KetoDietApp.

com

EASY MEAL PREP RECIPES

15 healthy low-carb recipes for maximum
weight loss and improved health

Martina Slajerova
Easy Meal Prep Recipes KetoDietApp.com

Contents
About Martina 3
Happy Meal Prepping! 4
5 Ingredient Chocolate Cereal 5
Chocolate Granola Clusters 7
Pesto Egg Muffins 9
Cod Liver & Egg Salad 11
Creamy Chicken Blue Cheese Salad 13
Cobb Salad in a Jar 15
Butter Chicken 17
Marinara Meatballs 19
Palmini Lasagna 21
German Pork Frikadellen 23
Chicken Parmesan Meatballs 25
Broccoli Salmon Cakes 27
Cozy Fall Beef Stew 29
Soft and Tender Beef Jerky 31
Peanut Butter Chocolate Cups 33
Copyright & Disclaimer 35

Contents, page 2
Easy Meal Prep Recipes KetoDietApp.com

About Martina
Martina Slajerova is a health and food blogger
living in the United Kingdom. She holds a de-
gree in economics and worked in auditing, but
has always been passionate about nutrition and
healthy living.

Martina loves food, science, photography, and

creating new recipes. She is a firm believer in
low-carb living and regular exercise. As a science
geek, she bases her views on valid research and
has firsthand experience of what it means to be
on a low-carb diet. Both are reflected on her
blog, in her KetoDiet apps, and in this book.

The KetoDiet is an ongoing project she started

with her partner in 2012 and includes 10 books
such as The New Mediterranean Diet Cookbook,
The KetoDiet Cookbook, Quick Keto Meals in 30 Minutes or Less, Keto Slow Cooker
& One- Pot Meals, and the KetoDiet apps for the iPhone, iPad and Android (find out
more at ketodietapp.com).

When creating recipes, she doesn’t focus on just the carb content: you won’t find any
processed foods, unhealthy vegetable oils, or artificial sweeteners in her recipes. This
book and the KetoDiet apps are for people who follow a healthy low-carb lifestyle.

Martina’s mission is to help you reach your goals, whether it’s your dream weight or
simply eating healthy food. You can find even more low-carb recipes, diet plans, and
information about the keto diet on her blog: ketodietapp.com/blog.

Contents, page 3
Easy Meal Prep Recipes KetoDietApp.com

Happy Meal Prepping!

Healthy eating doesn’t have to be complicated, and you don’t need to starve to lose
weight. When you eat real food that’s low in carbs, moderate in protein, and high in
fat, you will achieve weight loss by balancing the hormones that control appetite and
fat utilization (insulin, ghrelin, and leptin).

You simply need to adopt a healthy lifestyle that’s also sustainable, so that you’ll nev-
er feel like “dieting” and depriving yourself of tasty foods. That’s what the KetoDiet
approach is all about. That’s what I’ve been doing for years!

Life gets busy, though. If you’re like me, you probably don’t have hours to spend in
the kitchen every day. And that’s no problem! This book features some of my favorite
meal prep meals. They are perfect for batch cooking, freezing and then enjoying on
days you don’t have time to cook.

With love,

Martina

Contents, page 4
Easy Meal Prep Recipes KetoDietApp.com

5 INGREDIENT CHOCOLATE CEREAL

Makes: 10 servings, Hands-on 5 minutes, Overall 20 minutes
Nutritional values (per serving, about 1/2 cup):
Total carbs: 10.1 g, Fiber: 6.1 g, Net carbs: 4 g, Protein: 6.9 g, Fat: 29.6 g, Calories: 310 kcal

INGREDIENTS Apart from coconut milk, almond milk or full-fat

yogurt, you can serve this “cereal” sprinkled on
3 cups coconut flakes (180 g/ 6.4 oz)
top of some chia pudding.
2 cups flaked almonds (180 g/ 6.4 oz)
2 tbsp cacao powder (11 g/ 0.4 oz) Want more flavor? Apart from cacao powder,
2 tbsp melted virgin coconut oil (30 ml) you can add a teaspoon of ground cinnamon or
1/2 cup 90% dark chocolate chips (90 g/ 3.2 oz) some vanilla bean powder.
Optional: 1/8 tsp sea salt
Optional: 1-2 tbsp low-carb sweetener

INSTRUCTIONS
1 Preheat the oven to 150 °C/ 300 °F (fan
assisted), or 170 °C/ 340 °F (conventional). Place
the coconut flakes, almond flakes, cacao powder
and salt in a bowl. If you can’t eat nuts, use more
coconut flakes. Optionally, add sweetener and
salt. Mix until well combined.

2 Add melted coconut oil and combine. Place

in a large baking tray and spread evenly. Bake in
the oven for 10 minutes, mixing the coconut and
turning the tray half way through.

3 Remove from the oven and let it cool down.

Add dark chocolate chips or chopped dark choc-
olate.

4 Serve with coconut milk, almond milk or

full-fat yogurt. Store at room temperature in a
sealed jar for up to a month or freeze for up to 6
months.

Tips:
Can’t eat nuts? Just use more flaked coconut
instead.

5 Ingredient Chocolate Cereal, page 5

Easy Meal Prep Recipes KetoDietApp.com

CHOCOLATE GRANOLA CLUSTERS

Makes: 12 servings, Hands-on 15 minutes, Overall 1 hour
Nutritional values (per serving, about 1/3 cup):
Total carbs: 13.3 g, Fiber: 7.7 g, Net carbs: 5.6 g, Protein: 9.7 g, Fat: 24.8 g, Calories: 302 kcal

INGREDIENTS Store in a sealed container up to three weeks.

2/3 cup flaked almonds (60 g/ 2.1 oz)
1/2 cup roughly chopped cashews (70 g/ 2.5 oz)
1 1/2 cup shredded coconut (113 g/ 4 oz)
1 cup mixed seeds (128 g/ 4.5 oz) - any seeds
such as sunflower, sesame, pumpkin, flaxseed
1/2 cup almond flour (50 g/ 1.8 oz)
1/3 cup sugar-free maple flavored syrup (80 ml/
2.7 fl oz) or low-carb sweetener of choice
1/2 cup almond butter (125 g/ 4.4 oz)
1/3 cup virgin coconut oil (75 g/ 2.6 oz)
1/4 cup raw cacao powder (22 g/ 0.8 oz)
1/4 cup hot water (60 ml/ 2 fl oz)
1/4 tsp sea salt
6 Eat on its own as a snack or serve with yo-
gurt, coconut yogurt or unsweetened almond or
cashew milk. Store at room temperature for up
to a month or freeze for up to 6 months.
Tips:
Not sure about suitable sweetener options? The
best low-carb sweeteners are Erythritol, Allulose,
stevia or monk fruit based sweeteners. You can
also use small amounts of yacon syrup. If you
prefer not to use any sweetener, try adding 1 to
3 teaspoons of cinnamon instead.

INSTRUCTIONS
1 Preheat the oven to 150 °C/ 300 °F (conven-
tional), or 130 °C/ 265 °F (fan assisted). Mix the
cacao and hot water and stir until a thick paste
forms.

2 Mix in the nut butter, then the maple syrup

and melted coconut oil. Add in the salt and stir
until combined.

3 Add the nuts, seeds, coconut flakes and al-

mond meal to a large bowl, and stir to combine.

4 Pour over the chocolate mixture, and stir to

coat evenly. Spread over a lined baking tray and
bake until the granola feels firm to touch, around
40-50 minutes.

5 Let cool completely on the tray before break-

ing it up — this will result in granola “chunks”.

Chocolate Granola Clusters, page 7

Easy Meal Prep Recipes KetoDietApp.com

PESTO EGG MUFFINS

Makes: 10 muffins, Hands-on 5 minutes, Overall 30 minutes
Nutritional values (per serving, 2 muffins):
Total carbs: 3.7 g, Fiber: 1.4 g, Net carbs: 2.3 g, Protein: 13.7 g, Fat: 20.4 g, Calories: 251 kcal

INGREDIENTS
2/3 cup frozen spinach, thawed and excess water Tips:
removed (100 g/ 3.5 oz) Want to add more flavor and protein? Add some
3 tbsp basil pesto (45 g/ 1.6 oz) chopped and crisped up bacon!
1/2 cup kalamata or other olives, pitted (50 g/
1.8 oz)
1/4 cup sun-dried tomatoes, chopped (28 g/ 1
oz)
125 g soft goat’s cheese or feta (4.4 oz)
6 large eggs
sea salt and black pepper, to taste

INSTRUCTIONS
1 Preheat the oven to 175 °C/ 350 °F (fan
assisted), or 195 °C/ 380 °F (conventional).
Squeeze out the excess water from the spinach,
deseed and slice the olives and chop the sun-
dried tomatoes. Crack the eggs into a bowl.

2 Add the pesto and season with salt and pep-

per to taste. Mix until well combined.

3 Divide the spinach, crumbled goat’s cheese,

sun-dried tomatoes and olives evenly into a me-
dium-large silicon muffin pan. (If using a regular
pan, lightly grease with olive oil or ghee.)

4 Pour in the egg & pesto mixture and transfer

into the oven. Bake for 20 to 25 minutes or until
browned on top and cooked inside.

5 When done, remove from the oven and set

aside to cool down. Store in the fridge for up to 5
days. Freeze for up to 3 months.

Pesto Egg Muffins, page 9

Easy Meal Prep Recipes KetoDietApp.com

COD LIVER & EGG SALAD

Makes: 4 servings, Hands-on 10 minutes, Overall 10 minutes
Nutritional values (per serving, about 170 g/ 6 oz + lettuce leaves):
Total carbs: 7.5 g, Fiber: 3.5 g, Net carbs: 4 g, Protein: 15.2 g, Fat: 48.5 g, Calories: 495 kcal

INGREDIENTS Travel friendly tip: Use mason jars to assemple

your salad. Start by adding the creamy egg salad
1/3 cup avocado oil mayonnaise (80 ml)
followed by chopped greens of choice. When
1 teaspoon Dijon mustard
ready to serve, simply tip into a serving bowl!
salt and black pepper, to taste
6 large hard-boiled eggs, peeled and chopped
2 cans smoked cod livers, drained and chopped
(200 g/ 7 oz)
1 medium celery stalk, diced (60 g/ 2.1 oz)
4 medium spring onions, sliced (60 g/ 2.1 oz)
2 tbsp chopped fresh parsley
1 medium avocado, diced (150 g/ 5.3 oz)
1 head baby gem lettuce or leafy greens of
choice (100 g/ 3.5 oz)

INSTRUCTIONS
1 To make the dressing: Combine the mayon-
naise, mustard, salt and pepper in a small bowl
and set aside.

2 To make the salad: Place everything apart

from the lettuce in a bowl, including the dress-
ing.

3 Mix to combine and serve on top of crunchy

lettuce leaves. The salad can be stored in a
sealed jar in the fridge for up to 4 days.

Tips:
Cod livers are a fantastic source of vitamin D, Vi-
tamin A and Omega 3 fats, all of which are ben-
eficial for our health. However, if you’re pregnant
or thinking about having a baby, do not eat liver
or liver products, such as pâté, because these
are very high in vitamin A. Having large amounts
of vitamin A can harm your unborn baby.

Cod Liver & Egg Salad, page 11

Easy Meal Prep Recipes KetoDietApp.com

CREAMY CHICKEN BLUE CHEESE SALAD

Makes: 4 servings, Hands-on 10 minutes, Overall 15 minutes
Nutritional values (per serving, about 390 g/ 13.8 oz):
Total carbs: 10.9 g, Fiber: 3.6 g, Net carbs: 7.3 g, Protein: 55.6 g, Fat: 32.8 g, Calories: 563 kcal

INGREDIENTS Travel friendly tip: Use mason jars to assemble

your salad. Start by adding the dressing, fol-
150 g crumbled blue cheese (5.3 oz)
lowed by diced or shredded chicken, and finally
1/4 cup avocado oil mayonnaise (55 g/ 1.9 oz)
add the chopped celery and broccoli. When
1/2 cup sour cream (115 g/ 4.1 oz)
ready to serve, simply tip into a serving bowl!
1 tbsp apple cider vinegar (15 ml)
1/4 tsp garlic powder
ground black pepper, to taste
600 g cooked chicken breasts, skinless and
boneless, cut into small pieces (1.3 lbs)
4 medium celery stalks, chopped (225 g/ 8 oz)
400 g broccoli florets or tenderstem broccoli
(14.1 oz)

INSTRUCTIONS
1 To make the dressing: Place the crumbled
blue cheese, mayonnaise, sour cream, vinegar,
garlic powder and black pepper in a mixing
bowl. Mix to combine.

2 Steam or boil the broccoli florets until crisp

tender, for 5-7 minutes. Then, place the cooked
broccoli in ice water to quickly cool down. Drain
and set aside. Slice or shred the chicken.

3 To make the salad: Combine the chicken,

celery, broccoli and blue cheese dressing. The
salad can be stored in a sealed jar in the fridge
for up to 4 days.

Tip:
You can use poached chicken breasts or leftover
rotisserie chicken shredded into pieces. If using
raw chicken, you’ll need about 800 g (1.76 lbs) of
raw chicken breasts to get about 600 g (1.3 lbs)
of cooked chicken.

Creamy Chicken Blue Cheese Salad, page 13

Easy Meal Prep Recipes
COBB SALAD IN A JAR
Makes: 4 servings, Hands-on 15 minutes, Overall 30 minutes
Nutritional values (per serving, 1 jar):
Total carbs: 3.7 g, Fiber: 0.9 g, Net carbs: 2.8g, Protein: 45.7 g, Fat: 36.1 g, Calories: 531 kcal
INGREDIENTS
Dressing:
1/4 cup avocado oil mayonnaise (55 g/ 1.9 oz)
1/4 cup full-fat Greek yogurt (63 g/ 2.2 oz)
2 tsp apple cider vinegar or lemon juice
1 tsp minced garlic
2 tbsp finely grated Parmesan (10 g/ 0.4 oz)
Salad:
500 g chicken breasts, skinless and boneless (1.1
lb)
8 slices bacon (240 g/ 8.5 oz)
1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
2 cups shredded lettuce or greens of choice (72
g/ 2.5 oz)
4 eggs, boiled and sliced or quartered
1/2 small red onion, sliced thinly (30 g/ 1.1 oz)
Optional: blue cheese or cubed cheddar and
sliced avocado
INSTRUCTIONS
1 Preheat oven to 180 °C/ 355 °F. Season
chicken and sear on both sides in an oven proof
skillet. Bake for 15-20 minutes until the internal
temperature reaches 75 °C/ 165 °F. Set aside to
cool.
2 Chop the bacon roughly and fry on a skillet
until crisp. Slice the chicken breasts into bite-
sized pieces.
3 Add dressing ingredients into a bowl and
whisk until combined.
4 Place ingredients into a 1-quart (1-L) jar in
Cobb Salad in a Jar, page 15
KetoDietApp.com
the following order. Start with the dressing and
chicken pieces. Optionally, add cheese and/or
avocado. Add shredded lettuce, sliced tomatoes
and bacon pieces. Top with quartered boiled
eggs and red onion slices.
5 Store in a lidded container in the refrigerator
for up to 5 days.
Tips:
Save more time: Use leftover rotisserie chicken
or turkey. It helps to keep keto staples like boiled
eggs and crisped up chicken in the fridge. This
way it will take no more than a few minutes to
make a healthy salad!
The best hard-boiled eggs: To boil the eggs,
place them in a pot and fill with water covering
them by an inch. Bring to a boil over high heat.
Once the water starts boiling, turn off the heat
and cover with a lid. Remove from the burner
and keep the eggs covered in the pot for 13
minutes (10 minutes for medium sized eggs, 15
minutes for extra large eggs). When done, trans-
fer to a bowl filled with ice water and let them sit
for 5 minutes. To peel, remove from the ice water
and crack each egg several times on the kitchen
surface. Gently peel off the shells. Fresh eggs
don’t peel well. It’s better if you use eggs that
you bought 7-10 days before cooking.
Easy Meal Prep Recipes
BUTTER CHICKEN
Makes: 6 servings, Hands-on 30 minutes, Overall 2 hour 30 minutes
Nutritional values (per serving, about 225 g/ 8 oz):
Total carbs: 7.4 g, Fiber: 1.3 g, Net carbs: 6.1 g, Protein: 39.3 g, Fat: 40.9 g, Calories: 561 kcal
INGREDIENTS
Marinated chicken:
900 g chicken breasts (2 lbs)
3/4 cup 5% full-fat yogurt (188 g/ 6.6 oz)
2 tbsp fresh lemon juice (30 ml)
1 tbsp ground turmeric
1 tbsp garam masala
1 tbsp ground cumin
1 tsp ground cinnamon
Stew:
1 stick butter, divided (113 g/ 4 oz)
1 small yellow onion, finely chopped (70 g/ 2.5
oz)
2 cloves garlic, minced
2 tbsp grated fresh ginger (12 g/ 0.4 oz)
1 to 2 red or green chiles, seeds removed,
chopped (14 g/ 0.5 oz)
3 tbsp tomato paste (45 g/ 1.6 oz)
1 cup chicken stock or water (240 ml/ 8 fl oz)
1 tsp sea salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 cups heavy whipping cream (300 ml/ 10 fl
oz)
Optional: fresh cilantro or parsley to serve and
palmini rice, shirataki rice, cauliflower rice to
serve as a side
INSTRUCTIONS
1 Cut the chicken into 1 1/2 inch (5 cm) pieces.
In a bowl, combine all the ingredients for the
marinade. Add the chicken, cover with plastic
wrap, and refrigerate for 2 hours or up to 24
hours.
Butter Chicken, page 17
KetoDietApp.com
2 After 2 hours remove the chicken from the
fridge. Dice the onion and mince the garlic. Peel
and finely chop the ginger. Slice the chili pepper
and discard the seeds.
3 Heat a large pot greased with half of the
butter over medium heat. Add the onion and
cook for 5 to 7 minutes, until fragrant and lightly
browned. Add the garlic, ginger, and chili pep-
per. Cook for another 2 to 3 minutes.
4 Add the marinated chicken, and cook for
about 10 minutes, stirring frequently. Then add
the tomato paste, chicken stock, and the remain-
ing butter.
5 Bring to a boil, then reduce the heat to medi-
um. Cook, uncovered, for 15 minutes.
6 Pour in the cream, and cook for another 5 to
10 minutes. Remove from the heat and let sit for
5 minutes. Season with salt and pepper to taste.
Optionally add cilantro (or parsley) and serve
with palmini rice, cauliflower rice or shirataki rice.
7 Eat warm or let it cool down and store in
the fridge for up to 4 days. For longer storage,
freeze for up to 3 months.
Tip:
To make an easy one pot meal, add any vegeta-
ble sides directly into the pot with the chicken.
You can use chopped okra, cauliflower, egg-
plant, zucchini or broccoli.
Easy Meal Prep Recipes KetoDietApp.com

MARINARA MEATBALLS
Makes: 4 servings, Hands-on 10 minutes, Overall 25 minutes
Nutritional values (per serving, 4 meatballs + sauce):
Total carbs: 15.7 g, Fiber: 1.4 g, Net carbs: 4.3 g, Protein: 22.6 g, Fat: 37.3 g, Calories: 451 kcal

INGREDIENTS Tip:
500 g ground beef (1.1 lb) You can make your own sugar-free pasta sauce
1 garlic clove or 1 tsp garlic powder (marinara sauce). To do that, place the following
1 1/2 tsp onion powder ingredients in a blender or a food processor and
1 tsp apple cider vinegar or coconut aminos process until smooth:
1 tsp sea salt
1 cup cherry tomatoes or regular tomatoes,
1/2 tsp black pepper
chopped (150 g/ 5.3 oz)
1 tsp Dijon mustard
about 1 cup fresh basil leaves
2 tbsp chopped parsley or basil
2 cloves garlic
1 1/2 cups sugar-free pasta sauce (300 ml/ 10 fl
1 shallot or small onion (30 g/ 1.1 oz)
oz)
4 tbsp tomato paste, unsweetened (60 g/ 2.1 oz)
1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
INSTRUCTIONS sea salt and ground pepper, to taste

1 Preheat the oven to 180 °C/ 355 °F (fan as-

sisted), or 200 °C/ 400 °F (conventional).

2 Place all the ingredients in a mixing bowl and

use your hands to combine. Shape into 15 to 16
meatballs, about 33 g (1.2 oz) each. Place the
meatballs on a greaseproof lined baking tray.

3 Bake for about 12 to 15 minutes or until

cooked through.

4 Add the pasta sauce to a skillet and add the

meatballs. Cook to warm through, about 2 to 4
minutes.

5 Option to top with fresh parsley, basil and

cracked black pepper to serve. This meal will be
best served with some zucchini noodles.

6 Store in a container in the fridge for up to 4

days. Freezer for 3 months.

Marinara Meatballs, page 19

Easy Meal Prep Recipes KetoDietApp.com

PALMINI LASAGNA
Makes: 5 servings, Hands-on 15 minutes, Overall 35 minutes
Nutritional values (per serving, about 200 g/ 7 oz):
Total carbs: 8.1 g, Fiber: 2 g, Net carbs: 6 g, Protein: 29.7 g, Fat: 38.8 g, Calories: 503 kcal

INGREDIENTS Add the remaining palmini slices. Top with the

remaining one third of grated mozzarella and
1 can palmini lasagna sheets, drained (225 g/ 8
add grated Parmesan cheese.
oz)
500 g ground beef (1.1 lb) 5 Place in the oven and bake for 20 minutes,
1 1/4 cups sugar-free pasta sauce (300 ml/ 10 fl until golden brown and bubbly on top. Remove
oz) from the oven and let it cool down slightly be-
1 1/2 cups grated mozzarella cheese (170 g/ 6 fore serving. Optionally, sprinkle with some fresh
oz) basil and serve warm.
1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)
6 This lasagna can be stored in the fridge for
INSTRUCTIONS up to 4 days or freezer for up to 3 months.

1 Open the Palmini cans and drain the liquid Tip:

by pouring the content of both cans in a colan-
der. Rinse the palmini slices with water and set
aside.
2 Meanwhile, prepare the Marinara Sauce and
the beef. Place the ground meat in a cast iron
skillet or a non stick pan. (If using cast iron, add
a few tablespoons of water.) Cook over a me-
dium-high heat until browned and opaque, for
about 10 minutes. Add the pasta sauce and cook
to heat through. Take off the heat.
3 Preheat the oven to 200 °C/ 400 °F (fan as-
sisted), or 220 °C/ 425 °F (conventional). Lay the
palmini slices in a single layer on the bottom of
a medium sized deep tray (I used a 20 x 30 cm/
8 x 12 inch tray). Add half of the prepared meat
mixture and evenly spread on top.
Can’t find palmini sheets? Use sliced eggplants
instead!
To do that, slice 2 medium eggplants (500 g/ 1.1
oz total weight) into about 1/2 inch (1 cm) slices.
Brush the eggplant slices with 1 tablespoon of
ghee from both sides.
Place in the oven and bake at 200 °C/ 400 °F (fan
assisted), or 220 °C/ 425 °F (conventional) for 20
minutes. Remove from the oven and set aside to
cool.
Use the cooled eggplant slices instead of the
palmini sheets.

4 Sprinkle with about a third of the grated

mozzarella cheese. Add another layer of palmini
slices. Top with the remaining beef mixture and
sprinkle with another third of grated mozzarella

Palmini Lasagna, page 21

Easy Meal Prep Recipes KetoDietApp.com

GERMAN PORK FRIKADELLEN

Makes: 6 servings, Hands-on 25 minutes, Overall 1 hour
Nutritional values (per serving, 4 medium or 5 small patties):
Total carbs: 3.8 g, Fiber: 1.2 g, Net carbs: 2.6 g, Protein: 40.2 g, Fat: 32.8 g, Calories: 485 kcal

INGREDIENTS 4 Grease a pan with ghee or olive oil. Once

hot, add the patties and cook them in batches.
1 medium brown onion, chopped (110 g/ 3.9 oz)
Do not overfill the pan. Cook on medium- high
4 tbsp cooking fat such as lard or ghee, divided
for 5 to 8 minutes and then flip to cook for an-
(60 ml/ 2 fl oz)
other 5 to 8 minutes, until golden and cooked
500 g ground beef, 5% fat (1.1 lb)
through.
500 g ground pork, 10% fat (1.1 lb)
1 cup ground pork rinds (50 g/ 1.8 oz) 5 Transfer the cooked patties to a plate lined
2 large eggs with paper kitchen towel.
4 cloves garlic, minced
2 tbsp yellow mustard or Dijon mustard (30 g/ 6 Eat hot or cold or let the patties cool down
1.1 oz) and refrigerate for up to 4 days. For longer
2 tsp dried marjoram storage, freeze the patties for up to 3 months.
2 tsp paprika Frikadellen are best served with braised cab-
1/2 tsp crushed caraway seeds bage or coleslaw.
4 tbsp chopped parsley
2 tsp sea salt Tip:
1 tsp ground black pepper For keto-friendly sides, check out these recipes
on our blog (also in our KetoDiet App):

INSTRUCTIONS • Braised Red Cabbage

• Coleslaw
1 Start by cooking the onion. In a pan greased
• Roasted Ranch Radishes
with half of the cooking fat (lard, ghee or duck
• Cheesy Parmesan Cauliflower Mash
fat), cook the chopped onion Until fragrant and
lightly browned, for 3 to 5 minutes. Take off the
heat and set aside.

2 In a bowl combine the ground pork, ground

beef, ground pork rinds, eggs, minced garlic,
mustard, dried marjoram, paprika, crushed car-
away seeds, chopped parsley, salt and pepper.
Mix to combine. Refrigerate for 20-30 minutes.

3 Using your hands, create 24 small patties

(about 57 g/ 2 oz each), or up to 30 smaller pat-
ties (about 45 g/ 1.6 oz each).

German Pork Frikadellen, page 23

Easy Meal Prep Recipes KetoDietApp.com

CHICKEN PARMESAN MEATBALLS

Makes: 4 servings, Hands-on 20 minutes, Overall 20 minutes
Nutritional values (per serving, 5 meatballs):
Total carbs: 1.7 g, Fiber: 0.4 g, Net carbs: 1.3 g, Protein: 36.2 g, Fat: 17.8 g, Calories: 320 kcal

INGREDIENTS Tips:
500 g ground chicken or turkey (1.1 lb) Use these meatballs to make quick lunchbox
1 cup grated Parmesan cheese (90 g/ 3.2 oz) meals! To assemble them, fold some lettuce
1 large egg leaves inside a storage container. Add freshly
1 clove garlic, minced chopped cucumbers, peppers and tomatoes, or
fresh zest from 1 lemon any other vegetables. Add your favorite dressing
2 tsp dried Italian herbs or 2 tbsp any chopped or some avocado oil mayonnaise.
herbs
It’s best to store the vegetables, meatballs and
1/2 tsp sea salt
any dressing separately in 3 containers and
1/4 tsp black pepper
assemble the bowls before serving, or at least on
2 tbsp ghee or duck fat (30 ml)
the same day.
Optional: freshly chopped vegetables, salads or
cauliflower mash to serve

INSTRUCTIONS
1 In a bowl, mix all of the ingredients for the
meatballs: ground chicken, grated Parmesan
cheese, egg, minced garlic, lemon zest, herbs,
salt and pepper. Using your hands, create 25
small meatballs (about 26 g/ 0.9 oz each).

2 Heat a large skillet greased with ghee over

a high heat. Once hot, reduce to medium-high
and add the meatballs.

3 Cook for about 2 minutes or until crisped up

and turn on the other side using a fork. Cook for
another 2 minutes or until cooked through. Place
the cooked meatballs in a bowl and keep warm.

4 The meatballs can be stored in the fridge for

up to 4 days or freezer for up to 3 months.

Chicken Parmesan Meatballs, page 25

Easy Meal Prep Recipes
BROCCOLI SALMON CAKES
Makes: 4 servings, Hands-on 15 minutes, Overall 30 minutes
Nutritional values (per serving, 4 cakes):
Total carbs: 8.3 g, Fiber: 3 g, Net carbs: 5.2 g, Protein: 32.6 g, Fat: 16.2 g, Calories: 305 kcal
INGREDIENTS
1 broccoli (300 g/ 10.6 oz)
400 g canned wild salmon or skinless cooked
salmon (14.1 oz) 1 clove garlic, minced
1 small red onion, finely diced (60 g/ 2.1 oz)
1 tbsp lemon juice (15 ml)
1 tbsp chopped parsley
1 tbsp chopped dill
2 large eggs
2 tbsp coconut flour (16 g/ 0.6 oz)
1/2 tsp sea salt
1/2 tsp ground black pepper
2 tbsp virgin avocado oil or olive oil (30 ml)
INSTRUCTIONS
1 Cut the broccoli into florets and place in a
steamer pot. Add them to a steamer inserted
into a pot with about an inch of boiling water.
Steam for about 5 minutes. Take off the heat and
run cold water over it.
2 Chop the broccoli into small pieces and
place in a mixing bowl. Add all of the remaining
ingredients except the cooking oil in a mixing
bowl: minced garlic, chopped onion, 1 table-
spoon of the lemon juice, 1 tablespoon each of
parsley and dill, eggs, coconut flour, salt and
pepper.
3 Scoop some of the salmon mixture into a 1/4-
cup measuring cup (about 57 g /2 oz) and press
down with the back of a spoon to pack it tightly.
Turn the measuring cup over onto a plate or a
chopping board; repeat until you get 16 patties.
Broccoli Salmon Cakes, page 27
KetoDietApp.com
4 Heat a large pan greased with the virgin av-
ocado oil (or olive oil) over medium heat. Once
hot, add as many patties as you can fit in a single
layer.
5 Cook on each side for 4 to 5 minutes and
use a spatula to flip them over. Do not force the
patties out of the pan: if a patty doesn’t release
when you try to flip it, cook it for a few more
seconds until it’s crisp and ready to flip. Once
cooked, set the cooked patties aside. (If needed,
grease with a little more oil between batches.)
6 To store, place the cooled patties and the
tartar sauce in separate airtight containers and
refrigerate for up to 3 days. These fish cakes can
be frozen for up to 3 months.
Tips:
Instead of canned salmon you can use cooked
skinless salmon fillets. Simply cook the salmon
fillets on a pan lightly greased with olive oil for
about 5 minutes. Flip on the other side and cook
for 2 to 3 more minutes. Let the fillets cool down
and then flake into a bowl.
You can serve these patties with some avocado
oil mayonnaise or aioli, lemon wedges and a
bowl of dressed greens.
Easy Meal Prep Recipes
COZY FALL BEEF STEW
Makes: 8 servings, Hands-on 30 minutes, Overall 1 hour 30 minutes
Nutritional values (per serving, about 285 g/ 10 oz stew):
Total carbs: 11.1 g, Fiber: 5.6 g, Net carbs: 5.5 g, Protein: 31.9 g, Fat: 39.7 g, Calories: 530 kcal
INGREDIENTS
1.2 kg boneless beef such as brisket or braising
steak (2.65 lb)
900 g kohlrabi or turnips (2 lbs)
1 medium red onion, chopped (100 g/ 3.5 oz)
2 tbsp ghee or avocado oil (30 ml)
1 can chopped tomatoes (400 g/ 14.1 oz)
1/2 tsp ground allspice
1 tbsp Hungarian paprika
2 to 3 bay leaves
1 tsp sea salt, or to taste
1/2 tsp ground black pepper
3/4 cup heavy whipping cream (180 ml/ 6 fl oz)
4 tbsp chopped parsley to serve
Optional: cauliflower rice, to serve
INSTRUCTIONS
1 Cut the beef into large 2-inch (5 cm) pieces.
You can use brisket, braising or stewing steak.
Season with a pinch of salt and pepper and set
aside.
2 Peel the kohlrabi. Slice them into about 1/2-
inch (1 cm) pieces. Chop the celery stalks. Set all
the vegetables aside.
3 Peel and dice the onion. Set your Instant Pot
to Sauté and grease with ghee (you will need a 6
or 8-quart/L Instant Pot or pressure cooker). Add
the onion and cook for 3 minutes, until fragrant.
4 Add the beef chunks. Cook for 2 to 3 minutes
or until browned from all sides.
5 Add the canned tomatoes, paprika, allspice,
Cozy Fall Beef Stew, page 29
KetoDietApp.com
bay leaves and sliced kohlrabi. Turn the Sauté
off. Cover with a lid and set to Manual. Cook on
high pressure for 45 minutes. When the program
has finished, let the steam release naturally for
15-20 minutes, and then turn the valve to venting
to release the remaining steam.
6 Once cooked, remove the lid and discard
the bay leaves. Use a ladle to transfer half of the
juices and some of the kohlrabi pieces (no more
than half) into a saucepan. Bring to a simmer
over a medium-high heat and cook for a few
minutes to reduce to about half of the original
volume.
7 Take off the heat and pour in the cream. Use
a stick blender and process until smooth and
creamy. Transfer back into the Instant Pot and stir
to combine. Season with more salt and pepper,
to taste.
8 Serve immediately with freshly chopped
parsley and optionally with some cooked cauli-
flower rice. To store, let it cool down and refrig-
erate for up to 5 days. For longer storage, freeze
for up to 3 months.
Tip:
To make this in a slow cooker, first brown the
onion and meat. Then place all ingredients in the
slow cooker (6 -quart/L or more). Cover with a lid
and cook for 3-4 hours on high or 6-8 hours on
low. Optionally, crisp up in the oven preheated
to 200 °C/ 400 °F for 15-20 minutes. Then, follow
the instructions from step 6.
Easy Meal Prep Recipes KetoDietApp.com

SOFT AND TENDER BEEF JERKY

Makes: 8 servings, Hands-on 15 minutes, Overall 5-6 hours
Nutritional values (per serving, 2 slices):
Total carbs: 0.5 g, Fiber: 0.1 g, Net carbs: 0.4 g, Protein: 10.8 g, Fat: 12.5 g, Calories: 161 kcal

INGREDIENTS slice the pre-cut jerky. Let it cool down at room

temperature.
500 g ground lean beef (1.1 lb)
1/2 tsp onion powder 6 Eat by itself or with low-carb dips like guaca-
1/2 tsp garlic powder mole. Properly dehydrated jerky is travel-friend-
1/2 tsp paprika ly. Keep it in a sealed jar or a Ziploc bag at room
1/2 tsp coarse black pepper or 1/4 tsp fine black temperature for to 3-4 months.
pepper
1 tsp salt (I like pink Himalayan) Tip:
1 tbsp coconut aminos Since your oven will be on for 4-5 hours, make
Optional: 1/2 tsp red pepper flakes 2-3 batches at once!

You can reserve the meat juices for cooking - it

INSTRUCTIONS
will add flavor to your meals! Simply pour in a jar
1 Place all the ingredients in a bowl. Mix using and keep refrigerated for up to a week.
your hands.

2 Place the meat mix on top of a strong parch-

ment paper or a heatproof baking mat and
press down using your hands to flatten. Use a
rolling pin and roll out until you get a rectangular
shape, about 1/4 inch (1/2 cm) thick.

3 Pre-cut the jerky into 16 thin slices using a

pizza cutter. Place in the oven preheated to 90
°C/ 190 °F and cook for 4-5 hours, until dry.

4 Drain the excess juices every 2 hours. Flip-

ping the jerky on the other side half way through
the cooking process will speed up the drying. If
you decide to make two batches of beef jerky,
make sure you use two baking sheets - each for
one batch. You could also use a dehydrator and
dry on a higher temperature setting.

5 When done, remove from the oven and let

it cool down for 5 minutes. Using a pizza cutter,

Soft and Tender Beef Jerky, page 31

Easy Meal Prep Recipes KetoDietApp.com

PEANUT BUTTER CHOCOLATE CUPS

Makes: 4 cups, Hands-on 15 minutes, Overall 1 hour
Nutritional values (per serving, 1 cup):
Total carbs: 11.7 g, Fiber: 7.6 g, Net carbs: 4.1 g, Protein: 6.6 g, Fat: 25.6 g, Calories: 272 kcal

INGREDIENTS 6 When set, pop out of the silicon pan and

keep refrigerated in a sealed container in the
1/3 cup unsweetened peanut butter, chunky or
fridge for up to 5 days. Freeze for up to 3 months
smooth (85 g/ 3 oz)
for longer storage. Enjoy directly from the fridge
2 tbsp virgin coconut oil (30 ml)
or freezer.
3/4 cup sugar-free milk chocolate chips or
chopped chocolate (85 g/ 3 oz) Tip:
flaked sea salt
Instead of sugar-free milk chocolate, try dark
chocolate. The lowest sugar options are dark
INSTRUCTIONS chocolate bars (or chocolate chips) with at least
85% cacao solids, or ideally 90% to 95% cacao
1 Place the peanut butter (smooth or chunky)
solids.
and half of the coconut oil in a bowl and micro-
wave for a few seconds, until soft enough to mix
and combine.

2 Place a bowl over saucepan filled with about

1 cup (240 ml) of water and bring to a boil. Keep
on low heat and make sure the water doesn’t
touch the bowl (or you can use a double boiler).
Add the milk chocolate chips or chopped choc-
olate bar and the remaining coconut oil and let it
melt. Stir to combine and take off the heat.

3 Use a silicon muffin pan and spoon about

a tablespoon (15 ml) into each cup. Place it the
freezer for 10 minutes to set.

4 Add the peanut butter layer, a heaped table-

spoon per cup. Place back in the freezer for 10
minutes.

5 Once set, add the remaining melted milk

chocolate, about 1 tablespoon (15 ml) each.
Sprinkle with a few flakes of sea salt. Return
back into the freezer to set for another 10 to 15
minutes.

Peanut Butter Chocolate Cups, page 33

Easy Meal Prep Recipes KetoDietApp.com

Copyright & Disclaimer

All rights reserved. No part of this e-book may be reproduced or utilized, in any form
or by any means, electronic or mechanical, without prior permission in writing from
the author, Martina Slajerova.

The resources listed in this e-book are not intended to be fully systematic or com-
plete, nor does inclusion here imply any endorsement or recommendation. We make
no warranties, express or implied, about the value or utility for any purpose of the
information and resources contained herein. It is recommended you first consult with
your doctor about this diet plan, especially if you are pregnant or nursing or have any
health issues such as diabetes, thyroid dysfunction, etc., as your health-care provider
may need to adjust the medication you are taking. Further, this diet plan is not in-
tended for the treatment or prevention of any disease, nor as a substitute for medical
treatment, nor as an alternative to medical advice.

Recommendations outlined herein should not be adopted without a full review of

the scientific references given and consultation with a health care professional. If you
need guidance, I suggest you consult this diet plan with a health professional experi-
enced in low carbohydrate and ketogenic diets.

Contents, page 35