Keto Basics

Low carbers know ketosis is the superhero of fat burning. CHECKING INGREDIENTS
Want to get there quickly? Try a few rapid keto techniques, eat
specific low carb meals and reach ketosis over your weekend. Avoid foods that have any form of sugar or starch listed in the
first five ingredients.

W H AT ' S G O I N G O N ?
FORMS OF SUGAR
When carbs are restricted or absent from your diet, your body
must rely almost completely on fat for energy. Ketosis • Sucrose
happens when carb levels are very low, 20-50 net carbs (or • Dextrose
less) per day. • Fructose
• Maltose
Ketosis suppresses appetite with satisfying, high fat meals. But • Lactose
the best part is while in ketosis, you’ll rapidly lose more body • Glucose
fat and keep more of your muscle mass. Use this keto plan • Honey
and you'll reach ketosis over the weekend. • Agave
• Syrup
H E A LT H B E N E F I T S • High Fructose Corn Syrup
• Maple Syrup
Ketosis lowers LDL cholesterol, promotes cardiovascular health
• Brown Rice Syrup
and treats diseases such as type 2 diabetes, hypertension,
• Molasses
Alzheimer’s and various cancers.
• Evaporated Cane Juice
Ketosis stabilizes neurons, increases your mood and heightens • Cane Juice
your mental focus. You’ll sleep better, feel happier and have • Fruit Juice Concentrate
more energy. You'll notice a new mental clarity. • Corn Sweeteners
Sugar Alcohols Counting Carbs
Sugar alcohols are not fully absorbed by the gut. Their What are net carbs? Net carbs are digestible carbs that affect
incomplete, slower absorption results in minimal impact on blood sugar. Carbs from fiber do not affect blood sugar levels,
your blood sugar and insulin response. so we don't include those grams in our daily count.

This means sugar alcohols don't interfere with fat burning, Fiber grams are subtracted from "total carbs," then all other
making them acceptable. Eating sweet-tasting foods may carb sources are counted as "net carbs."
cause cravings. Enjoy these sparingly.
10 total carbs – 3 fiber carbs = 7 net carbs.

WARNINGS
Sugar alcohols may produce a laxative effect and cause
gastrointestinal stress when consumed in excess.
Sugar alcohols are known to stall progress. If you've reached a
plateau, remove these foods first.
Reaching Ketosis
The fastest way to reach ketosis using your diet is by limiting
carbs: 20-50 grams per day, or less than 10% of total daily
calories. Some low carbers eat less than 5%.

Generally speaking, the lower you go in net carbs, the faster

you'll reach ketosis.

Daily Calories 10% Carbs 5% Carbs 2% Carbs

2,000 50 grams 25 grams 10 grams

1,700 42 grams 21 grams 8 grams

1,500 37 grams 14 grams 7 grams

1,200 30 grams 15 grams 6 grams

Testing for Ketosis
U S E N AT U R E
In addition to rapid fat loss, many low carbers experience a
burst of energy and a lightened mood.

Others notice a temporary, strange taste in the mouth and

mild sweet breath odor, signaling they are in ketosis.

KETO STRIPS
There's a fun and popular way to measure ketones to tell if
you are in ketosis: testing with keto strips. Keto strips measure Fat-adapted low carbers may not register ketones after being
the presence of ketones, a result of being in ketosis. in ketosis for longer periods of time.

It's downright thrilling to see dark purple on the end of your These low carbers use ketones more efficiently so levels may
keto strip. These tests are a good indicator of ketosis, but if not be detectable in the urine, even though they are in ketosis.
your strip doesn’t register the presence of ketones, you might
still be ketosis. Play it safe.

Why does this happen?
This happens when the urine sample is diluted from drinking
lots of water. It’s also possible to use up all the ketones during
heavy exercise.
Once you're certain you've reached ketosis, rely on your eating
habits. Use your keto strips as an extra tool if you've slipped,
had a cheat day or indulged in alcohol. Keto strips can let you
know how long it takes for your body to recover and get back
into ketosis.
Weekend Keto
This keto method helps eliminate liver glycogen stores rapidly.
Follow this plan exactly and you'll reach ketosis within a few
days. Specific techniques like carb cycling and high intensity
interval training (HIIT) help you reach ketosis quickly, maximize
your fat loss and prevent plateau.

Drink 8 glasses of water daily. Supplement with magnesium or

potassium if you're new to low carb. If you're fat-adapted,
adding Himalayan pink salt to meals balances electrolytes.

Before You Start

The day before you start, eat only whole foods. Set a limit of
25 total net carbs today. (No calorie counting.)

Limit caffeine to 1-2 drinks total today. Avoid all artificial

sweeteners, dairy, cheese, fruit, starchy veggies, grains, sugary
treats. rice, bread and pasta.

Eat meats or protein with grass-fed butter and fresh herbs or

spices. Top a fresh veggie salad with olive oil, Ranch or Blue
Cheese dressing (We're not counting this as dairy for the plan) .

Do not eat anything after 6 pm. You may drink unflavored seltzer;
water; decaf herbal teas (no sweeteners), decaf coffee with MCT
or coconut oil.
Day 1
In the morning before eating, perform a HIIT routine, any type OVER-THE-LIMIT RESCUE
of intense exercise or weight training. Exercising after fasting
and before eating burns excess stored glucose for energy. If your extra carbs total 5 or less, increase your healthy fats
(coconut oil, MCT oil, olive oil) in the next meal or coffee.
Once the excess glucose is depleted, your body will burn
stored fat, and the fat you're eating. Use this as a guide:

Start eating low carb ketogenic meals. Avoid all artificial I've eaten 1-2 extra net carbs = add 1 tsp healthy fat
sweeteners and eat 0 to 5% of total daily calories from carbs. I've eaten 3-5 extra net carbs = add 2 tsp healthy fat
The lower you go, the faster you'll reach ketosis.
If you've eaten 6 or more extra net carbs, repeat today before
What is 0-5%? Do the math: moving on to Day 3. This is not a license to binge, then add
• 2% of 1000 daily calories = 20 calories. more fat. Those extra carbs delay ketosis.
• There are 4 calories in each gram of carbs, so 20 calories
= 5 grams of carbs. SIDE EFFECTS / SYMPTOMS
If you're experiencing any of the common side effects or
Daily Calories 5% Net Carbs 2% Net Carbs discomfort of starting a keto program, use the Solutions
Guide to solve any issues.
2,000 25 grams 10 grams

1,700 21 grams 8 grams

1,500 14 grams 7 grams

1,200 15 grams 6 grams

The most important thing you can do is track every net carb.
Be ruthless. Many labels show "zero carbs” even if there are
trace amounts. When in doubt, add ½ net carb per serving.
 The Day After
In the morning before eating (if possible), test again for
Day 2 ketones using your keto strips or a blood ketone meter.

Ketone levels are usually highest right after waking. If you Most low carbers following this plan for two full days will
have keto test strips, now is a great time to break them out reach ketosis by today. Congrats! You made it!
and check your levels. You may already be in ketosis!

In the morning (before eating) perform medium intensity, W H AT H A P P E N S N E X T

steady state exercises or weight training. Gardening, dancing
At this point, you may add back artificial sweeteners and
and rapid house cleaning qualifies.
caffeinated drinks sparingly.
Continue eating high fat, super low carb keto meals. Allow no
Continue eating low carb meals, but increase your net carbs
more than 2% of your total daily calories from carbs.
back to 5-10% of total daily calories.
Daily Calories 2% Net Carbs
Important: Increase your net carbs slowly over a few weeks
2,000 10 grams and track your progress, keeping an eye out for any stalls.

1,700 8 grams If you think you've stalled or reached a plateau, repeat Days 2
and 3 of the keto plan, then check for ketones.
1,500 7 grams
If you're hungry for more, keep going with The Keto Beginning
1,200 6 grams 30 day meal plan – this program is a natural stall breaker.

Avoid all artificial sweeteners and caffeine. Add extra butter,

coconut or MCT oil to meals.
30 Day Keto Meal Plan
The Keto Beginning program goes a step beyond the usual
low carb approach. This meal plan offers allergen-free, paleo-
friendly, low carb balancing solutions.

Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel

Wondering what to eat? Keto Beginning does all the work for
you, using sound nutrition and vibrant foods to create high fat
recipes that are dairy-, gluten-, sugar- and grain-free.

The Keto Beginning uses whole foods to balance hormones,

end food obsessions and stop strict eating schedules.

Enter fat-burning mode without ‘keto flu’ or going very low carb.
Bust through plateaus and maintain steady energy.

If what you’re doing isn’t working,

…this is your chance to empower your body, meet your goals
and achieve the balance you’re searching for.
Keto Meals
Most of your calories are from healthy sources of fats - around
65-80% of total daily calories. If you are new to low carb or
keto diets, this can seem excessive.
Even though most of your calories are from high fat foods,
once you reach ketosis you'll burn fat instead of storing it.
P O P U L A R K E TO R AT I O
Don't worry. Again – as long as your net carbs are very low,
you'll use the fat you eat for daily energy. Counting calories
isn't as important. It's very difficult to overeat high fat meals.
Another advantage: ketosis suppresses appetite naturally.
You'll be hungry much less often – only when your body
requires more calories for energy.
A D J U S T YO U R FAT
If you're exercising more than usual or starting a new workout
routine, your fat percentage may be lowered slightly, and net
carbs or protein percentages increased.
Increase net carbs a bit if you're doing cardio or endurance
training. Increase protein if you're building muscle.
Or, keep your ratio the same and simply increase your daily
calories for added energy.
Keto Meals vs Low Carb Meals
Keto meals are different from your usual, low carb plate. Say
hello to more fiber and fat. Fiber has no effect on insulin levels
so fiber carbs are safe to eat during ketosis.
Adding Crunch
When you cut carbs, you also cut the crunch. Fat is creamy, so
adding texture is important. Bring back the snap!
Choose dark leafy green veggies like arugula or spinach, and
cauliflower or broccoli for superior crunch.
Add crispy bacon or raw, chopped veggies after cooking. Fry
thinly sliced onion in coconut oil until brown and crunchy.
Make soup and salad croutons with double-toasted, cubed or
crumbled Soul Bread.
Adding Fat
You’ll explore new, healthy sources of fat such as organic
grass-fed butter, almond oil, flax, olive oil, avocado oil,
coconut oil and MCT oil.
Coconut Oil
Carrington Farms Organic Coconut Oil is essential for rapid
fat-burning. Fats from coconut oil aren’t stored.
Instead, coconut oil fats are used immediately for energy.
Coconut oil lasts up to two years without spoiling, gives food
a nice “buttery” (not coconut) flavor, and is one of the
healthiest choices for cooking and baking.
MCT Oil
Left Coast’s pure MCT oil performance blend is identical
quality to the ‘Bulletproof’ brand.
MCT converts into energy faster than other oils, ignites your
body’s metabolic rate and helps maintain healthy levels of
cholesterol.
MCT oil is an easy way to increase your healthy fats.
Add to salads, smoothies or your latest Bulletproof coffee
fasting plan for immediate, all-day energy.
Drinking Alcohol B R E A K FA S T I D E A S
• Asparagus Omelet
If you're doing Weekend Keto, do not drink any alcohol during
• Eggs with bacon or sausage
the program. While in ketosis, your blood sugar is very low, so
• Keto pancakes and Bulletproof Coffee
alcohol will have a more pronounced effect.
• Breakfast Cheddar Meatballs
If you're fat-adapted or in ketosis, liquor is zero carb and may
be consumed in moderation. Most wine has 1-5 carbs per
LUNCH / SNACK IDEAS
glass. Sweet wine has more carbs. Dark or dry wine has less. • Chicken or veggie-stuffed avocado
• Salad with veggies, chicken, eggs and chopped bacon
TIP: More expensive brands ($10 a bottle and up) are
• Open-faced Soul Bread sandwich
generally lower in carbs. The less expensive brands often add
• Spicy chicken wings
sugars to make up for taste.
• Cauli-Parm Chips
Drink slowly and cautiously. Keto hangovers are ruthless. • Cucumber Avocado Salad
• Bacon Jalapeno Poppers
• Deli meat, cheese and veggie roll-ups
Diet Drinks H I G H - FAT M A I N M E A L S
Artificially sweetened drinks may be a problem. The citric acid
• Bacon Cheeseburger on a Soul Bun; Steak and Soul Roll
in diet soft drinks throws some low carbers completely out of
• Grilled chicken and veggies with a cream or butter sauce
ketosis – stalling progress.
• Mexican Beef and Sour Cream
The sweet taste of diet drinks and zero calorie beverages may • Cilantro Chicken Fried Cauliflower Rice
re-awaken a sugar addiction, causing cravings for sweet,
starchy or carby foods. H I G H - FAT D R I N K S

TIP: If you've stalled for more than 2 weeks, increase your • Water, Plain or Sparkling (Add lemon or lime for flavor.)
healthy fats, cut out all artificial sweeteners and see if it makes • Coffee, Black or with Heavy Cream, Butter, Coconut or
a difference on the scale. MCT Oil (Bulletproof coffee)
• Tea, Plain or with Heavy Cream
• Broth (Chicken, Beef, Veggie)
Side-Effects & Solutions
Reaching ketosis rapidly has potential side effects. Any effects
disappear quickly and won't seriously impact your health.
Keto side effects may include bad breath, constipation, sugar
cravings and flu-like symptoms. These recommendations will
help you avoid or minimize any discomfort.
K E TO B R E AT H
Some low carbers experience a sweet-smelling or “bad breath”
in the first stages of ketosis. This is usually avoided by drinking
plenty of water, brushing teeth twice a day (including your
tongue) and flossing. If the problem persists, try sugar-free
gum or mints after you've reached ketosis.
SU GA R C RAV IN GS
As your body adjusts to your new way of eating, you may
experience cravings for high carb foods. However, the fewer
carbs you eat, the sooner the cravings will subside.
To counteract, eat plenty of fats and protein. After you have
reached ketosis, sugar-free sodas, fat bombs or desserts help
satisfy these cravings.
Low carbers also report dill pickles and drinking pickle juice
resolves sweet cravings.
WAT E R LO S S
Ketosis has a diuretic effect. Drinking water is important to
prevent constipation and dehydration. Water is good for your
cells and banishes bad breath. Drink eight glasses daily.
KETO FLU
Occasionally, new low carbers experience fatigue, headaches,
body aches, difficulty concentrating or other flu-like
symptoms when cutting sugar.
The sugar withdrawal symptoms are fairly mild and pass
quickly. This is temporary. Your body is transitioning from
burning sugar to burning fat for fuel.
S A LT
Salt prevents Keto Flu symptoms. Drink 1-2 cups of broth per
day. (Mix 1 bouillon cube with 1 cup of hot water, or make
from stock.)
BROTH
Broth replenishes electrolytes while you're going through the
transition. Your energy levels will soon return to normal, but
many low carbers enjoy the broth and continue drinking it
beyond the first week.
P OTA S S I U M
Stall Prevention Meal Plan
Potassium prevents "Keto Flu" symptoms. Take a supplement
or go natural. Vegetables are high in potassium. Eat two cups CARB-CYCLING
of veggies and two cups of dark salad greens each day.
Carb cycling means eating more or less carbs, rotated in a
specific way. Cycling higher and lower carb days is a powerful
MAGNESIUM
tool -specifically designed to promote greater fat loss.
Magnesium keeps low carbers “regular,” and helps prevent
constipation and cramps. Magnesium also improves sleep. The Keto Beginning meal plan uses carb cycling to restore
weight, and naturally balance hormones and mood.

PROT EIN
Protein is required to prevent muscle loss. Eat three, 4-6 oz
servings of protein each a day – preferably high fat.

FAT S
Fats are incredibly energizing. And healthy fats are our primary
source of fuel. If you're tired, eat some healthy fats.

Fats are vital ingredients in our cell membranes and necessary

for optimal brain function.

Choose only healthy fat sources like olive oil, coconut oil,
grass-fed butter, avocado oil, MCT oil, etc.
If possible, choose coconut oil or MCT oil. These medium
chain fats aren't stored – they're used immediately for energy.
The Keto Beginning is highly recommended – especially if
you’re not ready for a rapid start, the Atkins Maintenance
phase or an increase in carbs every day.
Stall Breaker Workout
HIIT WORKOUTS BEGINNER HIIT (10 mins)
HIIT workouts use short bursts of energy to burn excess Go hard for 1 minute. Go light for 1 minute. Repeat x 5.
glucose, increase muscle density, burn calories and maximize
your fat loss potential.
30-60 HIIT (9 mins)
HIIT workouts can be done at home, inside or out, and do not Go hard for 30 seconds. Go light for 60 seconds. Repeat x 6.
require any special equipment.

Try running, fast walking, house cleaning, biking, stair 20-40 HIIT (10 mins)
stepping, cross training, elliptical machine, rowing, dancing or
swimming. Go hard for 20 seconds. Go light for 40 seconds. Repeat x 10.

HARD VS. LIGHT 20-20 HIIT (10 mins)

"Go hard" means exercising at a pace that's challenging for
you to maintain for two minutes, but not so challenging that
you cannot complete the entire workout.
"Go light" means at a very slow pace. (walking, or moving your
arms and legs) Your aim is “restful motion.”
Go hard for 20 seconds. Go light for 20 seconds. Repeat x 15.
A D VA N C E D H I I T ( 1 5 m i n s )
Go hard for 20 seconds. Go light for 40 seconds. Repeat x 15.
Keto Food List • Creamed Coconut (unsweetened)
• Greek Yogurt (full fat)
M E AT • Heavy Cream
• Beef, Corned • Sour Cream (full fat)
• Beef, Ground • Soy Milk (unsweetened)
• Hot Dog/Frankfurter: Beef, Pork, Turkey • Whipped Cream (unsweetened)
• Beef: Tongue, Ribs, Roast, Pastrami, Sausage
CHEESE
• Beef, Steak: Filet Mignon, Rib Eye, Round,
Sirloin, Strip • American
• Bologna: Pork, Beef, Chicken • Blue Cheese
• Lamb, Lamb Chops • Cheddar
• Pepperoni: Pork, Beef • Chèvre
• Pork: Bacon, Chops, Ham, Liverwurst, Loin, • Cottage Cheese
Prosciutto, Sausage • Cream Cheese
• Veal • Feta
• Venison • Gouda
• Mozzarella
SEAFOOD
• Parmesan
• Anchovy • Provolone
• Fresh Fish: Bass, Carp, Flounder, Haddock, • Ricotta Cheese
Halibut, Mackerel, Salmon, Sardines, Sole, • Swiss
Tilapia, Trout, Tuna
• Clams SALAD DRESSINGS
• Crab Red Wine Vinegar, Blue Cheese, Creamy Ceaser,
• Lobster Ranch, Olive or MCT Oil and Lemon
• Mussels
• Oysters H E A LT H Y FAT S
• Shrimp
• Almond Butter and Oil
• Squid
• Avocado Oil
E G G S , P O U LT RY & F O W L • Butter
• Coconut Oil
• Eggs • Coconut Shreds
• Chicken: Breast, Legs, Wings • Creamed Coconut
• Duck • Fish Oil
• Goose • Flax Seed Oil
• Quail • Grape Seed Oil
• Turkey: Breast, Ground, Bacon • Hemp Seed Oil
• Macadamia Oil
DIARY & SUBS
• MCT Oil
• Almond Milk (unsweetened) • Mayonnaise (full fat)
• Coconut Cream (full fat) • Olive Oil
• Coconut Milk (unsweetened) • Walnut Oil
LOWEST CARB VEGGIES
• Lemon
• Arugula
• Lime
• Asparagus
• Green Olive
• Bok Choy
• Raspberry
• Broccoli: Floret, Stems, Rabe
• Strawberry
• Cabbage
• Rhubarb
• Cauliflower
• Tomato
• Celery
• Chard NUTS & LEGUMES
• Chicory Greens
• Cucumber Almond, Brazil, Coconut, Hazelnut, Macadamia,
Pecan, Pistachio, Walnut
• Eggplant
• Endive SEEDS
• Fennel
• Garlic • Chia
• Green Bean • Flax
• Jalapeno • Hemp
• Lettuce: Green Leaf, Romaine • Pumpkin
• Parsley • Sesame
• Radish • Sunflower
• Spinach
FLOUR, MEALS & POWDERS
• Zucchini
• Acorn Flour
M O D E R AT E C A R B V E G G I E S • Almond Flour
• Artichoke • Almond Meal
• Brussels Sprouts • Cocoa Powder
• Carrots • Coconut Flour
• Celery • Flax Seed Meal
• Kale • Protein Powder
• Kohlrabi • Psyllium Husk
• Mushrooms • Sesame Seed Flour
• Okra • Stevia
• Onion
KETO DRINKS
• Peppers: Sweet or Hot Red, Sweet Yellow
• Pumpkin • Water: Still or Sparkling
• Snow Pea • Zero Calorie and Diet Soft Drinks
• Spaghetti Squash • Coffee or Tea (especially Bulletproof)
• Turnips • Sugar-Free Cocoa (especially Bulletproof)
• Unsweetened Almond
FRUIT • Unsweetened Coconut Milk
• Avocado
ALCOHOL
• Blackberry
• Blueberry • Hard Liquor: Unflavored
• Cranberry • Wine: Dark or Dry
MCT Asparagus Bacon Cheddar Omelet
2 net carbs for total recipe. (78.5% calories from fat.)

LowCarbeDiem.com
D I R E C T I O N S

Cook 2 slices of bacon in a skillet. Remove and set aside; chop when cooled. Add
1 tablespoon coconut or MCT oil to the skillet and mix with the bacon drippings.

Combine the chopped bacon, chopped asparagus, heavy cream, eggs and ground
flax seeds into a bowl and stir well.

When the skillet is hot, pour in the contents of the bowl. Flip the omelet once,
then add the cheddar cheese. Fold the omelet over in half.

Continue cooking 1 to 2 more minutes, or to desired doneness.

2 slice bacon, cooked
1 tbsp coconut oil (or MCT oil) Nutrition Facts - TOTAL RECIPE
1 oz chopped asparagus
Serving sizes vary. Amounts are for TOTAL Recipe.
1 tbsp heavy whipping cream
Calories 510 Calories from Fat: 401
2 eggs % Daily Values*

1 tsp flax seeds, ground Total Fat 45g 69%

Saturated Fat 27g 133%
1 oz cheddar cheese, shredded Cholesterol 485mg 162%
Sodium 524mg 22%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 2%
Protein 24g

Vitamin A 23%
Vitamin C 13%
Calcium 27%
Iron 14%

* Percent Daily Values are based on a 2000 calorie diet.

No Carb Breakfast Cheddar Meatballs
.3 net carbs per serving for 10 servings.

LowCarbeDiem.com
Preheat oven to 350 F. Place all ingredients in a bowl and mix thoroughly using
your hands.

Roll handfuls of the mixture into 1 1/2 inch balls (or drop by the spoonful) and
place on a baking sheet. Leave room between each ball.

Bake 17 to 22 minutes. Makes about 50 meatballs, 5 balls per serving. Freezes
well.

Serving sizes can vary. Nutrition Facts are for total recipe.

32 ozs sausage, ground
Nutrition Facts - TOTAL RECIPE
1 lb ground beef
Serving sizes vary. Amounts are for TOTAL Recipe.
3 whole eggs
Calories 6326 Calories from Fat: 5264
8 ozs sharp cheddar cheese, shredded % Daily Values*
2 tbsps onion, finely chopped Total Fat 576g 886%
Saturated Fat 233g 1163%
1/2 tsp black pepper Cholesterol 1877mg 626%
Sodium 7977mg 332%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Protein 257g

Vitamin A 63%
Vitamin C 30%
Calcium 191%
Iron 112%

* Percent Daily Values are based on a 2000 calorie diet.

Lace Heart Keto Pancakes
.1 to .2 net carbs per serving for 10 servings.

LowCarbeDiem.com
Combine eggs, cream cheese, vanilla, cinnamon, sea salt and sugar free liquid
sweetener (to taste) in a mixing bowl.

For chocolate pancakes, add 1 teaspoon of cocoa powder. Blend until very
smooth using a wisk, hand mixer or blender. Let batter rest 2 to 3 minutes.

Pour batter into a plastic bag. Seal or twist closed. Add butter to a skillet over
medium heat. Snip one corner off the bag and pipe the batter into the skillet.

Start with a basic heart shape. Add a border. Fill the inside of the design with
squiggles and lines.

2 eggs
3 ozs neufchatel cheese, softened
1/4 tsp vanilla extract
1/2 tsp ground cinnamon
dash sea salt
sweetener, to taste
2 tbsps unsalted butter
1 tsp cocoa powder (optional)
Cook pancakes 3 to 4 minutes, or until undersides are golden brown. Loosen
pancake edges with a spatula and flip each one. Cook for 1 minute longer.
Gently slide pancakes out of the skillet and store in a warm oven until ready to
eat (180 to 200 F). You may also place them on paper towels to cool, then store
in the fridge (lasts a few days) or freezer (lasts a month).
Add butter to the skillet and repeat the steps with remaining batter. Top with
more butter or whipped heavy cream. Makes 10 lace pancakes, 5 to 6 inches in
diameter.

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 583 Calories from Fat: 482
% Daily Values*
Total Fat 53g 82%
Saturated Fat 30g 151%
Cholesterol 551mg 184%
Sodium 484mg 20%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 5%
Protein 22g

Vitamin A 46%
Vitamin C 1%
Calcium 14%
Iron 16%

* Percent Daily Values are based on a 2000 calorie diet.

Cilantro Chicken and Cauli Fried Rice
2 net carbs per serving for 2 servings.

LowCarbeDiem.com
D I R E C T I O N S

Remove the stem from a head of cauliflower and break up the florets.

Process one half of the cauliflower florets in a food processor until it looks like
grains of rice. Empty the cauliflower rice into a bowl. Process the second half of
the florets.

Add coconut oil and butter to a large skillet over medium heat. Add the garlic,
cauliflower rice and lime juice.

Cook for 10 to 12 minutes until cauliflower rice is tender to golden brown,
depending on personal preference.
8 ozs chicken, cooked and shredded
1 head cauliflower, riced Add the shredded chicken and cook until heated through.

1 tbsp coconut oil Remove from heat and toss immediately with cilantro and lime zest.
1 tbsp unsalted butter
Add salt and pepper to taste. Serve hot for a main meal or as a cold salad the
2 clove garlic, pressed
next day.
1 tbsp lime juice
1/4 c fresh cilantro, finely chopped Serving sizes can vary. Nutrition Facts are for total recipe.
1 tsp lime zest
sea salt, to taste
black pepper, to taste
Nutrition Facts - TOTAL RECIPE
Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 612 Calories from Fat: 461
% Daily Values*
Total Fat 51g 78%
Saturated Fat 26g 130%
Cholesterol 180mg 60%
Sodium 149mg 6%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Protein 31g

Vitamin A 42%
Vitamin C 101%
Calcium 6%
Iron 16%

* Percent Daily Values are based on a 2000 calorie diet.

Crispy Cauli Parm Chips
1 net carb per serving (6 chips) for 3 servings.

LowCarbeDiem.com
D I R E C T I O N S

Preheat oven to 400 F. Grate the cauliflower into a bowl or use pre‐riced
cauliflower.

Finely chop the parsley and rosemary. Add both to the cauliflower rice. Toss well,
then mix in parmesan cheese, garlic, salt and pepper.

Form loose balls with the mixture (about 1 inch in diameter) and place them on a
parchment paper‐lined baking tray. Using the bottom of a drinking glass, press
each ball flat.

Bake 5 minutes, turn them over and bake another 5 minutes, until golden brown
1 c cauliflower, grated on top.
1 tsp parsley, chopped
Remove from the oven and allow to cool for a few minutes until crispy.
1/2 tsp rosemary, chopped
1 c parmesan cheese, grated Serving sizes can vary. Nutrition Facts are for total recipe.
1 clove garlic, pressed
sea salt, to taste
black pepper, to taste
Nutrition Facts - TOTAL RECIPE
Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 396 Calories from Fat: 227
% Daily Values*
Total Fat 24g 37%
Saturated Fat 15g 76%
Cholesterol 63mg 21%
Sodium 1521mg 63%
Total Carbohydrates 6g 2%
Dietary Fiber 3g 11%
Protein 35g

Vitamin A 13%
Vitamin C 82%
Calcium 114%
Iron 8%

* Percent Daily Values are based on a 2000 calorie diet.

No Carb Bacon Jalapeno Poppers
.16 net carbs per serving for 12 servings

LowCarbeDiem.com
Remove stems from peppers and cut lengthwise. Remove membranes and seeds
inside the peppers.

Mix black pepper, cheddar cheese and cream cheese together. Stuff each pepper
with the mixture.

Wrap sliced bacon around each pepper half, tucking the ends underneath as
needed.

Place on a greased baking sheet. Bake at 450 F for 10 to 15 minutes until bacon is
fully cooked.

6 whole jalapeno chile peppers Remove from oven and eat while still warm.
6 slice bacon, cut in half
4 ozs neufchatel cheese, softened Serving sizes can vary. Nutrition Facts are for total recipe.

4 ozs sharp cheddar cheese, shredded
dash black pepper
Nutrition Facts - TOTAL RECIPE
Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 995 Calories from Fat: 762
% Daily Values*
Total Fat 83g 128%
Saturated Fat 47g 236%
Cholesterol 238mg 79%
Sodium 1764mg 73%
Total Carbohydrates 5g 2%
Dietary Fiber 3g 11%
Protein 52g

Vitamin A 53%
Vitamin C 83%
Calcium 92%
Iron 12%

* Percent Daily Values are based on a 2000 calorie diet.

Fresh Avocado Cucumber Salad
2 net carbs per serving for 4 servings.

LowCarbeDiem.com
D I R E C T I O N S

In small bowl, whisk together cilantro, garlic, lime juice, olive oil, salt and pepper
until well‐blended.

Slice cucumbers in half cross‐wise. Using a spiralizer, spiral‐cut the cucumbers. If
you don't have a spiralizer, thinly slice the cucumbers or use a vegetable peeler
to cut into ribbons. Place strips on a paper towel and blot dry.

Mix cucumbers and red onion with the olive oil dressing. Add avocado and gently
toss the ingredients together.

Serve as‐is, or on a bed of fresh greens.

Serving sizes can vary. Nutrition Facts are for total recipe.
2 tbsps fresh cilantro, chopped
1 clove fresh garlic, minced
1 tbsp lime juice
3 tbsps extra virgin olive oil Nutrition Facts - TOTAL RECIPE
sea salt, to taste
Serving sizes vary. Amounts are for TOTAL Recipe.
black pepper, to taste
Calories 628 Calories from Fat: 536
3/4 c cucumber (1/2 medium cucumber) % Daily Values*

1/4 c red onion, diced small Total Fat 63g 97%

Saturated Fat 9g 45%
1 c avocado (1 medium HAAS type) Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrates 20g 7%
Dietary Fiber 12g 47%
Protein 4g

Vitamin A 24%
Vitamin C 41%
Calcium 4%
Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.

Seedy Earthy Soul Bread Buns
1.2 net carbs per serving for 16 servings.
Recipe by Souls Song from the Facebook group
Atkins and LCHF - The Road to Success.
Photo by Joan Snydmiller
LowCarbeDiem.com

D I R E C T I O N S

Preheat oven to 325 F. Prepare a 9 x 5 inch bread pan or molds. Beat eggs and
cream of tartar very well on high speed. Add heavy whipping cream. Beat again.

In a separate bowl, beat together sweetener, softened cream cheese (45
seconds to 1 minute in a microwave works well.), melted butter and olive oil.
Blend well on medium speed using a stick blender or hand mixer.

Continue beating, add the egg mixture, then add the xanthan gum ‐ sprinkling it
4 eggs, room temperature in very slowly. (Tip: Add xanthan gum to an empty salt shaker and shake over
the liquid mixture.
1/4 tsp cream of tartar
1/4 c heavy whipping cream (or half and half) Whisk togetther in a separate bowl hemp, sunflower and flax seeds. Add garlic
powder and rosemary (both are optional), baking powder, baking soda, salt and
1 tsp sugar equivalent sweetener protein powder. Optional: Add 1 (packed) tablespoon of debittered brewers
12 ozs cream cheese, softened yeast powder. Fold into the wet mixture by hand, stirring gently just until moist.
Very important: Do not use a mixer or blender. Do not over stir or the bread will
1/4 c unsalted butter, melted become dense.
1/3 c olive oil
Pour into a parchment paper lined or greased 9 x 5 inch bread pan or silicone
1 tsp xanthan gum molds and bake at 325 F 45 to 50 minutes ‐ until it's a rich brown color and a
knife or pick comes out clean.
1/4 c hemp seeds
1/4 c sunflower seeds Store wrapped in plastic in the fridge (lasts a week) or freezer (lasts a month).
1/8 c flax seeds
1 tsp garlic powder (optional)
2 tbsps dried rosemary (optional)
2 1/2 tsps baking powder
1/2 tsp baking soda Nutrition Facts
1/2 tsp salt Amount Per TOTAL Recipe
Calories 3990 Calories from Fat: 2849
1 tbsp brewer's yeast, debittered, packed
% Daily Values*
1 2/3 c unflavored isolate protein powder (0 carb) Total Fat 319g 491%
Saturated Fat 138g 692%
Cholesterol 1444mg 481%
Sodium 2411mg 100%
Total Carbohydrates 46g 15%
Dietary Fiber 27g 110%
Protein 242g

Vitamin A 336%
Vitamin C 170%
Calcium 260%
Iron 106%

* Percent Daily Values are based on a 2000 calorie diet.

Original Low Carb Soul Bread
.9 net carbs per slice for 16 slices.

LowCarbeDiem.com
D I R E C T I O N S

Preheat oven to 325 F. Prepare a bread pan (9" x 5") or molds.

Soften cream cheese. (45 seconds to 1 minute in a microwave works well.) Melt
butter and add to cream cheese. Add in olive oil, heavy whipping cream (or half
and half) and eggs. Blend well using a stick blender or hand mixer.

Add baking powder and xanthan gum to an empty salt shaker and shake over the
liquid mixture. Mix well after each shake to avoid lumps.

Add protein powder, baking soda, salt and cream of tartar to a flour sifter. Sift
12 ozs cream cheese, softened over the wet ingredients. Stir by hand just until mixed. (Do not use a mixer or
blender.) Do not over stir or the bread will become dense.
1/4 c melted butter
1/4 c olive oil Pour into a greased pan or silicone mold and bake at 325 F for 45 minutes, or
1/4 c heavy whipping cream (or half and half) until golden brown. The bread may be dry on top but adding melted butter helps
if you're eating it right away. Once cool, wrap in plastic to store.
4 eggs
2 1/2 tsps baking powder
Serving sizes can vary. Nutrition Facts are for total recipe.
1 tsp xanthan gum
1 2/3 c unflavored isolate protein powder (0 carb)
1/3 tsp baking soda Nutrition Facts - TOTAL RECIPE
1/2 tsp salt Serving sizes vary. Amounts are for TOTAL Recipe.
1/4 tsp cream of tartar Calories 3112 Calories from Fat: 2174
% Daily Values*
2 drop liquid sucralose or stevia (optional) add to wet
ingredients Total Fat 242g 372%
Saturated Fat 119g 593%
Cholesterol 1362mg 454%
Sodium 5525mg 230%
Total Carbohydrates 17g 6%
Dietary Fiber 8g 33%
Protein 218g

Vitamin A 318%
Vitamin C 167%
Calcium 307%
Iron 72%

* Percent Daily Values are based on a 2000 calorie diet.

MCT Buttered Salmon with Caramelized Onion
1 net carb per serving for 2 servings. (74.0% calories from fat.)

LowCarbeDiem.com
D I R E C T I O N S

Grill the salmon fillet until tender. Cook a few onion pieces in a skillet until they
reach a caramel color. Remove from heat and set aside on a plate.

Heat butter, coconut or MCT oil and lemon juice in the skillet. Blend well.

Pour the sauce over the salmon and sprinkle with chopped dill. Pair with a salad,
or side of broccoli or cauliflower (add the carbs!). Serve immediately.

Nutrition Facts - TOTAL RECIPE

8 ozs salmon fillet
Serving sizes vary. Amounts are for TOTAL Recipe.
1/4 c onion, sliced Calories 696 Calories from Fat: 515
1 tbsp unsalted butter % Daily Values*
Total Fat 61g 94%
1 tbsp coconut oil (or MCT oil) Saturated Fat 107g 535%
1/4 tsp lemon juice Cholesterol 176mg 59%
Sodium 155mg 6%
1/4 tsp fresh dill, chopped fine Total Carbohydrates 3g 1%
Dietary Fiber trace 2%
Protein 46g

Vitamin A 14%
Vitamin C 4%
Calcium 4%
Iron 10%

* Percent Daily Values are based on a 2000 calorie diet.

MCT Mexican Ground Beef & Sour Cream
2.5 net carbs per serving for 2 servings. (79.7% calories from fat.)

LowCarbeDiem.com
D I R E C T I O N S

Brown the ground beef and onions in a skillet. Add a bit of water and taco
seasoning (Check for carbs!) or Mexican spices to taste.

Mix and simmer for 10 to 15 minutes. Remove from heat and top with hot
pepper cheese. Stir lightly until just blended.

Mix 1 tablespoon of coconut or MCT oil with 2 ounces of sour cream. Blend well.

Serve with the sour cream mixture on the side.

1/2 lb ground beef
Nutrition Facts - TOTAL RECIPE
1/4 c onion, diced
2 tbsps water Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 1173 Calories from Fat: 935
Mexican spices, to taste % Daily Values*
2 ozs hot pepper cheese, shredded Total Fat 104g 160%
Saturated Fat 54g 268%
1 tbsp coconut oil (or MCT oil) Cholesterol 278mg 93%
2 ozs sour cream Sodium 1065mg 44%
Total Carbohydrates 5g 2%
Dietary Fiber trace 2%
Protein 54g

Vitamin A 9%
Vitamin C 5%
Calcium 9%
Iron 23%

* Percent Daily Values are based on a 2000 calorie diet.

MCT Ranch Chicken Avocado Salad
2 net carbs for total recipe. (81.1% calories from fat.)

LowCarbeDiem.com
D I R E C T I O N S

Chop the avocado, provolone cheese and chicken.

Mix 2 tablespoons of ranch dressing with 1 tablespoon of coconut or MCT oil.
Blend well.

Combine all ingredients in a bowl and serve on a pile of fresh letuce and spinach
leaves. Garnish with a few thin slices of red onion and speckles of tomato or red
sweet peppers.

1/4 lg avocado (HASS type) Nutrition Facts - TOTAL RECIPE

1 oz provolone cheese Serving sizes vary. Amounts are for TOTAL Recipe.
4 ozs chicken, cooked and chopped Calories 593 Calories from Fat: 482
% Daily Values*
1 c lettuce, your choice Total Fat 58g 89%
1 c spinach leaf Saturated Fat 24g 122%
Cholesterol 99mg 33%
2 tbsps ranch salad dressing Sodium 669mg 28%
1 tbsp coconut oil (or MCT oil) Total Carbohydrates 6g 2%
Dietary Fiber 4g 17%
1 slice red onion (optional) Protein 25g

Vitamin A 66%
Vitamin C 25%
Calcium 28%
Iron 15%

* Percent Daily Values are based on a 2000 calorie diet.