KETO DIET

50 Nutritious and Healthy Ketogenic Breakfast Recipes

Jessica C. Harwell

Disclaimer

All contents copyrighted © 2017 by Jessica C. Harwell. All rights reserved worldwide. No part of this document or the related materials may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior permission of the author/publisher. The information and recipes contained within the " KETO DIET: 50 Nutritious and Healthy Ketogenic Breakfast Recipes" eBook are based on extensive research conducted by the author. The sources used for the research are credible and authentic to the best of our knowledge. The nutrition advices are designed for an average healthy man and woman who have no health problems. Before using this book, be sure to consult a doctor. In no event shall the author be liable for any direct, indirect, incidental, punitive, or consequential damages of any kind whatsoever with respect to the service, the materials and the products contained within. This eBook is not a substitute for professional nutritional or health advice.

Table of Contents

Introduction

Chapter 1:  Understanding the Ketogenic Diet

What is a Keto diet?

How does Keto diet work?

Types of Keto diet

What to eat?

What not to eat

Healthy benefits

Side effects

Diets comparison: Keto vs. Paleo vs. Atkins

Ketosis Quick Facts

Getting Started

Chapter 2:  50 Keto Breakfast Recipes

1. Spinach Omelet

2. Avocado Baked Eggs

3. Spinach Smoothie Bowl

4. Homemade Salmon Spread

5. Breakfast Burrito

6. Scrambled Eggs with Cheddar Cheese

7. Butter Waffles

8. Protein Pancakes with Raspberry Cream

9. Fried Shrimps with Eggs

10. Poached Eggs with Garlic Spinach

11. Chicken Sliders

12. Chocolate Keto Pancakes

13. Feta Chese and Mint Omelete

14. Breakfast Fritatta

15. Burger-Style Eggs

16. Poached Eggs with Leeks

17.  Cheesy Spinach Eggs

18. Banana Bowl with Nuts

19. Coconut Crepes

20. Scrambled Eggs with Beef

21. Orange Nut Muffins

22. Sour Eggs with Marjoram

23. Italian Sausage Muffins

24. Blueberry Yogurt

25. Chocolate Oatmeal with Almonds

26. Strawberry Crepes

27. Creamy Spinach Cupcakes

28. Raspberry Smoothie Bowl

29. Pistachio Strawberry Bowl

30. Hazelnut Quinoa with Ginger

31. ''Rice'' Pudding with Almonds

32. Mini Breakfast Kebabs

33. Overnight Oats with Cinnamon

34. Creamy Banana Cinnamon Shake

35. Breakfast Skillet Pizza

36. Creamy Spinach Smoothie

37. Mediterranean Cream Cheese

38. Chocolate Smoothie

39. Almond Meal Breakfast Patties

40. Boiled Eggs with Spinach and Nuts

41. Quick Breakfast Skewers

42. Avocado and Almond Butter Shake

43. Scrambled Eggs with Turmeric

44. Creamy Chicken Sliders

45. Fried Eggs with Marjoram and Red Wine Vinegar

46. Turkey Breast and Cheese Muffins

47. Strawberry Ice Cream Smoothie

48. Poached Eggs with Mushrooms

49. Sweet Cranberry Eggs

50. Chicken Pudding with Artichoke

Recipes in This Book

The ketogenic diet is all about achieving weight loss through the metabolic state of ketosis. In order to achieve your ideal weight, you will have to do something about the food you eat. Keto diet program's main focus is to create a metabolic state of ketosis. This diet plan will increase the body's ability to utilize fats, reduce the levels of insulin and suppress appetite.

The main focus of the first book in the series of Keto Diet Cookbooks is the most important meal of the day – breakfast. The way you start your day will define your entire work schedule, give you energy and boost up your metabolism, or to the opposite. This diet is all about the foods you eat. They are more important that their calorie content. It is this important to create a perfectly balanced meal plan and get you on the right path of success.

This amazing collection of 50 Kegotenic diet recipes will give you exactly that – a perfect amount of good fats and proteins with moderate amounts of good carbs in the form of dietary fibers. Meals like Spinach Omelet, Baked Avocado Eggs, Poached Eggs with Garlic Spinach, and low-carb Chicken Pudding with Artichoke will give you all the essential nutrients your body needs on a daily basis while keeping you within the limits of recommended amounts of carbs.

Furthermore, this cookbook offers a wide range of comfort foods and traditional breakfast recipes like Protein Pancakes, Butter Waffles, and even everybody's favorite Overnight Oats. The key lies in moderation and keeping your carbs low in order to create the perfect ground for a quick weight loss.

Remember – a perfect day starts with a perfect breakfast and this cookbook is here to give you exactly that! Enjoy it!

Jessica C. Harwell

Introduction

Before we get started, I would like to thank and congratulate you for purchasing your copy of KETO DIET: 50 Nutritious and Healthy Ketogenic Breakfast Recipes . By reading this, you are taking some crucial steps to learning how to embrace the Keto diet, for benefits in weight loss and keeping critical conditions such as diabetes and heart conditions at bay.

The modern day diet consists largely of processed foods, enormous amounts of sugar, harmful Trans-fats which are at the foundation of late degenerative malady plagues, such as Diabetes, Cancer, Depression, Heart Disease, Obesity, Alzheimer's etc.

Many are under the misconception that Keto diet means eating bland tasting foods. This is not true with the Ketogenic diet, you are not going to be lacking in flavour by any means. This Keto breakfast book will help you to wind up, strong, energetic—just really healthy for the rest of the day and in the long term!

The Keto diet offers you a wide variety of food choices that are not only going to improve your health, and help you lose weight but you are going to enjoy the wonderful flavours and tastes that this Keto breakfast book offers you! I thus welcome you to experience the joy of making delicious Keto breakfast meals and reap their benefits!

Happy reading!

Chapter 1:

Understanding the Ketogenic Diet

What is a Keto diet?

You've probably attempted the eating diet and flopped pitiably, again and again. You're worn out and exasperated. Why isn’t any of this working? The answer is quite simple – hunger. As opposed to just adjusting the eating regimen to eat simply enough calories, you ought to likewise account for hunger. The thought behind the Keto diet is to saturate the digestion with fats and protein, both of which satisfy in a way carbs never can. This curbs hunger, stops blood sugar from spiking and, most importantly, improves the body’s metabolism for the better.

The motivation behind why all eating methodologies flop in the end is that no one has an iron will. Eventually, the allurement turns out to be excessively solid and you fall into a similar old schedule that is keeping you overweight and hopeless. Rather than battling your yearning, you should figure out how to manage it using the most natural solution – satiating food.

The Ketogenic eating regimen is principally in view of eating foods with low carb, moderate protein, and high-fat which thusly improves our satiety factor and promotes less food consumption. Consuming fat allows the body to access numerous calories of stored fats locked away amid carbs digestion. The eating regimen prepares your body to quit depending on carbs for energy provision and steadily replaces carbs with fat for vitality needs.

The human body relies on either carbohydrates or fat for fuel and it cannot use both at the same time, so when you eat something high in carbs, your body will produce glucose which is converted to energy. Since the glucose is used as an essential wellspring of energy, your fats are not needed and are thusly put away. In this way on a higher carb diet, the body will use glucose as the main source of energy and store the fats, thusly leading to weight gain. By lowering carbs intake, the body is instigated into Ketosis.

This is a fairly complicated process that involves some growing pains, but the body eventually adjusts to the new energy source, leading to an elevated level of ketones in the blood, thus producing ketosis. The body can use ketones just as well as glucose, though there are some specific benefits associated with the former. Namely, it seems ketones save bodily cells that have been made resistant to insulin, and thus glucose, from starvation.

Our bodies are simply not meant to process food constantly. Truth be told, the human absorption can’t even manage food on a regular basis. What we all ought to be doing is eating intermittently – every once in a while. If you’ve ever dieted, you know that it’s easy to drop weight, but the real difficulty is in keeping it off. This is exactly where you realize that it's anything but difficult to drop weight; however the genuine trouble is in keeping it off. This is precisely where intermittent fasting comes in.

By occasionally fasting, you’ll trigger your body’s natural ways of burning fat. When the digestion finishes with a meal completely and it goes through the digestion tracts, the insulin levels in the blood will drop, making you hungry, yet in addition making the cells begin discharging their energy. The longer the fast lasts, the more will insulin drop, making cells release more and more of their stored fat to be used as energy. The most filling foodstuffs are those having fats, protein and dietary fibre. When you begin driving carbs out of your eating regimen and supplanting them with The Big Three, you'll have the capacity to eat a solid meal once in a while, rather than munch one big meal the entire day. Also, you’ll get rid of snacks, which is another stealthy way calories make their way into the digestive system.

The trick is to have a 24-hour fast once or twice a week, amid which you will eat nothing: no sweets, no fruits, no veggies, no snacks, no juices or shakes, no ice creams. You are allowed only to drink water during these 24 hours. If you do the math, you’ll quickly realize that fasting in this way once a week means a 14% reduction in calories, and twice a week leads to an astounding 28% shortfall!

In case you're generally eating 2,000 calories per day and fasting hence twice every week, this will prompt a huge 4,000 calorie shortage, which is equivalent to 1.14 pounds of fat lost every week. Not water weight, but rather genuine fat. Furthermore, this time around, it'll remain off. Not only that, but rather your blood markers will standardize, prompting a healthier, leaner and much more energetic body, heart and soul.

How does Keto diet work?

The essential goal of following the keto diet is to push our body physiology into a trick condition of ketosis. Our body is naturally dependent on glucose for our energy needs; such dependence is the aftereffect of our standard moderate or high carbohydrate diet.

When your body can't access food, Ketosis kicks in, burns fat and creates molecules called Ketones. Ketosis is basically a process in which a portion of the body's fuel source originates from ketone bodies in the blood. In a process called Ketogenesis, fat is broken down in the liver, producing glycerol and fatty acid molecules. A Ketone body called acetoacetate is produced when the fatty acid is broken down.  The Acetoacetate produced will then be converted into Beta-hydroxybutyrate 1(BHB) and acetone (CH₃)₂ CO.

BHB is most favoured by the brain for fuel and therefore, your body is endeavouring to give your brain as much productive vitality as could reasonably be expected. Acetone can sometimes be converted to glucose but is most of the time discharged as waste and puts on a show of being the foul breath that most Ketogenic dieters know about.

When we supply our body with carbohydrates, it enables the creation of insulin (a form of storage hormone).Insulin at that point advances energy storage by body cells in the form of glycogen and later in the form of fat.

When our body needs energy, it breaks down glycogen to convert into glucose, which at that point gets used by body organs and muscles. But In any case, if there should be an occurrence of limited carb supply, the body feels the lack of glucose, it starts producing ketones. That way, ketones prompt fat usage by our body.

Such a unique metabolic state can be acquired through numerous ways including alcoholism, type 1 diabetes, and starvation. Nonetheless, abnormal state of ketones by delayed starvation, liquor abuse, and so on can prompt genuine medical issues and that is the reason it isn't a perfect approach for weight loss. However, the keto diet is being designed to stimulate the generation of ketones in an ideal, healthy, and beneficial manner.

It is also very important to note that everything we eat is overly sweet by design, to make its taste more marketable and to hide unpleasant aftertastes that appear as a consequence of industrial processes. In essence, Keto diet targets the core issue behind poor metabolism: insulin resistance, which is ostensibly caused by an overload of carbohydrates, especially ones originating from grain.

Types of Keto diet

A strict   Keto diet is extremely difficult to maintain. Since carbon forms all organic life around us, it’s impossible to completely avoid eating at least some carbs during the day. Besides, carbs are useful for muscle activity. This is why there are some transitional forms of Keto diet; ones which focus on helping the person reduce the amount of carbs intake while still remaining palatable. The key here is to experiment and find what works great for you rather than blindly following formulas to a tee.

Standard Keto Diet (SKD). This form of Keto diet aims simply to lower carb intake to 30g per day and is meant for people who don’t exercise on a regular basis.

Targeted Keto Diet (TKD). If you’re eating carbs only right before and after exercise, you’re doing TKD. It’s as simple as that. Best for people who perform moderate exercise during the day.

Cyclical Keto Diet (CKD). Now here’s where we get serious. CKD is about heavy carb loading at exact times and then exercising to spend all of it. Best for people who have serious workout regimens or are professional athletes.

High Protein Keto Diet (HPKD). Regular Keto diet minimizes carbs and protein. HPKD aims to increase muscle mass through a diet of 60% fat, 35-40% protein and 0-5% carbs.

What to eat?

The Keto diet is about being sensible in your food choices. It will come down to you making some personal choices in certain areas of the Keto diet. But like most things in life if you partake in certain foods then do it in moderation. Portion sizes are also important like in most diet plans you need to make sure that you are not eating half a cow in one sitting for example.

Do not spend or waste time beating yourself up if you ate something that is not included in the Paleo diet. You should be patting yourself on the back for the fact that you are trying to make positive changes in your life by trying to change your eating habits. Let's face it changing bad habits will take some work and discipline. But the Paleo diet recipes in this book are going to make you feel like you are enjoying this new way of eating healthier it will not seem like a punishment but it will not only please your taste buds but will better your health in the process!

To start a Keto diet, you should be more restrictive on your carbohydrates intake (less than 15g per day) this will ensure you will enter Ketosis faster and will better your overall results. Most of your meals should basically be a protein, vegetables, and an extra side of fat.

Keto diet doesn’t outright restrict eating of carbs, but simply urges us to lower their intake to an amount we can live with. Of course, those who exercise regularly can afford to eat more carbs than the rest of us, but the idea is to only eat the carbs your body will use immediately

Carbohydrates should come mostly from vegetables, nuts, dark green leafy veggies and dairy. It's also crucial to avoid refined carbohydrates (such as wheat products), starch (such as potatoes & legumes) or fruit.

Eat all types of meat (poultry, beef, pork, and fish) and all types of fat. However, olive and coconut oil are far much better.

If you find yourself hungry and craving for carbs throughout the day, you can snack on nuts, peanut butter, seeds or cheese to tame your appetite.

Dairy Products

● Heavy whipping cream

● Cheese

● Sour Cream

● Greek yogurt

● Heavy whipping cream

● Mayonnaise (preferably homemade )

● Spreadable like cottage cheese, cream cheese, sour cream, mascarpone and crème fraiche

● Soft Cheese including mozzarella, brie, blue, Colby, Monterey jacks, etc.

● Hard Cheese like aged cheddar, parmesan, feta and Swiss

Seeds and Nuts

● Walnuts

● Almonds

● Cashews

● Pistachio

● Seed flours

● Sunflower seeds

● Chia seeds

Beverages

● Broth

● Almond milk

● Water

● Coffee

● Coconut milk

● Herbal teas

Fats and Oils

● Animal Fat (non-hydrogenated)

● Lard

● Tallow

● Avocados

● Egg Yolks

● Macadamia/Brazil Nuts

● Butter/Ghee

● Coconut Butter

● Cocoa Butter

● Olive Oil

● Coconut Oil

● Avocado Oil

● Macadamia Oil

● MCT Oil

Fruits

● Strawberries

● Blueberries

● Raspberries

● Cherries

● Cranberries

● Mulberries

Vegetables

● Kale

● Spinach

● Swiss chard

● Bok Choy

● Lettuce

● Radicchio

● Brussels sprouts

● Broccoli

Other options include:

● Onions

● Bell peppers

● Asparagus

● Kohlrabi

● Celery

● Cucumber

● Zucchini

● Spaghetti squash

● Cauliflower

Protein

● Fish

● Red Meat

● Poultry

● Pork

● Whole Eggs

● Bacon

● Shellfish

● Peanut Butter

● Lamb

● Goat

● Organ meats

Spices

● Cayenne Pepper

● Chili Powder

● Cinnamon

● Cumin

● Oregano

● Basil

● Cilantro

● Parsley

● Rosemary

● Thyme

Condiments and Sauces

● Reduced sugar Ketchup

● Mustard

● Hot Sauce

● Mayonnaise (choose cage-free and avocado oil where possible)

● Sauerkraut (no sugar added)

● Horseradish

● Worcestershire Sauce

● Ranch dressing

● Sriracha

● Flavored Syrups (with acceptable sweeteners)

Sweeteners

● Stevia.

● Sucralose

● Erythritol

● Monk fruit

We should carefully choose vegetables on a keto diet since they play an important role in any healthy meal. Some of them are loaded with sugar therefore; choose vegetables that are high in nutrients and fibre. You can use green leafy and eat them anytime you want to increase your fibre intake.

Additionally, scan the labels of product and check their carb content before purchase.

What not to eat

If you’ve grown up with an abundance of carbs in your diet, it will take you a while to adjust. But it can be done and you will succeed if you persist. And now for some shockers; almost every kind of food you’ve ever bought is off limits in Keto diet.

Fruit is off the list, as a single apple or banana can cause you to shoot straight past your daily carb limit .Even if fruits are well known for their health properties they can kick you out of ketosis. So, in keto we treat fruits like candies.

Therefore, Suggested carb sources are green vegetables, especially leafy ones. They tend to gradually increase insulin in the blood, rather than spiking it like starches do.

Healthy benefits

Cholesterol

A Keto diet has proven over time to improve cholesterol levels most associated with arterial build-up.

Weight Loss

As your body is using fat as the primary energy source, you will essentially be using your stored body fat as a source of energy while in an Intermittent fasting state.

Blood Sugar

A keto diet helps decrease LDL cholesterol over time and ailments such as type 2 diabetes

Energy

A keto diet leaves you more energized during the day. Fats are the most effective molecule to burn as fuel.

Satiety Value

Fat is naturally more satisfying and ends up giving you a satiety value for longer.

Skin

A keto diet almost guarantees a drop in acne, skin inflammation and lesions over 12 weeks

Helps to heal your gut

The Keto diet helps support your digestive health, and heal your gut naturally.

Improves hormone sensitivity

Side effects

Just like with everything else in life, there is a price to pay for the benefits of Keto diet. As a precaution, you should always check with your physician before starting a Keto diet. Your body will have to deal with the absence of glucose and increase in fats, which means building up a new supply of enzymes. Your body will be depleted of all glycogen in the muscles in the first few weeks which can cause a series of symptoms as listed below;

General lethargy or lack of energy

Headaches

Mental fogginess

Keto-flu (Flu-like symptoms)

Dizziness

Odours- Since the body eliminates any excess through sweat and breath, your body odour will change and you may also develop halitosis (bad breath). There is no way to change this unless you stop the Keto diet. The only way to deal with halitosis and unpleasant body odours is to use mouthwash on a regular basis and shower regularly. Though it’s not possible to change bad breath and body odour without eating carbs, the good news is that both are temporary and will disappear as soon as you switch away from Keto diet.

Chronic Illnesses- if your family has any chronic conditions like diabetes as it may have adverse effects. High consumption of proteins will put a strain on your kidneys if you have kidney conditions, thus it’s important to be wary. High cholesterol, high blood sugar, and heart disease are not something you need to worry about because the keto diet diets are well-known for their reduction.

Once your body becomes Keto-adapted, your will be able to feel better and your body will fully utilize the fats as its primary source of energy.

Diets comparison: Keto vs. Paleo vs. Atkins

There are a number of diets out there in the general public, with each claiming to be brand new and completely unheard of, offering miraculous salvation from the bulging fat burden. In actuality, all eating regimens have some shared trait amongst them and picking one over the other basically boils down to individual inclination. To show this current, how about we take the two most mainstream diets and look at them side by side.

Keto diet relies on lowering the carb intake to a minimum while keeping proteins at a medium and fats at a high level. As a result, the body starts shifting away from using carbs as a source of energy and starts creating glucose on its own, using available fats. Meanwhile, protein is used to maintain the muscle mass and keep the body in self-repair mode.

Paleo diet is the way our ancestors ate. There is some confusion over what food was available to people living during the Palaeolithic era, but that’s generally considered to be lean meats and seafood, no processed carbs or dairy, but plenty of fruits, nuts and vegetables. While fats are generally forbidden, liquid oils derived from fruit (olive, palm, coconut) are allowed.

Atkins diet stems from a single article published in a medical journal in 1958. This diet is similar to the Keto diet, except that it allows for greater flexibility with carb intake. As such, the Atkins diet is probably best suited for those who are intimidated by the rigorous demands of the Keto diet and would like to ease themselves into dieting rather than crash headfirst.

Ketosis Quick Facts

1. Fat isn’t necessarily making you fat

Fats have gotten an extremely bad reputation. The very word “fat” has become an insult, a personal slur of the highest order, meant to hurt and demean. Yet fats existed alongside us for millennia, we’ve been eating them since time immemorial and we survived and thrived. How can the two possibly go together?

Though it seems straightforward that eating fat is making you fat, things aren’t that simple underneath the skin. The process of gaining weight has more to do with a certain pancreatic hormone called insulin. This hormone regulates the extent to which body cells open up and accept energy floating through the bloodstream at all times.

If there’s too much insulin for a prolonged period of time, the cells will gradually become more and more insulin-resistant, refusing entry to energy. This leads to all excess energy being deposited in fat cells, also known as adipocytes. When that happens, even if you’re barely eating anything, you’ll still be gaining weight. Sounds familiar? To illustrate this process further, let’s compare the different ways in which carbohydrates and fats are processed in the body.

Upon entering the digestive system, carbohydrates tend to turn into glucose, blood sugar, immediately and enter the bloodstream almost instantly, spiking the blood sugar levels and causing a rapid insulin response as the body tries to bring the glucose levels to normal. Being made out of linked molecules, carbs can have a varying degree of complexity, which slows the breakdown process and the rate at which glucose enters the bloodstream. This means that not all carbs are the same and honey is generally healthier than table sugar, but their effect on the body is essentially the same.

Compared to carbs, fats have a completely different breakdown process. Fat molecules tend to resist body’s attempts at digesting them until they’re halfway through the digestive system and enter the small intestine. Here, the liver and the gallbladder start releasing enzymes that act on fats and break them down. These components are then put back together to create different substances that get absorbed, used and stored in the body.

An important distinction is that carbs are typically quickly broken down and used as-is in the body, while fats have to be broken down and reassembled. This difference causes glucose levels to rise 15-30 minutes after the carb meal, while fats can be digested 2-5 hours before they’re completely dealt with. This leads to a higher feeling of satiation when fats are eaten instead of carbs.

2. The low-fat craze

Every marketable product in the present time has a label in big, bold letters, proudly stating that it is “low fat”. As it turns out, removing fat from foods makes their taste bland. To counteract that, the food manufacturers started adding huge amounts of sugar and dubiously safe food additives to their products. In this way, they could ride the low-fat wave to the bank while making their products palatable.

As we mentioned above, carbs (which includes sugar) tend to spike the insulin and cause satiety that lasts for a brief moment before turning dangerous. There is a certain twist of irony in that the more you ate of this low-fat food, the hungrier you became. In itself, this overconsumption of plain sugars and food additives cause much more damage than the perceived danger of fats in the food.

There is no conclusive link between fats and heart disease. It’s simply impossible to say with any degree of certainty. A low-fat craze therefore will have its effects felt for years and decades to come.

3. Overdoing the exercise

While exercise has immense positive impacts on the look and health of the body, the most common problem is its implementation. You see, the exercise isn’t meant to wear down or tire the body – it’s meant to empower it. If you’re going to dabble in exercise, you shouldn’t do it at all.

Instead, both cardio and strength resistance are meant to be done in short, intense bursts with enough rest in between. By placing immense but brief pressure on your muscles, you tear them down and your body will repair them to become even bigger and stronger. Repeat this enough times and you’ll become ripped.

4. No more grains

The main issue with grains is the degree to which they’re processed. While there’s some merit to eating whole-wheat pastries, the fact that they’re still industrially processed foods makes them loaded with food additives and sugar, which in turn causes them to be highly addictive. In fact, white flour is almost identical to sugar and the two have the same impact on the blood chemistry. But the biggest danger comes from gluten, a protein found in grains, intolerance of which is the cause of celiac disease. This disease is essentially an allergic reaction to gluten and wreaks havoc on the person’s digestive system whenever gluten is ingested. Even when gluten-free products are eaten, they still contain starch, sugars and food additives.

5. Isn’t fruit healthy?

Because the fruit has dietary fibre, there’s a certain small benefit to eating it, and they’re certainly better than snacks containing high-fructose corn syrup, but you should always keep in mind that each piece of fruit adds up over time, leading to slight metabolic changes over years and decades. Simply put, eat it in moderation.

You’ve probably been lead to believe you should eat as much fruit as you possibly can. It’s important that you discern between different products and know not all fruit is equally bad. If you really can’t resist eating fruit, opt for berries, such as cranberries and strawberries, since they have the least amount of sugar and the highest concentration of nutrients in them.

6. Heart disease and saturated fat

In spite of the fact that there's a ton of dispute at whatever point there's any complete articulation concerning wellbeing and diet, we can safely say that a decisive connection between saturated fat and heart disease has yet to be shown. It appears that saturated fats are a part of a bigger metabolic mechanism that incorporates cholesterol, sugar, insulin and possibly other related substances. Saturated fat actually increases the level of HDL cholesterol in blood, protecting the heart against LDL cholesterol, damage and arterial plaque.

What has been shown to increase the risk of heart disease is increased sugar and salt ingestion. The reason why sugar and salt raise blood pressure is that the body attempts to retain water in order to dilute their concentrations. Since water does not compress, water retention forces the heart to work harder to pump the blood to every cell. This increased blood pressure is first felt on the kidneys, which have a fine network of channels that get progressively damaged as the condition intensifies.

7. How can athletes take carbs?

Despite their bad reputation, carbs are still an energy source, one with a specific purpose. One small niche use of carbs is during athletic competitions. Since carbs are quick to turn into glucose, which can be stored inside muscles as glycogen for immediate use, athletes who undergo severe physical stress benefit from pre-loading themselves with carbs before any major competition.

In this way, athletes can keep their top performance while maintaining the slim physique. For the rest of us who spend most of the day relaxing or easily sat before the TV/PC, carbs are a danger that causes blood sugar spikes, insulin resistance, and consistent weight gain.

8. Fat sources

The primary factor in choosing whether you ought to eat certain fats or not, is whether they're processed or whole. The industrial processing methods used to create baked, fried and glazed food items also tend to denature the fats found in their ingredients, turning them into substances the body tries to get rid of.

The most natural sources of fats are grass-sustained meats and organic vegetables, including seeds and nuts. Stay clear of Trans-fats, which are found in nature in trace amounts only, but foods such as chips, snacks and margarine are rich in. The reason why trans-fats even exist in commercially available foods is that they increase the appeal of the food in some minor way, such as making margarine melt evenly when spread. Though edible, trans-fats wreak havoc on the body.

9. Vegetarian lifestyle and ketosis

Keto eating routine can run as an inseparable unit with the vegan way of life thanks to the incredible variety of edible and highly nutritious plants, as long as you satisfy your daily protein needs. The exact sources of fats differ depending on what type of vegetarian you really are, but this commonly involves butter, coconut butter, almonds, vegetable oils, cheese and avocados.

Good vegetable sources of protein incorporate spinach, quinoa, mushrooms, soy, buckwheat, spirulina, hummus and broccoli.  In case you're attempting to get up to speed with protein, you should seriously think about taking protein powders as shakes.

10. Don’t drink milk

Though we don’t perceive it as such, milk is staggeringly rich in sugar, contending with the most sugary fizzy beverages out there. For example, a single 8 fl. oz. cup of 2% milk has 12 grams of natural sugar, lactose. Given how easy it is to accidentally binge on milk thinking it’s healthy, it's no big surprise it can be the shrouded reason for an enduring weight gain.

Commercial milk for instance is just another processed product, devoid of its most useful component – bacteria that regulate digestion, which are removed through pasteurization. We don’t need milk past infancy, and only then if the mother has difficulty lactating.

11. Protein vs. muscle mass

There's a reason everybody's crazy about protein: it helps preserve muscle notwithstanding when the calorie intake is reduced. When in protein deficit, the body’s internal combustion engine will reach for the muscles and start melting them, but if you keep the protein intake at a medium level, you should be able to keep or even gain muscle mass without a problem. To achieve this, 20-30% of all caloric intakes should come in the form of protein.

Another extraordinary advantage of high-protein diet is you need not to stress over hunger pangs. You’ll be satiated throughout the day if you keep eating fats and protein. This helps when dealing with muscle fatigue as well, as medical research has shown damaged muscle fibres repair at a substantially more prominent rate when the blood is saturated with protein.

12. Staying motivated

Dietary habits are just that – habits. The way we eat is actually determined by our emotional connection to the food. When we understand how each single food influences our bodies, we'll have the capacity to break down the enthusiastic bond and begin deciding for ourselves what we need to eat and when.

This requires time, just like every other recovery process. During that, you’re bound to slip up and revert back to the old ways of thinking, feeling and eating. But, don’t give up and keep struggling.  By always battling against the old methods for eating, you'll in the long run break free and turn into a sound, cheerful and fit person.

Getting Started

Once you have made your mind to start a more dependable, solid approach at weight loss, a low carb lifestyle doesn’t seem as terrible. It may seem hard at first but give it a grace period of a few weeks to get over those cravings for carbs.

It’s highly advisable to start tracking your calories and carbs intake for the day. This helps to keep track of what you’re eating so that you can pinpoint mistakes effortlessly.

Tips to note before starting

No Workout for the first 2-3 weeks

In the initial weeks of keto diet, your body is going through enough changes. Try not to add more stress to your body by beginning an activity program else you might not have the vitality to proceed.

Sleeping hours:

Be sure to get yourself enough sleep of about 7-9 hours each night depending on your stress levels (more stress means you need more sleep). In the event that you are sleeping poorly, stress hormones will increase and cause blood sugar regulatory problems.

Cheat days

Having cheat days wrecks your endeavours, as well as meddles with the viability of your new eating regimen.

Water Intake

On this eating regimen, your liver will be on overdrive to process the foods that are coming in and to make the ketones your brain needs to function. Water helps keep things running smoothly and flushing through your systems like they are supposed to.

Take progress photos and measurements.

It's exceedingly fitting to take some "earlier" photographs, and week by week estimations to enable monitor your weight reduction. You'll be astounded to glance back at them later and see substantial changes you don't get the opportunity to see every day in the mirror.

Chapter 2:

50 Keto Breakfast Recipes

1. Spinach Omelet

Serves: 2

Preparation time: 15 minutes

Cooking time: 7 minutes

Ingredients:

● 1 cup spinach, chopped

● 1 cup Swiss chard, chopped

● 3 eggs

● 2 tbsp. olive oil

● 2 garlic cloves, crushed

● 1 tsp dried celery

● ½ tsp sea salt

● ¼ tsp red pepper flakes

Preparation:

Rinse the greens under cold running water and drain in a large colander. Set aside.

Grease a large skillet with two tablespoons of olive oil. Add garlic, spinach, and Swiss chard. Stir-fry for five minutes. Remove from the heat and set aside.

Whisk together eggs, dried celery, salt, and red pepper flakes. Pour the mixture into the frying pan. Tilt the pan to spread the eggs evenly and cook for about 1-2 minutes.

Using a spatula, ease around the edges and slide to a serving plate. Add greens and fold it over in half.

Nutrition information per serving: Calories: 227, Protein: 9.3g, Total Carbs: 2.9g, Dietary Fibers: 0.8g, Net Carbs: 2.1g, Total Fat: 20.7g

2. Avocado Baked Eggs

Serves: 2

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients:

● 1 avocado, halved and pitted

● 2 eggs

● 2 tbsp olive oil

● 1 tsp dried thyme

● ½ tsp dried rosemary

● ½ tsp dried celery

● ¼ tsp red pepper flakes

● 1 tsp sea salt

Preparation:

Preheat the oven to 400 degrees. Line a small square baking pan with some parchment paper and set aside.

Cut avocado in half and remove the pit. Place avocado halves in a baking pan and brush with olive oil. Slowly pour the eggs into each hole and sprinkle with thyme, rosemary, celery, salt, and red pepper flakes.

Bake for 15 minutes or until set.

Nutrition information per serving: Calories: 391, Protein: 7.5g, Total Carbs: 9.6g, Dietary Fibers: 7.1g, Net Carbs: 2.5g, Total Fat: 38.1g

3. Spinach Smoothie Bowl

Serves: 1

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup spinach, chopped

● ¼ cup almond milk, unsweetened

● 1 tbsp Greek yogurt

● 2 tbsp coconut oil

● ¼ tsp stevia powder

Preparation:

Place the ingredients in a blender or a food processor and pulse until completely smooth. Optionally top with some fresh raspberries and chia seeds. Serve immediately.

Nutrition information per serving: Calories: 394, Protein: 4.2g, Total Carbs: 5.2g, Dietary Fibers: 2g, Net Carbs: 3.2g, Total Fat: 42g

4. Homemade Salmon Spread

Serves: 4

Preparation time: 10 minutes

Cooking time:  -

Ingredients:

● 4 oz smoked salmon, minced

● ¼ cup cream cheese

● 2 tbsp sesame oil

● 1 tbsp sour cream

● 1 tbsp freshly squeezed lemon juice

● 2 garlic cloves, crushed

● ¼ cup fresh parsley leaves, finely chopped

● ½ tsp salt

Preparation:

Combine cream cheese with sour cream in a large mixing bowl fitted with a whisking attachment. Beat well for one minute and then add smoked salmon, oil, lemon juce, crushed garlic, parsley, and salt.

Continue to beat for 2 more minutes with a paddle attachment.

Transfer to clean glass jars with a tight lids and keep in the refrigerator up to 10 days.

Serve with low carb crackers or protein bread.

Nutrition information per serving: Calories: 310, Protein: 13.2g, Total Carbs: 2.7g, Dietary Fibers: 0.3g, Net Carbs: 2.4g, Total Fat: 27.6g

5. Breakfast Burrito

Serves: 3

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients:

● 1/3 cup button mushrooms, sliced

● ½ cup zucchini chunks

● 2 garlic cloves

● 2 tbsp oil

● 2 large eggs

● ¼ tsp cayenne pepper

● 1/8 tsp chili pepper

● 2 tbsp salsa, sugar-free

● 3 tortilla shells, low carb

Preparation:

In a large skillet, heat up the olive oil over medium-high heat. Add button mushrooms and zucchini chunks. Stir-fry for 4-5 minutes and then add garlic, cayenne pepper, and chili pepper.

Give it a good stir and continue to cook for 2 more minutes, stirring constantly. Finally, crack the eggs and scramble until done.

Divide the mixture between three tortillas, drizzle with salsa, and serve immediately.

Nutrition information per serving: Calories: 166, Protein: 6g, Total Carbs: 6.6g, Dietary Fibers: 2.9g, Net Carbs: 3.7g, Total Fat: 13.2g

6. Scrambled Eggs with Cheddar Cheese

Serves: 2

Preparation time: 5 minutes

Cooking time: 3 minutes

Ingredients:

● 4 large eggs

● ¼ cup cheddar cheese, shredded

● 2 tbsp fresh dill, finely chopped

● ¼ tsp salt

● 3 tbsp butter

Preparation:

Melt the butter in a large skillet, over medium-high heat.

In a medium-sized bowl, whisk together eggs, cheddar cheese, dill, and salt. Pour the mixture into the skillet and scramble until done.

Serve immediately.

Nutrition information per serving: Calories: 361, Protein: 16.9g, Total Carbs: 2.7g, Dietary Fibers: 0.4g, Net Carbs: 2.3g, Total Fat: 32g

7. Butter Waffles

Serves: 5

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients:

● 1 cup cream cheese

● 1 tbsp almond flour

● 2 tbsp butter, softened

● 4 eggs, separated

● 1 egg white

● 2 tbsp oat bran

● 1 tsp vanilla extract

● 1 tbsp whipped cream

● 1 tbsp oil

Preparation:

Place egg whites, cream cheese, and butter in a large mixing bowl. With a paddle attachment on, mix for 2 minutes, on high speed. Add egg yolks, one at the time, beating constantly. Finally, add almond flour, oat bran, vanilla extract, and whipped cream.

Grease the standard waffle iron with some oil and pour about ¼ cup of the batter. Cook for 2 minutes.

Serve with some more whipped cream or fruit.

Nutrition information per serving: Calories: 313, Protein: 9.7g, Total Carbs: 4.3g, Dietary Fibers: 0.4g, Net Carbs: 3.9g, Total Fat: 28.9g

8. Protein Pancakes with Raspberry Cream

Serves: 4 pancakes

Preparation time: 5-7 minutes

Cooking time: 3 minutes

Ingredients:

● 3 tbsp almond flour

● 3 tbsp Greek yogurt

● ¼ cup coconut oil, softened

● 4 eggs

● 1 tsp baking powder

● 1 tsp vanilla extract, sugar-free

● 1 tbsp stevia powder

● ¼ cup water

Preparation:

Combine the ingredients in a blender and pulse until completely smooth batter. Set aside.

Heat griddle or a large, non-stick skillet to medium-high heat. Spray with cooking spray.

Add ¼ cup of the batter and cook until firm and golden brown, for 2 minutes. Carefully flip and cook for one more minute.

Serve immediately.

Nutrition information per serving: Calories: 200, Protein: 6.9g, Total Carbs: 1.7g, Dietary Fibers: 0.2g, Net Carbs: 1.5g, Total Fat: 19g

For the raspberry cream:

Ingredients:

● 1 cup Greek yogurt

● 2 tbsp whipped cream

● 3 tbsp skim milk

● 2 tsp raspberry extract, sugar-free

● ½ tsp stevia powder

Preparation:

Combine the ingredients in a blender and pulse until completely smooth. Serve with pancakes.

Nutrition information per serving (4 servings): Calories: 64, Protein: 5.6g, Total Carbs: 2.8g, Dietary Fibers: 0g, Net Carbs: 2.8g, Total Fat: 3.3g

9. Fried Shrimps with Eggs

Serves: 2

Preparation time: 10 minutes

Cooking time: 12-15 minutes

Ingredients:

● 4 eggs

● 7 oz shrimps, cleaned

● 2 tbsp butter

● 2 oz cream cheese

● 2 tbsp fresh cilantro leaves, finely chopped

● ¼ cup spring onions, finely chopped

● 1 tsp fresh basil, chopped

● ¼ tsp salt

Preparation:

Melt the butter in a large skillet. Add spring onions and season with salt. Stir-fry for one minute. Now add shrimps and continue to cook for 7-8 minutes.

Meanwhile, crack egg in a medium-sized bowl. Add cream cheese, cilantro, basil, and salt. Whisk together and pour the mixture into the pan.

Cook for 2 minutes.

Nutrition information per serving: Calories: 449, Protein: 36.2g, Total Carbs: 3.9g, Dietary Fibers: 0.4g, Net Carbs: 3.5g, Total Fat: 31.9g

10. Poached Eggs with Garlic Spinach

Serves: 2

Preparation time: 15 minutes

Cooking time: 6-7 minutes

Ingredients:

● 2 eggs

● 1 lb spinach, finely chopped

● 4 tbsp olive oil

● ¼ tsp garlic powder

● ½ tsp salt

● ¼ tsp dried rosemary

Preparation:

Rinse the spinach thoroughly and drain in a large colander. Using a sharp knife, chop and set aside.

Heat up the oil over medium-high heat. Add spinach and season with garlic powder. Stir-fry for 3-4 minutes. Gently crack eggs and season with salt and rosemary. Cook until completely set, for 3 minutes.

Serve with Kalamata olives.

Nutrition information per serving: Calories: 297, Protein: 12.1g, Total Carbs: 8.9g, Dietary Fibers: 5.1g, Net Carbs: 3.8g, Total Fat: 26.9g

11. Chicken Sliders

Serves: 2

Preparation time: 10 minutes

Cooking time: 10-12 minutes

Ingredients:

● 1 lb chicken breast, boneless, skinless and sliced into half-inch thick slices

● ½ cup freshly squeezed lime juice

● 2 tbsp olive oil

● ½ cup parsley leaves, finely chopped

● 3 garlic cloves, crushed

● 1 tbsp cayenne pepper

● 1 tsp dried oregano

● 1 tsp sea salt

Preparation:

Rinse the meat under cold running water and drain in a large colander. Using a sharp knife, slice into approximately half-inch thick slices. Set aside.

In a medium-sized bowl, combine olive oil with lime juice, chopped parsley, crushed garlic, cayenne pepper, oregano, and salt.

Generously brush fillets with this mixture and set aside.

Preheat a large, non-stick frying pan over medium-high heat. Remove the fillets from the marinade and grill for 5-6 minutes on each side.

Serve with shredded cabbage or grilled asparagus.

Nutrition information per serving: Calories: 301, Protein: 49.2g, Total Carbs: 4.4g, Dietary Fibers: 1.6g, Net Carbs: 2.8g, Total Fat: 22.7g

12. Chocolate Keto Pancakes

Serves: 6 pancakes

Preparation time: 5 minutes

Cooking time: 4-5 minutes

Ingredients:

● 1 cup cream cheese

● 4 large eggs

● 2 tbsp butter, softened

● 1 tsp baking powder

● 1 tsp strawberry extract, sugar-free

● 1 tsp raw cocoa

● 1 cup Greek yogurt

● Wild berries for decoration, optionally

● Oil for frying

Preparation:

In a large mixing bowl, mix together cream cheese and eggs. Add butter, strawberry extract, baking powder, and cocoa powder. Beat on high speed for 2 minutes.

Heat a large non-stick skillet and carefully brush with some oil. Spoon 2-3 tablespoons of batter onto skillet and cook until surface have some bubbles, 1-2 minutes. Gently flip with a spatula and continue to cook for 2 more minutes.

Top each pancake with one tablespoon of Greek yogurt. Optionally, add some fresh berries and serve.

Nutrition information per serving: Calories: 245, Protein: 10.5g, Total Carbs: 3.3g, Dietary Fibers: 0.1g, Net Carbs: 3.2g, Total Fat: 21.3g

13. Feta Chese and Mint Omelete

Serves: 2

Preparation time: 5 minutes

Cooking time: 2 minutes

Ingredients:

● 4 large eggs

● ¼ cup fresh goat's cheese

● 1 tbsp Feta cheese

● ½ cup almond milk

● 3 tbsp butter

● 1 tbsp fresh mint, finely chopped

Preparation:

Melt the butter in a large skillet, over medium-high heat. Whisk together eggs, goat's cheese, Feta cheese, almond milk, and fresh mint.

Pour the mixture into the skillet and cook for 2 minutes, over medium heat.

Serve immediately.

Nutrition information per serving: Calories: 459, Protein: 15.6g, Total Carbs: 4.4g, Dietary Fibers: 1.3g, Net Carbs: 3.1g, Total Fat: 43.6g

14. Breakfast Fritatta

Serves: 4

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients:

● 6 eggs

● 1 cup fresh goat’s cheese (or a non-dairy cheese substitute of your choosing)

● 1 small tomato, finely chopped

● 1 small onion, finely chopped

● ½ red bell pepper, finely chopped

● ¼ cup broccoli, chopped

● ¼ cup skim milk (can be replaced with soy milk)

● 3 tbsp olive oil

● 1 tbsp Italian seasoning

● 2 garlic cloves, crushed

Preparation:

Preheat the oven to 400 degrees.

In a large iron skillet, heat up the olive oil over medium-high heat. Add garlic and onions and stir-fry for 3-4 minutes, or until translucent. Now add chopped tomato, bell pepper and broccoli. Continue to cook for 7-8 minutes, over medium heat. Stir occasionally. If necessary, add about three tablespoons of water.

Meanwhile, whisk together three eggs, goat’s cheese, milk, and Italian seasoning. Pour the mixture into the frying pan and continue to cook for 2 more minutes.

Finally gently crack the remaining three eggs and place the skillet into the oven. Bake for five minutes, or until set.

Nutrition information per serving: Calories: 266, Protein: 12.1g, Total Carbs: 6.2g, Dietary Fibers: 1g, Net Carbs: 5.2g, Total Fat: 21.7g

15. Burger-Style Eggs

Serves: 4

Preparation time: 20 minutes

Cooking time: 12 minutes

Ingredients:

● 1 lb ground beef

● 4 eggs

● ½ cup cream cheese

● ¼ cup onions, finely chopped

● ½ tsp salt

● ¼ tsp freshly ground black pepper

● 2 tbsp oil

● 1 tbsp butter, softened

Preparation:

In a large skillet, heat up the oil over medium-high heat. Add onions and stir-fry for one minute. Now add ground beef and continue to cook for 10 minutes over medium heat.

Stir in eggs, cream cheese, salt, and pepper. Add one tablespoon of butter and continue to cook for 1 minute. Remove from the heat and chill for 10 minutes. Shape 2-inches burgers and serve.

Nutrition information per serving: Calories: 464, Protein: 42.3g, Total Carbs: 1.9g, Dietary Fibers: 0.2g, Net Carbs: 1.7g, Total Fat: 31.2g

16. Poached Eggs with Leeks

Serves: 3

Preparation time: 10 minutes

Cooking time: 18-20 minutes

Ingredients:

● 1 cup leek, chopped into one-inch long pieces

● 1 cup spinach, finely chopped

● 3 eggs

● 3 tbsp extra virgin olive oil

● 1 tsp mustard seeds

● 1 tbsp Italian seasoning

Preparation:

Rinse the spinach under cold water and place in a deep pot. Pour enough water to cover and bring it to a boil. Cook for 2 minutes and remove from the heat. Drain again and set aside.

Grease a large skillet with olive oil. Heat up over medium-high heat and add mustard seeds and leeks. Stir-fry for 5 minutes and then add spinach. Reduce the heat to medium-low and cook for 10 minutes.

Gently crack three eggs and cook for 3 more minutes. Season with Italian seasoning mix and remove from the heat. Serve warm.

Nutrition information per serving: Calories: 223, Protein: 6.6g, Total Carbs: 5.8g, Dietary Fibers: 0.9g, Net Carbs: 4.9g, Total Fat: 20.2g

17.  Cheesy Spinach Eggs

Serves: 2

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients:

● 4 large eggs, beaten

● ½ cup cottage cheese

● 1 small onion, diced

● 1 cup fresh spinach, chopped

● 2 tablespoon of butter

● Salt and pepper, to taste

Directions:

Place the butter in a medium-sized skillet and melt over medium-high heat. When the butter has melted, sauté the onions until soft and pour in the beaten eggs, cheese, and spinach. Cook for about 3 minute or until the bottom part is lightly brown.

Slide to the serving plate and season with salt and pepper.

Nutrition information per serving: Calories: 313, Protein: 21.3g, Total Carbs: 6.6g, Dietary Fibers: 1.1g, Net Carbs: 5.5g, Total Fat: 22.7g

18. Banana Bowl with Nuts

Serves: 2

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup almond milk

● 1 tbsp almonds, finely chopped

● 2 tbsp chia seeds

● 1 tsp acai powder

● ½ tsp stevia powder

● 1 tsp vanilla extract, sugar-free

● 1 scoop protein powder of choosing (optional)

● Nuts, seeds, fruits – optional topping

Preparation:

Combine the ingredients in a blender and pulse until smooth. For a thicker mixture, add two tablespoons of Greek yogurt. Optionally, add one scoop of protein powder and top with some fruits, nuts, or seeds making sure to keep the  net carbs low.

Refrigerate for 15-20 minutes before serving.

Nutrition information per serving: Calories: 367, Protein: 6.4g, Total Carbs: 14.1g, Dietary Fibers: 8g, Net Carbs: 6.1g, Total Fat: 35.9g

19. Coconut Crepes

Serves: 6

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients:

● ¼ cup coconut flour

● ¼ tsp salt

● 1 tsp vanilla extract, sugar-free

● 1 tbsp tapioca starch

● 5 large eggs

● 2 tbsp coconut oil, melted

● ¼ cup skim milk

Preparation:

In a medium-sized mixing bowl, combine coconut flour, salt, and tapioca starch. Mix well and add eggs, one at the time, beating constantly on low speed. Gradually add milk and increase speed to medium-high.

Finally, add coconut oil and vanilla extract. Continue to beat for 2 more minutes, or until well incorporated.

Grease a small pancake pan with some oil. Add about 2 tablespoons of the batter and cook for one minute on each side.

Transfer to a plate and serve immediatelly.

Optionally, top with some vanilla Greek yogurt or fruits.

Nutrition information per serving: Calories: 180, Protein: 8.9g, Total Carbs: 6g, Dietary Fibers: 1.5g, Net Carbs: 4.5g, Total Fat: 13.4g

20. Scrambled Eggs with Beef

Serves: 2

Preparation time:  10 minutes

Cooking time: 20 minutes

Ingredients:

● 1 cup lean ground beef

● ½ onion, finely chopped

● 2 tbsp butter

● 1 tbsp oil

● 4 large eggs, beaten

● ½ tsp of salt

● ¼ tsp of freshly ground black pepper

Preparation:

Grease a large skillet with oil and heat up over medium-high heat. Add onions and briefly stir-fry, for 2 minutes. Now add butter and allow it to melt completely.

Add ground beef and reduce the heat to medium. Continue to cook for 15 minutes, stirring occasionally.

Finally, add eggs and season with salt and pepper. Give it a good stir and cook for one minute.

Remove from the heat and serve!

Nutrition information per serving: Calories: 475, Protein: 38.9g, Total Carbs: 3.5g, Dietary Fibers: 0.7g, Net Carbs: 2.8g, Total Fat: 33.6g

21. Orange Nut Muffins

Serves: 6

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

● 5 large eggs, separated

● ½ cup cream cheese

● 2 tbsp heavy cream

● 3 tbsp soy flour

● 3 tbsp walnuts, finely chopped

● ¼ tsp stevia powder

● 1 tsp orange extract, sugar-free

Preparation:

Preheat the oven to 350 degrees.

Combine egg whites with cream cheese, heavy cream, and stevia powder. Beat until whites light und fluffy. Add orange extract and egg yolks. Continue to beat on high speed for two more minutes.

Now gradually add flour, one tablespoon at the time. Finally, add walnuts and mix for one more minute.

Please the mixture into 12 greased muffin cups and bake for 20.

Nutrition information per serving: Calories: 179, Protein: 9g, Total Carbs: 2.4g, Dietary Fibers: 0.6g, Net Carbs: 1.8g, Total Fat: 15.2g

22. Sour Eggs with Marjoram

Serves: 2

Preparation time: 10 minutes

Cooking time: 2 minutes

Ingredients:

● 4 eggs

● 2 tbsp butter, softened

● ¼ tsp dried marjoram

● 2 tsp apple cider vinegar

● ¼ tsp salt

Preparation:

In a large, heavy-bottomed skillet, melt the butter over medium-high heat.

Whisk the eggs together and add marjoram, apple cider, and salt. Pour into the skillet and cook for 2 minutes.

Garnish with fresh parsley.

Nutrition information per serving: Calories: 229, Protein: 11.2g, Total Carbs: 0.8g, Dietary Fibers: 0g, Net Carbs: 0.8g, Total Fat: 20.3g

23. Italian Sausage Muffins

Serves: 3

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients:

● 7oz Italian sausage, sliced

● 5 large eggs

● ¼ cup heavy cream

● 1/3 cup cream cheese

● ¼ tsp salt

● ¼ tsp freshly ground black pepper

Preparation:

Preheat the oven to 350 degrees. Grease 6-muffin pan with some oil and set aisde.

In a medium-sized bowl, combine sausage with eggs, heavy cream, cream cheese, salt, and pepper.

Pour the mixture into muffin pan and bake for 20 minutes.

Nutrition information per serving: Calories: 468, Protein: 25.5g, Total Carbs: 1.7g, Dietary Fibers: 0.1g, Net Carbs: 1.6g, Total Fat: 39.7g

24. Blueberry Yogurt

Serves: 2

Preparation time: 5

Cooking time:-

Ingredients:

● 1 cup Greek yogurt

● ¼ cup skim milk (can be replaced with coconut milk)

● 1 tbsp coconut oil, melted

● 1 tsp blueberry extract, sugar-free

● ¼ tsp stevia powder

● ¼ tsp cinnamon, ground

● 1 tbsp chia seeds

Preparation:

Place Greek yogurt, milk, protein powder, blueberry extract, stevia, cinnamon, and chia seeds in a blender. Pulse until completely smooth.

Transfer the mixture to the freezer for 20 minutes before serving.

Optionally, top with some hazelnuts of figs.

Nutrition information per serving: Calories: 146, Protein: 11g, Total Carbs: 5.7g, Dietary Fibers: 0.2g, Net Carbs: 5.5g, Total Fat: 8.8g

25. Chocolate Oatmeal with Almonds

Serves: 4

Preparation time: 15 minutes

Cooking time: -

Ingredients:

● ½ cup rolled oats

● ½ cup skim milk (can be replaced with almond milk)

● 1 cup Greek yogurt (can be replaced with coconut yogurt)

● 1 tbsp raw cocoa powder, unsweetened

● 1 tsp chia seeds

● ½ tsp stevia powder

● 1 tsp vanilla extract, sugar-free

● 5 almonds

Preparation:

In medium-sized bowl, combine oats with Greek yogurt and milk. Let it sit for one hour.

Stir in cocoa powder, chia seeds, stevia powder, vanilla extract, and almonds.

Optionally, top with blackberries, raspberries, cranberries, and almonds. Serve immediately.

Nutrition information per serving: Calories: 85, Protein: 7.6g, Total Carbs: 7.4g, Dietary Fibers: 2g, Net Carbs: 5.4g, Total Fat: 3.3g

26. Strawberry Crepes

Serves: 6

Preparation time: 20 minutes

Cooking time: 12 minutes

Ingredients:

● ¾ cup heavy cream

● 3 tbsp coconut flour

● 3 large eggs

● 2 tsp baking powder

● ¼ tsp stevia powder

● 1 tsp strawberry extract

● 2 tbsp butter, softened

For the filling:

● ¼ cup whipped cream

● 1 tsp strawberry extract

Preparation:

Grease a large, non-stick pancake pan with butter. Whisk together heavy cream, coconut flour, eggs, baking powder, stevia powder, and strawberry extract.

Once the butter stops foaming, pour two tablespoons of the crepe batter into the pan. Cook until bottom is browned and top is set.

Using a kitchen spatula, flip the creme and brown the other side.

Transfer to the plate. Repeat the process with the remaining batter.

In a small bowl, combine wippled cream with strawberry extract. Optionally, add some sugar substitute and one teaspoon of coconut flour. Top each crepe with this mixture and serve!

Nutrition information per serving: Calories: 168, Protein: 4.6g, Total Carbs: 6.5g, Dietary Fibers: 3g, Net Carbs: 3.5g, Total Fat: 14.2g

27. Creamy Spinach Cupcakes

Serves: 6

Preparation time: 5-10 minutes

Cooking time: 15 minutes

Ingredients:

● 2 cups spinach, chopped

● 1 cup cream cheese, fat-free

● 1 cup fresh goat's cheese

● 2 tbsp Greek yogurt

● 3 eggs

● 2 egg whites

● ½ tsp salt

● 3 tbsp almond flour

Preparation:

Preheat the oven to 350 degrees. Line muffin cups with 12 liners. Set aside.

Combine the ingredients in a large mixing bowl. Beat well on high speed, for 3 minutes. Divide the mixture between muffin cups and bake for 15 minutes.

Nutrition information per serving: Calories: 292, Protein: 13.7g, Total Carbs: 4.9g, Dietary Fibers: 1.3g, Net Carbs: 3.6g, Total Fat: 24.1g

28. Raspberry Smoothie Bowl

Serves: 2

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● ¾ cup almond milk

● ½ cup raspberries

● 2 cups ice

● 2 tbsp walnuts, finely chopped

● 1 tbsp coconut oil

● 1 tsp vanilla extract, sugar-free

● Fruits and nuts, optional topping

Preparation:

Place the ingredients in a blender or a food processor. Blend until smooth.

Transfer the mixture into a serving bowl and refrigerate for 30 minutes (or freeze for 10 minutes) before serving.

Optionally, top with some nuts, seeds, or fruits.

Nutrition information per serving: Calories: 330, Protein: 4.3g, Total Carbs: 9.4g, Dietary Fibers: 4.5g, Net Carbs: 4.9g, Total Fat: 33.1g

29. Pistachio Strawberry Bowl

Serves: 2

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● ½ cup Greek yogurt

● ¼ cup almond milk

● ¼ cup fresh strawberries

● 1 tbsp pistachio

● 1 tbsp sesame seeds

● 1 tbsp coconut oil

● ¼ tsp stevia powder

Preparation:

Combine the ingredients in a blender and pulse until smooth. If the mixture is too thick, add some skim milk or coconut milk.

Optionally, top with some fruits, nuts, and seeds.

Nutrition information per serving: Calories: 197, Protein: 6.6g, Total Carbs: 6.1g, Dietary Fibers: 1.6g, Net Carbs: 4.5g, Total Fat: 17.2g

30. Hazelnut Quinoa with Ginger

Serves: 3

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup almond milk, unsweetened

● ½ cup Greek yogurt

● 2 tbsp quinoa, cooked

● 1 tsp cocoa powder, unsweetened

● 1 tbsp coconut oil, melted

● 1 tsp hazelnuts, grated

● 1 tsp freshly grated ginger

● ½ tsp stevia powder

● Fruits, nuts, and seeds – optional topping

Preparation:

In a medium-sized bowl, combine together almond milk, Greek yogurt, and quinoa. Mix until well incorporated.

Stir in cocoa powder, coconut oil, hazelnuts, ginger, and stevia powder.

Chill well before serving.

Nutrition information per serving: Calories: 259, Protein: 5.6g, Total Carbs: 7.3g, Dietary Fibers: 2.1g, Net Carbs: 5.2g, Total Fat: 24.8g

31. ''Rice'' Pudding with Almonds

Serves: 3

Preparation time: 25 minutes

Cooking time: -

Ingredients:

● 1 cup cooked cauliflower florets

● 1 cup cream cheese

● ½ cup unsweetened almond milk

● 2 tbsp coconut oil, melted

● 1 tsp stevia powder

● 1 tsp vanilla extract

● ½ tsp cinnamon, ground

Preparation:

Place the cauliflower into a food processor and process until completely small pieces. Transfer to a microwave-save bowl and add almond milk, coconut oil, stevia, vanilla, and cinnamon. Heat for 90 seconds.

Stir in cream cheese and let it sit for 15 minutes. Refrigerate for 30 minutes before serving.

Optionally, top with fruits, nuts, or seeds.

Nutrition information per serving: Calories: 368, Protein: 6.7g, Total Carbs: 4.7g, Dietary Fibers: 1.2g, Net Carbs: 3.5g, Total Fat: 36.6g

32. Mini Breakfast Kebabs

Serves: 4

Preparation time: 25 minutes

Cooking time: 6-7 minutes

Ingredients:

● 1 lb ground beef

● 1 onion, finely chopped

● 2 garlic cloves, crushed

● 3 tbsp oil

● ½ tsp salt

● ¼ tsp freshly ground black pepper

● 1 tsp bicarbonate of soda

● ¼ cup water

Preparation:

Preheat the grill over medium-high heat.

In a large bowl, combine beef with finely chopped onion, oil, garlic, salt, pepper, bicarbonate of soda, and water. Mix well until completely combined.

Shape the mixture into 20 equal balls. Roll each into a log (3- inches long and half-inch thick).

Grill kebabs for 3-4 minutes. Flip and grill for another 2-3 minutes.

Serve immediately.

Nutrition information per serving: Calories: 314, Protein: 34.8g, Total Carbs: 3.2g, Dietary Fibers: 0.7g, Net Carbs: 2.5g, Total Fat: 17.3g

33. Overnight Oats with Cinnamon

Serves: 3

Preparation time: 15 minutes

Cooking time: -

Ingredients:

● 1 cup almond milk

● ¼ cup rolled oats

● ¼ cup hempseed

● ¼ cup Greek yogurt

● 2 tbsp coconut oil

● ½ tsp stevia powder

● 1 tsp vanilla extract

● ¼ tsp ground cinnamon

Preparation:

Place oats and hempseed in a medium-sized bowl. Add almond milk and refrigerate overnight.

Stir in Greek yogurt, coconut oil, stevia, vanilla extract, and cinnamon. Serve cold.

Nutrition information per serving: Calories: 167, Protein: 4.9g, Total Carbs: 6.6g, Dietary Fibers: 1.4g, Net Carbs: 5.2g, Total Fat: 13.7g

34. Creamy Banana Cinnamon Shake

Serves: 2

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● ¼ banana, sliced

● 2 cups unsweetened almond milk

● ¼ cup whipped cream

● 1 tbsp coconut oil, melted

● 1 cup ice cubes

● 1 tsp vanilla extract, sugar-free

● 1 tsp cinnamon

● ½ tsp stevia powder

Preparation:

Peel and roughly chop bananas. Place in a blender along with other ingredients. Pulse until completely smooth and serve immediately.

Nutrition information per serving: Calories: 164, Protein: 1.5g, Total Carbs: 7g, Dietary Fibers: 2g, Net Carbs: 5g, Total Fat: 15g

35. Breakfast Skillet Pizza

Serves: 2

Preparation time: 5 minutes

Cooking time: 1-2 minutes

Ingredients:

● 3 large eggs

● 1 cup shredded mozzarella cheese

● 2 tbsp butter

● 3 tbsp spaghetti sauce, sugar-free

● 3.5 oz smoked salmon

● ½ tsp salt

● ¼ tsp dried oregano

Preparation:

In a large skillet, melt the butter over medium-high heat.

In a medium-sized bowl, beat the eggs and pour into the skillet. Cook for one minute, or until set. Transfer to the serving plate.

Top with spaghetti sauce, mozzarella cheese, and smoked salmon. Season with salt and pepper and serve immediately.

Nutrition information per serving: Calories: 308, Protein: 22.7g, Total Carbs: 1.2g, Dietary Fibers: 0.1g, Net Carbs: 1.1g, Total Fat: 23.6g

36. Creamy Spinach Smoothie

Serves: 1

Preparation time: 10 minutes

Cooking time: -

Ingredients:

● 1 cup spinach, finely chopped

● ½ avocado, peeled and chopped

● 1 tbsp freshly squeezed lemon juice

● ½ tsp stevia powder

● 1 cup unsweetended almond milk

● ¼ cup Greek yogurt, vanilla flavored

Preparation:

Combine the ingredients in a blender and pulse until completely smooth. Serve cold.

Nutrition information per serving: Calories: 288, Protein: 8.9g, Total Carbs: 13.1g, Dietary Fibers: 8.5g, Net Carbs: 4.6g, Total Fat: 23.3g

37. Mediterranean Cream Cheese

Serves: 5

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup cream cheese

● ½ cup fresh goat's cheese

● 2 tbsp olive oil

● 1 tsp freshly squeezed lemon juice

● 1 tbsp Italian seasoning mix

● 1 tbsp fresh parsley, finely chopped

● ¼ tsp chili flakes

● 1 tsp cumin powder

● ½ tsp sea salt

Preparation:

Combine the ingredients in a blender or a food processor and mix until smooth. Transfer to a glass jar with a tight lid and keep in the refrigerator up to 7 days.

Nutrition information per serving: Calories: 257, Protein: 6g, Total Carbs: 2.5g, Dietary Fibers: 0.1g, Net Carbs: 2.4g, Total Fat: 25.3g

38. Chocolate Smoothie

Serves: 2

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup almond milk, unsweetened

● 1 cup ice cubes

● 1 tbsp coconut oil, softened

● 1 tbsp cocoa powder, unsweetened

● ¼ tsp stevia powder

● 1 tbsp almonds, freshly grated

Preparation:

Combine the ingredients in a blender and pulse until smooth. Serve cold.

Nutrition information per serving: Calories: 358, Protein: 3.9g, Total Carbs: 8.8g, Dietary Fibers: 3.8g, Net Carbs: 5g, Total Fat: 37.3g

39. Almond Meal Breakfast Patties

Serves: 4

Preparation time:  45 minutes

Cooking time:  6-8 minutes

Ingredients:

● 1lb lean ground beef

● ¼ cup almond meal

● 2 tbsp almonds, grated

● 2 large eggs

● ½ cup onions, finely chopped

● 2 garlic cloves, crushed

● ¼ cup oil

● 1 tsp salt

● ¼ tsp black pepper

● ¼ cup parsley leaves, finely chopped

● ¼ cup skim milk

Preparation:

In a medium-sized bowl, combine ground beef with almond meal, almonds, onions, garlic, oil, salt, pepper, parsley, and milk. Whisk in one egg and mix well to combine. Tightly wrap the bowl with aluminum foil and refrigerate for 30-40 minutes.

Remove the meat from the refrigerator and gently shape into one-inch-thick patties, about 4-inches in diameter.

Grease a large, non-stick skillet with some olive oil. Heat up to medium-high heat and cook patties for 3-4 minutes on each side.

Nutrition information per serving: Calories: 442, Protein: 40.6g, Total Carbs: 5.3g, Dietary Fibers: 1.6g, Net Carbs: 3.7g, Total Fat: 28.1g

For the garlic dip (optional):

● 1 large cucumber, peeled and roughly chopped

● ½ cup Greek yogurt

● 1 garlic clove

● ¼ tsp salt

● 1 tbsp finely chopped parsley

Preparation:

Combine the ingredients in a food processor and grind until smooth.

40. Boiled Eggs with Spinach and Nuts

Serves: 2

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

● 1 lb fresh spinach, torn

● 2 garlic cloves, crushed

● ½ tsp sea salt

● 2 eggs, hard-boiled

● 2 almonds, finely chopped

● 2 walnuts, finely chopped

● ¼ tsp chili flakes

● 3 tbsp butter

Preparation:

Gently place eggs in a pot of boiling water. Cook for 10-12 minutes. Remove from the heat and drain. Cool to a room temperature and peel. Using a sharp knife, cut eggs in half. Set aside.

Now melt the butter in a large skillet and heat up over medium-high heat. Add garlic and stir-fry for two minutes. Now add spinach and continue to cook for five minutes, stirring constantly. Season with chili flakes, give it a good stir and remove from the heat. Transfer to a serving plate and sprinkle with sea salt, chopped almonds, and walnuts.

Serve with boiled eggs. Optionally, add ½ cup of avocado chunks!

Nutrition information per serving: Calories: 300, Protein: 13.2g, Total Carbs: 10.1g, Dietary Fibers: 5.5g, Net Carbs: 4.6g, Total Fat: 25.2g

41. Quick Breakfast Skewers

Serves: 4

Preparation time: 20 minutes

Cooking time: 6-8 minutes

Ingredients:

● 1 lb ground veal

● 3 large eggs

● 2 tbsp almond flour

● 2 garlic cloves, crushed

● 1 tbsp coriander seeds

● ½ tbsp cumin seeds

● 1 tbsp olive oil

● 1 tsp dried mint

● 1 tsp salt

● ½ tsp freshly ground black pepper

● ¼ tbsp cayenne pepper

Preparation:

If you're using wooden skewers, soak them for 15-20 minutes to prevent them from burning.

Heat a large non-stick pan over medium-high heat.

In a large bowl, mix together lamb mince, eggs, almond flour, garlic, coriander seeds, cumin seeds, oil, mint, salt, pepper, and cayenne. Mix well with your hands and shape equal balls – 2 inches in diameter.

Arrange balls between skewers and place in the pan. Brown for 3-4 minutes on one side and then gently turn over. Cook for another 3-4 minutes.

Nutrition information per serving: Calories: 377, Protein: 33.7g, Total Carbs: 6.9g, Dietary Fibers: 1.9g, Net Carbs: 5g, Total Fat: 24g

42. Avocado and Almond Butter Shake

Serves: 3

Preparation time: 10 minutes

Cooking time: -

Ingredients:

● 1 cup avocado chunks

● ½ banana, chopped

● 1 cup almond milk, unsweetened

● 2 tbsp Greek yogurt

● 2 tbsp almond butter

● ½ tsp stevia powder

Preparation:

Combine the ingredients in a blender and mix until smooth. For even better milkshake flavor, peel and freeze your banana before adding it to this smoothie. Serve immediately.

Nutrition information per serving: Calories: 125, Protein: 3.8g, Total Carbs: 8.7g, Dietary Fibers: 2.9g, Net Carbs: 5.8g, Total Fat: 9.6g

43. Scrambled Eggs with Turmeric

Serves: 2

Preparation time: 5 minutes

Cooking time: 2 minutes

Ingredients:

● 4 large eggs

● 2 egg whites

● ¼ cup almond milk

● 3 tbsp butter, unsalted

● ½ tsp salt

● ¼ tsp freshly ground black pepper

● 1 tsp turmeric powder

Preparation:

Place the butter in a large skillet and melt over medium-high heat.

Whisk the eggs together and season with turmeric, salt and pepper. Slowly pour in the milk, whisking constantly.

Pour the mixture into the skillet and cook for one minute. Using a kitchen spatula, gently flip and cook for one more minute.

Serve immediately.

Optionally add one tablespoon of Greek yogurt or sour cream before serving.

Nutrition information per serving: Calories: 125, Protein: 3.8g, Total Carbs: 8.7g, Dietary Fibers: 2.9g, Net Carbs: 5.8g, Total Fat: 9.6g

44. Creamy Chicken Sliders

Serves: 2

Preparation time: 10-15 minutes

Cooking time: 40 minutes

Ingredients:

● 1 lb chicken breast, boneless and skinless

● 1 cup spinach, chopped

● ½ cup cottage cheese

● 2 tbsp sour cream, fat-free

● 1 tsp dried celery

● ½ tsp salt

● ¼ tsp garlic powder

● 1 tbsp olive oil

Preparation:

Preheat the oven to 400 degrees. Line some parchment paper over a baking dish and set aside.

Grease a large, non-stick skillet with some olive oil. Heat up over medium-high heat. Add spinach, salt, and garlic powder. Give it a good stir and cook for 2-3 minutes. Now add cottage cheese and sour cream. Cook for one more minute and remove from the heat.

Rinse the meat and pat dry with a kitchen towel. Make incisions into chicken, about 1-inch apart. Stuff each incision with the spinach mixture and sprinkle with celery.

Bake for 35 minutes.

Nutrition information per serving: Calories: 400, Protein: 56.7g, Total Carbs: 3.4g, Dietary Fibers: 0.4g, Net Carbs: 3g, Total Fat: 16.3g

45. Fried Eggs with Marjoram and Red Wine Vinegar

Serves: 2

Preparation time: 5 minutes

Cooking time: 2 minutes

Ingredients:

● 4 large eggs

● 2 tbsp butter, softened

● 1 tsp red wine vinegar

● ¼ tsp salt

● ¼ tsp pepper

Preparation:

Melt the butter in a large skillet, over medium-high heat. Whisk together eggs, red wine vinegar, salt, and pepper. Pour the mixture into the skillet and cook for 2 minutes.

Optionally, garnish with some parsley and serve.

Nutrition information per serving: Calories: 246, Protein: 12.7g, Total Carbs: 1g, Dietary Fibers: 0.1g, Net Carbs: 0.9g, Total Fat: 21.5g

46. Turkey Breast and Cheese Muffins

Serves: 6

Preparation time: 15 minutes

Cooking time: 35 minutes

Ingredients:

● 6 large eggs, separated

● 1 cup cream cheese

● ¼ cup cottage cheese

● 7 oz turkey breast, boneless and skinless, finely chopped

● 2 tbsp sour cream

● 3 tbsp almond flour

● 1 tbsp butter

● ½ tsp salt

● ¼ tsp freshly ground black pepper

● 2 tbsp oil

Preparation:

Preheat the oven to 350 degrees. Grease a 12-cup muffin pan with some oil and set aside.

In a large mixing bowl, combine egg whites, cream cheese, cottage cheese, sour cream, and butter. With a paddle attachment on, beat well on high speed – for 2 minutes. Now add almond flour, egg yolks, salt, and pepper. Continue to beat for 2 more minutes.

Add finely chopped turkey breast and give it a good stir.

Divide the mixture among muffin cups and bake for 35 minutes.

Nutrition information per serving: Calories: 329, Protein: 16.8g, Total Carbs: 3.9g, Dietary Fibers: 0.4g, Net Carbs: 3.5g, Total Fat: 27.6g

47. Strawberry Ice Cream Smoothie

Serves: 1

Preparation time: 5 minutes

Cooking time: -

Ingredients:

● 1 cup unsweetened almond milk

● ¼ cup whipped cream

● 1 tbsp coconut oil, melted

● 1 tsp strawberry extract

● 1 tsp stevia powder

Preparation:

Place the ingredients in a blender and pulse until completely smooth. You can add one teaspoon of sugar-free vanilla ice cream for even better taste.

Enjoy!

Nutrition information per serving: Calories: 257, Protein: 1.7g, Total Carbs: 3.4g, Dietary Fibers: 1g, Net Carbs: 2.4g, Total Fat: 26.4g

48. Poached Eggs with Mushrooms

Serves: 1

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients:

● 1 large egg

● 1 cup button mushrooms, sliced

● 1 garlic clove, crushed

● 1 cup fresh arugula, torn

● 2 tbsp butter, softened

● ½ tsp salt

Preparation:

Melt the butter in a large skillet. Add garlic and button mushrooms. Season with salt and cook for 3-4 minutes, stirring constantly.

Add arugula and give it a good stir. Finally, crack the egg and cook until completely set – for 2 minutes.

Optionally, season with more salt and freshly ground black pepper.

Serve immediately with some cheddar cheese or Greek yogurt.

Nutrition information per serving: Calories: 300, Protein: 9.4g, Total Carbs: 4.4g, Dietary Fibers: 1.1g, Net Carbs: 3.3g, Total Fat: 28.4g

49. Sweet Cranberry Eggs

Serves: 2

Preparation time: 5 minutes

Cooking time: 2 minutes

Ingredients:

● 4 large eggs, beaten

● ¼ cup almond milk, unsweetened

● ¼ tsp powdered stevia

● ¼ tsp cranberry extract, sugar-free

● 2 tbsp coconut oil, melted

Preparation:

In a large bowl, whisk together eggs, almond milk, stevia, and cranberry extract.

Melt the butter over medium-high heat. Pour the egg mixture and gently pull the eggs across the pan with a wooden spatula. Do not stir constantly. Cook for about 2 minutes, or until thickened and no visible liquid egg remains.

Remove from the heat and transfer to a serving plate.

Optionally, top with some fresh cranberries and serve!

Nutrition information per serving: Calories: 329, Protein: 13.3g, Total Carbs: 2.5g, Dietary Fibers: 0.7g, Net Carbs: 1.8g, Total Fat: 30.7g

50. Chicken Pudding with Artichoke

Serves: 4

Preparation time:  15-20 minutes

Cooking time:  20-30 minutes

Ingredients:

● 1 lb chicken breast, boneless and skinless

● 2 artichokes

● ¼ cup extra virgin olive oil

● 1 lemon, juiced

● 1 handful of fresh parsley leaves

● 1 tsp pink Himalayan salt

● ½ tsp dried rosemary

● ¼ tsp freshly ground black pepper

● ½ tsp ground chili pepper, for topping

Preparation:

Thoroughly rinse the meat and pat dry with a kitchen paper. Using a sharp paring knife, cut the meat into smaller pieces and remove the bones. Rub with olive oil and set aside.

Heat the saute pan over medium-high heat. Turn the heat down slightly to medium and add the meat.  Cook for about one minute to get it a little golden one one side. Then flip each piece, cover the pan with a thigh fitting lid and turn the heat to low. Cook for ten minutes without removing the lid. This will poach your meat from the inside out in its own juices. This is why it's important that the lid stays on all the time.

Now turn off the heat and let it sit for another ten minutes. It has to stay covered the whole time. Take the lid off the pan and set aside allowing the meat to cool for a while.

Meanwhile, prepare the artichoke. Cut the lemon into halves and squeeze the juice in a small bowl. Divide the juice in half and set aside.

Using a sharp paring knife, trim off the outer leaves until you reach the yellow and soft ones. Trim off the green outer skin around the artichoke base and stem. Make sure to remove the 'hairs' around the artichoke heart. They are inedible so simply throw them away. Cut artichoke into half-inch pieces. Rub with half of the lemon juice and sprinkle with dried rosemary. Place in a heavy-bottomed pot. Add enough water to cover and cook until completely fork-tender. Remove from the heat and drain. Chill for a while (to a room temperature). I like to cut each piece into thin strips, but this is optional.

Now combine artichoke with chicken meat in a large bowl. Stir in salt, pepper, and the remaining lemon juice. Sprinkle with some chili pepper and parsley. Serve.

Nutrition information per serving: Calories: 368, Protein: 36g, Total Carbs: 9.7g, Dietary Fibers: 5g, Net Carbs: 4.7g, Total Fat: 21.3g

Table of Contents

Introduction

Chapter 1: Understanding the Ketogenic Diet

What is a Keto diet?

How does Keto diet work?

Types of Keto diet

What to eat?

What not to eat

Healthy benefits

Side effects

Diets comparison: Keto vs. Paleo vs. Atkins

Ketosis Quick Facts

Getting Started

Chapter 2: 50 Keto Breakfast Recipes

1. Spinach Omelet

2. Avocado Baked Eggs

3. Spinach Smoothie Bowl

4. Homemade Salmon Spread

5. Breakfast Burrito

6. Scrambled Eggs with Cheddar Cheese

7. Butter Waffles

8. Protein Pancakes with Raspberry Cream

9. Fried Shrimps with Eggs

10. Poached Eggs with Garlic Spinach

11. Chicken Sliders

12. Chocolate Keto Pancakes

13. Feta Chese and Mint Omelete

14. Breakfast Fritatta

15. Burger-Style Eggs

16. Poached Eggs with Leeks

17. Cheesy Spinach Eggs

18. Banana Bowl with Nuts

19. Coconut Crepes

20. Scrambled Eggs with Beef

21. Orange Nut Muffins

22. Sour Eggs with Marjoram

23. Italian Sausage Muffins

24. Blueberry Yogurt

25. Chocolate Oatmeal with Almonds

26. Strawberry Crepes

27. Creamy Spinach Cupcakes

28. Raspberry Smoothie Bowl

29. Pistachio Strawberry Bowl

30. Hazelnut Quinoa with Ginger

31. ''Rice'' Pudding with Almonds

32. Mini Breakfast Kebabs

33. Overnight Oats with Cinnamon

34. Creamy Banana Cinnamon Shake

35. Breakfast Skillet Pizza

36. Creamy Spinach Smoothie

37. Mediterranean Cream Cheese

38. Chocolate Smoothie

39. Almond Meal Breakfast Patties

40. Boiled Eggs with Spinach and Nuts

41. Quick Breakfast Skewers

42. Avocado and Almond Butter Shake

43. Scrambled Eggs with Turmeric

44. Creamy Chicken Sliders

45. Fried Eggs with Marjoram and Red Wine Vinegar

46. Turkey Breast and Cheese Muffins

47. Strawberry Ice Cream Smoothie

48. Poached Eggs with Mushrooms

49. Sweet Cranberry Eggs

50. Chicken Pudding with Artichoke