Darn Good Keto Lasagna

Ingredients

1 lb ground beef or Italian sausage or 1/2 lb ground beef & 1/2 lb Italian sausage

3/4 pound of sliced chicken or turkey (have them slice it thick)

1/2 onion 

1/2 red bell pepper

12 oz of Rao's Marinara Sauce or low sugar tomato sauce

10 tablespoons of Whole Milk Ricotta cheese

Garlic and herb seasoning

Italian seasoning

Salt & pepper

1. Brown the beef, and pork if using. Add onion and red bell pepper and additional seasonings like basil, garlic & herb seasoning, oregano or Italian seasoning.
2. Once the meat is cooked through add the marinara sauce. Stir to combine and let simmer on low for 5 minutes. Remove from heat.
3. In a casserole dish, spread a thin layer of ground beef mixture on bottom. Add a layer of deli meat. Followed by another layer of ground beef. Top with half the Ricotta cheese and 1/4 cup of the mozzarella cheese. Repeat layers 2-3 times. End the layers with the ground beef mixture and the remaining mozzarella cheese.
4. Bake in the oven at 400 for 15 minutes or until cheese is bubbly on top.

Sausage Egg Cups

 

Makes 12 Egg Cups

Prep 10 minutes

Cook 20 min

Ingredients

1 tablespoon butter/ghee

13 eggs

1/2 lb sausage

1/2 onion

1/2 red bell pepper

1/4 cup cheddar/Mexican cheese

Salt & Pepper

1. Preheat the oven to 375 degrees Fahrenheit. 
2. While the oven is warming up, heat a large skillet over medium-high heat. Add the sausage, onion, and bell pepper cook until heated through.
3. Coat silicon muffin tin with the butter/ghee.
4. In a medium bowl, beat the eggs until well beaten. Add the sausage, onion, and bell pepper mixture. Add in the cheese and mix.
5. Pour the egg mixture into the prepared muffin tin filling each cup about two-thirds of the way up so they have room to rise.
6. Top each cup with some of the shredded cheese.
7. Bake for 20 minutes.
8. Cool for 10 minutes, and serve hot.

Substitutions

You can add jalapenos, or another vegetable with a little crunch. 

Per Batch

Calories: 955; Total Fat: 80g; Carbs: 7g; Net Carbs: 6g; Fiber: 1g; Protein: 53g

Per Serving

Calories: 159; Total Fat: 13g; Carbs: 1g; Net Carbs: 0g; Fiber: 0g; Protein: 9g

Roasted Tomato Soup

 12 half ripe tomatoes

3 inch piece of ginger

1 head of garlic

Season with salt and pepper, coat with olive oil and roast for 20 min. at 180 degrees 

1 red onion split in half

1 chili 

Roast for 25 min.

Peel ginger, squish garlic

Add everything to a pan on medium heat, add broth/stock, deglaze roasting tray into pan

Blend everything together, add a tin of coconut milk, splash of vinegar, salt & pepper

Reduce soup down

Serve in bowls with toast, chopped cilantro and a swirl of olive oil and coconut milk

Marry Me Chicken

2-3 lbs boneless, skinless chicken thighs

Olive oil

smoked paprika

salt & pepper

sriracha seasoning

Season, then BBQ

1 onion

2 Tbs butter

5-6 cloves chopped garlic

4 scoops sun-dried tomatoes

1/2 cup heavy cream

smoked paprika

salt & pepper

1/2 cup parmesan Reggiano

basil

spinach

Cook in a frying pan, then add chicken

37 Keto Recipe's under 60 min. Prep

 Poultry Recipe’s

1. Keto Chicken Stir-Fry:

   - Ingredients: Frozen chicken strips, low-carb vegetables (bell peppers, broccoli, zucchini), garlic, ginger, tamari soy sauce, sesame oil.

   - Instructions: Thaw the chicken in the microwave. Stir-fry the chicken and vegetables in a pan with garlic, ginger, soy sauce, and sesame oil until cooked through.

2. Mushroom and Bacon Stuffed Chicken Breasts:

   - Ingredients: Frozen chicken breasts, bacon, mushrooms, cream cheese, garlic, thyme.

   - Instructions: Thaw the chicken breasts in cold water. Sauté bacon and mushrooms, then mix with cream cheese, garlic, and thyme. Stuff the mixture into chicken breasts and bake.

3. Creamy Spinach and Chicken Skillet:

   - Ingredients: Frozen chicken thighs, frozen spinach, heavy cream, cream cheese, garlic, Parmesan cheese.

   - Instructions: Thaw the chicken thighs in the microwave. Cook chicken in a skillet, then add spinach, heavy cream, cream cheese, and garlic. Simmer until creamy.

4. Curry Cauliflower and Chicken:

    - Ingredients: Frozen chicken chunks, frozen cauliflower florets, coconut milk, curry powder, turmeric, ginger, garlic.

    - Instructions: Thaw the chicken in the microwave. Cook chicken in a pot, then add cauliflower, coconut milk, curry powder, turmeric, ginger, and garlic. Simmer until cauliflower is tender.

5. Keto Chili with Ground Turkey:

   - Ingredients: Frozen ground turkey, canned diced tomatoes, bell peppers, onion, chili powder, cumin.

   - Instructions: Thaw the ground turkey in cold water. Cook turkey with bell peppers and onion. Add diced tomatoes and spices to make a flavorful chili.

6. Keto Chicken Fajita Salad:

   - Ingredients: Frozen chicken strips, bell peppers, onion, avocado, lettuce, sour cream, lime.

   - Instructions: Thaw the chicken in the microwave. Sauté chicken, bell peppers, and onion with fajita seasoning. Serve over lettuce, topped with avocado, sour cream, and a squeeze of lime.

7. Keto Chicken Enchilada Casserole:

   - Ingredients: Frozen chicken strips, enchilada sauce (sugar-free), shredded cheese, diced green chilies.

   - Instructions: Thaw the chicken in the microwave. Layer chicken, enchilada sauce, cheese, and chilies in a casserole dish. Bake until cheese is melted and bubbly.

8. Low-Carb Chicken Quesadillas:

   - Ingredients: Frozen chicken strips, low-carb tortillas, shredded cheese, bell peppers, onion.

   - Instructions: Thaw the chicken in the microwave. Sauté chicken with bell peppers and onion. Assemble quesadillas with chicken, cheese, and vegetables.

9. Keto Chicken Avocado Salad:

    - Ingredients: Frozen chicken strips, avocado, cherry tomatoes, red onion, cilantro, lime juice.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and mix with diced avocado, tomatoes, onion, cilantro, and lime juice.

10. Keto Chicken and Cheese Stuffed Peppers:

    - Ingredients: Frozen chicken strips, bell peppers, cream cheese, shredded cheese, salsa.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and mix with cream cheese. Stuff peppers with chicken mixture, top with shredded cheese, and bake.

11. Low-Carb Chicken Enchilada Soup:

    - Ingredients: Frozen chicken strips, chicken broth, enchilada sauce, diced tomatoes, bell peppers, onion.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and shred. Combine with chicken broth, enchilada sauce, tomatoes, bell peppers, and onion. Simmer to make a hearty soup.

 

Beef Recipes

1. Zucchini Noodles with Ground Beef Marinara:

   - Ingredients: Frozen ground beef, zucchini, canned low-carb marinara sauce, onion, garlic, Italian seasoning.

   - Instructions: Thaw the ground beef in the microwave. Brown the beef with onions and garlic, then add marinara sauce and Italian seasoning. Serve over zucchini noodles.

2. Keto Teriyaki Meatball Skewers:

   - Ingredients: Frozen meatballs, low-carb teriyaki sauce, bell peppers, onion, skewers.

   - Instructions: Thaw the meatballs in the microwave. Thread meatballs, bell peppers, and onions onto skewers. Grill or bake, brushing with teriyaki sauce.

3. Keto Beef and Broccoli:

   - Ingredients: Frozen beef slices, broccoli, tamari soy sauce, garlic, ginger, erythritol (or keto-friendly sweetener).

   - Instructions: Thaw the beef slices in the microwave. Stir-fry beef and broccoli with garlic, ginger, soy sauce, and sweetener until cooked.

4. Keto Beef Fajita Bowl:

   - Ingredients: Frozen beef strips, bell peppers, onion, avocado, sour cream, cumin, paprika, lettuce.

   - Instructions: Thaw the beef in the microwave. Sauté beef, bell peppers, and onion with cumin and paprika. Serve over lettuce or in a bowl with sliced avocado/guacamole, sour cream and cheese.

5. Sesame Ginger Beef Stir-Fry:

   - Ingredients: Frozen beef strips, broccoli, bell peppers, soy sauce, sesame oil, ginger, sesame seeds.

   - Instructions: Thaw the beef strips in the microwave. Stir-fry beef and vegetables with soy sauce, sesame oil, ginger, and sesame seeds.

6. Keto Beef and Cabbage Stir-Fry:

   - Ingredients: Frozen ground beef, cabbage, onion, garlic, coconut aminos, sesame oil.

   - Instructions: Thaw the ground beef in the microwave. Brown beef with onion and garlic, then add cabbage, coconut aminos, and sesame oil. Stir-fry until cabbage is tender.

7. Low-Carb Beef Tacos:

   - Ingredients: Frozen ground beef, lettuce leaves (for taco shells), shredded cheese, salsa, avocado.

   - Instructions: Thaw the ground beef in the microwave. Brown the beef and season with taco seasoning. Fill lettuce leaves with the beef, cheese, salsa, and sliced avocado.

8. Keto Beef Chile Verde:

   - Ingredients: Frozen beef chunks, green salsa, diced green chilies, cumin, garlic.

   - Instructions: Thaw the beef in the microwave. Cook beef with green salsa, green chilies, cumin, and garlic until tender.

9. Keto Taco Salad:

   - Ingredients: Frozen ground beef, lettuce, shredded cheese, diced tomatoes, sour cream, guacamole.

   - Instructions: Thaw the ground beef in the microwave. Brown beef and season with taco spices. Serve over lettuce and top with cheese, tomatoes, sour cream, and guacamole.

10. Low-Carb Beef Burrito Bowl:

    - Ingredients: Frozen beef strips, cauliflower rice, black beans (in moderation), bell peppers, salsa, shredded cheese.

    - Instructions: Thaw the beef in the microwave. Sauté beef and bell peppers. Serve over cauliflower rice with black beans, salsa, and cheese.

11. Keto Mexican Cauliflower Bites:

    - Ingredients: Frozen cauliflower florets, ground beef, taco seasoning, shredded cheese, sour cream.

    - Instructions: Thaw the cauliflower florets in the microwave. Cook ground beef with taco seasoning. Assemble cauliflower bites with beef, cheese, and a dollop of sour cream.

12. Keto Guacamole Bacon Burgers:

    - Ingredients: Frozen beef patties, guacamole, bacon, lettuce, tomato.

    - Instructions: Thaw the beef patties in the microwave. Cook burgers and top with guacamole and bacon. Serve with lettuce and tomato.

 

Pork Recipes

1. Keto Pork Stir-Fry:

   - Ingredients: Frozen pork strips, low-carb vegetables (snow peas, mushrooms, bell peppers), GF coconut aminos, garlic, ginger.

   - Instructions: Thaw the pork in the microwave. Stir-fry pork and vegetables with coconut aminos, garlic, and ginger until tender.

2. Keto BBQ Pulled Pork Lettuce Wraps:

   - Ingredients: Frozen pulled pork, sugar-free BBQ sauce, lettuce leaves, coleslaw (mayo-based), pickles.

   - Instructions: Thaw the pulled pork in the microwave. Heat the pulled pork with BBQ sauce. Serve in lettuce wraps topped with coleslaw and pickles.

3. Keto Italian Sausage Skillet:

   - Ingredients: Frozen Italian sausage links, bell peppers, onion, canned diced tomatoes, Italian seasoning.

   - Instructions: Thaw the sausages in cold water. Brown sausages in a skillet, then add bell peppers, onion, diced tomatoes, and Italian seasoning. Simmer until flavors meld.

4. Cheesy Sausage and Spinach Casserole:

   - Ingredients: Frozen sausage links, frozen spinach, eggs, cheddar cheese, cream, garlic powder.

   - Instructions: Thaw the sausages in cold water. Cook sausages and slice. Mix with cooked spinach, eggs, cheddar cheese, cream, and garlic powder. Bake until set.

5. Cauliflower and Sausage Casserole:

   - Ingredients: Frozen sausage links, cauliflower florets, heavy cream, cheddar cheese, Dijon mustard, thyme.

   - Instructions: Thaw the sausages in cold water. Cook sausages, then slice. Mix with cooked cauliflower, heavy cream, mustard, and thyme. Top with cheddar cheese and bake.

6. Keto Carnitas Bowl:

   - Ingredients: Frozen pork carnitas, cauliflower rice, guacamole, diced tomatoes, shredded cheese.

   - Instructions: Thaw the carnitas in the microwave. Sauté carnitas and serve over cauliflower rice. Top with guacamole, diced tomatoes, and cheese.

7. Keto Pork Chile Rellenos:

    - Ingredients: Frozen pork carnitas, poblano peppers, cream cheese, shredded cheese, enchilada sauce.

    - Instructions: Thaw the carnitas in the microwave. Roast and peel poblano peppers. Stuff with a mixture of carnitas and cream cheese. Top with enchilada sauce and shredded cheese, then bake.

8. Chorizo and Egg Breakfast Burritos:

   - Ingredients: Frozen chorizo, eggs, low-carb tortillas, shredded cheese, salsa.

   - Instructions: Thaw the chorizo in the microwave. Cook chorizo and scramble eggs. Fill tortillas with chorizo, eggs, cheese, and salsa.

 

Fish Recipe’s

1. Lemon Garlic Butter Salmon:

   - Ingredients: Frozen salmon fillets, lemon juice, garlic, butter, parsley.

   - Instructions: Thaw the salmon in cold water. Sauté salmon with butter, garlic, and lemon juice until cooked. Sprinkle with chopped parsley.

2. Keto Lemon Herb Salmon:

    - Ingredients: Frozen salmon fillets, lemon zest, fresh herbs (such as dill and parsley), olive oil.

    - Instructions: Thaw the salmon in cold water. Mix lemon zest, herbs, and olive oil. Coat salmon fillets with the mixture and bake until flaky.

3. Spicy Shrimp Cauliflower Rice:

   - Ingredients: Frozen shrimp, cauliflower rice, bell peppers, onion, hot sauce, cayenne pepper, garlic.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with bell peppers and onion, then add cauliflower rice and season with hot sauce, cayenne pepper, and garlic.

4. Creamy Garlic Shrimp Alfredo:

   - Ingredients: Frozen shrimp, cauliflower florets, heavy cream, Parmesan cheese, garlic, butter.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with butter and garlic. Add cooked cauliflower, heavy cream, and Parmesan cheese to make a creamy sauce.

5. Keto Shrimp Ceviche:

    - Ingredients: Frozen shrimp, lime juice, diced tomatoes, red onion, jalapeno, cilantro.

    - Instructions: Thaw the shrimp in cold water. Combine shrimp, lime juice, tomatoes, onion, jalapeno, and cilantro. Marinate in the fridge and serve as a refreshing ceviche.

6. Spicy Shrimp Tostadas:

   - Ingredients: Frozen shrimp, low-carb tortillas (for tostadas), cabbage slaw, hot sauce, lime.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with hot sauce. Assemble tostadas with shrimp, cabbage slaw, and a squeeze of lime.

 

Remember to adjust cooking times based on your specific frozen meat and equipment. Always ensure that the meats are properly cooked through before consuming.

 

Benefits of the Ketogenic Diet

The Ketogenic diet, often referred to as the Keto diet, is a high-fat, low-carbohydrate diet that has gained popularity for its potential health benefits. Here are some of the perceived benefits of the Ketogenic diet:

1. Weight Loss: One of the primary reasons people adopt the Keto diet is for weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state called ketosis, where it burns fat for energy instead of carbohydrates. This can lead to effective weight loss for some individuals.

2. Improved Blood Sugar Control: The Keto diet may help improve insulin sensitivity and blood sugar levels, making it beneficial for people with type 2 diabetes or prediabetes. With limited carbohydrate intake, there are fewer spikes in blood sugar levels, which can contribute to better glucose control.

3. Enhanced Mental Focus and Clarity: Some individuals report improved cognitive function and mental clarity while following a Ketogenic diet. This could be due to the steady supply of energy to the brain from ketones.

4. Increased Energy Levels: Once the body adapts to using ketones for fuel, some people experience more stable and sustained energy levels throughout the day.

5. Appetite Regulation: The Keto diet has been associated with reduced hunger and cravings due to the satiating effects of dietary fat and ketones.

6. Potential Cardiovascular Benefits: Some research suggests that the Keto diet may improve certain cardiovascular risk factors, such as triglyceride levels, HDL cholesterol levels, and blood pressure. However, the long-term effects on cardiovascular health are still debated.

7. Epilepsy Treatment: The Ketogenic diet was initially developed as a treatment for epilepsy, especially in drug-resistant cases, particularly in children. It has been shown to help reduce the frequency and severity of seizures in some individuals.

8. Potential Cancer Treatment: There is emerging research suggesting that the Keto diet might have a role in certain cancer therapies due to its impact on altering the metabolism in cancer cells. However, this area of research is still in its early stages.

9. Improved Skin Conditions: Some people report improvements in skin conditions like acne while following a Ketogenic diet.

10. Metabolic Flexibility: The Keto diet can train the body to become metabolically flexible, meaning it becomes more efficient at switching between using carbohydrates and fats for energy.

 

It's important to note that while there are potential benefits, the Keto diet might not be suitable for everyone. It can be challenging to follow long-term due to its strict dietary restrictions, and it may lead to nutrient deficiencies if not properly planned. Before starting any major dietary changes, it's advisable to consult a healthcare professional, especially if you have underlying health conditions.

Biryani-Style Cauliflower Rice

Cauliflower Rice (Biryani-Style)

Indian-style cauliflower rice. Optional additions - sliced red onion, boiled egg, avocado, and other biryani things.

Recipe by Ryan Feagin

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Ingredients

1 head cauliflower, broken into florets.

3 tablespoons butter

1 clove garlic, minced, or to taste.

½ teaspoon cumin

½ teaspoon ground coriander

½ teaspoon garam masala

½ teaspoon ground turmeric

¼ teaspoon minced fresh ginger, or to taste

1 pinch cayenne pepper, or more to taste

salt and ground black pepper to taste

1 lime, cut into wedges.

¼ cup chopped fresh cilantro, or to taste

Directions

Process cauliflower florets in a blender or food processor until broken into small pieces about the size of rice.

Heat butter in a skillet over medium-high heat; add cauliflower rice, garlic, cumin, coriander, garam masala, turmeric, ginger, cayenne pepper, salt, and black pepper. Cook, stirring occasionally, until cauliflower is softened, about 10 minutes.

Remove the skillet from heat and add lime wedges and cilantro.

Nutrition Facts

 Calories 123 total fat 9g saturated fat 6g cholesterol 23mg sodium 146mg total carbohydrate 10g dietary fiber 5g total sugars 4g protein 3g vitamin c 73mg calcium 50mg iron 1mg potassium 489mg

Homemade Alfredo Sauce

Homemade Alfredo Sauce

Ingredients

½ cup butter

1-pint heavy whipping cream or 2 cups

4 ounces of cream cheese

½ teaspoon minced garlic

1 teaspoon garlic powder

1 teaspoon Italian seasoning

¼ teaspoon salt

¼ teaspoon pepper

1 cup grated parmesan cheese.

INSTRUCTIONS

In a medium saucepan add butter, heavy whipping cream, and cream cheese. Cook over medium heat and whisk until melted. 

Add the minced garlic, garlic powder, Italian seasoning, salt, and pepper. Continue to whisk until smooth. Add the grated parmesan cheese.

Bring to a simmer and continue to cook for about 3-5 minutes or until it starts to thicken. Toss it with your favorite pasta!

NOTES

Updated on May 2, 2023

Original Post on February 18, 2016

NUTRITION

Calories: 329kcal

Carbohydrates: 3g

Protein: 6g

Fat: 33g

Saturated Fat: 21g

Cholesterol: 111mg

Sodium: 347mg

Potassium: 67mg

Fiber: 1g

Sugar: 1g

Vitamin A: 1218IU

Vitamin C: 1mg

Calcium: 159mg

Iron: 1mg

Prioritize Kids Mental and Physical Health

Kids are still growing so they can generally handle more carbohydrates than adults, don't make their lives miserable by forcing them to cut out everything you see as bad.

Avoid sugary cereals and snacks by providing the least sugary version of different things. Buy fresh fruits vs. dehydrated fruits and fruit snacks. 

Make your kids breakfast, prioritize protein

• Crepes
• Scrambled eggs and bacon
• Omelets

If your kids want treats/snacks like potato chips have them eat some protein beforehand. Ie. cheese sticks, beef sticks, cottage cheese, Greek yogurt. Then let them get a little bowl of chips afterwards. 

Cream Cheese Muffins

CREAM CHEESE MUFFINS from the book Easy 5-Ingredient Ketogenic Diet Cookbook

30-MINUTE

VEGETARIAN 

Makes 6 muffins 

PREP 10 minutes 

COOK 10 minutes 

4 tablespoons melted butter, plus more for the muffin tin 

1 cup almond flour 

¾ tablespoon baking powder 

2 large eggs, lightly beaten 

2 ounces cream cheese mixed with 2 tablespoons heavy (whipping) cream 

Handful shredded Mexican blend cheese 

1. Preheat the oven to 400°F. Coat six cups of a muffin tin with butter. 

2. In a small bowl, mix together the almond flour and baking powder. 

3. In a medium bowl, mix together the eggs, cream cheese–heavy cream mixture, shredded cheese, and 4 tablespoons of the melted butter. 

4. Pour the flour mixture into the egg mixture, and beat with a hand mixer until thoroughly mixed. 

5. Pour the batter into the prepared muffin cups. 

6. Bake for 12 minutes, or until golden brown on top, and serve. 

VARIATIONS This cream-cheese muffin mix is a great base for savory or sweet additions. 

•Add savory Trader Joe’s Everything But the Bagel Seasoning on top of the muffins prior to baking to give them a salty, sesame-seed flavor and texture. 

•Add diced jalapeños to the mix for a spicy muffin. 

•Add 1 tablespoon of grated lemon zest and a handful of blueberries to the mix for a sweeter muffin.

 SUBSTITUTION TIP You can use almond meal instead of almond flour. The mix will just have more texture because almond meal is less refined. 

Per Batch Calories: 1483; Total Fat: 139g; Carbs: 34g; Net Carbs: 22g; Fiber: 12g; Protein: 45g Per Serving Calories: 247; Total Fat: 23g; Carbs: 6g; Net Carbs: 4g; Fiber: 2g; Protein: 8g

Fisch, Jen. The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet (pp. 85-86). Rockridge Press. Kindle Edition. 

Recipe for 2 Muffins

1 1/3 tablespoons melted butter, plus more for the muffin tin 

1/3 cup almond flour 

1/4 tablespoon baking powder 

1 large eggs, lightly beaten 

1 ounces cream cheese mixed with 1 tablespoons heavy (whipping) cream 

Small Handful shredded Mexican blend cheese (a couple of Tbsp)

Keto Strawberry Cream Pie

 

Crust:

• 2 1/2 cups almond flour
• 1 tsp baking soda
• 1/4 tsp kosher salt
• 2 Tbsp. butter, melted
• 1 packet (or scoop) Primal Kitchen® Vanilla Collagen Fuel

Filling:

• 8 oz. organic cream cheese, softened
• 4 cups fresh strawberries, divided
• 2 cups organic heavy cream
• 2 Tbsp. granular Swerve (or more to taste)
• 2 tsp. vanilla
• 1 Tbsp. gelatin
• 5 Tbsp. boiling water

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INSTRUCTIONS

1. For crust, blend almond flour, Collagen Fuel, baking soda and salt in a bowl. Add butter and mix well.
2. Scrape the batter into a 9-inch springform pan. Smooth the crust mixture over the bottom and up the sides with your fingers or a rubber spatula. *Note: if crust doesn’t come together, add a little more melted butter.
3. Place the pie on a cookie sheet (to keep the bottom from burning), and bake for 15 minutes at 350ºF.
4. For pie filling, add boiling water to gelatin and whisk (by hand/hand mixer or in a standing mixer) until completely dissolved. Add cream cheese to gelatin and whip for about two minutes. (If using a standing mixer, scrape out cream cheese mixture into a side bowl.)
5. Whip the heavy cream until soft peaks form. Then add vanilla and whip until stiff peaks form. Add the cream cheese mixture to the whipping cream and whip until just combined.
6. Mash half of the berries, and chop the other half.
7. Add the mashed berries to the whipped cream/cream cheese mixture. Using an immersion blender or mixer, blend until creamy with no lumps remaining. Add Swerve to taste.
8. Pour most of the pink cream mixture into the crust. Add sliced berries to the top layer, then add the rest of the cream mixture. Chill for four hours.

• Prep Time: 10 minutes
• Chill Time: 4 hours
• Cook Time: 15 minutes

NUTRITION

• Serving Size: medium slice, 1/10 of pie
• Calories: 453
• Fat: 42 g
• Carbohydrates: 13 g
• Protein: 10 g
• Net Carbs: 8.7 g

10 Minutes to Prep - Dinners

Salmon & Mixed Vegetables

Chicken thighs & Mixed Vegetables

Chicken Meals

From the book Easy 5-Ingredient Ketogenic Diet

Buttery Garlic Chicken (pg.106) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, Italian seasoning, butter, 2 garlic cloves, 1/4 c grated Parmesan cheese)

Parmesan Baked Chicken (pg. 108) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, 1/2 c mayonnaise, Parmesan cheese, Italian seasoning, 1/4 c crushed pork rinds)

Chicken-Basil Alfredo with Shirataki Noodles (pg. 101) Carbs 4g Net Carbs 4g (1 (7-ounce) package Miracle Noodle Fettuccini Shirataki Noodles (or replacement), olive oil, shredded chicken, 1 c Alfredo Sauce, grated parmesan, fresh basil leaves)

Garlic-Parmesan Chicken Wings (pg.103) Carbs 4g Net Carbs 4g (chicken wings, butter, garlic, grated parmesan, Italian seasoning, salt and pepper)

Braised Chicken Thighs with Kalamata Olives (pg.105) Carbs 4g Net Carbs 2g (4 chicken thighs, salt & pepper, ghee, chicken broth, 1 lemon, 1/2 c Kalamata olives, butter)

Chicken Skewers w/ Peanut Sauce (pg.104) Carbs 6g Net Carbs 5g (1 lb boneless skinless chicken breast, soy sauce, Sriracha sauce, Ghee, peanut butter, salt and pepper)

Creamy Slow-Cooker Chicken (pg.111) Carbs 9g Net Carbs 7g (ghee, boneless skinless chicken breasts, 1 c. Alfredo Sauce (page 175), 1/4 chopped sun-dried tomatoes, Parmesan cheese, salt & pepper, 2 c. fresh Spinach)

Cheesy Bacon and Broccoli Chicken (pg.107) Carbs 10g Net Carbs (ghee, 2 boneless skinless chicken breast, salt & pepper, 4 slices bacon, 6 oz cream cheese, 2 c fozen broccoli, 1/2 c shredded cheddar cheese)

Baked Garlic and Paprika Chicken Legs (pg.110) Carbs 10g Net Carbs 6g (1 lb. chicken drumsticks, skin on, salt & pepper, ghee, 2 garlic cloves, paprika, Italian seasoning, fresh green beans, olive oil)

Crunchy Chicken Milanese (pg.109) Carbs 17g Net Carbs 7g (2 boneless skinless chicken breast, 1/2 c coconut flour, salt & pepper, 1 egg, 1/2 c crushed pork rinds, olive oil)

Chicken Quesadilla (pg.102) Carbs 24g Net Carbs 7g (olive oil, low-carb tortillas, shredded Mexican cheese, shredded chicken, Tajin, sour cream)

Beef Meals

From the book Easy 5-Ingredient Ketogenic Diet

Feta-Stuffed Burgers (pg.137) Carbs 2g Net Carbs 2g (2 Tbsp fresh mint leaves, 1 scallion, Dijon mustard, salt & pepper, 12 ounces (6 ounces each) ground beef and ground lamb mixture, 2 ounces crumbled feta cheese, ghee)

Bacon Cheeseburger Casserole (pg.135) Carbs 3g Net Carbs 3g (1 lb bacon, ghee, ground beef, salt & pepper, 1/2 c. heavy whipping cream, 4 large eggs, 3/4 c. Mexican blend shredded cheese)

Skirt Steak with Chimichurri Sauce (pg. 128) Carbs 6g Net Carbs 4g (soy sauce, olive oil, 1 lime, apple cider vinegar, 1 lb. skirt steak, salt & pepper, ghee, 1/4 c chimichurri sauce (Elvio's))

Mississippi Pot Roast (pg.131) Carbs 6g Net Carbs 6g (1 lb. beef chuck roast, salt & pepper, 1 (1-ounce) packet dry Au Jus Gravy Mix, 1 (1-ounce) packet dry ranch dressing, butter, 1 c. whole pepperoncini (Mezzetta))

Barbacoa Beef Roast (pg.129) Carbs 7g Net Carbs 2g (1 lb beef chuck roast, salt & pepper, 4 chipotle peppers in adobo sauce (La Costena 12-ounce can), 1 (6-ounce) can green jalapeno chilies, apple cider vinegar, beef broth)

Steak and Egg Bibimbap (pg. 130) Carbs 8g Net Carbs 5g (ghee, 8 ounces skirt steak, salt & pepper, soy sauce, 2 eggs 1 large cucumber, 1 c. cauliflower rice)

Taco Cheese Cups (pg.132) Carbs 12g Net Carbs 9g (2 c Mexican blend shredded cheese, 1/2 lb ground beef, 1/2 pkg taco seasoning, 1/2 avocado, salt & pepper, sour cream)

Beef and Broccoli Roast (pg.126) Carbs 18g Net Carbs 12g (1 lb. beef chuck roast, salt & pepper, beef broth, soy sauce, toasted sesame oil, 1 16-oz bag frozen broccoli)

Beef and Bell Pepper "Potato Skins" (pg. 127) Carbs 22g Net Carbs 13g (ghee, ground beef, salt & pepper, 3 large bell peppers, 1/2 c shredded Mexican blend cheese, 1 avocado, sour cream)

Hearty Soups and Salads

From the book Easy 5-Ingredient Ketogenic Diet

Creamy Tomato-Basil Soup (pg. 43) 9g carbs Net 7g (14.5 oz diced tomatoes, cream cheese, heavy cream, butter, fresh basil)

Broccoli-Cheese Soup (pg. 44) 4g carbs Net 4g (butter, broccoli, heavy cream, vegetable broth, sharp cheddar cheese)

Coconut and Cauliflower Curry Shrimp Soup (pg. 47) 31g Net 18g (13.5 oz coconut milk, 2 c. riced/shredded cauliflower, 2 tbsp red curry paste, 2 tbsp chopped cilantro leaves, 1 cup shrimp peeled, deveined w/tail off)

Cheesy Cauliflower Soup (pg. 45) 34g carbs Net 24g (butter, onion, cauliflower, chicken broth, cream cheese, heavy cream, cheddar cheese)

Taco Soup (pg. 46) 6g carbs Net 5g (ground beef, beef broth, 10 oz can diced tomatoes, taco seasoning, 8 oz cream cheese)


Chopped Greek Salad (pg. 52) 4g carbs Net 3g (2 cups romaine, 1/2 cup halved grape tomatoes, 1/4 cup sliced black olives (Kalamata), 1/4 cup feta cheese crumbles, 2 Tbsp vinaigrette salad dressing)

Mediterranean Cucumber Salad (pg. 53) 6g carbs Net 4g (1 large cucumber, 1/2 c halved grape tomatoes, 1/4 c. black olives, 1/4 c crumbled feta cheese, 2 Tbsp vinaigrette)

Salmon Caesar Salad (pg.57) 6g carbs Net 3g (bacon slices, 2 6oz Salmon Filets, 1/2 avocado, 2 romaine hearts or 2 cups chopped romaine, 2 Tbsp Caesar dressing)

Cheeseburger Salad (pg. 61) 6g carbs Net 4g (1 lb ground beef, 1/2 c finely chopped dill pickles, 2 cups chopped romaine, 1/2 c sharp cheddar cheese, 2 Tbsp ranch dressing)

Chicken-Pecan Salad Cucumber Bites (pg. 81) 6g carbs Net 4g (1 c cooked chicken breast, mayo, 1/4 c chopped pecans, 1/4 c diced celery, 1 cucumber)

Mexican Egg Salad (pg. 50) 8g carbs Net 3g (1/2 c shredded Mexican blend cheese, 1 jalapeno, 1 avocado, 2 Tbsp fresh cilantro)

Shrimp and Avocado Salad (pg.56) 8g carbs Net 3g (1 lb. shrimp, 1 avocado, 1 celery stalk, mayonnaise, 1 tsp freshly squeezed lime juice)

Avocado Egg Salad Lettuce Cups (pg. 54) 8g carbs Net 3g (1 avocado, 1/2 tsp fresh squeezed lemon juice, 4 butter lettuce cups, 2 radishes)

BLT Wedge Salad (pg.49) 9g carbs Net 7g (bacon, 1/2 head iceberg lettuce, 2 tbsp blue cheese salad dressing, 1/4 blue cheese crumbles, 1/4 c halved grape tomatoes)

Blue Cheese and Bacon Kale Salad (pg.51) 10g carbs Net 7g (bacon, 2 cups kale (spinach), 1 Tbsp vinaigrette salad dressing (Primal Kitchen Greek Vinaigrette), 1/4 cup pecans, 1/4 cup blue cheese crumbles)

Avocado Caprese Salad (pg.55) 10g carbs Net 5g (2 cups arugula, 1 avocado, 4 fresh mozzarella balls, 1 Roma Tomato, 4 fresh basil leaves cut into ribbons)

Taco Salad (pg. 60) 10g carbs, Net 4g (1 lb ground beef, 2 c chopped romaine, 1 avocado, 1/2 halved grape tomatoes, 1/2 c shredded Mexican blend cheese)

California Steak Salad (pg. 62) 11g Net 4g (8 oz skirt steak, 2 cups arugula, 1 avocado, 2 fresh strawberries, 1/4 c chopped almonds)

Salmon and Spinach Cobb Salad (pg. 58) 12g carbs Net 5g (bacon, eggs, 6oz Salmon Filets, 1 avocado, 6 oz baby spinach, 1/4 c crumbled blue cheese)

Tomato, Avocado, and Cucumber Salad (pg.73) 12g carbs Net 6g (1/2 c grape tomatoes, 4 small Persian cucumbers or 1 English cucumber, 1 avocado, 1/4 c crumbled feta cheese, 2 Tbsp vinaigrette)

Cauliflower "Potato" Salad (pg.76) 13g carbs Net 8g (1/2 head cauliflower, mayonnaise, mustard, dill pickles)

Creamy Broccoli-Bacon Salad (pg.87) 16g carbs, Net 11g (6 bacon, 1/2 lb fresh broccoli, 1/4 sliced almonds, 1/4 c mayo, 1 Tbsp honey mustard dressing)

Roasted Brussels Sprouts Salad with Parmesan (pg. 48) 23g carbs Net 13g (1 lb Brussels sprouts, 1/4 c grated Parmesean cheese, 1/4 c whole, skinless hazlenuts)

Pork Meals

From the book Easy 5-Ingredient Ketogenic Diet

Butter and Herb Pork Chops (pg.116) Carbs 0g Net Carbs 0g (butter, pork chops, salt & pepper, Italian seasoning, fresh flat-leaf Italian parsley, olive oil)

Pork Burgers with Sriracha Mayo (pg. 121) Carbs 2g Net Carbs 1g (12 oz. ground pork, 2 scallions, toasted sesame oil, salt & pepper, ghee, Sriracha sauce, mayonnaise)

BLTA Cups (pg.115) Carbs 6.5g Net Carbs 3g (12 bacon slices, 1/4 head romaine, 1/2 avocado, 1/2 c halved grape tomatoes, sour cream)

Blue Cheese Pork Chops (pg.122) Carbs 4g Net Carbs 4g (2 boneless pork chops, salt & pepper, butter, 1/3 c. blue cheese crumbles, 1/2 c. heavy whipping cream, 1/3 c. sour cream)

Carnitas (pg.123) Carbs 6g Net Carbs 4g (chili powder, olive oil, 1 lb. boneless pork butt roast, 2 garlic cloves, 1/2 small onion, salt & pepper, 1 lime)

Sesame Pork and Green Beans (pg.118) Carbs 5g Net Carbs 3g (boneless pork chops, salt & pepper, toasted sesame oil, soy sauce, Sriracha sauce, 1 c. fresh green beans)

Slow-Cooker Barbecue Ribs (pg.119) Carbs 5g Net Carbs 5g (1 lb. pork ribs, salt & pepper, dry rib-seasoning rub, 1/2 c. sugar free BBQ sauce)

Parmesan Pork Chops and Roasted Asparagus (pg.117) Carbs 6g Net Carbs 4g (Parmesan cheese, crushed pork rinds, garlic powder, boneless pork chops, salt & pepper, olive oil, 1/2 lb asparagus spears)

Kalua Pork with Cabbage (pg.120) Carbs 10g Net Carbs 5g (1 lb. boneless pork butt roast, salt & pepper, smoked paprika or Liquid Smoke, water, 1/2 head cabbage)

Carnitas Nachos (pg.124) Carbs 10g Net Carbs 5g (olive oil, 2 c. pork rinds (spicy), 1/2 c. shredded Mexican blend cheese, 1 c. Carnitas (pg.123), 1 avocado, 2 Tbsp sour cream)

Pepperoni Low-Carb Tortilla Pizza (pg.125) Carbs 17g Net Carbs 8g (olive oil, 2 large low-carb tortillas (Mission brand), low-sugar tomato sauce (Rao's) 1 c. shredded mozzarella cheese, Italian seasoning, pepperoni)

Fish Meals

From the book Easy 5-Ingredient Ketogenic Diet

Pork Rind Salmon Cakes (pg.99) 1g carbs Net 1g (6 oz canned Alaska wild salmon, 2 Tbsp crushed pork rinds, egg, mayonnaise, ghee, Dijon mustard)

Creamy Dill Salmon (pg. 100) 2g carbs Net 2g (ghee, 2 (6oz salmon fillets), mayo, Dijon mustard, minced fresh dill, garlic powder)

Baked Lemon-Butter Fish (pg. 91) 5g carbs Net 3g (butter, white fish, garlic cloves, 1 lemon, 2 Tbsp capers)

Garlic Butter Shrimp (pg.95) 5g carbs Net 4g (butter, 1/2 lb shrimp, 1 lemon, 2 garlic clove, red pepper flakes)

Shrimp and Avocado Lettuce Cups (pg.94) 7g carbs Net 4g (1/2 lb shrimp, 1/2 c halved grape tomatoes, 1/2 avocado, 4 butter lettuce leaves, 1 Tbsp Spicy Red Pepper Miso Mayo)

Seared-Salmon Shirataki Rice Bowls (pg. 97) 8g carbs Net 5g (2 (6oz salmon fillets) soy sauce, 2 small Persian cucumbers or 1/2 lg English cucumber, ghee, 1 avocado, cauliflower rice)

Parmesan-Garlic Salmon with Asparagus (pg.96) 10g carbs Net 6g (2 (6oz salmon fillets), 1 pound fresh asparagus, garlic cloves, 1/4 c grated Parmesan cheese)

Scallops with Creamy Bacon Sauce (pg.93) 11g carbs Net 10g (bacon, heavy cream, butter, 1/4 c grated Parmesan cheese, 8 large sea scallops)

Fish Taco Bowl (pg. 92) 12g carbs Net 5g (white fish, Tajin, 2 c coleslaw cabbage mix, 1 Tbsp Spicy Red Pepper Miso Mayo, 1 avocado)