Weekend Keto

Keto Basics
Low carbers know ketosis is the superhero of fat burning.

Want to get there quickly? Try a few rapid keto techniques, eat
specific low carb meals and reach ketosis over your weekend.
W H AT ' S G O I N G O N ?
When carbs are restricted or absent from your diet, your body
must rely almost completely on fat for energy. Ketosis
happens when carb levels are very low, 20-50 net carbs (or
less) per day.
Ketosis suppresses appetite with satisfying, high fat meals. But
the best part is while in ketosis, youll rapidly lose more body
fat and keep more of your muscle mass. Use this keto plan
and you'll reach ketosis over the weekend.
H E A LT H B E N E F I T S
Ketosis lowers LDL cholesterol, promotes cardiovascular health
and treats diseases such as type 2 diabetes, hypertension,
Alzheimers and various cancers.
Ketosis stabilizes neurons, increases your mood and heightens
your mental focus. Youll sleep better, feel happier and have
more energy. You'll notice a new mental clarity.
CHECKING INGREDIENTS
Avoid foods that have any form of sugar or starch listed in the
first five ingredients.
FORMS OF SUGAR
Sucrose
Dextrose
Fructose
Maltose
Lactose
Glucose
Honey
Agave
Syrup
High Fructose Corn Syrup
Maple Syrup
Brown Rice Syrup
Molasses
Evaporated Cane Juice
Cane Juice
Fruit Juice Concentrate
Corn Sweeteners
Sugar Alcohols
Counting Carbs
Sugar alcohols are not fully absorbed by the gut. Their

incomplete, slower absorption results in minimal impact on
your blood sugar and insulin response.
What are net carbs? Net carbs are digestible carbs that affect
blood sugar. Carbs from fiber do not affect blood sugar levels,
so we don't include those grams in our daily count.
This means sugar alcohols don't interfere with fat burning,

making them acceptable. Eating sweet-tasting foods may
cause cravings. Enjoy these sparingly.
Fiber grams are subtracted from "total carbs," then all other
carb sources are counted as "net carbs."
WARNINGS
Sugar alcohols may produce a laxative effect and cause
gastrointestinal stress when consumed in excess.
Sugar alcohols are known to stall progress. If you've reached a
plateau, remove these foods first.
10 total carbs 3 fiber carbs = 7 net carbs.
Reaching Ketosis
The fastest way to reach ketosis using your diet is by limiting
carbs: 20-50 grams per day, or less than 10% of total daily
calories. Some low carbers eat less than 5%.
Generally speaking, the lower you go in net carbs, the faster
you'll reach ketosis.
Daily Calories
10% Carbs
5% Carbs
2% Carbs
2,000
50 grams
25 grams
10 grams
1,700
42 grams
21 grams
8 grams
1,500
37 grams
14 grams
7 grams
1,200
30 grams
15 grams
6 grams
Testing for Ketosis

U S E N AT U R E
In addition to rapid fat loss, many low carbers experience a
burst of energy and a lightened mood.
Others notice a temporary, strange taste in the mouth and
mild sweet breath odor, signaling they are in ketosis.
KETO STRIPS
There's a fun and popular way to measure ketones to tell if
you are in ketosis: testing with keto strips. Keto strips measure
the presence of ketones, a result of being in ketosis.
Fat-adapted low carbers may not register ketones after being

in ketosis for longer periods of time.
It's downright thrilling to see dark purple on the end of your

keto strip. These tests are a good indicator of ketosis, but if
your strip doesnt register the presence of ketones, you might
still be ketosis.
These low carbers use ketones more efficiently so levels may

not be detectable in the urine, even though they are in ketosis.
Why does this happen?
Once you're certain you've reached ketosis, rely on your eating

habits. Use your keto strips as an extra tool if you've slipped,
had a cheat day or indulged in alcohol. Keto strips can let you
know how long it takes for your body to recover and get back
into ketosis.
This happens when the urine sample is diluted from drinking

lots of water. Its also possible to use up all the ketones during
heavy exercise.
Play it safe.
Weekend Keto
This keto method helps eliminate liver glycogen stores rapidly.
Follow this plan exactly and you'll reach ketosis within a few
days. Specific techniques like carb cycling and high intensity
interval training (HIIT) help you reach ketosis quickly, maximize
your fat loss and prevent plateau.
Drink 8 glasses of water daily. Supplement with magnesium or
potassium if you're new to low carb. If you're fat-adapted,
adding Himalayan pink salt to meals balances electrolytes.
Before You Start

The day before you start, eat only whole foods. Set a limit of
25 total net carbs today. (No calorie counting.)
Limit caffeine to 1-2 drinks total today. Avoid all artificial
sweeteners, dairy, cheese, fruit, starchy veggies, grains, sugary
treats. rice, bread and pasta.
Eat meats or protein with grass-fed butter and fresh herbs or
spices. Top a fresh veggie salad with olive oil, Ranch or Blue
Cheese dressing (We're not counting this as dairy for the plan) .
Do not eat anything after 6 pm. You may drink unflavored seltzer;
water; decaf herbal teas (no sweeteners), decaf coffee with MCT
or coconut oil.
Day 1
In the morning before eating, perform a HIIT routine, any type
of intense exercise or weight training. Exercising after fasting
and before eating burns excess stored glucose for energy.
Once the excess glucose is depleted, your body will burn
stored fat, and the fat you're eating.
Start eating low carb ketogenic meals. Avoid all artificial
sweeteners and eat 0 to 5% of total daily calories from carbs.
The lower you go, the faster you'll reach ketosis.
What is 0-5%? Do the math:
2% of 1000 daily calories = 20 calories.

There are 4 calories in each gram of carbs, so 20 calories
= 5 grams of carbs.
Daily Calories
5% Net Carbs
2% Net Carbs
2,000
25 grams
10 grams
1,700
21 grams
8 grams
1,500
14 grams
7 grams
1,200
15 grams
6 grams
The most important thing you can do is track every net carb.
Be ruthless. Many labels show "zero carbs even if there are
trace amounts. When in doubt, add net carb per serving.
OVER-THE-LIMIT RESCUE
If your extra carbs total 5 or less, increase your healthy fats
(coconut oil, MCT oil, olive oil) in the next meal or coffee.
Use this as a guide:
I've eaten 1-2 extra net carbs = add 1 tsp healthy fat
I've eaten 3-5 extra net carbs = add 2 tsp healthy fat
If you've eaten 6 or more extra net carbs, repeat today before
moving on to Day 3. This is not a license to binge, then add
more fat. Those extra carbs delay ketosis.
SIDE EFFECTS / SYMPTOMS

If you're experiencing any of the common side effects or
discomfort of starting a keto program, use the Solutions
Guide to solve any issues.
The Day After

Day 2
In the morning before eating (if possible), test again for

ketones using your keto strips or a blood ketone meter.
Ketone levels are usually highest right after waking. If you

have keto test strips, now is a great time to break them out
and check your levels. You may already be in ketosis!
Most low carbers following this plan for two full days will
reach ketosis by today. Congrats! You made it!
In the morning (before eating) perform medium intensity,

steady state exercises or weight training. Gardening, dancing
and rapid house cleaning qualifies.
W H AT H A P P E N S N E X T
Continue eating high fat, super low carb keto meals. Allow no
more than 2% of your total daily calories from carbs.
Daily Calories
2% Net Carbs
2,000
10 grams
1,700
8 grams
1,500
7 grams
1,200
6 grams
Avoid all artificial sweeteners and caffeine. Add extra butter,

coconut or MCT oil to meals.
At this point, you may add back artificial sweeteners and

caffeinated drinks sparingly.
Continue eating low carb meals, but increase your net carbs
back to 5-10% of total daily calories.
Important: Increase your net carbs slowly over a few weeks
and track your progress, keeping an eye out for any stalls.
If you think you've stalled or reached a plateau, repeat Days 2
and 3 of the keto plan, then check for ketones.
If you're hungry for more, keep going with The Keto Beginning
30 day meal plan this program is a natural stall breaker.
30 Day Keto Meal Plan

The Keto Beginning program goes a step beyond the usual
low carb approach. This meal plan offers allergen-free, paleofriendly, low carb balancing solutions.
Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel

Wondering what to eat? Keto Beginning does all the work for
you, using sound nutrition and vibrant foods to create high fat
recipes that are dairy-, gluten-, sugar- and grain-free.
The Keto Beginning uses whole foods to balance hormones,
end food obsessions and stop strict eating schedules.
Enter fat-burning mode without keto flu or going very low carb.
Bust through plateaus and maintain steady energy.
If what youre doing isnt working,

this is your chance to empower your body, meet your goals
and achieve the balance youre searching for.
Keto Meals
Most of your calories are from healthy sources of fats - around
65-80% of total daily calories. If you are new to low carb or
keto diets, this can seem excessive.
Even though most of your calories are from high fat foods,
once you reach ketosis you'll burn fat instead of storing it.
P O P U L A R K E TO R AT I O
A D J U S T YO U R FAT
If you're exercising more than usual or starting a new workout
routine, your fat percentage may be lowered slightly, and net
carbs or protein percentages increased.
Increase net carbs a bit if you're doing cardio or endurance
training. Increase protein if you're building muscle.
Or, keep your ratio the same and simply increase your daily
calories for added energy.
Keto Meals vs Low Carb Meals

Keto meals are different from your usual, low carb plate. Say
hello to more fiber and fat. Fiber has no effect on insulin levels
so fiber carbs are safe to eat during ketosis.
Don't worry. Again as long as your net carbs are very low,
you'll use the fat you eat for daily energy. Counting calories
isn't as important. It's very difficult to overeat high fat meals.
Another advantage: ketosis suppresses appetite naturally.
You'll be hungry much less often only when your body
requires more calories for energy.
Adding Crunch
When you cut carbs, you also cut the crunch. Fat is creamy, so
adding texture is important. Bring back the snap!
Choose dark leafy green veggies like arugula or spinach, and
cauliflower or broccoli for superior crunch.
Add crispy bacon or raw, chopped veggies after cooking. Fry

thinly sliced onion in coconut oil until brown and crunchy.
Make soup and salad croutons with double-toasted, cubed or
crumbled Soul Bread.
Adding Fat
Coconut oil lasts up to two years without spoiling, gives food

a nice buttery (not coconut) flavor, and is one of the
healthiest choices for cooking and baking.
MCT Oil
Youll explore new, healthy sources of fat such as organic

grass-fed butter, almond oil, flax, olive oil, avocado oil,
coconut oil and MCT oil.
Coconut Oil
Left Coasts pure MCT oil performance blend is identical

quality to the Bulletproof brand.
MCT converts into energy faster than other oils, ignites your
bodys metabolic rate and helps maintain healthy levels of
cholesterol.
Carrington Farms Organic Coconut Oil is essential for rapid
fat-burning. Fats from coconut oil arent stored.
Instead, coconut oil fats are used immediately for energy.
MCT oil is an easy way to increase your healthy fats.

Add to salads, smoothies or your latest Bulletproof coffee
fasting plan for immediate, all-day energy.
Drinking Alcohol
If you're doing Weekend Keto, do not drink any alcohol during
the program. While in ketosis, your blood sugar is very low, so
alcohol will have a more pronounced effect.
If you're fat-adapted or in ketosis, liquor is zero carb and may
be consumed in moderation. Most wine has 1-5 carbs per
glass. Sweet wine has more carbs. Dark or dry wine has less.
TIP: More expensive brands ($10 a bottle and up) are
generally lower in carbs. The less expensive brands often add
sugars to make up for taste.
Drink slowly and cautiously. Keto hangovers are ruthless.
Diet Drinks
Artificially sweetened drinks may be a problem. The citric acid
in diet soft drinks throws some low carbers completely out of
ketosis stalling progress.
The sweet taste of diet drinks and zero calorie beverages may
re-awaken a sugar addiction, causing cravings for sweet,
starchy or carby foods.
TIP: If you've stalled for more than 2 weeks, increase your
healthy fats, cut out all artificial sweeteners and see if it makes
a difference on the scale.
B R E A K FA S T I D E A S
Asparagus Omelet
Eggs with bacon or sausage
Keto pancakes and Bulletproof Coffee
Breakfast Cheddar Meatballs
LUNCH / SNACK IDEAS
Chicken or veggie-stuffed avocado

Salad with veggies, chicken, eggs and chopped bacon
Open-faced Soul Bread sandwich
Spicy chicken wings
Cauli-Parm Chips
Cucumber Avocado Salad
Bacon Jalapeno Poppers
Deli meat, cheese and veggie roll-ups
H I G H - FAT M A I N M E A L S
Bacon Cheeseburger on a Soul Bun; Steak and Soul Roll

Grilled chicken and veggies with a cream or butter sauce
Mexican Beef and Sour Cream
Cilantro Chicken Fried Cauliflower Rice
H I G H - FAT D R I N K S
Water, Plain or Sparkling (Add lemon or lime for flavor.)

Coffee, Black or with Heavy Cream, Butter, Coconut or
MCT Oil (Bulletproof coffee)
Tea, Plain or with Heavy Cream
Broth (Chicken, Beef, Veggie)
Side-Effects & Solutions

Reaching ketosis rapidly has potential side effects. Any effects
disappear quickly and won't seriously impact your health.
Keto side effects may include bad breath, constipation, sugar
cravings and flu-like symptoms. These recommendations will
help you avoid or minimize any discomfort.
K E TO B R E AT H
Some low carbers experience a sweet-smelling or bad breath
in the first stages of ketosis. This is usually avoided by drinking
plenty of water, brushing teeth twice a day (including your
tongue) and flossing. If the problem persists, try sugar-free
gum or mints after you've reached ketosis.
WAT E R LO S S
Ketosis has a diuretic effect. Drinking water is important to
prevent constipation and dehydration. Water is good for your
cells and banishes bad breath. Drink eight glasses daily.
KETO FLU
Occasionally, new low carbers experience fatigue, headaches,
body aches, difficulty concentrating or other flu-like
symptoms when cutting sugar.
The sugar withdrawal symptoms are fairly mild and pass
quickly. This is temporary. Your body is transitioning from
burning sugar to burning fat for fuel.
SU GA R C RAV IN GS
S A LT
As your body adjusts to your new way of eating, you may

experience cravings for high carb foods. However, the fewer
carbs you eat, the sooner the cravings will subside.
Salt prevents Keto Flu symptoms. Drink 1-2 cups of broth per
day. (Mix 1 bouillon cube with 1 cup of hot water, or make
from stock.)
To counteract, eat plenty of fats and protein. After you have

reached ketosis, sugar-free sodas, fat bombs or desserts help
satisfy these cravings.
Low carbers also report dill pickles and drinking pickle juice
resolves sweet cravings.
BROTH
Broth replenishes electrolytes while you're going through the
transition. Your energy levels will soon return to normal, but
many low carbers enjoy the broth and continue drinking it
beyond the first week.
P OTA S S I U M
Potassium prevents "Keto Flu" symptoms. Take a supplement
or go natural. Vegetables are high in potassium. Eat two cups
of veggies and two cups of dark salad greens each day.
MAGNESIUM
Magnesium keeps low carbers regular, and helps prevent
constipation and cramps. Magnesium also improves sleep.
Stall Prevention Meal Plan

CARB-CYCLING
Carb cycling means eating more or less carbs, rotated in a
specific way. Cycling higher and lower carb days is a powerful
tool -specifically designed to promote greater fat loss.
The Keto Beginning meal plan uses carb cycling to restore
weight, and naturally balance hormones and mood.
PROT EIN
Protein is required to prevent muscle loss. Eat three, 4-6 oz
servings of protein each a day preferably high fat.
FAT S
Fats are incredibly energizing. And healthy fats are our primary
source of fuel. If you're tired, eat some healthy fats.
Fats are vital ingredients in our cell membranes and necessary
for optimal brain function.
Choose only healthy fat sources like olive oil, coconut oil,
grass-fed butter, avocado oil, MCT oil, etc.
If possible, choose coconut oil or MCT oil. These medium
chain fats aren't stored they're used immediately for energy.
The Keto Beginning is highly recommended especially if

youre not ready for a rapid start, the Atkins Maintenance
phase or an increase in carbs every day.
Stall Breaker Workout

HIIT WORKOUTS
BEGINNER HIIT (10 mins)
HIIT workouts use short bursts of energy to burn excess

glucose, increase muscle density, burn calories and maximize
your fat loss potential.
Go hard for 1 minute. Go light for 1 minute. Repeat x 5.
HIIT workouts can be done at home, inside or out, and do not

require any special equipment.
Go hard for 30 seconds. Go light for 60 seconds. Repeat x 6.
Try running, fast walking, house cleaning, biking, stair

stepping, cross training, elliptical machine, rowing, dancing or
swimming.
20-40 HIIT (10 mins)
HARD VS. LIGHT
20-20 HIIT (10 mins)
"Go hard" means exercising at a pace that's challenging for

you to maintain for two minutes, but not so challenging that
you cannot complete the entire workout.
"Go light" means at a very slow pace. (walking, or moving your

arms and legs) Your aim is restful motion.
30-60 HIIT (9 mins)
A D VA N C E D H I I T ( 1 5 m i n s )
Keto Food List

M E AT
Beef, Corned
Beef, Ground
Hot Dog/Frankfurter: Beef, Pork, Turkey
Beef: Tongue, Ribs, Roast, Pastrami, Sausage
Beef, Steak: Filet Mignon, Rib Eye, Round,
Sirloin, Strip
Bologna: Pork, Beef, Chicken
Lamb, Lamb Chops
Pepperoni: Pork, Beef
Pork: Bacon, Chops, Ham, Liverwurst, Loin,
Prosciutto, Sausage
Veal
Venison
SEAFOOD
Anchovy
Fresh Fish: Bass, Carp, Flounder, Haddock,
Halibut, Mackerel, Salmon, Sardines, Sole,
Tilapia, Trout, Tuna
Clams
Crab
Lobster
Mussels
Oysters
Shrimp
Squid
E G G S , P O U LT RY & F O W L
Eggs
Chicken: Breast, Legs, Wings
Duck
Goose
Quail
Turkey: Breast, Ground, Bacon
DIARY & SUBS

Almond Milk (unsweetened)
Coconut Cream (full fat)
Coconut Milk (unsweetened)
Creamed Coconut (unsweetened)

Greek Yogurt (full fat)
Heavy Cream
Sour Cream (full fat)
Soy Milk (unsweetened)
Whipped Cream (unsweetened)
CHEESE
American
Blue Cheese
Cheddar
Chvre
Cottage Cheese
Cream Cheese
Feta
Gouda
Mozzarella
Parmesan
Provolone
Ricotta Cheese
Swiss
SALAD DRESSINGS
Red Wine Vinegar, Blue Cheese, Creamy Ceaser,
Ranch, Olive or MCT Oil and Lemon
H E A LT H Y FAT S
Almond Butter and Oil

Avocado Oil
Butter
Coconut Oil
Coconut Shreds
Creamed Coconut
Fish Oil
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
Macadamia Oil
MCT Oil
Mayonnaise (full fat)
Olive Oil
Walnut Oil
LOWEST CARB VEGGIES
Arugula
Asparagus
Bok Choy
Broccoli: Floret, Stems, Rabe
Cabbage
Cauliflower
Celery
Chard
Chicory Greens
Cucumber
Eggplant
Endive
Fennel
Garlic
Green Bean
Jalapeno
Lettuce: Green Leaf, Romaine
Parsley
Radish
Spinach
Zucchini
M O D E R AT E C A R B V E G G I E S
Artichoke
Brussels Sprouts
Carrots
Celery
Kale
Kohlrabi
Mushrooms
Okra
Onion
Peppers: Sweet or Hot Red, Sweet Yellow
Pumpkin
Snow Pea
Spaghetti Squash
Turnips
FRUIT
Avocado
Blackberry
Blueberry
Cranberry
Lemon
Lime
Green Olive
Raspberry
Strawberry
Rhubarb
Tomato
NUTS & LEGUMES

Almond, Brazil, Coconut, Hazelnut, Macadamia,
Pecan, Pistachio, Walnut
SEEDS
Chia
Flax
Hemp
Pumpkin
Sesame
Sunflower
FLOUR, MEALS & POWDERS
Acorn Flour
Almond Flour
Almond Meal
Cocoa Powder
Coconut Flour
Flax Seed Meal
Protein Powder
Psyllium Husk
Sesame Seed Flour
Stevia
KETO DRINKS
Water: Still or Sparkling

Zero Calorie and Diet Soft Drinks
Coffee or Tea (especially Bulletproof)
Sugar-Free Cocoa (especially Bulletproof)
Unsweetened Almond
Unsweetened Coconut Milk
ALCOHOL
Hard Liquor: Unflavored

Wine: Dark or Dry
MCT Asparagus Bacon Cheddar Omelet

2 net carbs for total recipe. (78.5% calories from fat.)
LowCarbeDiem.com
DIRECTIONS
Cook2slicesofbaconinaskillet.Removeandsetaside;chopwhencooled.Add
1tablespooncoconutorMCToiltotheskilletandmixwiththebacondrippings.
Combinethechoppedbacon,choppedasparagus,heavycream,eggsandground
flaxseedsintoabowlandstirwell.
Whentheskilletishot,pourinthecontentsofthebowl.Fliptheomeletonce,
thenaddthecheddarcheese.Foldtheomeletoverinhalf.
Continuecooking1to2moreminutes,ortodesireddoneness.
2slicebacon,cooked
1tbspcoconutoil(orMCToil)
Nutrition Facts - TOTAL RECIPE
1ozchoppedasparagus
1tbspheavywhippingcream
Serving sizes vary. Amounts are for TOTAL Recipe.
Calories 510
2eggs
1tspflaxseeds,ground
1ozcheddarcheese,shredded
Calories from Fat: 401

% Daily Values*
Total Fat 45g

Saturated Fat 27g
Cholesterol 485mg
Sodium 524mg
Total Carbohydrates 3g
Dietary Fiber 1g
Protein 24g
Vitamin A
Vitamin C
Calcium
Iron
* Percent Daily Values are based on a 2000 calorie diet.
69%
133%
162%
22%
1%
2%
23%
13%
27%
14%
No Carb Breakfast Cheddar Meatballs

.3 net carbs per serving for 10 servings.
LowCarbeDiem.com
Preheatovento350F.Placeallingredientsinabowlandmixthoroughlyusing
yourhands.
Rollhandfulsofthemixtureinto11/2inchballs(ordropbythespoonful)and
placeonabakingsheet.Leaveroombetweeneachball.
Bake17to22minutes.Makesabout50meatballs,5ballsperserving.Freezes
well.
Servingsizescanvary.NutritionFactsarefortotalrecipe.
32ozssausage,ground
1lbgroundbeef
3wholeeggs
8ozssharpcheddarcheese,shredded
2tbspsonion,finelychopped
1/2tspblackpepper

Calories 6326

% Daily Values*
Total Fat 576g

Saturated Fat 233g
Cholesterol 1877mg
Sodium 7977mg
Dietary Fiber 1g
Protein 257g
Vitamin A
Vitamin C
Calcium
Iron
886%
1163%
626%
332%
2%
4%
63%
30%
191%
112%
Lace Heart Keto Pancakes

.1 to .2 net carbs per serving for 10 servings.
LowCarbeDiem.com
Combineeggs,creamcheese,vanilla,cinnamon,seasaltandsugarfreeliquid
sweetener(totaste)inamixingbowl.
Forchocolatepancakes,add1teaspoonofcocoapowder.Blenduntilvery
smoothusingawisk,handmixerorblender.Letbatterrest2to3minutes.
Pourbatterintoaplasticbag.Sealortwistclosed.Addbuttertoaskilletover
mediumheat.Sniponecorneroffthebagandpipethebatterintotheskillet.
Startwithabasicheartshape.Addaborder.Filltheinsideofthedesignwith
squigglesandlines.
2eggs
Cookpancakes3to4minutes,oruntilundersidesaregoldenbrown.Loosen
pancakeedgeswithaspatulaandflipeachone.Cookfor1minutelonger.
3ozsneufchatelcheese,softened
1/4tspvanillaextract
1/2tspgroundcinnamon
Gentlyslidepancakesoutoftheskilletandstoreinawarmovenuntilreadyto
eat(180to200F).Youmayalsoplacethemonpapertowelstocool,thenstore
inthefridge(lastsafewdays)orfreezer(lastsamonth).
dashseasalt
sweetener,totaste
2tbspsunsaltedbutter
Addbuttertotheskilletandrepeatthestepswithremainingbatter.Topwith
morebutterorwhippedheavycream.Makes10lacepancakes,5to6inchesin
diameter.
1tspcocoapowder(optional)

Calories 583

% Daily Values*
Total Fat 53g

Saturated Fat 30g
Cholesterol 551mg
Sodium 484mg
Dietary Fiber 1g
Protein 22g
Vitamin A
Vitamin C
Calcium
Iron
82%
151%
184%
20%
1%
5%
46%
1%
14%
16%
Cilantro Chicken and Cauli Fried Rice

2 net carbs per serving for 2 servings.
LowCarbeDiem.com
DIRECTIONS
Removethestemfromaheadofcauliflowerandbreakuptheflorets.
Processonehalfofthecauliflowerfloretsinafoodprocessoruntilitlookslike
grainsofrice.Emptythecauliflowerriceintoabowl.Processthesecondhalfof
theflorets.
Addcoconutoilandbuttertoalargeskilletovermediumheat.Addthegarlic,
cauliflowerriceandlimejuice.
Cookfor10to12minutesuntilcauliflowerriceistendertogoldenbrown,
dependingonpersonalpreference.
8ozschicken,cookedandshredded
1headcauliflower,riced
Addtheshreddedchickenandcookuntilheatedthrough.
1tbspcoconutoil
Removefromheatandtossimmediatelywithcilantroandlimezest.
1tbspunsaltedbutter
2clovegarlic,pressed
Addsaltandpeppertotaste.Servehotforamainmealorasacoldsaladthe
nextday.
1tbsplimejuice
1/4cfreshcilantro,finelychopped
1tsplimezest
seasalt,totaste
blackpepper,totaste

Calories 612

% Daily Values*
Total Fat 51g

Saturated Fat 26g
Cholesterol 180mg
Sodium 149mg
Dietary Fiber 3g
Protein 31g
78%
130%
60%
6%
2%
12%
Vitamin A
Vitamin C
Calcium
Iron
42%
101%
6%
16%
Crispy Cauli Parm Chips

1 net carb per serving (6 chips) for 3 servings.
LowCarbeDiem.com
DIRECTIONS
Preheatovento400F.Gratethecauliflowerintoabowloruseprericed
cauliflower.
Finelychoptheparsleyandrosemary.Addbothtothecauliflowerrice.Tosswell,
thenmixinparmesancheese,garlic,saltandpepper.
Formlooseballswiththemixture(about1inchindiameter)andplacethemona
parchmentpaperlinedbakingtray.Usingthebottomofadrinkingglass,press
eachballflat.
1ccauliflower,grated
1tspparsley,chopped
1/2tsprosemary,chopped
1cparmesancheese,grated
Bake5minutes,turnthemoverandbakeanother5minutes,untilgoldenbrown
ontop.
Removefromtheovenandallowtocoolforafewminutesuntilcrispy.
1clovegarlic,pressed
seasalt,totaste
blackpepper,totaste

Calories 396

% Daily Values*
Total Fat 24g

Saturated Fat 15g
Cholesterol 63mg
Sodium 1521mg
Dietary Fiber 3g
Protein 35g
Vitamin A
Vitamin C
Calcium
Iron
37%
76%
21%
63%
2%
11%
13%
82%
114%
8%
No Carb Bacon Jalapeno Poppers

.16 net carbs per serving for 12 servings
LowCarbeDiem.com
Removestemsfrompeppersandcutlengthwise.Removemembranesandseeds
insidethepeppers.
Mixblackpepper,cheddarcheeseandcreamcheesetogether.Stuffeachpepper
withthemixture.
Wrapslicedbaconaroundeachpepperhalf,tuckingtheendsunderneathas
needed.
Placeonagreasedbakingsheet.Bakeat450Ffor10to15minutesuntilbaconis
fullycooked.
6wholejalapenochilepeppers
Removefromovenandeatwhilestillwarm.
6slicebacon,cutinhalf
4ozsneufchatelcheese,softened
4ozssharpcheddarcheese,shredded
dashblackpepper

Calories 995

% Daily Values*
Total Fat 83g

Saturated Fat 47g
Cholesterol 238mg
Sodium 1764mg
Dietary Fiber 3g
Protein 52g
Vitamin A
Vitamin C
Calcium
Iron
128%
236%
79%
73%
2%
11%
53%
83%
92%
12%
Fresh Avocado Cucumber Salad

2 net carbs per serving for 4 servings.
LowCarbeDiem.com
DIRECTIONS
Insmallbowl,whisktogethercilantro,garlic,limejuice,oliveoil,saltandpepper
untilwellblended.
Slicecucumbersinhalfcrosswise.Usingaspiralizer,spiralcutthecucumbers.If
youdon'thaveaspiralizer,thinlyslicethecucumbersoruseavegetablepeeler
tocutintoribbons.Placestripsonapapertowelandblotdry.
Mixcucumbersandredonionwiththeoliveoildressing.Addavocadoandgently
tosstheingredientstogether.
Serveasis,oronabedoffreshgreens.
2tbspsfreshcilantro,chopped
1clovefreshgarlic,minced
1tbsplimejuice
3tbspsextravirginoliveoil
seasalt,totaste
blackpepper,totaste
Calories 628
3/4ccucumber(1/2mediumcucumber)
1/4credonion,dicedsmall
1cavocado(1mediumHAAStype)

% Daily Values*
Total Fat 63g

Saturated Fat 9g
Cholesterol 0mg
Sodium 19mg
Dietary Fiber 12g
Protein 4g
97%
45%
0%
1%
7%
47%
Vitamin A
Vitamin C
Calcium
Iron
24%
41%
4%
11%
Seedy Earthy Soul Bread Buns

1.2 net carbs per serving for 16 servings.
Recipe by Souls Song from the Facebook group
Atkins and LCHF - The Road to Success.
Photo by Joan Snydmiller
LowCarbeDiem.com
DIRECTIONS
Preheatovento325F.Preparea9x5inchbreadpanormolds.Beateggsand
creamoftartarverywellonhighspeed.Addheavywhippingcream.Beatagain.
Inaseparatebowl,beattogethersweetener,softenedcreamcheese(45
secondsto1minuteinamicrowaveworkswell.),meltedbutterandoliveoil.
Blendwellonmediumspeedusingastickblenderorhandmixer.
4eggs,roomtemperature
1/4tspcreamoftartar
1/4cheavywhippingcream(orhalfandhalf)
1tspsugarequivalentsweetener
12ozscreamcheese,softened
1/4cunsaltedbutter,melted
1/3coliveoil
1tspxanthangum
1/4chempseeds
1/4csunflowerseeds
Continuebeating,addtheeggmixture,thenaddthexanthangumsprinklingit
inveryslowly.(Tip:Addxanthangumtoanemptysaltshakerandshakeover
theliquidmixture.
Whisktogettherinaseparatebowlhemp,sunflowerandflaxseeds.Addgarlic
powderandrosemary(bothareoptional),bakingpowder,bakingsoda,saltand
proteinpowder.Optional:Add1(packed)tablespoonofdebitteredbrewers
yeastpowder.Foldintothewetmixturebyhand,stirringgentlyjustuntilmoist.
Veryimportant:Donotuseamixerorblender.Donotoverstirorthebreadwill
becomedense.
Pourintoaparchmentpaperlinedorgreased9x5inchbreadpanorsilicone
moldsandbakeat325F45to50minutesuntilit'sarichbrowncoloranda
knifeorpickcomesoutclean.
Storewrappedinplasticinthefridge(lastsaweek)orfreezer(lastsamonth).
1/8cflaxseeds
1tspgarlicpowder(optional)
2tbspsdriedrosemary(optional)
21/2tspsbakingpowder
1/2tspbakingsoda
Nutrition Facts
1/2tspsalt
Amount Per TOTAL Recipe
1tbspbrewer'syeast,debittered,packed
12/3cunflavoredisolateproteinpowder(0carb)
Calories
3990

% Daily Values*
319g
Total Fat
Saturated Fat
138g
1444mg
Cholesterol
2411mg
Sodium
46g
Total Carbohydrates
Dietary Fiber
27g
Protein 242g
491%
692%
481%
100%
15%
110%
Vitamin A
Vitamin C
Calcium
Iron
336%
170%
260%
106%
Original Low Carb Soul Bread

.9 net carbs per slice for 16 slices.
LowCarbeDiem.com
DIRECTIONS
Preheatovento325F.Prepareabreadpan(9"x5")ormolds.
Softencreamcheese.(45secondsto1minuteinamicrowaveworkswell.)Melt
butterandaddtocreamcheese.Addinoliveoil,heavywhippingcream(orhalf
andhalf)andeggs.Blendwellusingastickblenderorhandmixer.
Addbakingpowderandxanthangumtoanemptysaltshakerandshakeoverthe
liquidmixture.Mixwellaftereachshaketoavoidlumps.
12ozscreamcheese,softened
1/4cmeltedbutter
1/4coliveoil
1/4cheavywhippingcream(orhalfandhalf)
4eggs
21/2tspsbakingpowder
Addproteinpowder,bakingsoda,saltandcreamoftartartoafloursifter.Sift
overthewetingredients.Stirbyhandjustuntilmixed.(Donotuseamixeror
blender.)Donotoverstirorthebreadwillbecomedense.
Pourintoagreasedpanorsiliconemoldandbakeat325Ffor45minutes,or
untilgoldenbrown.Thebreadmaybedryontopbutaddingmeltedbutterhelps
ifyou'reeatingitrightaway.Oncecool,wrapinplastictostore.
1tspxanthangum
12/3cunflavoredisolateproteinpowder(0carb)
1/3tspbakingsoda
1/2tspsalt
1/4tspcreamoftartar
2dropliquidsucraloseorstevia(optional)addtowet
ingredients

Calories 3112

% Daily Values*
Total Fat 242g

Saturated Fat 119g
Cholesterol 1362mg
Sodium 5525mg
Dietary Fiber 8g
Protein 218g
372%
593%
454%
230%
6%
33%
Vitamin A
Vitamin C
Calcium
Iron
318%
167%
307%
72%
MCT Buttered Salmon with Caramelized Onion

1 net carb per serving for 2 servings. (74.0% calories from fat.)
LowCarbeDiem.com
DIRECTIONS
Grillthesalmonfilletuntiltender.Cookafewonionpiecesinaskilletuntilthey
reachacaramelcolor.Removefromheatandsetasideonaplate.
Heatbutter,coconutorMCToilandlemonjuiceintheskillet.Blendwell.
Pourthesauceoverthesalmonandsprinklewithchoppeddill.Pairwithasalad,
orsideofbroccoliorcauliflower(addthecarbs!).Serveimmediately.

8ozssalmonfillet
1/4conion,sliced
1tbspunsaltedbutter
1/4tsplemonjuice
1/4tspfreshdill,choppedfine
Calories 696

% Daily Values*
Total Fat 61g

Saturated Fat 107g
Cholesterol 176mg
Sodium 155mg
Dietary Fiber trace
Protein 46g
Vitamin A
Vitamin C
Calcium
Iron
94%
535%
59%
6%
1%
2%
14%
4%
4%
10%
MCT Mexican Ground Beef & Sour Cream

2.5 net carbs per serving for 2 servings. (79.7% calories from fat.)
LowCarbeDiem.com
DIRECTIONS
Brownthegroundbeefandonionsinaskillet.Addabitofwaterandtaco
seasoning(Checkforcarbs!)orMexicanspicestotaste.
Mixandsimmerfor10to15minutes.Removefromheatandtopwithhot
peppercheese.Stirlightlyuntiljustblended.
Mix1tablespoonofcoconutorMCToilwith2ouncesofsourcream.Blendwell.
Servewiththesourcreammixtureontheside.
1/2lbgroundbeef
1/4conion,diced
2tbspswater
Mexicanspices,totaste
2ozshotpeppercheese,shredded
2ozssourcream

Calories 1173

% Daily Values*
Total Fat 104g

Saturated Fat 54g
Cholesterol 278mg
Sodium 1065mg
Dietary Fiber trace
Protein 54g
Vitamin A
Vitamin C
Calcium
Iron
160%
268%
93%
44%
2%
2%
9%
5%
9%
23%
MCT Ranch Chicken Avocado Salad

2 net carbs for total recipe. (81.1% calories from fat.)
LowCarbeDiem.com
DIRECTIONS
Choptheavocado,provolonecheeseandchicken.
Mix2tablespoonsofranchdressingwith1tablespoonofcoconutorMCToil.
Blendwell.
Combineallingredientsinabowlandserveonapileoffreshletuceandspinach
leaves.Garnishwithafewthinslicesofredonionandspecklesoftomatoorred
sweetpeppers.
1/4lgavocado(HASStype)
1ozprovolonecheese
4ozschicken,cookedandchopped
Calories 593
1clettuce,yourchoice
Total Fat 58g

Saturated Fat 24g
Cholesterol 99mg
Sodium 669mg
Dietary Fiber 4g
Protein 25g
1cspinachleaf
2tbspsranchsaladdressing
1sliceredonion(optional)

% Daily Values*
Vitamin A
Vitamin C
Calcium
Iron
89%
122%
33%
28%
2%
17%
66%
25%
28%
15%

Weekend Keto

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Weekend Keto

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Keto Basics

Low carbers know ketosis is the superhero of fat burning.

Sugar alcohols are not fully absorbed by the gut. Their

This means sugar alcohols don't interfere with fat burning,

10 total carbs 3 fiber carbs = 7 net carbs.

Testing for Ketosis

Fat-adapted low carbers may not register ketones after being

It's downright thrilling to see dark purple on the end of your

These low carbers use ketones more efficiently so levels may

Why does this happen?

Once you're certain you've reached ketosis, rely on your eating

This happens when the urine sample is diluted from drinking

Before You Start

2% of 1000 daily calories = 20 calories.

SIDE EFFECTS / SYMPTOMS

The Day After

In the morning before eating (if possible), test again for

Ketone levels are usually highest right after waking. If you

In the morning (before eating) perform medium intensity,

Avoid all artificial sweeteners and caffeine. Add extra butter,

At this point, you may add back artificial sweeteners and

30 Day Keto Meal Plan

Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel

If what youre doing isnt working,

Keto Meals vs Low Carb Meals

Add crispy bacon or raw, chopped veggies after cooking. Fry

Coconut oil lasts up to two years without spoiling, gives food

Youll explore new, healthy sources of fat such as organic

Left Coasts pure MCT oil performance blend is identical

MCT oil is an easy way to increase your healthy fats.

LUNCH / SNACK IDEAS

Chicken or veggie-stuffed avocado

Bacon Cheeseburger on a Soul Bun; Steak and Soul Roll

Water, Plain or Sparkling (Add lemon or lime for flavor.)

Side-Effects & Solutions

As your body adjusts to your new way of eating, you may

To counteract, eat plenty of fats and protein. After you have

Stall Prevention Meal Plan

The Keto Beginning is highly recommended especially if

Stall Breaker Workout

BEGINNER HIIT (10 mins)

HIIT workouts use short bursts of energy to burn excess

Go hard for 1 minute. Go light for 1 minute. Repeat x 5.

HIIT workouts can be done at home, inside or out, and do not

Go hard for 30 seconds. Go light for 60 seconds. Repeat x 6.

Try running, fast walking, house cleaning, biking, stair

20-40 HIIT (10 mins)

HARD VS. LIGHT

20-20 HIIT (10 mins)

"Go hard" means exercising at a pace that's challenging for

Go hard for 20 seconds. Go light for 20 seconds. Repeat x 15.

"Go light" means at a very slow pace. (walking, or moving your

Go hard for 20 seconds. Go light for 40 seconds. Repeat x 15.

30-60 HIIT (9 mins)

Go hard for 20 seconds. Go light for 40 seconds. Repeat x 10.

Keto Food List

DIARY & SUBS

Creamed Coconut (unsweetened)

Almond Butter and Oil

LOWEST CARB VEGGIES

NUTS & LEGUMES

FLOUR, MEALS & POWDERS

Water: Still or Sparkling

Hard Liquor: Unflavored