Category: Chapter 3

Serves 2 / Prep time: 5 minutes

Lovers of the popular candy featuring chocolate and peanut butter will enjoy the same flavor combination for breakfast or a filling snack. For a more chocolaty taste, add a teaspoon of good-quality cocoa powder and a couple drops of liquid stevia. These additions will not add any fat, protein, or carbs to the smoothie, just 3 calories per serving.

1 cup water
¾ cup coconut cream
1 scoop chocolate protein powder
2 tablespoons natural peanut butter
3 ice cubes

1. Put the water, coconut cream, protein powder, peanut butter, and ice in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

PER SERVING 

Calories: 486; Fat: 40g; Protein: 30g; Carbs: 11g; Fiber: 5g;
Net Carbs: 6g; Fat 70%/ Protein 20%/ Carbs 10%

Serves 2 / Prep time: 10 minutes

You might be taken aback by the unusual color of this smoothie—it’s kind of greenish brown—but the taste is similar to raspberry cheesecake. Kale is a perfect addition to smoothies because it has a less assertive taste than some other greens. Kale is also a spectacular source of vitamin K and very high in vitamins A and C.

1 cup water
½ cup raspberries
½ cup shredded kale
¾ cup cream cheese
1 tablespoon coconut oil
1 scoop vanilla protein powder

1. Put the water, raspberries, kale, cream cheese, coconut oil, and protein powder in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

PER SERVING 

Calories: 436; Fat: 36g; Protein: 28g; Carbs: 11g; Fiber: 5g;
Net Carbs: 6g; Fat 70%/ Protein 20%/ Carbs 10%

Serves 1 / Prep time: 5 minutes

The cashew milk and heavy cream combine to create an absolutely luscious smoothie that is tart enough to be refreshing and still makes for a satisfying breakfast or snack. If you add a few ice cubes, it will be like enjoying a rich citrus sorbet instead of a healthy breakfast. A couple leaves of fresh mint will also enhance the fresh flavor.

1 cup unsweetened cashew milk
¼ cup heavy (whipping) cream
¼ cup freshly squeezed lemon juice
1 scoop plain protein powder
1 tablespoon coconut oil
1 teaspoon sweetener

1. Put the cashew milk, heavy cream, lemon juice, protein powder, coconut oil and sweetener in a blender and blend until smooth.

2. Pour into a glass and serve immediately.

SUBSTITUTION TIP 

Almond milk or coconut milk are also fine choices instead of
cashew milk if you prefer those products. Each type of milk adds a slightly different flavor to the smoothie, so try them all to get the right combination for your palate.

PER SERVING 

Calories: 503; Fat: 45g; Protein: 29g; Carbs: 15g; Fiber: 4g;
Net Carbs: 11g; Fat 80%/ Protein 13%/ Carbs 7%

Serves 2 / Prep time: 5 minutes

Blueberries are the second most popular berry in the United States and have one of the highest antioxidant contents of any food. Throwing a handful of this fruit in your morning smoothie adds vitamins K and C, magnesium, and copper to your diet. Look for organic berries because they have a higher antioxidant level than conventionally grown fruit.

1 cup coconut milk
1 cup spinach
½ English cucumber, chopped
½ cup blueberries
1 scoop plain protein powder
2 tablespoons coconut oil
4 ice cubes
Mint sprigs, for garnish

1. Put the coconut milk, spinach, cucumber, blueberries, protein powder,
coconut oil, and ice in a blender and blend until smooth.

2. Pour into 2 glasses, garnish each with the mint, and serve immediately.

PER SERVING 

Calories: 353; Fat: 32g; Protein: 15g; Carbs: 9g; Fiber: 3g;
Net Carbs: 6g; Fat 76%/ Protein 16%/ Carbs 8%

Serves 2 / Prep time: 5 minutes

Cinnamon is a lovely warm spice that often conjures up visions of holiday desserts or fragrant baked goods. Try to find Ceylon cinnamon instead of Cassia, because it does not contain cormarin, a toxin that affects the liver. Ceylon cinnamon is lighter in color and has a more delicate flavor than Cassia.

2 cups coconut milk
1 scoop vanilla protein powder
5 drops liquid stevia
1 teaspoon ground cinnamon
½ teaspoon alcohol-free vanilla extract

1. Put the coconut milk, protein powder, stevia, cinnamon, and vanilla in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

A CLOSER LOOK 

Most of the vanilla you will find in the grocery store probably
has alcohol in it because vanilla extract in the United States cannot be called pure unless it is 35 percent alcohol. You can find vanilla extract without alcohol in specialty stores, or use imitation vanilla extract.

PER SERVING 

Calories: 492; Fat: 47g; Protein: 18g; Carbs: 8g; Fiber: 2g;
Net Carbs: 6g; Fat 80%/ Protein 14%/ Carbs 6%

Serves 8 / Prep time: 10 minutes / Cook time: 1 hour

Homemade granola is an incredibly versatile treat to have on hand for breakfast, snacks, and as a healthy topping for a creamy cup of Greek yogurt. The combination and amount of nuts in this recipe creates a wonderful keto macro, but you can add or omit different ingredients to suit your taste. Stay away from adding dried fruits though, because they are very high in carbs.

2 cups shredded unsweetened coconut
1 cup sliced almonds
1 cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup walnuts
½ cup melted coconut oil
10 drops liquid stevia
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg

1. Preheat the oven to 250°F. Line 2 baking sheets with parchment paper.
Set aside.

2. Toss together the shredded coconut, almonds, sunflower seeds, pumpkin seeds, and walnuts in a large bowl until mixed.

3. In a small bowl, stir together the coconut oil, stevia, cinnamon, and nutmeg until blended.

4. Pour the coconut oil mixture into the nut mixture and use your hands to blend until the nuts are very well coated.

5. Transfer the granola mixture to the baking sheets and spread it out evenly.

6. Bake the granola, stirring every 10 to 15 minutes, until the mixture is golden brown and crunchy, about 1 hour.

7. Transfer the granola to a large bowl and let the granola cool, tossing it
frequently to break up the large pieces.

8. Store the granola in airtight containers in the refrigerator or freezer for up to 1 month.

PER SERVING 

Calories: 391; Fat: 38g; Protein: 10g; Carbs: 10g; Fiber: 6g;
Net Carbs: 4g; Fat 80%/ Protein 10%/ Carbs 10%

Serves 4 / Prep time: 10 minutes / Cook time: 10 minutes

Omelets are not just for breakfast, and this vegetable- and bacon-packed beauty is hearty enough for a light dinner. If you add a nice mixed green salad to the plate, you won’t go over your carbs because the combination with the omelet should still be an excellent keto macro. If you have leftovers, try them cold the next day for a snack or lunch.

6 eggs, beaten
2 tablespoons heavy (whipping) cream
8 bacon slices, cooked and chopped
1 tablespoon olive oil
¼ cup chopped onion
½ cup chopped artichoke hearts (canned, packed in water)
Freshly ground black pepper
Sea salt

1. In a small bowl, whisk together the eggs, heavy cream, and bacon until well blended, and set aside.

2. Place a large skillet over medium-high heat and add the olive oil.

3. Sauté the onion until tender, about 3 minutes.

4. Pour the egg mixture into the skillet, swirling it for 1 minute.

5. Cook the omelet, lifting the edges with a spatula to let the uncooked egg flow underneath, for 2 minutes.

6. Sprinkle the artichoke hearts on top and flip the omelet. Cook for 4 minutes more, until the egg is firm. Flip the omelet over again so the artichoke hearts are on top.

7. Remove from the heat, cut the omelet into quarters, and season with salt and black pepper. Transfer the omelet to plates and serve.

PER SERVING 

Calories: 435; Fat: 39g; Protein: 17g; Carbs: 5g; Fiber: 2g;
Net Carbs: 3g; Fat 80%/ Protein 15%/ Carbs 5%

Serves 6 / Prep time: 10 minutes / Cook time: 15 minutes

Frittatas can be described as baked omelets or as crustless quiches, but no matter what the description, they are delicious and simple. Any type of mushrooms can be used for the recipe depending on what you like or what you have in your refrigerator. If you want to use portobello mushrooms, scoop out the black gills so that your eggs don’t turn an unsightly gray.

2 tablespoons olive oil
1 cup sliced fresh mushrooms
1 cup shredded spinach
6 bacon slices, cooked and chopped
10 large eggs, beaten
½ cup crumbled goat cheese
Freshly ground black pepper
Sea salt

1. Preheat the oven to 350°F.

2. Place a large ovenproof skillet over medium-high heat and add the olive oil.

3. Sauté the mushrooms until lightly browned, about 3 minutes.

4. Add the spinach and bacon and sauté until the greens are wilted,
about 1 minute.

5. Add the eggs and cook, lifting the edges of the frittata with a spatula so
uncooked egg flows underneath, for 3 to 4 minutes.

6. Sprinkle the top with the crumbled goat cheese and season lightly with salt and pepper.

7. Bake until set and lightly browned, about 15 minutes.

8. Remove the frittata from the oven, and let it stand for 5 minutes.

9. Cut into 6 wedges and serve immediately.

SUBSTITUTION TIP 

If you’re not keen on goat cheese, feta cheese tastes lovely
with the other ingredients in this dish. Feta is higher in fat and lower in protein than goat cheese, so keep that in mind when considering your keto macros.

PER SERVING 

Calories: 316; Fat: 27g; Protein: 16g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 80%/ Protein 16%/ Carbs 4%

Serves 8 / Prep time: 10 minutes / Cook time: 50 minutes

Spaghetti squash adds a satisfying texture and bulk to this casserole as well as a plethora of nutritional benefits. It is high in vitamins A, B, and C, which are powerful antioxidants. Spaghetti squash is also an excellent source of beta-carotene, potassium, manganese, and calcium.

1 tablespoon olive oil, plus extra for greasing the casserole dish
1 pound preservative-free or homemade sausage
8 large eggs
2 cups cooked spaghetti squash
1 tablespoon chopped fresh oregano
Freshly ground black pepper
½ cup shredded Cheddar cheese
Sea salt

1. Preheat the oven to 375°F. Lightly grease a 9-by-13-inch casserole dish with olive oil and set aside.

2. Place a large ovenproof skillet over medium-high heat and add the olive oil.

3. Brown the sausage until cooked through, about 5 minutes. While the
sausage is cooking, whisk together the eggs, squash, and oregano in a
medium bowl. Season lightly with salt and pepper and set aside.

4. Add the cooked sausage to the egg mixture, stir until just combined, and pour the mixture into the casserole dish.

5. Sprinkle the top of the casserole with the cheese and cover the casserole loosely with aluminum foil.

6. Bake the casserole for 30 minutes, and then remove the foil and bake for an additional 15 minutes.

7. Let the casserole stand for 10 minutes before serving.

PER SERVING 

Calories: 303; Fat: 24g; Protein: 17g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 72%/ Protein 23%/ Carbs 5%

Serves 4 / Prep time: 10 minutes / Cook time: 20 minutes

These pale green egg-filled fruits are a lovely light breakfast and the perfect keto macro to start the day. The avocados should be ripe but still firm so they hold together when baked. Avocados are very high in healthy fats, about 25 grams per cup, and are packed with antioxidants. The best way to peel an avocado is to nick the peel and remove it by hand. The greatest concentration of phytonutrients is in the darker flesh right next to the peel.

2 avocados, peeled, halved lengthwise, and pitted
4 large eggs
1 (4-ounce) chicken breast,
cooked and shredded
¼ cup Cheddar cheese
Freshly ground black pepper
Sea salt

1. Preheat the oven to 425°F.

2. Take a spoon and hollow out each side of the avocado halves until the hole is about twice the original size.

3. Place the avocado halves in an 8-by-8-inch baking dish, hollow-side up.

4. Crack an egg into each hollow and divide the shredded chicken between each avocado half. Sprinkle the cheese on top of each and season lightly with the salt and pepper.

5. Bake the avocados until the eggs are cooked through, about 15 to 20 minutes.

6. Serve immediately.

PREP TIP 

Cooked chicken breast is very handy for many recipes, so bake 4
or 5 breasts at the beginning of the week and store them in a sealed plastic bag in the refrigerator after they are completely cooled. Cooked chicken will keep for up to 5 days in the refrigerator.

PER SERVING 

Calories: 324; Fat: 25g; Protein: 19g; Carbs: 8g; Fiber: 5g;
Net Carbs: 3g; Fat 70%/ Protein 20%/ Carbs 10%