island, to a
cute little diner called Cindy’s Country Cafe. I’m not much of a breakfast person; I closed my
eyes and pointed to a menu item, hoping it was something I’d like. Turns out I had picked the
harvest omelet, and it was the best omelet I’ve ever had. I attempted to re-create it at home,
and this is my version, which I make at least once a week. There’s something magical about
the flavor of caramelized onions mixed with sweet, juicy Macintosh apples. That said, feel
free to vary this recipe with your favorite keto-friendly ingredients.
36
1. In a medium skillet, heat 1 teaspoon of olive oil over medium heat. Once the oil is hot,
add the sausage links. Cook them, turning frequently, until cooked through, about
5 minutes. Remove the links from the skillet and cut into thin slices. Set aside.
2. Add the onion, apple, and water to the same skillet. Cook over medium heat until soft
and caramelized, about 5 minutes. Transfer to a bowl and set aside.
3. In a small skillet, heat the remaining 1 teaspoon of olive oil over medium heat. When
the oil is hot, add the egg whites to the pan and let them cook, without stirring, until
they are completely opaque. Carefully flip the omelet over, being careful not to break it.
4. Place the sausage slices evenly over half of the omelet. Spoon the onion and apple
mixture over the sausage. Add the Cheddar cheese on top of the onion and apple.
Fold the empty half of the omelet over the filled half. Cover the skillet and cook the
omelet until the cheese is melted, another 1 to 2 minutes. Season with salt and pepper
and serve immediately.

37
OMELET WITH ASPARAGUS AND SPRING ONIONS
1 cup 1-inch asparagus pieces

cream
½ teaspoon sea salt
2 tablespoons Golden Ghee (page 119)
1 cup shaved organic Havarti cheese
2 tablespoons chopped fresh thyme
leaves
2 tablespoons chopped spring onions
1 tablespoon chopped wild fennel
This light omelet is simple to make but delightfully complex in flavor. It is elevated with
asparagus, spring onions, and fresh herbs. The Havarti cheese adds a slightly sharp and
buttery layer of flavor.
1. Set a steamer rack inside a large pot and pour in just enough water to come to the
bottom of the rack. Bring the water to a boil over high heat. Add the asparagus, cover
the pot, and steam the asparagus until tender, about 6 minutes. Drain the asparagus
and set aside.
2. In a small bowl, whisk together the eggs, heavy cream, and salt.
3. In a medium skillet, melt the ghee over medium heat, rolling it around the pan as it
melts, to coat the surface.
4. Pour the egg mixture into the skillet and let it cook until it can be flipped easily without
breaking, about 5 minutes.
5. Once the omelet is flipped, layer the cheese, asparagus, thyme, onions, and fennel over
half of the omelet. Continue cooking the omelet until the cheese melts, about
5 minutes more. 6. Fold the empty half of the omelet over the filled half and slide it
onto a plate. Serve immediately.

38
ROSEMARY QUICHE
1 teaspoon rosemaryinfused olive oil

½ cup heavy organic (whipping) cream
2 tablespoons organic cream cheese,
at room temperature
7 ounces ham, cubed
1 teaspoon fresh rosemary, chopped
1 teaspoon sea salt
RECIPE TIP If you find a good sliced rosemary ham at your local deli, you can line the bottom
of the pie dish with the slices to form a “crust.”
You don’t need fancy equipment or ingredients to make a good quiche. The combination of
rosemary and ham is a match made in heaven. This quiche is large enough to serve a whole
family on the cheap.
2. Rub a shallow 9-inch pie dish with the rosemary olive oil.
3. In a medium bowl, lightly beat the eggs. Stir in the heavy cream, cream cheese, ham,
rosemary, and salt. Mix well.
4. Pour the egg mixture into the pie dish and bake until the eggs are set and the top is
golden brown, about 30 minutes. Let the quiche rest for at least 10 minutes before
serving.

39
BREAKFAST TACOS

cream
1 tablespoon Golden Taco Seasoning
(page 217)
Extra-virgin olive oil
2 cups shredded organic Mexican
cheese blend, divided
1 avocado, peeled, pitted, and sliced
Cayenne pepper sauce
MAKE IT PALEO Scrambled eggs don’t require cream — it just makes them fluffier. Use
1 tablespoon of unsweetened almond milk in its place.
Without a tortilla, breakfast burritos are really just scrambled eggs with some taco spices,
right? Wrong! Making keto taco “shells” is easy peasy, and their cheesy crunch goes perfect
with eggs. The avocado adds luscious flavor and velvety texture to this dish. You won’t even
miss the sour cream.
40
1. In a medium bowl, whisk together the eggs, heavy cream, and taco seasoning. Set aside.
2. To make the taco “shells,” grease a nonstick skillet with olive oil and place it over medium
heat. Once the oil is hot, put ½ cup of cheese in the middle of the skillet, making a circle
of cheese about 4 inches in diameter. Cook the cheese until it is bubbling and starts
to brown ever so slightly, 3 to 5 minutes. Remove it from the skillet and form it into a
taco shell shape. Stand it upside down to cool. Repeat this process to create 3 more taco
shells.
3. Wipe out the skillet, then place it back over medium heat and add the ghee. Once melted,
give the egg mixture a quick stir and add it to the skillet. Gently stir the eggs until
scrambled and cooked through, about 5 minutes.
4. To serve, divide the eggs between the taco “shells” and top with the avocado slices and
a dash of cayenne pepper sauce.

41
JERK BACON
1 pound uncured centercut bacon

(as thick-cut as you can get)
2 pinches cayenne pepper
2 pinches dried thyme
2 pinches coconut sugar
Pinch smoked paprika
Pinch ground ginger
Pinch ground allspice
Pinch ground nutmeg
Pinch ground cinnamon
Pinch garlic powder
Pinch coarsely ground black pepper
Pinch red pepper flakes
Since trying the various bacons—spicy, chocolate, candied, lavender, among others— made
by a wonderful Charlottesville, Virginia, restaurant, I haven’t been able to eat bacon straight
up since. This is my all-time favorite recipe for kicking breakfast bacon up a notch.
2. Line two rimmed baking sheets with parchment paper.
3. Place the bacon strips in a single layer on the sheets.
4. In a small bowl, mix all the seasonings. Sprinkle this mixture over the bacon strips.
5. Bake the bacon to your desired crispiness, 15 to 20 minutes (no need to flip the bacon
midbake).
6. Remove the bacon from the oven and let it cool for a few minutes before serving.
Per serving:
42
MORNING MEATLOAF
Golden Ghee (page 119)

2 pounds organic bulk sweet
Italian sausage
½ yellow onion, chopped
1 (8-ounce) package organic cream
cheese, at room temperature,
divided
1 cup shredded organic Cheddar
cheese
2 tablespoons chopped scallion
Mornings are better with meat. Here, onions and scallion are balanced with plenty of
cheese. The best part: make this on Sunday and it will last you all week long for quick and
easy breakfasts.
2. Grease a small loaf pan with some ghee.
3. In a large bowl, lightly beat the eggs. Add the sausage, onion, and half of the cream
cheese. Mix thoroughly until you can roll the mixture into a ball.
4. Place the meatloaf ball in the loaf pan and press it to flatten. Cover the pan with
aluminum foil and bake until a thermometer reads 140°F when inserted into the
center of the meatloaf, about 30 minutes.
5. Uncover the loaf pan and spread the remaining cream cheese over the top of the
meatloaf, then top it with the Cheddar cheese and scallion. Continue baking the
meatloaf, uncovered, until it reaches an internal temperature of 160°F and the cheese
is melted, about 5 minutes more. Let the meatloaf sit for 5 minutes before slicing
and serving.
Per serving:
43
SNACKS
44
MOZZARELLA CRUST PIZZA
2 cups shredded organic

mozzarella cheese
1 teaspoon garlic powder
1 teaspoon plus a pinch pizza
seasoning, divided
½ cup tomato sauce
Grated organic Parmesan cheese
RECIPE TIP You can use this basic recipe to make any kind of pizza you like. I love to add
sausage and banana peppers and place it under the broiler for a few extra minutes, watching
carefully so it doesn’t burn.
Consider your pizza cravings gone, with this fatcentric pizza where the mozzarella crisps on
the bottom and can be cut (and held) like a real pizza. Plus, you’ll still get all that classic pizza
flavor you crave.
2. Line a rimmed baking sheet with parchment paper (don’t use aluminum foil). Arrange the
mozzarella on the sheet in an even layer to form a large rectangle with no holes. Sprinkle
the garlic powder and a pinch of pizza seasoning over the cheese. Bake until the cheese
is melted and browned all around the edges, 12 to 15 minutes.
3. Remove the baking sheet from the oven and set aside to cool for 3 minutes.
4. Spread the tomato sauce over the top of the crust, and then sprinkle it with the
Parmesan cheese and the remaining 1 teaspoon of pizza seasoning. Return the pizza
to the oven for about 1 minute. Slice and serve hot.
Per serving:
Fiber: 1g; Net carbs: 3g fat: 55% / carbs: 4% / protein: 41%3%
45
MINI SALAMI AND CHEESE PIZZAS
4 slices Genoa salami

4 tablespoons Rhode Island Red
Marinara Sauce (page 221),
divided
4 tablespoons shredded organic
mozzarella cheese, divided
Pizza seasoning
RECIPE TIP Genoa salami makes this taste like a pepperoni pizza, but you could also use
pepperoni slices as the base (for mini-mini pizzas), or find those teeny-tiny pepperoni “dots”
and scatter them on top of the cheese.
Genoa salami slices, smaller than bologna slices but larger than pepperoni, make great low-
carb “crusts” for easy mini pizzas you can make in the oven, microwave, or toaster oven.
Even your non-keto pals will enjoy these.
1. Preheat the oven to broil.
3. Lay out the salami slices on the sheet, with space between each one. Top each with
1 tablespoon of marinara. Then sprinkle 1 tablespoon of mozzarella on each pizza and
add a pinch of pizza seasoning.
4. Place the pizzas under the broiler until the cheese bubbles, about 1 minute. Serve.
Per serving:
46
DRINKS, SHAKES & SMOOTHIES
47
CHOCOLATE-COVERED STRAWBERRY SMOOTHIE
1 cup water
3 tablespoons organic heavy
(whipping) cream
⅓ cup low-carb chocolate whey
protein powder
3 frozen strawberries
Strawberries dipped in chocolate aren’t just for special occasions. They make an indulgent
treat for breakfast on any keto-rific morning.
In a blender, combine the water, heavy cream, protein powder, and strawberries. Blend until
smooth and then pour into a tall glass to serve.
Per serving:
Fiber: 1g; Net Carbs: 3g fat: 58% / carbs: 4% / protein: 38%
48
GINGER-BASIL AVOCADO SMOOTHIE
½ avocado, chopped
⅓ cup low-carb vanilla whey
protein powder
½ teaspoon grated fresh ginger
1 tablespoon chopped fresh basil
1 cup unsweetened almond milk
2 ice cubes
The trouble with smoothies is that they’re typically lacking in the fat department, making
them delicious but not exactly fueling our energy while in ketosis. The solution? Throw
avocado into any smoothie for some good, healthy, filling fats.
In a blender, combine the avocado, protein powder, ginger, basil, almond milk, and ice cubes.
Blend until smooth and then pour into a tall glass to serve.
Per serving:
49
MEXICAN CHOCOLATE SMOOTHIE

1 tablespoon organic heavy
(whipping) cream
protein powder
¼ teaspoon ground cinnamon
Pinch cayenne pepper
2 ice cubes
One cold afternoon in Boston, I took a tour of the Taza Chocolate factory and got to try
their many stoneground chocolates. You’ve probably seen those big, round discs of Taza
chocolate at natural food stores, cafés, and bookshops. (I totally get the appeal of chocolate
and books, by the way.) One of their flavors is a Mexican chocolate, which I didn’t quite
understand at the time, as it’s flavored with cayenne pepper. Years after the tour I tried
it in Seattle, remembering my spicy nibbles years before. Ever since, whenever I see Mexican
hot chocolate, I lose my mind a little and feel the need to tell everyone, “Mexican chocolate
is sooooo good, you guys.” And like the hot version, this spicy cold edition is sooooo good.
And cayenne pepper is also sooooo good for you—it aids in digestion, stimulates circulation,
and supports weight loss just to name a few benefits.
In a blender, combine the almond milk, heavy cream, protein powder, cinnamon, cayenne
pepper, and ice cubes. Blend until smooth and then pour into a tall glass to serve.
Per serving:
50
SALTED CHOCOLATE AND MACADAMIA NUT SMOOTHIE

protein powder
2 tablespoons salted macadamia
nuts
Macadamia nuts have carbs but are also high in fat and fiber, which balances out and
makes them a great keto snack. Because of the carbs, though, I like to pair them with the
always-trusty unsweetened almond milk.
In a blender, combine the almond milk, protein powder, and macadamias. Blend until smooth
and then pour into a tall glass to serve.
Per serving:
51
SALADS & SIDE DISHES
52
BURRATA CAPRESE SALAD
SERVES 2 TO 4
PREP TIME: 5 MINUTES
2 medium tomatoes
Sea salt
10 fresh basil leaves
1 (8-ounce) ball organic burrata
cheese
Extra-virgin olive oil
Coarsely ground black pepper
RECIPE TIP Seasonal is always best, particularly when you’re talking about sun-ripened
tomatoes fresh off the vine from your garden or farmers’ market. If you can’t find
organic burrata cheese at your local market, then make this salad with organic mozzarella
cheese— it’s just as delicious.
Burrata means “buttered,” and that name is spot on. Made with mozzarella and filled with
sweet cream and curd, this cheese appears to melt when cut down the middle. This salad is
best when eaten within 48 hours of being made.
1. Slice the tomatoes and arrange them on a plate. Sprinkle with salt.
2. Chop or tear the basil leaves and sprinkle them over the top of the tomato slices.
Sprinkle with more salt.
3. Add the burrata ball to the top and drizzle it and the tomatoes with lots of olive oil.
Season with salt and pepper.
4. To serve, slice the burrata and let it ooze all over the salad.
Per serving:
53
SALAD OF BRUSSELS
1 cup chopped Brussels sprouts

2 tablespoons extra-virgin olive oil
1 tablespoon freshly squeezed
lemon juice
KETO TIP Brussels sprouts are full of nutrients and fiber, but they’re also a bit carby. One
cup of Brussels sprouts has 4.7 net carbs, so keep your portions small.
If you’re not a huge fan of Brussels sprouts or have never tried them, you’ll be as shocked as
I was that they make a ridiculously fresh and tasty salad. The adorable little leaves will make
you feel like the jolly giant ghost of Christmas present, feasting on tiny little vegetables. The
best part is that this salad is so simple—don’t be surprised if you make it several times per
week.
In a small bowl, toss together the Brussels sprouts, olive oil, lemon juice, and pepper to taste.
Per serving:
54
PERFECT ROASTED GARLIC
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 1 HOUR
1 head elephant garlic

1 tablespoon Golden Ghee
(page 119)
½ teaspoon sea salt 1
teaspoon fresh thyme leaves
True to my Italian roots, there is no such thing as too much garlic. If you, too, like garlic on
your garlic, serve this roasted garlic with your next steak or veggie dish. Every pillowy clove
is creamy and fork-tender.
2. Cut off the top (non-root end) of the garlic head, exposing most of the cloves.
3. Place the head on a sheet of aluminum foil. Add the ghee to the top of the cloves, then
sprinkle with the salt and thyme. Wrap the head loosely in the foil and place it in a small
baking dish in case any ghee escapes. Bake for 1 hour.
4. Use a fork to pluck out each clove. Serve as is, or blend them into a garlic paste.
Per serving:
55
SPICY BUTTERED BEANS
4 cups trimmed green beans

2 tablespoons Golden Ghee
(page 119)
2 Garlic cloves, minced
Pinch sea salt
At about 3.5 net carbs per cup, green beans are not the keto-friendliest of all veggies. But
paired with a rich blend of savory ghee and red pepper flakes, you can definitely enjoy this
occasional carb “splurge.”
1. Bring a medium pot of salted water to a boil. Add the green beans and cook for
3 minutes.
2. Meanwhile, prepare a bowl of ice water. Drain the green beans and immediately plunge
them into the ice water to stop them from cooking. Once cooled, drain the beans and
set aside.
3. In a medium skillet, melt the ghee over medium heat. When it is hot, add the garlic, red
pepper flakes, and salt and cook until soft, about 1 minute.
4. Add the green beans and toss until hot, about 3 minutes. Serve.
Per serving:
56
CREAMED SPINACH, ARTICHOKES, AND RED PEPPER
3 tablespoons Golden Ghee 2 tablespoons Roasted Garlic and

(page 119) Walnut Pesto (page 232) or
10 ounces baby spinach, chopped minced garlic ¼ cup mayonnaise
1 (8-ounce) jar artichoke hearts, ½ teaspoon ground nutmeg
drained and chopped ¼ teaspoon sea salt
½ red bell pepper, chopped 2 tablespoons organic heavy
1 (8-ounce) package organic cream (whipping) cream (optional)
cheese, at room temperature, ¼ cup shredded organic Parmesan
cut into pieces cheese
Imagine turning the spinach and artichoke dip you used to devour with tortilla chips into a
rich and creamy side dish you can eat with a fork. The added touch of nutmeg draws out the
complexity of the spinach.
1. In a medium skillet, melt the ghee over mediumhigh heat. When it is hot, add the spinach,
artichokes, and red bell pepper. Sauté until the spinach is wilted, 5 to 10 minutes.
2. Reduce the heat to low and add the cream cheese. Stir it into the vegetables so it melts.
3. Then stir in the pesto, mayonnaise, nutmeg, and salt. Stir in the heavy cream (if using)
to thin the mixture to your liking. Cook until hot, about 1 minute.
4. Transfer to a bowl and top with the Parmesan cheese. Serve.
Per serving:
57
CAULIFLOWER RISOTTO
Florets from 1 head cauliflower

1 tablespoon minced shallot
(page 119)
⅓ cup organic mascarpone
1 tablespoon grated lemon zest
lemon juice
½ cup chopped fresh herbs, such
as thyme, basil, rosemary, and/or
sage
2 tablespoons shredded organic
Parmesan cheese
When I was a new cook, risotto was my badge of honor. Thirty or so minutes of gently
cooking rice, one tablespoon of chicken stock at a time while building my biceps with the
constant stirring of a wooden spoon, and out came a creamy, velvety rice dish that was
so carb-heavy it would put you into a coma after half a cup. This cauliflower version is
just as delightful, minus the post-meal carb nap. Cauliflower is quickly microwaved, bathed
in mascarpone and Parmesan cheese, then tossed with chopped fresh herbs.
1. Put the cauliflower florets in a food processor or blender. Pulse until the cauliflower looks
like grains of rice. You will need 4 cups of riced cauliflower.
2. In a large microwave-safe bowl, combine the cauliflower, shallot, and ghee. Microwave
on high for 5 minutes. Stir in the mascarpone and microwave for another minute.
3. Fold in the lemon zest, lemon juice, and herbs, and toss with the Parmesan cheese. Serve.
Per serving:
58
CRISP BACON AND BLUE CHEESE ZOODLES
1 cup spiralized zucchini (about

1 small zucchini), cold
½ cup baby spinach
3 tablespoons chunky blue cheese
dressing
⅓ cup crumbled organic blue
cheese
½ cup cooked and crumbled
uncured center-cut bacon
Freshly cracked black pepper
This zucchini noodle salad is packed with flavor from the crisp spinach and freshly cooked
bacon, and tossed with a thick blue cheese dressing with additional blue cheese crumbles
folded in.
In a large bowl, toss together the zucchini, spinach, dressing, blue cheese, bacon, and pepper
to taste. Serve cold.
Per serving:
59
AGLIO E OLIO ZOODLES

(page 119)
1 tablespoon minced garlic
2 heaping cups spiralized zucchini
(about 1 medium zucchini)
Sea salt
1 tablespoon grated organic
Parmesan cheese
Pinch chopped fresh parsley
KETO TIP Zucchini noodles are simple to cook, but easy to overcook. They need only 1 to 3
minutes or they’ll end up soggy, making for a watery dish. Cooking them quickly and al dente
will yield the best results.
I grew up eating spaghetti aglio e olio at least once a week. Most Italians use oil, but my
grandmother used butter. I meet in the middle and use ghee in this rich, buttery, garlicky
bowl of zucchini noodle goodness. Mangiamo!
1. In a medium saucepan, melt the ghee over medium heat. Add the garlic and red pepper
flakes and cook until soft but not browned, about 1 minute.
2. Add the zucchini and stir to coat the noodles. Continue cooking until hot, 1 to 2 minutes.
Season with the salt and black pepper, then toss with the Parmesan cheese and parsley.
Serve immediately.
Per serving:
Fiber: 2g; Net carbs: 7g fat: 80% / carbs: 13% / Protein: 7%
60
LEMON-RICOTTA ZOODLES
½ cup organic ricotta cheese

Grated zest of 1 lemon
Pinch sea salt
Pinch freshly ground black pepper
(page 119)
4 chard leaves, stemmed and
chopped ½ shallot, minced
2 heaping cups spiralized zucchini
(about 1 medium zucchini)
1 ½ teaspoons fresh thyme leaves
RECIPE TIP Zucchini noodles became my one true veggie love after I invested in a proper
vegetable spiralizer and stopped pulling muscles cranking them out with a hand zoodler.
What I love about zucchini noodles is that they pair with just about every sauce, especially
this delicate cream sauce. This dish can be served on its own or paired with chicken, fish, or
pork.
1. In a small bowl, mix the ricotta cheese, zest, salt, and pepper. Set aside.
2. In a large skillet, melt the ghee over medium heat. When it is hot, add the chard and sauté
until softened, 1 to 2 minutes. Add the shallot and sauté for another minute.
3. Stir in the zucchini noodles and thyme and cook until hot but still al dente, about 1 minute.
Stir in the ricotta mixture and cook for another 2 minutes. Serve immediately.
Per serving:
61
FRESH-CUT HERB AND BUTTER ZOODLES
¼ cup Golden Ghee (page 119)

2 garlic cloves, minced
1 tablespoon chopped fresh thyme
leaves
1 tablespoon chopped fresh
parsley
1 tablespoon chopped fresh basil
1 tablespoon chopped celery
leaves
2 cups spiralized zucchini (about
1 medium zucchini)
If you have an herb garden, this is the recipe for you. Choose the leaves of your most
flavorful herbs, like thyme and basil, and mix with nutrient-rich vegetable leaves like celery.
1. In a medium skillet, melt the ghee over medium heat. When it is hot, add the garlic and
cook lightly until soft, about 1 minute. Stir in the thyme, parsley, basil, and celery leaves and
cook for another minute.
2. Add the zucchini noodles to the pan and toss with the herbs. Cook until al dente, 1 to 2
minutes. Serve immediately.
Per serving:
62
CHICKEN
63
PULLED BUFFALO CHICKEN SALAD WITH BLUE CHEESE
2 boneless, skinless free-range

chicken breasts
4 uncured center-cut bacon strips
¼ cup Buffalo Sauce (page 223)
4 cups chopped romaine lettuce,
divided
½ cup blue cheese dressing,
divided
½ cup crumbled organic blue
cheese, divided
¼ cup chopped red onion, divided
Chunky blue cheese and spicy buffalo sauce throw a victory party in your mouth when they
come together in this refreshing salad.
1. Bring a large pot of water to a boil over high heat. Add the chicken breasts to the water,
reduce the heat to low, and simmer the breasts until their internal temperature reaches
180°F, about 30 minutes. Transfer the chicken to a bowl and let it cool for about 10
minutes.
2. Meanwhile, crisp the bacon strips in a skillet over medium heat, about 3 minutes per side.
Drain the bacon on a paper towel.
3. Use a fork to shred the chicken. Toss it with the buffalo sauce.
4. Divide the lettuce between two bowls. Top each with half of the pulled chicken, then half
of the blue cheese dressing, blue cheese crumbles, and chopped red onion. Crumble
the bacon over the salads and serve.
Per serving:
64
CHICKEN PARMESAN AND ZOODLES
2 cups crushed pork rinds 4 small to medium zucchini

1 cup grated organic Parmesan 2 tablespoons garlicinfused
cheese olive oil
2 tablespoons Italian seasoning 1 teaspoon garlic salt
4 boneless, skinless free-range 1 cup Rhode Island Red
chicken breasts, butterflied and Marinara Sauce (page 221)
pounded flat
1 cup shredded organic
mozzarella cheese
There’s nothing like an old-fashioned Italian dinner with the family that consists of
ridiculously sized slabs of breaded chicken and a big bowl of pasta. Of course, chicken
Parmesan isn’t exactly an authentic Italian dish, but we’ll pretend it is for the sake of our
eager taste buds. This recipe is an homage to the original—a perfectly cooked “breaded”
breast on top of tender garlicky zoodles with stringy mozzarella cheese and homemade
tomato sauce.
65
2. Line a rimmed baking sheet with parchment paper and set a wire rack on the parchment.
3. In a large bowl, combine the pork rinds, Parmesan cheese, and Italian seasoning. One at
a time, put a chicken breast in the bowl and shake the bowl until the breast is totally
covered in breading. Place each breaded chicken breast on the wire rack.
4. Sprinkle the mozzarella cheese on the top of each chicken breast.
5. Bake the chicken until cooked through, 30 to 45 minutes.
6. Meanwhile, spiralize the zucchini or shave them with a vegetable peeler. Place the
zoodles in a large bowl and toss them with the garlic oil and garlic salt. Set aside.
7. When the chicken breasts are done, remove them from the oven and transfer to a
serving plate.
8. In a large skillet, warm the seasoned zoodles over medium-high heat. Cook them just
enough to get them hot, 1 to 2 minutes. Add the marinara and continue cooking only
until the marinara is hot, about 1 more minute.
9. Plate the saucy zoodles next to the chicken, and drizzle any extra tomato sauce over
the dish. Serve immediately.
Per serving:
66
THREE-CHEESE CHICKEN CORDON BLEU
½ cup shredded organic Gruyère 4 slices nitrate-free ham

cheese 2 teaspoons Dijon mustard
½ cup shredded organic (optional)
Emmentaler (Swiss) cheese 1 tablespoon extra-virgin olive oil
¼ cup shredded organic ½ cup grated organic Parmesan
Appenzeller cheese cheese
⅛ teaspoon ground nutmeg ½ teaspoon Seasoned Salt
2 large boneless, skinless, (page 216)
free-range chicken breasts,
butterflied and pounded thin
Inspired by a traditional Swiss fondue, this chicken cordon bleu is singing from the Alps
about its savory three-cheese blend with a dash of nutmeg, enveloping salty ham, which is,
in turn, hugging a dash of tangy Dijon mustard.
67
3. In a small bowl, combine the Gruyère, Emmentaler, and Appenzeller cheeses with
the nutmeg.
4. Lay the butterflied chicken breasts flat on a work surface and divide the cheese mixture
between the two breasts.
5. Then place 2 slices of ham on top of the cheese on each breast, followed by 1 teaspoon
of Dijon mustard in the middle (if using). Fold the chicken breast over to enclose
the filling.
6. Brush the chicken with olive oil, then sprinkle it with the Parmesan cheese and
seasoned salt.
7. Place the stuffed chicken breasts on the baking sheet and bake until the internal
temperature reaches at least 165°F, about 50 minutes. Serve hot.
Per serving:
68
CHICKEN AND BROCCOLI ALFREDO
2 large boneless, skinless

free-range chicken breasts
⅓ cup broccoli florets
⅓ cup organic mascarpone
3 tablespoons organic heavy
(whipping) cream
(page 119)
2 teaspoons minced garlic
2 pinches sea salt
¼ teaspoon lemon pepper
seasoning
2 tablespoons shaved organic
Asiago cheese
Say good-bye to the pasta and let the chicken and broccoli soak up the lemony, peppery
cream sauce. Feel free to add zucchini noodles.
69
1. Bring a large pot of water to a boil over high heat. Add the chicken breasts, making
sure they are completely submerged. Reduce the heat to low and simmer, covered,
until the chicken’s internal temperature reaches 165°F, about 20 minutes. Remove
the chicken and set aside.
2. Meanwhile, set a steamer rack inside a small saucepan and pour in just enough
water to come to the bottom of the rack. Bring the water to a boil over high heat. Add
the broccoli, cover the pot, and steam the broccoli until tender, about 6 minutes. Drain
the broccoli and chop it into bite-size pieces.
3. In a medium skillet, heat the mascarpone, heavy cream, ghee, garlic, salt, and lemon
pepper seasoning. Once the mixture is hot, reduce the heat to low and add the
broccoli. Cook, stirring frequently, for 5 minutes.
4. In the meantime, use a fork to shred the chicken, discarding any tough fatty bits. Add
the shredded chicken to the skillet and stir everything together until hot, about
2 minutes
5. Divide the Alfredo between two plates, sprinkle with the Asiago cheese, and serve.
Per serving:
70
BUFFALO CHICKEN MEATLOAF
STUFFED WITH BLUE CHEESE
1 pound free-range ground chicken

½ cup crushed pork rinds
2 tablespoons almond flour
¼ cup chopped onion
1 tablespoon dried parsley
1 ½ teaspoons Old Bay Seasoning
1 cup crumbled organic blue
cheese, plus additional for garnish
¼ cup chopped celery
¼ cup chopped carrots
1 cup Buffalo Sauce (page 223)
For buffalo chicken lovers, this is like a Super Bowl party in a tuxedo.
2. In a large bowl, combine the chicken, pork rinds, almond flour, onion, parsley, and Old
Bay. Use your hands to mix the ingredients well.
3. Place the meatloaf mixture on a large piece of parchment paper. The mixture will be
moist, but try to shape it into a large rectangle. Place the blue cheese, celery, and carrots
in the middle of the rectangle. Lift one side of the parchment paper and use it to fold
one side of the meatloaf over to its center. Do the same thing on the other side, thus
covering the vegetables and cheese. Use the paper or your hands to smooth the meatloaf
and close up the ends, fully sealing in the vegetables and cheese.
4. Transfer the parchment and meatloaf to a baking pan. Bake the meatloaf until it has
cooked through and reaches an internal temperature of 180°F, about 1 hour.
5. Drizzle the buffalo sauce over the finished meatloaf and garnish with a sprinkle of blue
cheese crumbles. Slice and serve.
Per serving:
71
BLUE CHEESE BUFFALO CHICKEN BALLS
SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 18 MINUTES
1 pound free-range ground ¼ cup chopped celery

chicken 2 tablespoons water
1 large free-range egg, lightly 1 teaspoon onion powder
beaten ½ teaspoon sea salt
1 cup shredded organic mozzarella ½ teaspoon freshly ground black
cheese pepper
½ cup crumbled organic blue 1 recipe Buffalo Sauce (page 223)
cheese
For a quick snack or a party dish you can serve with fancy little toothpicks, these slightly
spicy buffalo balls, packed with rich blue cheese, are just the ticket.
2. Line a baking pan with parchment paper.

3. In a large bowl, combine the chicken, egg, mozzarella and blue cheeses, celery, water,
onion powder, salt, and pepper. Use your hands to mix the ingredients well.
4. Form the mixture into about 20 meatballs, placing them in the baking pan as you do.
5. Bake until the internal temperature reaches 165°F, about 18 minutes.
6. Meanwhile warm the buffalo sauce in a medium saucepan over low heat.
7. When the meatballs are done, toss them in the warm sauce and serve.
Per serving:
72
BUTTERY GARLIC BOMB CRISPY CHICKEN THIGHS
4 bone-in, skin-on free-range

chicken thighs
10 garlic cloves, peeled
1 white onion, quartered
¼ cup Golden Ghee (page 119),
melted
1 teaspoon chopped fresh
tarragon leaves
1 teaspoon fresh thyme leaves
Sea salt
1 lemon
Crispy chicken skin tops these flavorful thighs that cook in a garlic, onion, thyme, and
tarragon base. Definitely lip-smacking and finger-licking good.
2. Place the chicken thighs in a cast iron or ovenproof skillet. Wedge the garlic cloves and
onion quarters between the thighs. Drizzle the ghee over the chicken, then sprinkle with
the tarragon, thyme, salt, and pepper. Last, squeeze the juice from the lemon over the
top (use a strainer to catch any seeds).
3. Bake the chicken thighs until cooked through, about 30 minutes.
4. When the chicken is done, turn on the broiler and place the chicken under the broiler
until the skin is crispy, about 5 minutes.
5. Serve with the roasted onion quarters and delicious roasted garlic.
Per serving:
73
CHILI-LIME DRUMSTICKS
119 free-range chicken drumsticks

½ cup Chili-Lime Marinade
(page 228), divided
Drumsticks are one of the least expensive meats, next to chicken thighs and pork cutlets.
Here the drumsticks are coated in a spicy, sweet chili-lime dressing.
2. Line a rimmed baking sheet with parchment paper and place a wire rack on it.
3. In a bowl, toss the drumsticks with ¼ cup of marinade.
4. Place the drumsticks on the wire rack and bake until cooked through, about 40 minutes,
basting them with the remaining ¼ cup of marinade halfway through.
Per serving:
74
PORK
75
SAUSAGE AND KALE CREAM SOUP
1 pound organic bulk Italian

sausage
½ cup chopped pancetta
½ cup chopped onion
2 cups organic heavy (whipping)
cream
2 cups organic chicken broth
½ teaspoon red pepper flakes
½ teaspoon freshly ground black
pepper
½ teaspoon Italian seasoning
Sea salt (optional)
2 cups chopped kale
Spicy soups seem most appropriate on chilly winter days, and this light, creamy soup has
just enough spice to draw you inside and keep you there.
1. In a large pot, sauté the Italian sausage, pancetta, and onion over medium heat until
cooked through, about 5 minutes.
2. Stir in the heavy cream, chicken broth, garlic, red pepper flakes, black pepper, and
Italian seasoning. Bring the soup to a boil, then reduce the heat to a simmer.
Season the soup with salt (if using), and let it simmer for 10 minutes.
3. Stir in the kale and simmer for 5 more minutes.
Per serving:
76
SAGE SAUSAGE SCOTCH EGGS
2 pounds free-range ground pork

2 teaspoons chopped fresh sage
leaves
1 teaspoon fennel seed
½ teaspoon grated fresh nutmeg
¼ teaspoon dried marjoram
2 teaspoons sea salt
1 teaspoon freshly ground black
pepper
12 large free-range eggs,
hardboiled and peeled
A Scotch egg is a boiled egg encased in a layer of sausage flavored with sage and fennel. In
the United Kingdom, Scotch eggs are as common as Buffalo wings at an American bar or a
bagged pickle at the gas station. Unfortunately, the closest I’ve gotten to a Scotch egg here
is the Rose & Crown at Epcot Center. Scotch eggs can be fried or baked; to make your life
simple, here’s the baked version.

2. Line two rimmed baking sheets with parchment paper.
3. In a large bowl, combine the pork, sage, fennel seed, nutmeg, marjoram, salt, and
pepper. Use your hands to mix the ingredients together and form into 12 meatballs.
Place the meatballs on the lined baking sheets and flatten them out.
4. Place one hardboiled egg in the middle of each flattened meatball and wrap the meat
around each egg, leaving no gaps or holes.
5. Bake until the sausage is cooked through, about 15 minutes. Serve hot. Leftovers
refrigerate very well.
Per serving:
77
BACON-RANCH QUESADILLA WITH CHICKEN

2 cups sliced grilled free-range
chicken
¼ cup ranch dressing
½ cup shredded organic
Cheddar cheese
Salty bacon and creamy ranch dressing are the perfect complements to grilled chicken. In
this recipe, bacon is the star. After all, everything is better with bacon.

3. Lay out 5 strips of bacon right next to each other on the sheet. One by one, weave the
next 5 bacon strips into the first layer in the opposite direction, creating a woven bacon
square. Repeat this with the remaining 10 bacon strips to make a second woven bacon
square next to the first. Bake for 30 minutes.
4. Trim the bacon squares so they are about the same shape and size. Crumble any
trimmed bacon and save for another recipe.
5. Layer the grilled chicken over one bacon square, drizzle it with the ranch dressing, and
sprinkle with the Cheddar cheese. Top with the second bacon square.
6. Discard the used parchment and line the baking sheet with a new piece. Bake the
quesadilla until the cheese melts, 5 to 10 minutes. Cut in half and serve.
Per serving:
78
BACON AND LEEK DINNER FRITTATA
8 ounces uncured center-cut bacon ⅓ cup grated organic Parmesan

¼ cup sliced leek (white part only) cheese
8 large free-range eggs 2 teaspoons chopped fresh thyme
½ cup organic heavy (whipping) leaves
cream ½ teaspoon sea salt
1 tablespoon freshly squeezed ¼ teaspoon freshly ground black
lemon juice pepper
Bacon and leeks pair brilliantly, as you get a mild onion flavor from the leek when it’s
roasted with salty, crispy bacon.
2. Place a 10-inch cast iron or ovenproof skillet over medium-high heat. When the pan is
hot, add the bacon and cook until crispy, 3 to 4 minutes on each side. Remove the bacon
and set aside to cool.
3. Add the leek to the bacon fat left in the pan and sauté for 3 minutes. Remove the leek
from the pan and set aside to cool. Leave any remaining bacon fat in the pan.
4. In a medium bowl, gently beat the eggs, then whisk in the heavy cream, lemon juice,
Parmesan cheese, thyme, salt, pepper, and cooled leek. Pour the egg mixture into the
skillet and crumble the bacon over the top.
5. Bake until the eggs are set and the top is golden brown, about 18 minutes. Let the
frittata sit for a few minutes before slicing.
Per serving:
79
WALNUT-CRUSTED PORK CHOPS
3 tablespoons crushed walnuts

3 tablespoons grated organic
Parmesan cheese
Pinch sea salt
1 large free-range egg
2 boneless free-range pork chops
MAKE IT PALEO Substitute crushed pork rinds for the Parmesan cheese.
It’s no secret that pork chops are the Harry Potter of the protein world (the Potter that
still lived under the stairs, not the Potter that defeated Voldemort—that would be Maine
lobster). But what I love about pork chops is that they’re cheap, and with the right
ketogenic “breading” you can take the flavor anywhere you want. Thick-cut pork chops work best
because they stay juicy through the cooking process, but even with thin-cut chops you won’t
care about juiciness because you’ll be enjoying so much more of the delicious coating. Serve
this over zoodles for a great meal.
3. In a shallow dish, mix the walnuts, Parmesan cheese, salt, and pepper.
4. In another shallow dish, lightly beat the egg.
5. One at a time, dip a pork chop in the egg, coat it with the walnut and Parmesan mixture,
and place it on the baking sheet.
6. Bake the chops for 10 minutes, flip them, and continue baking until they reach 145°F
in the center, about 10 minutes more. Serve immediately.
Per serving:
80
ROASTED PORK CHOPS AND GARLIC GREEN BEANS
4 tablespoons garlicinfused olive

oil, divided
4 thick-cut boneless free-range
pork chops
2 cups trimmed green beans
10 garlic cloves, peeled
½ teaspoon garlic salt
5 fresh thyme sprigs
½ cup grated organic Parmesan
cheese
½ cup freshly shaved organic
Parmesan cheese
Garlic-infused olive oil should be a staple in any kitchen. It certainly is in mine. It comes
in handy in recipes like this where the garlic acts as more of a side than a seasoning. After
roasting in the oven, the garlic cloves turn into little pillows of creamy, garlicky lusciousness.
You can eat them bite by bite, or make a Roasted Garlic Cream (page 231) to add to the
green bean mixture.
2. In a large cast iron or ovenproof skillet, swirl 2 tablespoons of garlic-infused olive oil to
coat the bottom. Add the pork chops. In between the chops and around the edges,
distribute the green beans and garlic cloves. Drizzle the remaining 2 tablespoons of oil
over the top of the meat and vegetables. Sprinkle with the garlic salt and place the
thyme sprigs on top. Then sprinkle with the grated and shaved Parmesan cheese.
3. Bake until cooked through, about 30 minutes. Serve immediately.
Per serving:
81
TUSCAN SPINACH AND HAVARTI–STUFFED PORK LOIN
Grass-fed butter, at room

temperature 1 (1-pound) pork
loin
¼ cup extra-virgin olive oil
cheese
½ teaspoon toasted sesame seeds
½ teaspoon dried bell pepper
½ teaspoon garlic powder
½ teaspoon onion powder
1 cup fresh spinach leaves
1 (6- to 8-ounce) block organic
garlic and herb
Havarti cheese, sliced
1 tablespoon Dijon mustard
This Havarti-slathered pork dish flavored with Tuscan herbs is juicy, delicious, and hard to
share.
82
2. Grease a 13-by-9-inch baking dish with butter.
3. Butterfly the pork loin by cutting it lengthwise, but do not cut all the way through, just
enough to open it like a book. Liberally brush the butterflied pork loin all over with the
olive oil.
4. In a large bowl, mix the Parmesan cheese, sesame seeds, dried bell pepper, garlic
powder, onion powder, and salt. Add the pork to the bowl and completely cover it inside
and out with the mixture.
5. Place the pork loin in the baking dish and evenly spread any remaining herb mixture
from the bowl on the loin. Arrange the spinach on one side of the pork, then layer the
Havarti cheese over the spinach. Close the pork loin like a book, and wrap it with
silicone baking bands or kitchen twine.
6. With a meat injector, inject the mustard into the pork loin at multiple points.
Alternatively, just spread 1 teaspoon of mustard over the top of the pork loin.
7. Roast the pork until its internal temperature reads 145°F on a meat thermometer, about
45 minutes. Let it rest for 5 minutes before slicing.
Per serving:
83
BEEF & LAMB
84
GARLIC-THYME BEEF FONDUE
4 cups organic beef broth

1 cup dry red wine
1 shallot, chopped
2 tablespoons minced garlic
1 tablespoon sea salt
1 tablespoon freshly ground black
pepper
3 fresh thyme sprigs
Thin slices of grass-fed beef filet
and/or free-range chicken.
KETO TIP Keep in mind that all the carbs in this dish are in the broth you use to cook.
Fondue is one of my favorite dinners because it can be shared with just a few or many.
Most people think fondue is limited to cheese or chocolate, but you can make delicious
broths and oils to cook meat in, too.
1. In an electric fondue pot set on high, combine the beef broth, red wine, shallot, garlic,
salt, pepper, and thyme. Heat to a simmer.
2. Use fondue forks to cook single pieces of meat at a time. Each piece will take 1 to 3
minutes to reach your preferred doneness.
Per serving (½ POUND MEAT):

85
VEGGIE FRIED BEEF
1 pound grass-fed ground beef

1 tablespoon tamari
1 tablespoon peanut butter
⅛ teaspoon ground ginger
1 cup pea pods, trimmed
¼ cup chopped broccoli
1 scallion, chopped
Forget all those bowls of fried rice you ate from your local Chinese place: they’re dead
to you. But you won’t be upset about laying flowers on the grave of your old bowl of
soy-soaked rice when you try this recipe. Imagine that crumbled beef takes the main stage
here, and when combined with fresh veggies, you’ll get a savory dish with the crunch of
fresh pea pods and broccoli.
1. In a medium skillet, brown the ground beef over medium-high heat, about 3 minutes.
Remove the beef from the pan, but leave some rendered grease in the skillet.
2. Reduce the heat to medium and crack the eggs into the skillet, stirring to scramble them,
about 1 minute.
3. Return the meat to the skillet. Stir in the tamari, peanut butter, ginger, pea pods,
broccoli, and scallion. Cover and cook for 5 minutes, then stir and serve.
Per serving:
86
CHEESE BOMB ITALIAN MEATBALLS

1 pound free-range ground pork
1 large free-range egg, lightly
beaten
1 tablespoon water
½ cup shredded organic mozzarella
cheese
½ cup freshly grated organic
Parmesan cheese
1 tablespoon Italian seasoning
1 teaspoon Cajun seasoning
1 teaspoon sea salt
pepper
1 (8-ounce) ball fresh organic
mozzarella cheese
RECIPE TIP The finished meatballs freeze well, so make a large batch and then save them for
work lunches and quick dinners.
No Italian grandmas are required for this recipe, and don’t even think of adding soggy bread
crumbs. Serve these tender, cheesy meatballs with Rhode Island Red Marinara Sauce (page
221) over hot zucchini noodles instead of pasta.
87
3. In a large bowl, combine the beef, pork, egg, water, mozzarella and Parmesan cheeses,
garlic, Italian seasoning, Cajun seasoning, salt, and pepper. Use your hands to mix
thoroughly. Form the mixture into meatballs of your preferred size (keep in mind that
they will shrink when they cook).
4. Cut the fresh mozzarella into cubes, one for each meatball. Stuff a cube into each
meatball, making sure to reseal the meatballs smoothly all the way around. Place each
stuffed meatball on the baking sheet.
5. Bake the meatballs until they are cooked through, about 20 minutes. Serve hot.
Per serving:
88
MEATZZA
Grass-fed butter, at room

temperature
8 ounces grass-fed ground beef
8 ounces free-range ground pork
cheese
2 tablespoons water
1 ½ teaspoons pizza seasoning
1 teaspoon fennel seed
½ cup Rhode Island Red Marinara
Sauce (page 221)
1 cup shredded organic mozzarella
cheese
¼ cup chopped green bell pepper
¼ cup chopped red onion
The concept of meat on pizza isn’t new. Ground beef, ground sausage, even shaved steak
works. In this ketogenic version, the pizza is flipped upside down, so the meat is the “crust,”
topped with cheese, sauce, and some fresh fixin’s.
2. Butter a 9-inch pie dish.
3. In a large bowl, mix the beef, pork, Parmesan cheese, water, pizza seasoning, and fennel.
Flatten out this mixture in the bottom of the pie dish.
4. Bake until the meat has browned, 15 to 20 minutes. (If desired, blot any excess oil with
paper towels.)
5. Top the meat crust with the marinara, mozzarella cheese, green bell pepper, and onion.
Bake for another 10 minutes. Slice and serve.
Per serving:
Fiber: 3g; Net Carbs: 4g Fat: 42% / carbs: 3% / protein: 55%
89
PHILLY CHEESESTEAK MEATLOAF

½ yellow onion, chopped
1 green bell pepper, seeded and
chopped
⅓ cup organic heavy (whipping)
cream
2 tablespoons Worcestershire
sauce
1 teaspoon sea salt
½ teaspoon freshly ground black
pepper
½ teaspoon garlic powder
½ teaspoon onion powder
4 cups shredded organic American
cheese, divided
If you love a good Philly cheesesteak, then you’ll love this cheesy meatloaf filled with sweet
onion and pepper, which is easy to make—and even easier to devour.
2. In a large bowl, mix the beef, onion, green bell pepper, heavy cream, Worcestershire
sauce, salt, pepper, garlic powder, and onion powder.
3. Spread half of the meatloaf mixture in the bottom of a baking dish. Top it with 2 cups of
American cheese. Layer the remaining meatloaf on top of the cheese and top it with the
remaining 2 cups of American cheese.
4. Bake for 45 minutes. Let sit for 5 minutes, then slice and serve.
Per serving:
90
FIVE-LAYER MEXICAN CASSEROLE
2 ripe avocados, peeled, pitted, 2 pounds grass-fed ground beef

and cut into chunks ¼ cup water
1 tablespoon freshly squeezed ¼ cup Golden Taco Seasoning
lime juice (page 217)
¼ cup chopped fresh cilantro 2 cups organic sour cream
¼ cup diced white onion 2 cups shredded lettuce
1 tomato, seeded and chopped 2 cups shredded organic Cheddar
1 teaspoon minced garlic cheese
¼ teaspoon sea salt Cayenne pepper sauce
Who says Mexican layer dip is only for Super Bowl parties and cookouts, when you can
add enough meat to make a spicy base that eats like a casserole? This dish comes to the
table with a hefty handshake of spicy taco beef, and then it’s topped with cool sour cream
and hearty guacamole, followed by fresh lettuce and sharp Cheddar cheese. Spicy cayenne
pepper sauce is the final high-five on this dish.
1. In a medium bowl, mash together the avocado, lime juice, cilantro, onion, tomato, garlic,
and salt. Cover the guacamole with plastic wrap and refrigerate while you make the rest
of the casserole.
2. In a medium skillet, cook the ground beef over medium heat until it is browned and
crumbled, about 3 minutes. Stir in the water and taco seasoning. Reduce the heat to
simmer and cook for 10 minutes.
3. Transfer the meat to the bottom of a 9-by-9-inch dish. Top it with the sour cream. Top
the sour cream with the guacamole. Scatter the lettuce over the guacamole and top it
with the Cheddar cheese. Drizzle on some cayenne pepper sauce and serve.
Per serving:
91
ROSEMARY PESTO COWBOY RIBEYE
SERVES 4 / PREP TIME: 10 MINUTES, PLUS

40 MINUTES TO REST / COOK TIME: 15 MINUTES
1 tablespoon plus a pinch sea salt

½ teaspoon coarsely ground black
pepper
1 teaspoon garlic powder
1 (2-pound) grass-fed cowboy
ribeye steak or 2
(1-pound) grass-fed boneless
ribeyes
6 fresh rosemary sprigs, divided
7 garlic cloves, peeled, divided
1 tablespoon extra-virgin olive oil,
plus additional for drizzling
butter, at room temperature
MAKE IT PALEO Replace the butter with 1 tablespoon of ghee and add another pinch of salt.
Get yer jeans on, yer spurs polished, and yer boots broken in, pardner! A cowboy ribeye isn’t
the cheapest cut of meat behind the butcher’s counter, but when prepared well, it’s the
steak that beats out a tiny little filet mignon every single time. This cowboy ribeye is topped
with a rosemary pesto butter, taking its flavor from here to the moon.
92
2. In a small bowl, combine the salt, pepper, and garlic powder. Rub both sides of the
ribeye with this mixture. Let the meat rest on a plate on the counter for 30 minutes.
3. Put 5 rosemary sprigs and 5 garlic cloves in a cast iron skillet. Drizzle some olive oil over
them so there’s some in the bottom of the skillet. Place the ribeye on top of the
rosemary and garlic so the steak does not touch the bottom of the skillet. Put the skillet
in the oven and cook the meat to just before your desired doneness. It will take about
15 minutes to reach medium. Remove the skillet from the oven.
4. In a separate large skillet, warm 1 tablespoon of olive oil over high heat. Transfer the
steak to that skillet and sear the steak on both sides, about 30 seconds per side. Place
the seared steak on a plate and let rest for 10 minutes.
5. In a small bowl, combine the butter, a pinch of salt, the leaves of the remaining rosemary
sprig, and the remaining 2 garlic cloves. Mash into a pesto.
6. Spread the pesto over the top of the steak and serve.
Per serving:
93
BLUE CHEESE BEEF ROLL-UPS
SERVES 4 / PREP TIME: 15 MINUTES, PLUS 30 MINUTES

TO MARINATE / COOK TIME: 20 MINUTES
1 tablespoon extra-virgin olive oil

2 teaspoons minced garlic
2 teaspoons chopped fresh thyme
leaves
2 teaspoons chopped fresh
rosemary leaves
1 teaspoon sea salt
pepper
⅛ teaspoon ground cinnamon
2 pounds grass-fed flank steak,
pounded thin and cut into
4-by-4-inch pieces
½ cup crumbled organic blue
cheese
Herb-infused grass-fed beef gives the strong blue cheese a warm hug in this dish, which can
be served as an appetizer or a full meal. It’s also great on top of romaine lettuce with blue
cheese dressing.
2. Line a rimmed baking sheet with parchment paper. Soak 10 to 20 wooden toothpicks
in water.
3. Meanwhile, combine the olive oil, garlic, thyme, rosemary, salt, pepper, and cinnamon
in a zipper-top plastic bag. Add the steak and marinate for 30 minutes.
4. Lay out the steak pieces on the baking sheet in a single layer. Put some blue cheese in
the middle of each, then roll up the beef and use a damp toothpick to secure each roll.
5. Bake until the meat reaches your desired doneness, 10 to 20 minutes. Serve.
Per serving:
94
DIJON STEAK AND CHEESE-STUFFED PEPPERS
4 green bell peppers, tops cut off

and reserved, seeds and
membranes removed
(page 119)
¼ cup chopped onion
1 tablespoon extra-virgin olive oil
or garlic-infused olive oil
1 pound shaved grass-fed steak
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
6 slices organic American cheese,
divided
If you love a good steak and a good cheese, you’ll be rolling on the floor in belly-filled
happiness from these green pepper–infused Dijon mustard steak bombs.
95
3. Sit the green bell peppers, cut-side up, on the lined baking sheet. Chop the pepper tops.
4. In a large skillet, melt the ghee over medium-low heat. Add the chopped green pepper
tops, onion, and garlic and cook until soft, about 2 minutes.
5. Add the olive oil to the skillet; when it is hot, add the steak. Cook until the meat is
browned all the way through, about 2 minutes.
6. Reduce the heat to low. Stir in the mayonnaise and mustard.
7. Add two slices of American cheese on top of the steak and let it melt for about
1 minute. Stir to mix in the melted cheese throughout.
8. Spoon the steak mixture into the green peppers, and top each with a slice of American
cheese. Bake until the green peppers are soft, about 30 minutes. Serve immediately.
Per serving:
96
PAN-SEARED ROSEMARY-MINT LAMB LOLLIPOPS
SERVES 2 / PREP TIME: 10 MINUTES,

PLUS 30 MINUTES TO MARINATE / COOK TIME: 5 MINUTES
¼ cup extra-virgin olive oil

¼ cup chopped fresh mint
1 tablespoon chopped fresh
rosemary leaves
1 teaspoon garlic salt
8 grass-fed lamb rib chops
Lamb is best served medium-rare, and you’ll find it pairs well with fresh mint and fragrant
rosemary for a tempting appetizer, or a whole meal.
1. In a large bowl, combine the olive oil, mint, rosemary, garlic, and garlic salt. Set about
1 tablespoon of the mixture aside.
2. Toss the lamb chops in the marinade remaining in the bowl. Cover the bowl with plastic
wrap and refrigerate for 30 minutes.
3. In a cast iron skillet, cook the lamb lollipops over medium-high heat, about 2 minutes
on each side for medium-rare.
4. Rest the chops on a plate for a couple of minutes, then drizzle with the reserved
tablespoon of marinade and serve.
Per serving:
97
FISH & SHELLFISH
98
GARLIC AND THYME SKILLET SALMON

(page 119), divided
1 tablespoon fresh thyme leaves
Pinch sea salt
4 (6-ounce) salmon fillets
1 shallot, quartered
¼ lemon
Salmon is a spectacularly excellent ketogenic fish because it’s full of omega-3 fatty acids.
Atlantic salmon has the most fat, with about 18 grams of fat per 6-ounce portion.
2. In a small bowl, mix 2 tablespoons of ghee with the garlic, thyme, and salt. Set aside.
3. In a medium cast iron skillet, melt the remaining 2 tablespoons of ghee over medium
heat. When the ghee is hot, add the salmon fillets, skin-side down. Wedge the shallot
quarters between each salmon fillet. Sear the fillets for 1 minute, flip, and sear for an
other minute.
4. Break the shallot quarters into individual layers, and top the salmon with the seasoning
mixture.
5. Transfer the skillet to the oven. Bake for 8 minutes. 6. Serve the salmon and roasted
shallots hot, with a squeeze of lemon.
Per serving:
99
BAKED HADDOCK, SAUSAGE, AND SAGE
1 pound organic bulk sausage Freshly ground black pepper

2 tablespoons chopped fresh sage 2 tablespoons freshly squeezed
1 cup thinly sliced fennel lemon juice, divided
10 cherry tomatoes, halved 1 tablespoon grated lemon zest
1 onion, quartered 1 tablespoon minced garlic
2 teaspoons garlicinfused olive oil 4 (6- to 7-ounce) haddock fillets
Sea salt
Sausage and sage are a perfect marriage of savory and seasoning. When paired with
haddock, they create a complex surf and turf that sends “Do you love me?” notes in class.
Hint: They always check “Yes!”
2. In an ovenproof skillet, cook the sausage and sage over medium-high heat until the meat
is browned and cooked through, stirring often and breaking up any large clumps, about
5 minutes. Remove the meat from the skillet, but leave any rendered fat in the skillet.
Set the meat aside.
3. Add the fennel to the skillet and top it with the tomatoes and onion quarters. Drizzle the
garlic olive oil over the top. Season with salt and pepper and drizzle 1 tablespoon of lem
on juice over the vegetables. Place the skillet in the oven for about 30 minutes, stirring
the vegetables every once in a while.
4. Meanwhile, in a medium bowl, mix the remaining 1 tablespoon of lemon juice, lemon
zest, and minced garlic. Toss the haddock fillets in the mixture. Set aside.
5. When the vegetables are roasted, add the sausage to the skillet and mix well. Place the
haddock fillets on top of the vegetable-sausage mix, arranging the onion quarters
between each fillet so the fillets don’t touch each other.
6. Bake the fillets until cooked through and flaky, about 10 minutes. Serve hot.
Per serving:
100
BACON-WRAPPED TILAPIA
4 (6-ounce) tilapia fillets, rinsed

and patted dry
(page 119), melted
1 teaspoon dried basil
¼ cup mayonnaise
1 ½ tablespoons freshly squeezed
lemon juice
Anyone can wrap scallops in bacon, but why not go bigger? The smoky bacon provides a
avory saltiness to this light white fish, while a delicate lemon cream sauce balances it all out.
3. Brush the tilapia fillets with the ghee, then sprinkle them with the basil and a few grinds
of pepper. Wrap three slices of bacon around each fillet and place the wrapped fillets,
bacon seams down, on the sheet.
4. Bake the fillets until cooked through and flaky, 20 to 30 minutes.
5. In a small bowl, whisk together the mayonnaise, lemon juice, and a pinch of pepper.
Serve this sauce in small ramekins alongside the fish for dipping.
Per serving:
101
WHITE ANCHOVY AND LEMON ARUGULA SALAD
1 handful arugula
4 tablespoons extra-virgin olive oil,
divided
lemon juice
½ teaspoon plus a pinch freshly
ground black pepper
4 white anchovies
Pinch chili powder
¼ cup chopped fresh parsley
Sometimes it’s the simplest ingredients that make a dish. Here, a bitter mix of arugula is
complemented by fresh lemon juice and olive oil. It’s full of great fats for ketogenic energy,
with a modest amount of protein for a macro balance.
1. In a medium bowl, toss the arugula with 2 tablespoons of olive oil, the lemon juice, and
½ teaspoon of pepper.
2. In a small skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat.
Add the garlic and cook for 1 minute. Then add the anchovies and cook for about 1
minute on each side. Stir in the chili powder, parsley, and a pinch of pepper. Cook for
another 30 seconds.
3. Spoon the coated anchovies on top of the arugula and serve.
Per serving:
102
LEMON-DILL TUNA SALAD
1 (6-ounce) can waterpacked chunk

white tuna
1 tablespoon chopped celery
1 tablespoon chopped white onion
1 tablespoon chopped fresh dill
1 tablespoon mayonnaise
1 teaspoon lemon pepper
seasoning
What good is a lettuce cup if it’s not filled with a scoop of tuna salad loaded with crisp, fresh
ingredients like celery, onion, and dill? For an extra kick, add a tablespoon of dill pickle relish.
In a small bowl, combine the tuna, celery, onion, dill, mayonnaise, and lemon pepper
seasoning. Use a fork to mix well.
Per serving:
103
CREAMY SEAFOOD CHOWDER

(page 119)
1 ounce salt pork
½ white onion, diced
1 teaspoon minced garlic
1 ½ cups clam juice
1 cup Lemon-Rosemary Bone Broth
(page 193) or organic chicken
broth
½ teaspoon celery salt
½ teaspoon dried tarragon
¼ teaspoon dried thyme
1 bay leaf
1 pound minced clams
1 pound frozen precooked
langostinos, defrosted overnight
in the refrigerator
1 cup organic heavy (whipping)
cream
3 dashes Worcestershire sauce
pepper
MAKE IT PALEO Make this recipe Rhode Island–style by omitting the heavy cream. The
flavor will be light and delightfully brothy.
Growing up in the Northeast I’ve had the pleasure of sampling three different styles of
clam chowder: Rhode Island (clear broth), New England (creamy broth), and Manhattan
(red broth). But for me, there’s nothing like a creamy, peppery clam chowder. Most clam
chowders are full of carbs, so instead of potatoes, I’ve added more protein with langostinos,
which look and taste like tiny lobsters. If you’re on a budget, you can certainly skip them and
just call it clam chowder. And as all New Englanders know, clam chowder is not just for the
winter—it’s year-round deliciousness.
104
1. In a medium saucepan, melt the ghee over medium heat. When it is hot, add the salt pork,
onion, and garlic and cook until the onion softens, about 5 minutes.
2. Add the clam juice, broth, celery salt, tarragon, thyme, and bay leaf. Bring the liquid to
a simmer, reduce the heat to medium-low, and simmer for 30 minutes.
3. Add the clams and langostinos to the pot. Increase the heat and bring the liquid to a boil,
then reduce the heat to low and simmer the soup until the clams and langostinos are
hot, 5 to 10 minutes.
4. Stir in the heavy cream, Worcestershire sauce, salt, and pepper. Simmer for another
10 minutes.
5. Remove the salt pork and serve.
Per serving:
105
CAJUN CRAB AND SPAGHETTI SQUASH GHETTI SQUASH
1 medium spaghetti squash

(page 119)
2 tablespoons plus 1 teaspoon
Cajun seasoning, divided
Meat from 1 pound cooked Alaskan
king crab legs
2 cups organic heavy (whipping)
cream
butter
1 teaspoon garlic salt
½ teaspoon cayenne pepper
⅛ teaspoon freshly ground black
pepper
RECIPE TIP If you’re not feeling crabby, grill some chicken instead. It’s just as good.
When I visited the French Quarter of New Orleans, I left with completely new taste
buds that craved Cajun dishes nonstop. In this recipe the naturally sweet spaghetti
squash combines with the Cajun spices and cream sauce to make for a sweet and savory
combo that’s totally addicting. It has mesmerized many of my non-keto guests. It’s one of my
all-time favorite recipes and I’m excited to share it with you.
106
1. Use a fork to poke holes all over the spaghetti squash. Microwave the squash on high for
about 15 minutes and then let it cool for 10 minutes. Cut the squash in half and remove
the seeds. Scoop the squash “noodles” into a large bowl and set aside.
2. In a medium skillet, melt the ghee over medium heat. Stir in 2 tablespoons of Cajun
seasoning. Add the crabmeat and toss it in the ghee to coat it. Transfer the crab to a
small bowl and set aside.
3. Add the heavy cream, butter, garlic salt, cayenne pepper, black pepper, and remaining
1 teaspoon of Cajun seasoning to the skillet and bring it to a simmer, then reduce the
heat to low. Stir in the spaghetti squash and cook until the liquid reduces by half and
sticks to the squash, about 20 minutes (the sauce will thicken more upon cooling, too).
4. Toss in the crab and heat until hot, about 1 minute, and then remove the skillet from
the heat. Serve immediately.
Per serving:
107
CREAMY LANGOSTINOS NORMANDY
2 cups frozen precooked

langostinos, defrosted overnight
in the refrigerator
(page 119)
1 shallot, minced
1 cup organic heavy (whipping)
cream ¼ cup Homemade Cham
pagne Ketchup (page 220)
1 tablespoon Worcestershire sauce
1 teaspoon sea salt
4 teaspoons dry sherry
RECIPE TIP Langostinos are not only less expensive than lobster but also sweeter and more
tender. You can find them in the freezer section of most grocery stores, but I prefer those
at my local fish market; some frozen precooked brands are overcooked.
It took more than 30 years for me to try lobster and another two before I liked it. It took
a trip to Maine for my taste buds to turn, and then I spent a week in Boothbay Harbor
eating sweet, buttery Maine lobster for as many meals as I could get it. I haven’t looked back.
This creamy dish uses sweet, tender, and affordable lobster-like langostinos. (If your pockets
are padded, you can use lobster instead.) This is a beloved regular at our family holiday
parties.
108
1. Drain any excess water from the langostinos and pat dry with a paper towel.
2. In a large skillet, melt the ghee over medium heat. When it is hot, add the langostinos
and cook until hot, about 5 minutes. Transfer the langostinos to a small bowl using
a slotted spoon and set aside.
3. Add the shallot to the skillet and cook until soft, about 3 minutes. Stir in the heavy
cream, ketchup, Worcestershire sauce, and salt. Bring the sauce to a simmer, stirring
frequently, then reduce the heat to low and simmer until it reduces to your preferred
consistency, 20 to 30 minutes. Add the sherry and stir for another minute.
4. Stir the langostinos into the sauce until heated through, about 1 minute, and serve hot.
Per serving:
109
LEMON CREAM ZOODLES WITH SWEET MAINE LOBSTER
½ cup organic chicken broth

1 ½ cups organic heavy (whipping)
cream
1 teaspoon minced garlic
1 lemon, quartered and seeded
2 zucchini, spiralized
¼ cup Golden Ghee (page 119)
2 cups frozen precooked Maine
lobster meat, defrosted overnight
in the refrigerator
RECIPE TIP When overcooked, zucchini makes a dish soupy. To avoid this, salt your
spiralized zucchini before cooking to draw out excess moisture. Then use paper towels to
dry the zucchini noodles—the drier, the better.
Lobster makes any occasion a special one. Juicy Maine lobster should be your first choice,
but if you need to be more practical, shrimp work deliciously in this recipe, as well.
1. In a medium skillet, bring the chicken broth to a boil over medium heat. Reduce the
heat to low and stir in the heavy cream, garlic, and lemon quarters. Simmer, stirring
frequently, until the liquid is reduced by half, 5 to 10 minutes. Discard the lemon
quarters.
2. Stir the zucchini noodles into the cream sauce and cook until al dente, about 2 minutes.
3. Meanwhile, in a small saucepan, melt the ghee over medium heat. When it is hot, add
the lobster and heat until hot, about 1 minute.
4. Stir the lobster and ghee into the zucchini and cream sauce and serve immediately.
Per serving:
Calories: 1,037; Total fat: 92g; Saturated fat: 61g;
110
SPICY LOBSTER SALAD
⅓ cup mayonnaise
lemon juice
1 teaspoon sriracha
1 ½ teaspoons minced fresh
tarragon
Pinch sea salt
1 cup frozen precooked Maine
lobster meat, defrosted overnight
in the refrigerator
¼ cup chopped celery
I’ve joined the ranks of the New England cold lobster crew, and lobster salad has an anchor
on my heart. This creamy, spicy version is my go-to. Enjoy it in fresh lettuce cups or on Baked
Parmesan Chips (page 69).
1. In a medium bowl, mix the mayonnaise, lemon juice, sriracha, tarragon, and salt.
2. Stir in the lobster and celery until well mixed. Serve.
Per serving:
111
SATURDAY GARLIC SHRIMP

(page 119)
2 garlic cloves, minced 20 medium
shrimp, peeled and deveined
Pinch sea salt
1 tablespoon organic Parmesan
cheese
MAKE IT PALEO Simply nix the Parmesan cheese.
This is a very simple recipe, perfect after a long week. Bonus—it fills the house with a
heavenly garlic scent. You can serve the shrimp on its own, or toss in two heaping cups of
zucchini noodles for about one minute.
1. In a large skillet, melt the ghee over medium-high heat. When it is hot, add the garlic and
cook for 1 to 2 minutes. The garlic should not brown. Add the shrimp and cook for
about 2 minutes. Stir in the red pepper flakes, salt, and pepper. Sauté the shrimp until
they are cooked through, about 5 minutes more.
2. Stir in the Parmesan cheese and serve.
Per serving:
112
SHRIMP TACOS WITH AVOCADO
SERVES 2 / PREP TIME: 10 MINUTES,

PLUS 30 MINUTES TO MARINATE / COOK TIME: 10 MINUTES
FOR THE SHRIMP

1 teaspoon freshly squeezed lime
juice
½ cup chopped fresh cilantro
1 garlic clove
½ jalapeño pepper, halved and
seeded
¼ teaspoon red pepper flakes
1 teaspoon sea salt
1 teaspoon freshly ground pepper
10 medium shrimp, peeled and
deveined
FOR THE TACO SHELLS FOR THE SERVING

1 cup shredded organic Cheddar 1 teaspoon grated lime zest
cheese 1 avocado, peeled, pitted, and
½ cup shredded organic Monterey chopped
Jack cheese 1 tablespoon minced red onion
½ cup shredded organic Colby
cheese
RECIPE TIP Using a 2-cup bag of shredded organic Mexican blend cheese is a cheap and
simple way to make this recipe.
MAKE IT PALEO Who says you even need a taco shell? This shrimp recipe is just as delicious
skewered and grilled!
These tacos are made with a delicious blend of cheeses and shrimp marinated in a spicy
blend of jalapeños, lime juice, and cilantro.
TO MAKE THE SHRIMP In a single-serving blender or mini food processor, blend the olive
oil, lime juice, cilantro, garlic, jalapeño, red pepper flakes, salt, and black pepper. Pour the
mixture into a zipper-top plastic bag or sealable container. Add the shrimp, toss to coat the
shrimp in the marinade, and refrigerate for at least 30 minutes.
113
TO MAKE THE TACO SHELLS
3. In a medium bowl, combine the Cheddar, Monterey Jack, and Colby cheeses. Form
six 4-inch cheese circles on the sheet. Bake until browned around the edges, about
5 minutes.
4. Using a spatula, flip one side of each circle onto the other side to form the taco “shells.”
Do this very quickly, before the cheese has a chance to cool.
5. In a medium skillet, sauté the marinated shrimp over medium-high heat until cooked
through, about 5 minutes.
TO ASSEMBLE AND SERVE Divide the shrimp between the taco “shells” and top with the
lime zest, avocado, and red onion. Serve immediately.
Per serving:
114
DESERTS
DESERTS
115
STRAWBERRIES AND CREAM CAKE

¼ cup Sugar-Free Vanilla Bean
Sweetener (page 196)
(page 119), melted but not hot
2 tablespoons organic cream
cheese, at room temperature
¼ cup almond flour
4 strawberries, hulled and cut
into chunks
¼ cup Whipped Cream (page 197)
This sweet, creamy cake filled with hot, plump strawberries brings me back to those
mornings when I snagged the only two packets of strawberries and cream oatmeal in the
box.
1. In a single-serving blender, blend the eggs, sweetener, ghee, and cream cheese until well
mixed. Scrape the mixture into a small microwave-safe bowl or mug.
2. Stir in the almond flour, then stir in the strawberries.
3. Microwave the batter on high for 4 minutes. Let the cake cool for a minute, then top it
with the whipped cream.
Per serving:
116
GOLDEN TACO SEASONING
MAKES ABOUT 1⅓ CUPS / PREP TIME: 10 MINUTES
6 tablespoons chili powder

3 tablespoons smoked paprika
3 tablespoons ground cumin
3 tablespoons sea salt
3 tablespoons freshly ground
black pepper
1 ½ tablespoons garlic powder
1 ½ tablespoons onion powder
1 tablespoon ground turmeric
RECIPE TIP If you can find it, try using pink Himalayan salt instead of sea salt. Pink
Himalayan salt, considered the purest in the world, includes minerals like sulfate,
magnesium, calcium, and potassium. I use it whenever possible.
A single packet of store-bought taco seasoning can store up to 20 net carbs of

sugar and fillers. So, I started making my own. The turmeric adds a golden hue and warm,
peppery notes to the blend—and is also considered an anti-inflammatory agent in Indian and
Chinese medicine. Use 2 tablespoons of rub for every 1 pound of ground beef when making
tacos.
Combine all the ingredients in an airtight container and give it a few shakes.
Per serving (1 TABLESPOON):

117
RUBS, CONDIMENTS & SAUCES
118
GOLDEN GHEE
MAKES ABOUT 1 . CUPS / PREP TIME: 5 MINUTES

/ COOK TIME: 15 MINUTES
Imagine that your cooking oil tastes like

butter. That’s basically the concept of ghee.
Pure, unsalted grassfed butter is melted
to a point where the milk solids, such
as casein and lactose, can be removed,
leaving a golden oil that can be cooked up
to 500°F without burning. Ghee is highly
regarded in India, where it is used to cook
with but also consumed by the spoonful
to aid in digestion. It also has a delightful
balance of omega fatty acids.
1. Cut each butter stick into 10 cubes.
2. In a medium saucepan, heat the butter over medium-low heat until the butter separates
and the milk solids fall to the bottom, 10 to 15 minutes. If you want a slightly nutty and
rich brownedbutter flavor, let the milk solids brown just slightly.
Otherwise, remove the saucepan from the heat and skim off any foam from the top
of the butter.
3. Strain the butter into a jar through several layers of cheesecloth or a fine-mesh strainer
to remove all the solids.
4. Cover the jar and store at room temperature for up to 3 weeks or in the refrigerator for
up to 3 months.
Per serving (1 TABLESPOON):

119
BUFFALO SAUCE
MAKES ABOUT 2 CUPS / PREP TIME: 5 MINUTES /

1 cup (2 sticks) salted grass-fed

butter
1 cup hot sauce
1 teaspoon paprika
1 teaspoon sea salt
1 teaspoon freshly ground
black pepper
½ teaspoon cayenne pepper
I like to think that my years of Buffalo wing tasting and analysis resulted in a standout recipe
that sports and pub fans alike will enjoy. In a small saucepan, melt the butter over low heat.
Once melted, add the hot sauce, garlic, paprika, salt, black pepper, and cayenne pepper and
cook for 5 minutes. Store in an airtight container in the refrigerator for up to 1 week.
Per serving (2 TABLESPOONS):

120
CHILI-LIME MARINADE
MAKES ABOUT ½ CUP / PREP TIME: 5 MINUTES

Juice of 3 limes
1 ½ tablespoons minced garlic
1 ½ teaspoons chili powder
1 teaspoon sea salt
½ teaspoon paprika
¼ teaspoon cayenne pepper
If I were a piece of chicken or steak, I’d want this marinade to make me the tastiest beast on
the block. The marinade, which can also be used as a dressing, is slightly spicy but balanced
by the lime.
Combine all the ingredients in an airtight jar and shake vigorously to blend. Keep
refrigerated for up to 3 days.
Per serving (2 TABLESPOONS):

121
ACKNOWLEDGMENTS
I’d like to thank every chef who has left a flavor on my tongue that I couldn’t get out of my
head. I recall a creamy crab claw dish in the French Quarter of New Orleans that
blossomed my love for Cajun spices, and a cacciatore at a bar in Calistoga, California,
that drove me to experiment with smoking peppers for tomato sauce. Thank you
to every ketogenic and nonketogenic guest who gave me exactly the reaction
I hoped for when they tasted one of my new dishes. A huge thanks to my husband,
who has been my favorite taste tester and supporter of all. And to all the editors,
nutritionists, and designers who have brought this cookbook to life, thank you
for helping me introduce wholesome recipes to those who have
embarked on a ketogenic journey.
122
The 14 Day Lean Belly Breakthrough Diet
Today’s most innovative doctors are using this diet to eliminate deadly belly fat,
shrink cancer tumors, and cure epilepsy in children...
It’s growing so fast that even senior citizens are using it to fight disease
and rapidly burn belly flab in just 14 days...
It’s called The Ketogenic Diet, and I personally used a new rapid 14-day
version—utilizing 4 specific “super fats”—to completely transform
my body in record time...
It all started by eating the 4 SUPER FATS below at the right time over a very short
14 day period (a few of them are probably in your kitchen right now)...
4 SUPER FATS that incinerate unwanted belly fat in just 14 days
To your rapid results,

Ashley
123
BONUS 1: A 4-WEEK MEAL PLAN
This meal plan is for your first month on the ketogenic diet. With the ultimate
goal of staying within the 20 net carb range, I’ve included many of this book’s recipes.
You’ll find a net carb count for each recipe, a daily total, and a snack allowance. Snacks
can vary from those in this book to macadamia nuts, cheeses, charcuterie, or smoothies.
You may also put the snack allowance toward extra salads and sides to beef up meals.
124
WEEK 1
Monday Net Carbs

Breakfast The Best Fried Eggs You’ll Ever Eat (page 34) 2
Lunch Lemon-Dill Tuna Salad (page 103) 2
Dinner Buttery Garlic Bomb Crispy Chicken Thighs (page 73) 7
Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs
11
Tuesday Net Carbs
Breakfast Garlic and Thyme Baked Egg (page 33) 1
Lunch Mozzarella Crust Pizza (page 45) 3
Dinner Lemon Cream Zoodles with Sweet Maine Lobster (page 110) 5
Snack Allowance (based on 20 net carbs per day) 11 / Total Daily Net Carbs 9
Wednesday Net Carbs

Breakfast Mexican Chocolate Smoothie (page 50) 2
Lunch Crisp Bacon and Blue Cheese Zoodles (page 59) 5
Dinner Chicken and Broccoli Alfredo (page 91) 2
Thursday Net Carbs

Breakfast Toasted Cinnamon-Vanilla-Coconut Cereal (page 29) 3
Lunch Spicy Lobster Salad (page 111) 2
Dinner Baked Haddock, Sausage, and Sage (page 100) 7
Friday Net Carbs

Breakfast Scrambled Cinnamon and Cream Cheese Eggs (page 35) 1
Lunch Pulled Buffalo Chicken Salad with Blue Cheese (page 64) 5
Dinner Cajun Crab and Spaghetti Squash (page 106) 8
Saturday Net Carbs

Breakfast Lemon-Lavender Ricotta Pancakes (page 31) 2
Lunch Dijon Steak and Cheese-Stuffed Peppers (page 95) 6
Dinner Garlic-Thyme Beef Fondue (page 85) 4
Sunday Net Carbs

Breakfast Harvest Omelet (page 36) 3
Lunch Veggie Fried Beef (page 86) 3
Dinner Chicken Parmesan and Zoodles (page 65) 6
125
WEEK 2
Monday Net Carbs

Breakfast Jerk Bacon (page 42) 0
Lunch Salad of Brussels (page 54) 5
Dinner Tuscan Spinach and Havarti–Stuffed Pork Loin (page 82) 2
Tuesday Net Carbs

Breakfast Cinnamon Toast Pork Rinds (page 30) 0
Lunch 2
Dinner Aglio e Olio Zoodles (page 60) 7
Wednesday Net Carbs

Breakfast Chocolate-Covered Strawberry Smoothie (page 48) 3
Lunch White Anchovy and Lemon Arugula Salad (page 102) 4
Dinner Roasted Pork Chops and Garlic Green Beans (page 81) 4
11
Thursday Net Carbs
Lunch Cheese Bomb Italian Meatballs (page 87) 4
Dinner Rosemary Pesto Cowboy Ribeye (page 92) 2
Friday Net Carbs

Breakfast Strawberries and Cream Cake (page 116) 6
Lunch Sage Sausage Scotch Eggs (page 77) 2
Dinner Bacon-Wrapped Tilapia (page 101) 2
Saturday Net Carbs

Breakfast Omelet with Asparagus and Spring Onions (page 38) 3
Lunch Bacon-Ranch Quesadilla with Chicken (page 78) 2
Dinner Three-Cheese Chicken Cordon Bleu (page 67) +
Cauliflower Risotto (page 58) 8
Sunday Net Carbs

Breakfast Morning Meatloaf (page 43) 4
Lunch Meatzza (page 89) 4
Dinner Sausage and Kale Cream Soup (page 76) 3
126
WEEK 3
Monday Net Carbs

Breakfast The Best Fried Eggs You’ll Ever Eat (page 34) 2
Lunch Burrata Caprese Salad (page 53) 3
Dinner Walnut-Crusted Pork Chops (page 80) 1
Tuesday Net Carbs

Lunch Lemon-Dill Tuna Salad (page 103) 2
Dinner Five-Layer Mexican Casserole (page 91) 3
Wednesday Net Carbs

Breakfast Ginger-Basil Avocado Smoothie (page 49) 4
Lunch Shrimp Tacos with Avocado (page 113) 4
Dinner Buffalo Chicken Meatloaf Stuffed with Blue Cheese (page 71) 2
Thursday Net Carbs

Breakfast Scrambled Cinnamon and Cream Cheese Eggs (page 35) 1
Lunch Mozzarella Crust Pizza (page 45) 3
Dinner Lemon-Ricotta Zoodles (page 61) 4
Friday Net Carbs

Breakfast Oatless Ricotta Oatmeal (page 32) 1
Lunch Pulled Buffalo Chicken Salad with Blue Cheese (page 64) 5
Dinner Garlic and Thyme Skillet Salmon (page 99) 1
Saturday Net Carbs

Breakfast Lemon-Lavender Ricotta Pancakes (page 31) 2
Lunch Chili-Lime Drumsticks (page 74) 4
Dinner Creamy Seafood Chowder (page 104) 4
Sunday Net Carbs

Breakfast Harvest Omelet (page 36) 3
Lunch Blue Cheese Beef Roll-Ups (page 94) 1
Dinner Steak + Perfect Roasted Garlic (page 55) 4
127
WEEK 4
Monday Net Carbs

Lunch Blue Cheese Buffalo Chicken Balls (page 72) 2
Dinner Creamy Langostinos Normandy (page 108) 4
Tuesday Net Carbs

Breakfast Oatless Ricotta Oatmeal (page 32) 1
Lunch Cauliflower Risotto (page 58) 5
Dinner Chicken + Spicy Buttered Beans (page 56) 4
Wednesday Net Carbs

Lunch Crisp Bacon and Blue Cheese Zoodles (page 59) 5
Dinner Pan-Seared Rosemary-Mint Lamb Lollipops (page 97) 2
8
Thursday Net Carbs
Breakfast Salted Chocolate and Macadamia Nut Smoothie (page 51) 1
Lunch Mini Salami and Cheese Pizzas (page 46) 3
Dinner Steak + Fresh-Cut Herb and Butter Zoodles (page 62) 6
Friday Net Carbs

Breakfast Cinnamon Toast Pork Rinds (page 30) 0
Lunch Bacon-Ranch Quesadilla with Chicken (page 78) 2
Dinner Philly Cheesesteak Meatloaf (page 90) 9
Saturday Net Carbs

Breakfast Breakfast Tacos (page 40) 1
Lunch Bacon and Leek Dinner Frittata (page 79) 3
Dinner Saturday Garlic Shrimp (page 112) 4
Sunday Net Carbs

Breakfast Rosemary Quiche (page 39) 1
Lunch Chicken and Broccoli Alfredo (page 69) 1
Dinner Buttery Garlic Bomb Crispy Chicken Thighs (page 73) 7
128
BONUS 2: THE DIRTY DOZEN AND THE CLEAN FIFTEEN
A nonprofit and environmental watchdog organization called Environmental Working Group

(EWG) looks at data supplied by the US Department of Agriculture (USDA) and the Food
and Drug Administration (FDA) about pesticide residues and compiles a list each year of the
best and worstpesticide loads found in commercial crops. You can refer to the Dirty Dozen
list to know which fruits and vegetables you should always buy organic. The Clean Fifteen
list lets you know which produce is considered safe enough when grown conventionally
to allow you to skip the organics. This does not mean that the Clean Fifteen produce
is pesticide-free, though, so wash these fruits and vegetables thoroughly. These lists
change every year, so make sure you look up the most recent before you fill your shopping
cart. You’ll find the most recent lists as well as a guide to pesticides in produce at
www.EWG.org/FoodNews.
129
DIRTY DOZEN CLEAN FIFTEEN
Apples Asparagus
Celery Avocados
Cherry tomatoes Cabbage
Cucumbers Cantaloupe
Grapes Cauliflower
Nectarines Eggplant
Peaches Grapefruit
Potatoes Kiwis
Snap peas Mangos
Spinach Onions
Strawberries Papayas
Sweet bell peppers Pineapples
Sweet corn
Sweet peas (frozen)
Sweet potatoes
In addition to the Dirty Dozen, the EWG added two foods contaminated with highly toxic
organo-phosphate insecticides:
Hot peppers, Kale/Collard greens
130
A RADICAL APPROACH TO ACHIEVING
A HEALTHIER YOU
If you’ve been experiencing weight problems or dealing with other health issues for a
long time and you’re struggling to become healthier, you’ve come to the right place.
This revolutionary sytem will show you many helpful strategies that can improve
your health such as:
• Shifting your body from burning sugar to fat for energy

• Controlling your weight by changing what and when to eat
• Eliminating sugar cravings
• Optimizing your mitochondrial health
• Starving cancer cells
And a whole lot more!
I encourage you to Click Here and Watch the Free Video Presentation and experience
positive changes in your body that will last a lifetime.
131
BONUS 3: HYDRATION AND YOU
Hydration is an extremely important aspect of the keto diet, even more so than in a
standard American diet. When your body enters ketosis, there is a diuretic effect in which
more sodium and ketones are excreted through your urine than usual. In order to maintain
healthy levels of hydration and electrolytes, make sure to add salt to your dishes or take
a supplement (such as by adding an electrolyte drink mix to your drinking water). The
recommendation for an average person’s daily water intake is eight (8-ounce) glasses,
or half a gallon.
132
TIPS FOR STAYING HYDRATED
Since staying hydrated is crucial to your success on keto, you may sometimes have
to trick yourself into remembering to drink water consistently. Some suggestions to
improve your water intake are:
• Carry a large, refillable water bottle with you.

• Eat foods that contain significant amounts of water, like cucumber
or celery.
• Replace your usual breakfast with a smoothie a few times a week.
• Drink a glass of water before bed, refill it, and leave it beside your
bed to drink in the morning.
• Note that drinks like coffee and tea also count, as their diuretic effect
is too weak to cause dehydration.
133
BONUS 4: CRAVINGS DECODED
Cravings: We all get them, and so often, we succumb to them. What many people
do not consider, though, is why they have cravings in the first place. Cravings
tend to flare up when your body is lacking in certain nutrients.
Fighting off cravings while on the keto diet is imperative since a single day of
high-carbohydrate intake can bump you out of ketosis. If you find yourself craving
something not allowed on the keto diet, try some of these suggested foods
to help alleviate the urge to raid the nearest candy store.
134
Sweets
When craving sweets, your body may be trying to tell you it is missing some of its key
nutrients. A deficiency in chromium, carbon, phosphorus, sulfur, or tryptophan will make
you irritable and more likely to reach for a candy bar instead of a keto-friendly treat.
To combat a craving for sweets, eat more dark, leafy vegetables; dairy; nuts; liver;
chicken; and beef—all of which are all high in magnesium and the aforementioned key
nutrients.
A special mention about chocolate cravings: You may need to add more foods high
in magnesium to your diet. Raw nuts and seeds are great sources of magnesium.
Unsweetened or high-percentage chocolate, like 90 percent to 100 percent cacao,
can also be eaten in moderation.
Bread, Baked Goods, Pasta, and Rice
Considering how big a part grains play in the average American diet, a craving from this
category will most likely occur sooner rather than later. This craving, likely fueled by
a lack of nitrogen, can be put into check by eating more protein like fish, meat, and nuts.
Soda
While diet soda is allowed on keto if it does not affect your blood sugar, most dieters
like to cut soda from their lives completely. If a craving does occur for your favorite
can of pop, you could be low in calcium. Try reaching for some string cheese or a healthy
serving of broccoli, kale, or other dark-green vegetable high in calcium at your next meal.
General Hunger
Oftentimes we are hungry seemingly for no reason. If drinking a large glass of water
does not sate your hunger, you may be missing some key nutrients such as silicon,
tryptophan, and tyrosine. Replenish your stores with nuts, seeds, cheese, spinach, liver,
lamb, or vitamin C supplements.
Prior to keto, I was constantly hungry. it was almost maddening eating a hearty soup
and sandwich for lunch and being hungry again at 2 PM. Luckily on the keto diet these
bouts of “random” hunger are nearly eliminated. Sometimes you may even go without
a pang of hunger for long periods of time; this is not abnormal, and becomes more
common as you continue to adapt to the diet. if lunchtime rolls around and you’re
not hungry, don’t look for reasons to eat; your body is capable of letting you know when
you need fuel, especially while in ketosis.
135
This is just plain nuts…
You’re going to learn the most powerful weight loss secret known to man.
The only problem is, it isn’t known to man.
Until now...
Get ready for your brain to explode.
Get ready for everything you thought you knew about weight loss to go up in smoke.
Get ready for the most exciting video of 2018.
Click here right now to watch the video
God bless
Ashley
136
BONUS 5: THE #1 ENEMY OF THE KETO DIET
AND HOW TO DEAL WITH THE SOCIAL PRESSURE
As can be expected in a world that eats mostly a high-carbohydrate diet, some family,
friends, or coworkers may ask why you’re eating so much fat.
Fat: Not the Enemy
While keto may seem like a strange diet to some, there is a large amount of
scientific evidence supporting its efficacy. in the References and Resources
sections, you will find a variety of scientific studies, books, and websites
dedicated to the most up-to-date research on the keto diet. Use these
for further research or to share with family and friends.
Though you may be enthusiastic about keto, it’s important to remember not everyone
shares this enthusiasm or wants to eat this way. Much like politics and religion, food
choices are a hot topic in debate. Many will take offense when the way they eat is
called into question, even inadvertently; this was a lesson I learned early on, and it’s
something I stress to anyone I talk to who takes on the keto diet. No matter the
situation or person—and whatever their reaction may be—know that this diet
is for you and no one else. Above all, stay positive.
137
Family
Your family will likely be the people who are most vocal about, and interested in, your
decision to adopt new eating habits. Whether they react with concern or encouragement,
it’s important to acknowledge their reaction. Explain that you have thoroughly researched
the diet, and that you believe in its efficacy. My family was extremely supportive, but
I also grew up in a household where the terms “fat-free” and “low-fat” were never uttered
and no meal started without first passing around the butter.
Whatever your family’s response, remind them that a supportive environ- ment is the
best one for anyone embarking on a new chapter in life. Some of your family members
may even join you, in which case you may exceed weight loss or health goals and grow
through the experience together.
Friends and Coworkers
Friends are the family you get to choose, and your coworkers are typically the people with
whom you spend the most time. As such, these may be the first people that notice your
change in symptoms or weight. While some offices thrive from group-related challeng-
es, unless you are very close to your coworkers and some band together to join you, it’s
not recommended you spread the goodness of keto around your office. Some people
may love the idea of a low-carb diet but they might struggle with adapting to the major
metabolic change. For those that struggle, failing at keto while watching others succeed
may deter them from trying a lifestyle change in the future. If someone asks in earnest
to join you on your journey, you alone will know whether or not it is an ideal situation.
During my early success with the keto diet I had a coworker ask for information and
guidance on how to join me. Excited to have an office buddy on the same journey,
i obliged. Over the next few weeks i encouraged her as she brought in keto-friendly
lunches and leftovers from the night before. Then, three weeks in, she gave up;
discouraged by the difficulty of missing her favorite foods, it just wasn’t for her. This was
my first learning experience that keto isn’t for everyone, but i’m still really glad she was
open to trying it out.
As for close friends, inform them of your decision and let them know in advance
that you would appreciate their support. Social gatherings tend to be the most likely
times when I hear opposing views about my diet. I was at a party once when, in the
heat of a moment, a friend pressed me to eat a sugar- laden cupcake, exclaiming, “How
could a cupcake be worse for you than bacon?” You may be tempted to try to explain
the complexities of keto and why it works, but I’ve learned that it’s usually better to
138
refrain from doing so unless specifically asked. While it may take time for friends to adjust
to your new lifestyle, simply asking them to see that you are firm in your decision usually
deters this behavior from happening repeatedly.
Food-Related Activities
Food is the focus of many of our daily activities and gatherings, and being prepared
for such events will help you stay successful with the keto diet. If you plan to eat out
with family, friends, or coworkers, try to look at the menu beforehand. This allows you
to prepare your order and any questions you have in advance. When looking at the
menu, look for dishes that are grilled or baked without sauce (unless an item is on the
approved list), salads with dressing on the side, and sides made with leafy vegetables.
My personal go-to restaurant meals are burgers without the bun, grilled meats with
a side of buttered broccoli, buffalo chicken wings with bleu cheese and celery, and salads
with keto-friendly add-ons.
Another situation you may encounter is an invitation to someone’s home for dinner.
Again, it’s important to be prepared beforehand. Reach out to your host, if you’re
comfortable, to discuss your dietary needs. Oftentimes you can ask to bring your
own meal portion if the meal being prepared is carbohydrate-based. If you encounter
a situation with no obvious options or prior notice, try to work around the carbs and
enjoy the non-carbohydrate portions of the meal. There was a day when my boss
ordered pizza as a surprise, not realizing I couldn’t partake. I simply ate the cheese and
toppings, which was a tasty way to get my pizza fix without the carbs. While it may look
strange sometimes, getting creative with what’s available will carry you over until your
next keto meal.
Making preparations and conscious decisions for any meal outside your home is key
for the keto diet. Don’t be afraid to speak up or say no if you’re put in a situation where
appropriate food is not available.
139
Lose 2 Pounds By Tomorrow
They said it’s impossible.
But check out the PROOF.
2 pounds in a day is within reach and you won’t need to go

on any kind of juice fast or detox to do it.
This actually fits in with your current lifestyle.
That means you can keep it up...
Do the math.
2 pounds a day means you can lose 60 pounds this month.
This video...
Is about the most exciting video I’ve seen come out in the feild of weight loss.
It uncovers a solution that will soon be on the pages of all the health magazines.
For now it’s hidden...on the internet...waiting for you find it...
Don’t walk.
Run.
To listen to what you’re going to learn.
And prepare for your mind to be blown.
140
BONUS 6: HOW DO YOU KNOW IF YOU’RE IN KETOSIS
Simple: keto sticks. Tubes of these thin test strips are available at your local pharmacy.
Simply urinate on a stick to find out if you’re in or out of ketosis. If the stick turns light
pink, you’re out of ketosis; any shade of purple means you’re in. Note that a darker shade
of purple does not indicate “better” ketosis—it matters only if you are in or out, burning
fat or not. There aren’t tiers or levels you need to reach. However, if you’re diabetic, you
run the risk of a condition called ketoacidosis on a ketogenic diet. Be sure to talk with your
doctor about the diet; he or she will likely recommend using keto sticks and making sure you
stay in the light purple range.
141
BONUS 7: CONVERSION TABLES
Volume Equivalents (Liquid) Oven Temperatures

US STANDARD US STANDARD METRIC FAHRENHEIT (F) CELSIUS (C)
(OUNCES) (APPROXIMATE) (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL 250° 120°

¼ cup 2 fl. oz. 60 mL 300° 150°
½ cup 4 fl. oz. 120 mL 325° 165°
1 cup 8 fl. oz. 1190 mL 350° 180°
1½ cups 12 fl. oz. 355 mL 375° 190°
2 cups or 1 pint 16 fl. oz. 475 mL 400° 200°
4 cups or 1 quart 32 fl. oz. 1L 425° 220°
1 gallon 128 fl. oz. 4L 450° 230°
Equivalents (Dry) Weight Equivalents
US STANDARD METRIC US STANDARD METRIC

(APPROXIMATE) (APPROXIMATE)
⅛ teaspoon 0.5 mL ½ ounce 15 g

¼ teaspoon 1 mL 1 ounce 30 g
½ teaspoon 2 mL 2 ounces 60 g
¾ teaspoon 4 mL 4 ounces 115 g
1 teaspoon 5 mL 8 ounces 225 g
1 tablespoon 15 mL 12 ounces 340 g
¼ cup 59 mL 16 ounces or
⅓ cup 79 mL 1 pound 455 g
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
½ gallon 2L
1 gallon 4L
142
REFERENCES:
1
Annals of Internal Medicine, “A Low-Carbohydrate, Ketogenic Diet Versus a Low-Fat Diet to Treat
Obesity and Hyperlipidemia
2
Obesity, “The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger,
and Other Self-Reported Symptoms” January 2007
3
Nutrition & Metabolism, “The Effect of a Low-Carbohydrate, Ketogenic Diet Versus a Low-Glycemic
Index Diet on Glycemic Control in Type 2 Diabetes Mell
4
Redox Biology, 2014;2:963-970
5
Authority Nutrition, “The Ketogenic Diet 101: A Detailed Beginner’s Guide”
6, 10, 19, 20
Diabetes.co.uk, “Types of Ketogenic Diet”
7
American Journal of Clinical Nutrition, “Effects of a High-Protein Ketogenic Diet on Hunger, Appetite,
and Weight Loss in Obese Men Feeding Ad Libitum
8
The Truth About Cancer, “How the Ketogenic Diet Weakens Cancer Cells”
9
Nutrition & Metabolism, “Metabolic Management of Glioblastoma Multiforme Using Standard
Therapy Together With a Restricted Ketogenic Diet: Case Report
143

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DIFFERENT TYPES OF KETOGENIC DIETS YOU CAN TRY 10

REMEMBER TO CHECK INGREDIENT LISTS! 14

TEN TIPS FOR KEEPING KETO COSTS DOWN 21

DRINKS, SHAKES & SMOOTHIES 47

BEEF & LAMB 84

RUBS, CONDIMENTS & SAUCES 118

BONUS 1: A 4-WEEK MEAL PLAN 124

■■ Standard Ketogenic Diet (SKD)

■■ High-Protein Ketogenic Diet

■■ Restricted Ketogenic Diet

Stick to real food, not low-carb products

Because the metabolism-boosting power of this trick is so powerful, medical experts

I thought this was impossible too...

Meats & Seafood

Nuts & Seeds

It’s made with natural ingredients and

Meats & Meat Alternatives

Nuts & Seeds

1. Buy from a butcher or local farmer

2. Buy from a butcher or local farmer

3. Create a meal plan

4. Shop the sales and cheaper cuts of meat

5. Splurge on the essentials now

7. Invest in a vacuum sealer

8. Focus on cheaper ingredients

10. Make recipes with fewer ingredients

And when you click on your answer above...

Choose your answer now.

#1 WORST FOOD FOR WEIGHT LOSS (do NOT eat).

2 cups unsweetened shaved coconut ½

KETO TIP Coconut is high in carbs in

Cinnamon is a natural sweetener, so when

1. Preheat the oven to 350°F.

Per serving (without the almond milk):

¼ cup organic heavy (whipping) cream

4 large free-range eggs

½ cup organic ricotta cheese

1. Preheat the oven to broil.

2 pinches onion powder

2. Over medium heat, melt the ghee in a small nonstick skillet.

6 tablespoons organic cream cheese,

Per serving (without syrup):

2 teaspoons extra-virgin olive oil,

Per serving (without syrup):

1 cup 1-inch asparagus pieces

Per serving (without syrup):

1 teaspoon rosemaryinfused olive oil

1. Preheat the oven to 375°F.

Per serving (without syrup):

3 large free-range eggs

Per serving (without syrup):

1 pound uncured centercut bacon

1. Preheat the oven to 400°F.

2. Line two rimmed baking sheets with parchment paper.

3. Place the bacon strips in a single layer on the sheets.

Golden Ghee (page 119)

2 cups shredded organic

1. Preheat the oven to 400°F.