K

THE ULTIMATE

KETO DIET GUIDE

TIPS AND TRICKS

TO BECOME
A KETO EXPERT

BONUS RECIPES
TABLE OF CONTENTS

I. INTRODUCTION 3

II. THE ESSENTIALS – TIPS FOR THE VERY BEGINNING 4

WHAT TO BUY IN THE STORE – KETO FOOD LIST 5

III. TIPS AND TRICKS 6

1. DINING OUT ON KETO 7

2. HOW TO GET INTO KETOSIS QUICKER 12

3. HOW TO GET BACK INTO KETOSIS AFTER A CHEAT 13

4. KETO SWAPS – TRICKS HOW TO MAKE ORDINARY

RECIPES EXTRAORDINARY KETO VERSIONS 14

4.1. KETO VERSIONS

AND SUBSTITUTES FOR NON-KETO FOODS 15

4.2. KETOGENIC SWAPS 17

IV. COOK-FAST-EAT-SLOW RECIPES 18

1. MAIN DISHES/KETO “CHEAT” FOODS 19

2. SWEET TREATS 27
I. Introduction

If you are reading this, you have already made the

decision to lead the Keto Lifestyle. The reasons could be numerous –
from the desire to shed some pounds and have your beach body, to
searching new approaches to help you with some health conditions
or problems.
No matter the reason, we want you to know that you are not alone
on your journey – we are here to help you, support you, motivate
you throughout the process.
We’ve got some tips, tricks, recipes and ideas for you that will make
things a little bit easier, less stressful and maybe even a big FUN!
So, enjoy!

3
II. THE ESSENTIALS – TIPS
FOR THE VERY BEGINNING
Getting started with Keto may seem
overwhelming, but we’ve break it down for you! In fact, it’s
pretty simple! The first step is to clear your pantry, fridge
from all carb foods like bread, flour, pasta, sugar, sweets,
juices, etc.

After that,
LET’S GO SHOPPING!

4
WHAT TO BUY IN THE MEAT, POULTRY, AND EGGS
STORE KETO FOOD LIST Best:
 Chicken  Turkey  Organ meats
The keto diet is, unarguably, a major diet overhaul. And it’s easy  Beef  Lamb  Organic eggs
to get intimidated especially when you’re a beginner who’s still  Game  Veal  Pork
not sure where to begin from! But worry no more; if you’re here,
 Bacon  Sausage*
you’ve got the first step down: that’s listening to your body and
taking a giant leap towards the keto lifestyle to improve your (*Check the label and avoid
health and well-being! brands with unwanted
sugars and starches)
One of the best ways to kick-start your new routine is with a
bona fide keto grocery list that’s as easy to recall as your phone
number. So, all you have to do is save the following shopping list
and go to the nearest supermarket

SEAFOOD OILS
It comes as no surprise that oils, no matter if they come from nuts like
Best: walnuts or fruits like olives, are a rich source of keto-friendly healthy
 Fatty fish & white fish  Lobster  Crab fats. As each of them boast of its own unique flavor, we strongly
 Octopus  Mussels  Scallops recommend you to fill your pantry according to your preference.
 Oysters  Squid  Shrimp Best:
 Extra-virgin olive oil  Avocado oil
 Coconut oil  Coconut butter
 Nut oils  MCT oil

LOW CARB VEGGIES

Not all the vegetables are created equal. While the starchy veggies
NUTS AND SEEDS
(think: sweet and regular potatoes) are NO-NO, opt for low carb veggies Best:
that are high in fiber, antioxidants, vitamins, and minerals. What’s even  Macadamia nuts  Brazil nuts
better? They also make great carriers to add fats to!  Walnuts  Pecans
Best:  Hazelnuts  Chia seeds
 Greens  Asparagus  Hemp seeds  Flaxseeds
(Lettuce, Kale,  Bok choy  Pumpkin seeds  Sesame seeds
Swiss Chard, collard,  Celery
turnip, mustard  Kohlrabi
and spinach)  Herbs
 Mushrooms  Broccoli
 Zucchini

LOW-SUGAR FRUITS DAIRY PRODUCTS

Dairy products are an amazing source of good fats, protein, and calcium.
Best: What’s more? They are naturally rich in omega-3 and on a whole make
 Tomato  Avocado high-quality keto-friendly foods.
 Coconut  Lemon and lime
Best:
 Blackberries  Raspberries
 Butter and Ghee
 Blueberries  Strawberries
 Cheeses (mozzarella, blue cheese, brie,
cream cheese, camembert, colby, gouda,
goat cheese, muenster, provolone, Swiss cheese, etc.)
III. TIPS TRICKS
d
an

6
 1. DINING OUT ON KETO
When you’re on a ketogenic diet, dining out can put your
willpower to the ultimate test. Even though most menus tend to be rich in
carbohydrates, there are still strategies you can follow. To begin with, most
restaurants have their menus published online, meaning you can have a good
idea of what you’re going to eat before leaving the house.

7
 Bump Up The Fat
Train yourself to seek out options that are high in fat, moderate in protein and low
in carbohydrates. This will give you the best chance of staying in a ketogenic state. If you’re having
beef, go for a ribeye steak. If you’re having chicken, go for dark meat over chicken breast. Salmon,
sausages, bacon, eggs, and avocados are also great food choices.
There are also ways to add fat to your meal. High in healthy monounsaturated fat, olive oil is one of
the most powerful weapons in the keto dieter’s arsenal. A generous drizzle will help to boost the
fat proportion of any plate. Some keto-dieters even carry a small bottle with them.
Most of the restaurants begin their service with bread and butter, so you can skip the bread and
add the butter to your meal when it’s served.
Unfortunately, desert is probably off the menu since virtually all items are centered around simple-
carb ingredients. That is unless you’re lucky enough to visit a restaurant that has one or two low
carb options. There’s no harm in asking.

Subtract The Starchy Sides

Whether it’s rice, potatoes, pasta, or bread most restaurants will let you take out
the starches and maybe replace with lettuce or veggies. A bun-less burger or bread-free sandwich
is also a doable option. Many places give you the option between a wrap and a salad bowl. If it’s
not possible to switch out the starches, then you can always separate the starches once your meal
is served.
If any waiter appears judgmental, simply explain that you’re on a restrictive diet due to a medical
issue. This will help to get him on your side and accommodating your needs.

Beware Of Sauces, Condiments, Dressings, and Dips

Even though a salad may look healthy, it could be drenched in a sugary dressing.
If this is the case, it’s better to stick with extra virgin olive oil. Always avoid ketchup but feel free
to enjoy full-fat mayonnaise. With mustard, sweet things like honey-mustard tend to contain plenty
of sugars, whereas others, such as Dijon or English mustards are generally carb-free. However, one
of the best ways to boost the healthy fat content of any meal is by ordering either an appetizer or
side of guacamole, since the key ingredient is avocados.
With sauces, it can be pot-luck, which is why it’s best to do your research beforehand. While a
rack of ribs may seem like an ideal high-fat, low-carb meal, it may be coated with BBQ sauce
packed with sugars. A béarnaise sauce, on the other hand, would be a great choice as it mainly
consists of fat. If you’re unsure, ask the restaurant to leave sauces and dressings out completely.

8
 Beverages
It’s especially important to stay
hydrated by drinking plenty of water when following a
ketogenic diet. While water is not the most glamorous
choice of beverage when you’re eating out, just remember:

Diet sodas contain zero calories, so they won’t directly

TIPS and TRICKS

affect your ketogenic state. Be mindful, however, that the

consumption of artificial sweeteners has been proven to
affect taste palettes, leading to increased sugar cravings.

Avoid juices or smoothies with added sugars or those

that contain sugary fruits such as mangos, bananas, or
oranges. They will quickly kick you out of ketosis.

If you’re drinking alcohol, it’s best to avoid beer, cider, and

sweet wines. Hard liquor is a better choice if you want
to remain in ketosis. Dry red and white wines, as well as
low-carb beers, could be OK, provided that your plate is
relatively carb-free. Beware also that alcohol has a far
more potent and rapid effect when in ketosis. This is due
to a lack of glycogen in the body, which would normally
slow down the process.

9
10
 Winning The Psychological Battle

When dining out, willpower and motivation are put to

the ultimate test. That’s why it helps to choose your friends wisely. Being
around other health-conscious individuals will make it easier to follow
TIPS and TRICKS

your diet. Also, by explaining things early on, your company won’t get
offended when you turn down a beer.

So, what happens if you do end up binging on carbs? Remember that we’re
all human and it’s not the end of the world. Simply enjoy your evening and
let go of any anxiety. Tomorrow is a new day where you can reset your
focus and get back into ketosis.

11
 2. HOW TO GET INTO KETOSIS QUICKER
Here are some basic tips for you to follow to
speed up the process of entering in Ketosis (+ bonus recipe to help
you burn more fat!)

 Drink plenty of water

 Drink electrolytes – as supplements and don’t be scared to add
salt to your food and water
 Get active – include upper/lower body splits, HIIT training or
whatever activity you love
 Caffeine – drink a cup or 2 of coffee or use a Caffeine supplement
 Try fasting – 14 hours for women, 16 hours for men, in the best
scenario, skip the breakfast
 Drink MCT’s
 Eat more fat
 Drink green tea
 Add Apple Cider Vinegar to your meals – add it to your salads or soups

ACV
BONUS RECIPE
You can also try this recipe
and drink it before a meal
Add 1-2 tablespoons of ACV to a glass of water,
pinch of pink salt, 1-2 tablespoons lime juice and
optional flavored stevia drops to make it tastier.

12
 3. HOW TO GET BACK INTO KETOSIS AFTER A CHEAT
So, it happened. You ate all the carbohydrates in the world (ha-ha!)
pizza, donuts, chocolate bar or whatever you’ve craved for.
Let us tell you something – IT’S NOT A BIG DEAL!
Read on to see how can you get back on track after you’ve slipped.
TIPS and TRICKS

/ Do some Intermittent Fasting

After the carb loading you have made, your body is full of glycogen, so an Intermittent
fasting is a great option to start depleting the stored glycogen. Here’s some directions
how to best utilize this tool:
If you had your cheat meal later in the day, just don’t eat anything afterwards. If you
had it in the morning/ noon, eat protein and salads no later than 8-9 p.m. and then
stop eating for 14 (women)-16 (men) hours. It’s best to skip the breakfast. After you
wake up, have a glass of warm water, green tea and a cup of coffee. Remember not to
add any creamers, sweeteners, milk to your coffee.

/ Exercise
It’s best to do your workout after you wake up, on a fasted state. Utilize those carbs
and get some nice pump with a good gym session. You can do whole body split with
heavier weights and shorter rests. HIIT cardio is also a great option, but fasted cardio
and low-moderate activities are also fine. Stick to what works for you and won’t harm
you.

/ Hydrate
Drink plenty of water! You can add apple cider vinegar and some pink salt in it.

/ Drink coffee/ use caffeine supplement

It will help you burn more fat and have more energy.

/ Eat your normal keto meals

After you break your fast, have your protein and fat-rich meals and watch your
carbohydrates closely. Eat your normal way, like you’ve never had a cheat. It’s that
simple.

/ BREATHE!
Don’t be so hard on yourself. Everyone wants to enjoy some “naughty” food
sometimes. It’s not the end of the world. Don’t feel like you’re not worthy enough, that
you don’t have willpower and you are less of a human. Just follow your journey and
everything will be alright!

13
4. KETO SWAPS
TRICKS HOW TO MAKE ORDINARY RECIPES
EXTRAORDINARY KETO VERSIONS

14
 F O R N O N - K E T O FOODS
VE R SIO NS A N D SUBSTITUTES won’t see the diff
erence
4.1 . KE TO food s. W e be t you
aps for non-keto
e great sw
table below , you can see som more!
In th e
enjoy th e low -carb versions even
and you will

T O S U B S TI T U TE
KE
Regular food Cauliflower “rice
”(chopped cauliflower)
Rice

ur Almond flour
Regular plain Flo Coconut flour
pudding
Chia seeds/ chia
Oatmeal
Keto Granola*
Granola the table)
(see recipe below
TIPS and TRICKS

h
Cauliflower mas
Potato mash
room buns
Portobello mush
Hamburger buns Lettuce leaves
Flaxseed wraps
Taco Shells Lettuce leaves
chini n o o d le s a.ka. “Zoodles”
s Zuc
Spaghetti/noodle
Kale chips
Chips
Spinach chips
Pork rinds
Stevia
Sugar
Erythritol
Monk fruit
Raw Cacao Nibs
Chocolate a -s we e ten e d d ark chocolate
Stevi
)
(over 75% cacao
Berries
Sugary fruits
browns
Cauliflower hash
Hashbrowns
st
Almond flour cru
Pizza crust Cheese crust
Meat crust

15
Keto Granola Ingredients:
BONUS RECIPE • Pumpkin seeds
• Coconut shredz, unsweetened
• Flaxseeds
• Hemp seeds
Directions: • Pecans
• Preheat the oven to 180o C/350o F. • Raw cacao nibs, crushed
• Melt coconut oil. • Coconut oil
• Mix the nuts, seeds and cinnamon with the melted coconut oil, so everything is well coated. • Cinnamon
• Place in a baking dish and bake for 15-20 minutes, checking and stirring the mixture every 2-3 Adjust your quantities as you
minutes.  Store in a glass jar and enjoy everytime you want! wish. Make plenty in advance, so
• You can go wild with the spices: cinnamon, ginger, nutmeg, lemon zest, cardamom, vanilla bean you could have ready granola for
- whatever you like! days.
16
4.2. KETOGENIC SWAPS

KETO Also KETO

Coconut flour (1:4 ratio – 1 cup

Almond flour
almond is 1/4 cup coconut flour)

Almond milk
Full-fat milk Coconut milk

Heavy cream Coconut cream

Yogurt Coconut yogurt

Flax egg (1 tbsp flaxseed +2.5

tbsp water)
Egg Chia egg (1 tbsp chia seeds +3
tbsp water)

Butter
Ghee butter
Coconut oil Olive oil
Avocado oil

17
 A T- SL O W )
K - FA S T - E
IV. (COO EAT” FOODS
ES / KETO “CH
.1 MAIN DISH
20
O R TO BE LL O BUN BURGER
P 21
“P IZ Z A ”
PORTOBELLO 22
N BU R G E R
AVOCADO BU 23
K E N B R E AS TS
STUFFED CHICla, tomato and basil
with Mozz
arel
24
C H IC KE N B REASTS
STUFFED pinach
esan and s
with Parm 25
A D
SHRIMP SALine nuts and tomatoes
g, p
with iceber 26
G GIE H A S H BROWNS
KETO VE
EATS
2. SWEET TR 28
Y
KETO BOUNT 30
F A T BO M B S
BLUEBERRY 31
Y FA T B O M BS
STRAWBER R
32
A T B O M B S
BROWNIE F
3
CA D A M IA FAT BOMBS 3
MA 34
RECIPES
A O P U D D IN G
KETO CAC
R 35
CAULIFLO’NW’CEREAM PUDDING
COOKIES 36
C O N U T B A LLS
BAKED CO

18
1. MAIN DISHES / KETO “CHEAT” FOODS

19
 Portobello Bun Burger

Directions: Ingredients:
For the burger “buns”: • 2 Portobello mushrooms
• Preheat your oven to 180o C/ 350o F and line a baking • 1 egg
dish with parchment paper. • 1/2 small avocado
• Wash the Portobello Mushrooms, and cut off the stem. • 1 lettuce leaf
• Place them onto the prepared baking dish. • 2 tablespoons full-fat mayonnaise
• Mix the olive oil with the salt, pepper and garlic. • Arugula
• Coat the mushrooms well with the olive oil mixture. • 2 teaspoons sesame seeds
• Bake the mushroom “buns” in the preheated oven for • 1 tablespoon olive oil
10 minutes, then flip them over, top with sesame seeds • 1 tomato slice
and bake for another 10 minutes or until golden. • Himalayan pink salt, to taste
• Pinch of black pepper
• Pinch of garlic powder
For the Filling:
• Heat a skillet on a high heat and fry your egg. You can
use a teaspoon butter.
Construct your burger:
• Place 1 mushroom cap.
• Mash the avocado with olive oil, pink salt, drizzle of
• Spread the avocado mash.
lemon juice, black pepper.
• Then it’s egg’s and tomato’s turn.
• Sprinkle with cheese.
• Arrange the lettuce and arugula.
• Add mayo.
• Place the other mushroom “bun”.

NOTE: Feel free to make the burger filling with whatever you want to.
You can add baked or fried bacon, meatball, etc.
20
 Portobello “Pizza”

Directions: Ingredients:
• Preheat your oven to 180o C/ 350o F and line a baking • 2 Portobello mushrooms
dish with parchment paper. • 4 tablespoons sugar-free tomato sauce
• Wash the Portobello Mushrooms, and cut off the • Grated Parmesan cheese
stem. Scrape out the dark gills from the mushrooms • 1 cup Spinach
with a spoon. • 1 tablespoon Ghee butter
• Place the mushrooms onto the prepared baking dish. • 1 tablespoon olive oil
• Mix the olive oil with the salt, pepper and garlic. • Pinch of Himalayan salt
• Coat the mushrooms well with the olive oil mixture. • Pinch of black pepper
• Heat a skillet over medium high heat and grease it • Basil, to taste
with the Ghee butter. • Oregano, to taste
• Cook the spinach until wilted, season with salt and • Garlic powder / 1 fresh garlic clove,
pepper. crushed
• Mix the tomato sauce with basil and oregano, if you
wish.
• Divide the sugar-free tomato sauce, cooked spinach
and grated Parmesan cheese among each Portobello
mushroom.
• Place your mini “pizzas” onto the prepared baking
dish and bake in the preheated oven for 15 minutes
or until cheese is nicely brown. Enjoy!

NOTE: You can add other toppings that you like

Chorizo, Pepperoni, some meat, if you wish!
21
 Avocado Bun Burger

Directions: Ingredients:
• Cut avocado in 2 equal halves. • 1 medium avocado
• Cut 1 half with a knife to flatten it. • 3 stripes bacon
• Drizzle the avocado halves with the olive oil, the fresh • 1 tomato slice
lemon juice and sprinkle with salt and black pepper. • 1 egg
• Heat a skillet over high heat, add the butter and fry the • 2 teaspoons olive oil
bacon and the egg. • 2 teaspoon Ghee butter, for cooking
• Construct your burger: Add the tomato slice, bacon, egg • Sesame seeds, for decoration
and the 2nd half of the avocado. • 1 tablespoons freshly squeezed
• Sprinkle with sesame seeds and enjoy! lemon juice
• Pinch of Himalayan salt
• Pinch of black pepper

22
 Stuffed Chicken Breasts
with Mozzarella, tomato and basil (“Caprese” chicken)

Directions: Ingredients:
• Preheat your oven to 200 C / 400 F. • 2 chicken breasts
• Using a sharp knife, cut a pocket into the side of each • 1 tablespoon olive oil
chicken breast. • 1 medium-sized tomato
• Rub chicken breasts with olive oil salt, black pepper. • 4 oz / 114 g Mozzarella cheese
• Slice the tomato and Mozzarella into thin slices. • 2 tablespoons shredded Parmesan
• Stuff the chicken breasts’ cuts with the cheese and cheese
tomato; add 1 or 2 fresh basil leaves. • Basil leaves, fresh
• Sprinkle the chicken breasts with basil, oregano and • Salt
shredded Parmesan cheese. • Black pepper
• Bake in the preheated oven for 30 minutes, or until • Oregano
breasts are fully cooked and cheese has melted and • Basil
golden brown.
• Enjoy with a salad!

23
 Stuffed Chicken Breasts
with Parmesan and spinach

Directions: Ingredients:
• Preheat your oven to 200o C / 400o F. • 2 chicken breasts
• Using a sharp knife, cut a pocket into the side of each • 90 g / 3 oz cream cheese
chicken breast. • 1/2 cup chopped spinach
• Rub chicken breasts with olive oil salt, black pepper. • 1 tablespoon olive oil
• In a bowl, mix together the cream cheese, chopped • Pinch of black pepper
spinach, garlic powder and half of the Parmesan • Pinch of pink Himalayan salt
cheese. • Garlic powder, to taste
• Stuff every chicken breast with the cream cheese • Pinch of red pepper
mixture. • 30 g / 1 oz grated Parmesan cheese
• Sprinkle with the rest of the Parmesan cheese and the • 2 tablespoons mayonnaise, for
red pepper. serving
• Bake in the preheated oven for 30 minutes, or until
breasts are fully cooked and cheese has melted and
golden brown.
• Serve with the mayonnaise and enjoy with a nice big
salad!

24
 Shrimp salad
with iceberg, pine nuts and tomatoes

Directions: Ingredients:
• Heat the butter in a skillet over medium high heat. • 0.5 lbs / 230 g shripms
• Add the shrimps to cook with half of the lemon juice. • 1/2 tomato
Sprinkle with pink salt and black pepper. • 1 cup iceberg lettuce
• Cook the shrimps until opaque and pink and remove • 1 tablespoon pine nuts
from heat. • 1 tablespoon butter / Ghee butter
• Arrange your salad in a big bowl: chop the lettuce, slice • 1 tablespoon olive oil
the tomato, add the shrimps. Add the other half of the • Pink Himalayan salt, to taste
lemon juice. • Black pepper, to taste
• Sprinkle with more salt and pepper and oregano. Top • Oregano, to taste
with pine nuts and enjoy! • The juice from 1 lemon, divided

NOTE: You can toast the pine nuts on the skillet,

stirring frequently to prevent burning.
25
 Keto Veggie Hash Browns

Directions: Ingredients:
• Chop the cauliflower in a food processor or with a • 1 Small Head cauliflower
knife. • 1 Large Egg
• Place it in a cheese cloth and squeeze to drain the • 3/4 Cup / 90 g shredded
excess water. Cheddar cheese
• In a bowl, combine the cauliflower with the rest • Pinch of red chilli pepper
ingredients. • garlic powder, to taste
• Line a baking dish with parchment paper and preheat • Pinch of pink Himalayan Salt
your oven to 180o C /350o F. • Pinch of black pepper
• Form 5 or 6 equal patties from the mixture and place
them on the prepared dish.
• Bake for about 20 minutes or until golden brown
• Other option is to prepare your patties in a skillet –
just heat the skillet over medium high heat and driz-
zle with ghee butter or coconut oil. Cook the patties
for 5-6 minutes per side or until golden brown.
• Enjoy your vegetarian patties with a nice salad!

26
2. SWEET TREATS

27
 Keto Bounty

Directions:
For the Bounty Bars/ bonbons:
• Soak the coconut shdredz in the coconut milk for 5-10
minutes.
• Add the rest ingredients, except for the chocolate. Mix
them very well.
• Form the coconut mass into Bounty shape or transfer
it to an ice mold to make it like small bonbons.
• Put them in the freezer for an hour to firm up.
When your coconut bars are firm,
make the coating:
• Chop your chocolate and place it in a heat-proof bowl
• Add a little water (about an inch, or 1 finger) in a sauce
pan and bring it to a simmer over low-heat.
• Add the bowl with the chocolate and wait until it
starts melting. Stir occasionally until fully melted.
Ingredients:
• 180 g / 6 oz cottage cheese
• 50 g / 9 tbsp shredded coconut (un-
sweetened)
• 5 tbsp full-fat coconut milk (also un-
sweetened, read the label carefully)
• Non-calorie sweetener (Stevia, Erythrytol,
Xylitol, etc. – whatever you like) – the
quantity really depends on how sweet
you like it to be
• 100g / 1 chocolate bar, 85% to 100%
cacao (Stevia, or any other sweeten-
er-sweetened, like Lilly’s chocolate, for
example)

Now, let’s assemble everything:

• Take every piece of coconut bonbon with a fork and
coat it well with the melted chocolate.
• Transfer on a plate lined with parchment paper. Repeat
with all bonbons/bars.
• Return in the fridge until firm and enjoy!

28
 Raspberry Fat Bombs

Directions: Ingredients:
• Let the raspberries simmer in a sauce pan on a low to • 1/2 cup / 113 g frozen raspberries or 1
medium high heat, until most of the liquid evaporates, cup /125 fresh
approx. 15 minutes. • 4 tablespoons / 24 g almond flour
• Transfer the cooked raspberries in a medium bowl and • 2 tablespoons / 14 g coconut flour
mix well with the rest ingredients. Add more almond or • 1 tablespoon Erythrytol, stevia, or
coconut flour, if the mixture is too watery. other sweetener of choice
• Place the mixture in the freezer for 10 minutes. • 2 tablespoons / 28 g coconut oil
• Take out the raspberry “dough” from the freezer. • 2 tbsp coconut oil
• Start forming little balls (about 1 tablespoon of the mix- • 1 teaspoon lemon juice
ture) with your hands and place them in a little plastic
container.
• Put the fat bombs in the fridge for an hour and enjoy!
You can save them in the freezer and grab some for a
busy day snack!

29
 Blueberry Fat Bombs

Directions: Ingredients:
• Let the blueberries simmer in a sauce pan on a low to • 1/2 cup / 113 g frozen blueberries or 1
medium high heat, until most of the liquid evaporates, cup /125 fresh
approx. 15 minutes. • 4 tablespoons / 24 g almond flour
• Transfer the cooked blueberries in a medium bowl and • 2 tablespoons / 14 g coconut flour
mix well with the rest ingredients. Add more almond or • 1 tablespoon Erythrytol, stevia, or
coconut flour, if the mixture is too watery. other sweetener of choice
• Place the mixture in the freezer for 10 minutes. • 2 tablespoons / 28 g coconut oil
• Take out the blueberry “dough” from the freezer. • 2 tbsp coconut oil
• Start forming little balls (about 1 tablespoon of the mix- • 1 teaspoon lemon juice
ture) with your hands and place them in a little plastic • 2 tablespoons coconut shreds, to roll
container. Roll the balls in the coconut shreddings. the balls into
• Put the fat bombs in the fridge for an hour and enjoy!
You can save them in the freezer and grab some for a
busy day snack!

30
 Strawberry Fat Bombs

Directions: Ingredients:
• Let the strawberries simmer in a sauce pan on a low to • 1/2 cup / 113 g frozen strawberries or
medium high heat, until most of the liquid evaporates, 1 cup /125 g fresh
approx. 15 minutes. • 4 tablespoons / 24 g almond flour
• Transfer the cooked strawberries in a medium bowl • 2 tablespoons / 14 g coconut flour
and mix well with the rest ingredients. Add more • 1 tablespoon Erythrytol, stevia, or
almond or coconut flour, if the mixture is too watery. other sweetener of choice
• Place the mixture in the freezer for 10 minutes. • 2 tablespoons / 28 g coconut oil
• Take out the strawberry “dough” from the freezer. • 2 tbsp coconut oil
• Start forming little balls (about 1 tablespoon of the mix- • 1 teaspoon lemon juice
ture) with your hands and place them in a little plastic
container.
• Put the fat bombs in the fridge for an hour and enjoy!
You can save them in the freezer and grab some for a
busy day snack!

31
 Brownie Fat Bombs

Directions:
• Mix all ingredients in a bowl until well combined. If the
mixture is runny, add more flour, or if it’s too dry, add
more coconut oil.
• Form small equal balls with your hands.
• Place them in the fridge to firm a little and enjoy as a
snack!
Ingredients:
• 4 tablespoons / 24 g almond flour
• 1 tablespoon raw cacao powder,
unsweetened
• 1 tablespoon Erythrytol, stevia, or
other sweetener of choice
• 2 tablespoons / 28 g coconut oil

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 Macadamia Fat Bombs

Directions: Ingredients:
• Just mix the coconut oil with the macadamia nut • 2 tablespoons coconut oil, melted
butter. • 1 teaspoon macadamia spread
• Place it in a silicone ice mold and put it in the freezer
to firm.
• The recipe is for 1 fat bomb, so you can make as many
as you want to, just multiple the ingredients!

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 Keto Cacao Pudding

Directions: Ingredients:
• In a sauce pan, dissolve the gelatin in 150 ml cold • 400 g / 14 oz cottage cheese
water. • 100 ml / 1/2 cup full-fat milk
• Heat the milk over medium high heat, but don’t bring • 30 g / 2 tablespoons raw cacao
it to a boil. powder, unsweetened
• Mix the warm milk with the gelatin, stirring well. • 1 cacao nib
• Transfer the gelatin mixture into a blender and add • 1 packet Grass-fed gelatin
the rest ingredients. Blend until smooth and creamy. • Stevia, Erythrytol or other no-
• Transfer into a form – you can use silicone mold for calorie sweetener of your choice,
pudding or cupcakes. to taste
• Place it in the fridge for a few hours and enjoy!

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 Cauliflower Cookies’N’Cream Pudding
Directions:
• Just blend all ingredients together, except for the
strawberries. Slice them and arrange them in the
glass/ jar.
• Put your pudding in the fridge for a couple of hours
or overnight (best) and enjoy your dessert!
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Ingredients:
• 8 oz almond milk (unsweetened)
• 1 cup steamed, chopped, frozen
cauliflower
• 1 scoop protein isolate powder,
Vanilla flavor
• 1 tbsp sunflower seed butter
• 1 tbsp chia seeds
• 2 strawberries, for garnishing
 Baked Coconut Balls

Directions: Ingredients:
• Preheat your oven to 180o C/ 350o F and line a baking • 1 cup water
dish with parchment paper. • 1 cup almond milk
• In a large bowl, combine all ingredients. Mix them well • 2 cups coconut flour
to form a sticky dough. Add more or less coconut flour • Stevia, Erythrytol or other sweetener
to adjust the dough consistency. of your choice – to taste (mind that
• Form equal balls (you can make 1 ball from 1 table- coconut flour has its own sweet-
spoons of the dough) from the dough with your hands. ness, so be careful)
• Bake in the preheated oven for 30-40 minutes

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