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)