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)

Desserts & Sweet Treats

From the book Easy 5-Ingredient Ketogenic Diet

Root Beer Float (pg.145) Carbs 3g Net Carbs 1g (1 (12-ounce) can diet root beer (Zevia), 4 Tbsp heavy whipping cream, vanilla extract, 6 ice cubes)

Orange Cream Float (pg. 146) Carbs 3g Net Carbs 1g (1 (12-ounce) can diet orange soda (Zevia), 4 Tbsp heavy whipping cream, vanilla extract, 6 ice cubes)

Blueberry-Blackberry Ice Pops (pg.141) Carbs 4g Net Carbs 2g (1/2 (13.5-ounce) can coconut cream/3/4 c. unsweetened coconut milk/3/4 c. heavy (whipping) cream, stevia, vanilla, 1/4 c. mixed blueberries and blackberries (fresh or frozen))

Strawberry-Lime Ice Pops (pg.142) Carbs 5g Net Carbs 3g (1/2 (13.5-ounce) can coconut cream/3/4 c. unsweetened coconut milk/3/4 c. heavy (whipping) cream, stevia, 1 Tbsp lime juice, 1/4 c. hulled and sliced strawberries (fresh or frozen))

Lemonade Fat Bomb (pg. 150) Carbs 8g Net Carbs 4g (1/2 lemon, 4 ounces cream cheese, butter, stevia, salt)

Peanut Butter Fat Bomb (pg.152) Carbs 8g Net Carbs 3g (butter, coconut oil, penut butter or almond butter, stevia)

Fudge Ice Pops (pg.144) Carbs 9g Net Carbs 3g (1/2 (13.5-ounce) can coconut cream/3/4 c. unsweetened coconut milk/3/4 c. heavy (whipping) cream, stevia, 2 Tbsp unsweetened cocoa powder, 2 Tbsp sugar-free chocolate chips (Lily's)

Berry Cheesecake Fat Bomb (pg.151) Carbs 9g Net Carbs 4g (4 ounces cream cheese, 1/2 stick butter, stevia, vanilla extract, 1/4 c. berries fresh or frozen)

Dark-Chocolate Strawberry Bark (pg. 161) Carbs 9g Net Carbs 4g (Lily's 2.8 ounce chocolate bar, heavy whipping cream, salted almonds, 1 fresh strawberry)

Peanut Butter Cookies (pg.156) Carbs 10g Net Carbs 3g (1 c natural crunchy peanut butter, stevia, egg)

Chocolate Mousse (pg.157) Carbs 10g Net Carbs 4g (heavy whipping cream, butter, unsweetened cocoa powder, cream cheese, stevia)

Strawberry Cheesecake Mouse (pg. 149) Carbs 11g Net Carbs (4 ounces cream cheese, heavy whipping cream, stevia, vanilla extract, 4 strawberries (fresh or frozen))

Strawberry Shake (pg.147) Carbs 13g Net Carbs 6g (3/4 c heavy whipping cream, 2 ounces cream cheese, stevia, vanilla extract, 6 strawberries, 6 ice cubes)

"Frosty" Chocolate Shake (pg.148) Carbs 15g Net Carbs 7g (3/4 c. heavy whipping cream, 4 ounces coconut milk, stevia, vanilla, cocoa powder)

Berry-Pecan Mascarpone Bowl (pg.155) Carbs 15g Net Carbs 6g (1 c. chopped pecans, stevia, 1/4 c. mascarpone, 30 Lily's dark chocolate chips, 6 strawberries)

Mint-Chocolate Chip Ice Cream (pg.158) Carbs 17g Net Carbs 4g (butter, stevia, heavy whipping cream, peppermint extract, sugar-free chocolate chips)

Crustless Cheesecake Bites (pg.153) Carbs 18g Net Carbs 2g (4 ounces cream cheese, sour cream, 2 eggs, stevia, vanilla)

Pumpkin Crustless Cheesecake Bites (pg.154) Carbs 21g Net Carbs 4g (4 ounces pumpkin puree, 4 ounces cream cheese, 2 eggs, stevia, pumpkin pie spice)

Chocolate-Avocado Pudding (pg.160) Carbs 27g Net Carbs 12g (1 medium avocado, cream cheese, stevia, unsweetened cocoa powder, vanilla extract, salt)

Sauces & Dressings

From the book Easy 5-Ingredient Ketogenic Diet 

Dijon Vinaigrette (pg.165) Carbs 1g Net Carbs 1g (Dijon mustard, lemon, garlic clove, red wine vinegar, salt & pepper, olive oil)

Green Goddess Dressing (pg.166) Carbs 1g Net Carbs 1g (buttermilk, Greek yogurt, apple cider vinegar, garlic, olive oil, fresh parsley leaves)

Caesar Dressing (pg.167) Carbs 2g Net Carbs 2g (mayo, Dijon mustard, lemon juice, Worcestershire, salt & pepper, grated Parmesan cheese)

Alfredo Sauce (pg.175) Carbs 2g Net Carbs 2g (butter, 2 ounces cream cheese, 1 c heavy whipping cream, 1/2 c grated Parmesan cheese, 1 garlic clove, Italian seasoning, salt & pepper)

Sriracha Mayo (pg.170) Carbs 2g Net Carbs 1g (mayo, Sriracha sauce, garlic pwdr. onion pwdr. paprika)

Garlic Aioli (pg.173) Carbs 3g Net Carbs 2g (mayo, garlic cloves, lemon juice, chopped flat-leaf Italian parsley, chopped chives, salt & pepper)

Chunky Blue Cheese Dressing (pg.169) Carbs 3g Net Carbs 3g (sour cream, mayo, lemon juice, Worcestershire sauce, salt & pepper, 2 ounces crumbled blue cheese)

Avocado-Lime Creme (pg.168) Carbs 4g Net Carbs 2g (sour cream, avocado, garlic, fresh cilantro leaves, lime juice, salt & pepper)

Avocado Mayo (pg.171) Carbs 4g Net Carbs 1g (avocado, ground cayenne, lime juice, fresh cilantro, salt, olive oil)

Tzatziki (pg.174) Carbs 5g Net Carbs 5g (English cucumber, yogurt, olive oil, salt & pepper, lemon juice, garlic cloves, fresh dill)

Peanut Sauce (pg.172) Carbs 8g Net Carbs 6g (1/2 c creamy peanut butter (Justin's), soy sauce, Sriracha sauce, toasted sesame oil, garlic powder)

Breakfast Ideas

From the book Easy 5-Ingredient Ketogenic Diet

Bacon-Jalapeno Egg Cups (pg. 26) 1g carbs Net 0g (2 Jalapeno peppers, cream cheese, Mexican cheese)
Egg-In-A-Hole Breakfast Burger (pg. 34) 2g carbs Net (bacon, ground beef, eggs, cheddar cheese, sriracha mayo)
Double-Pork Frittata (pg. 23) 3g carbs Net 3g (pancetta, prosciutto)
Smoked Salmon and Cream Cheese Roll-Ups (pg. 29) 4g carbs Net 3g (cream cheese, lemon zest, Dijon mustard, scallions, 4oz pkg cold-smoked salmon 12 slices)
Bacon, Spinach and Avocado Egg wrap (pg. 28) 5g carbs Net 2g (bacon, eggs, cream, butter, spinach, avocado)
Sausage breakfast stacks (pg. 24) 7g carbs Net 3g (ground portk, avocado)
Spicy breakfast scramble (pg. 25) 7g carbs Net 6g (chorizo, heavy cream, pepper jack cheese, scallions)
Cheesy Egg and Spinach Nest (pg. 32) 9g carbs Net 4g (eggs, shredded mozzarella cheese, avocado, spinach, grated parmesan)
Kale-Avocado Egg Skillet (sub spinach) (pg. 33) 13g carbs Net 6g (mushrooms, spinach, avocado, eggs)
Cream Cheese & Coconut flour pancakes or waffles (pg. 35) 13g carbs Net 8g (eggs, cream cheese, coconut flour, butter)
Pancake "Cake" (pg. 37) same ingredients as above
Bacon and Egg Cauliflower Hash (pg. 27) 15g carbs Net 11g (1/2 head cauliflower, garlic cloves, onion, eggs)
Berry-Avocado Smoothie (pg. 20) 16g carbs Net 8g (frozen berries, avocado, spinach)Almond-Butter Smoothie (pg. 21) 16g carbs Net 9g (almond butter, frozen berries)
BLT Breakfast Salad (pg. 31) 18g carbs Net 4g (eggs, mixed greens, avocado, grape tomatoes, bacon)
Cream Cheese Muffins (pg. 39) 6g carbs, Net 4g (almond flour, eggs, cream cheese, Mexican shredded cheese)
Breakfast Quesadilla (pg. 38) 27g carbs Net 9g (bacon, eggs, low-carb tortillas, Mexican blend shredded cheese, avocado)