Low Carb & Keto Diet

The ketogenic diet (often called “keto”) is a low-carbohydrate, high-fat eating plan designed to shift the body’s metabolism so that it primarily uses fat for energy instead of carbohydrates.  

Breakfast

Nori Seaweed Sheet Recipe 

Ingredients: 

3 large eggs

¼ teaspoon Diamond Crystal kosher salt

2 teaspoons avocado oil

2 roasted seaweed sheets, divided

Breakfast Sausage

Ingredients: 

  1 tablespoon dried sage

1 teaspoon black pepper

1 teaspoon dried fennel seeds

1 teaspoon dried thyme

½ teaspoon sea salt

½ teaspoon red pepper flakes

1 pound ground pork

1 pound ground turkey  

Fluffy Omelet Recipe

Ingredients:  

 - 3 eggs 

 - 1/2 cup cottage cheese

 - season to taste

Entrees

Mediterranean Turkey-Stuffed Peppers

Ingredients: 

2 red peppers (about 220g)

1 ½ tbsp olive oil plus an extra drizzle

240g lean turkey breast mince (under 8% fat)

½ small onion chopped

1 garlic clove grated

1 tsp ground cumin

3-4 mushrooms sliced

400g can chopped tomatoes

1 tbsp tomato purée

1 chicken stock cube

handful fresh oregano leaves

60g mozzarella grated

150g green vegetables (spinach, kale, broccoli, or green beans).

  Baked Lemon Butter Chicken Thighs

Ingredients:  

4 tablespoons butter, divided

4 cloves garlic

2 tablespoons lemon juice

¼ teaspoon onion powder

4 (8 ounce) skin-on, bone-in chicken thighs

salt and ground black pepper to taste

2 tablespoons fresh parsley, chopped

Tuna Salad

Ingredients:  

  Tuna 

Celery 

Cucumber 

Apple 

Hemp Hearts 

Sprouted pumpkin seeds

 Mustard or mayo 

Bread of choice  

Meal Additions & Snacks

  Cottage Cheese Dip

Ingredients: 

2 cups whole milk cottage cheese

1 teaspoon onion powder

2 tablespoons fresh dill, plus more for garnish

2 12/ tablespoons lemon juice

1/2 teaspoon lemon zest

1/2 – 1 teaspoon salt, plus more to taste

1/4 teaspoon black pepper

2 cloves garlic clove, smashed

1 1/2 tablespoons olive oil

chopped parsley, for garnish

  Baked Kale Chips

Ingredients:

1 bunch kale

1 tablespoon olive oil

1 teaspoon flaked sea salt

Celiac Friendly Psyllium Husk Roll Recipe

Ingredients: 

1⁄3 cup (1¾ oz.) ground psyllium husk powder 

1¼ cups (5 oz.) almond flour protein 

2 tsp baking powder 

1 tsp sea salt 

1 cup water 

2 tsp cider vinegar 

3 egg whites 2 tbsp sesame seeds (optional)  

Desserts

  Dairy Free Pumpkin Custard

Ingredients:

- 1¼ cup full-fat coconut milk 

- 4 large eggs

- ½ cup maple syrup

- ¾ cup canned pumpkin purée

- 1½ teaspoons pumpkin spice blend

- ½ teaspoon vanilla extract

- ¼ teaspoon Diamond Crystal brand kosher salt

Optional Toppings:

- whipped coconut cream 

- ½ cup toasted coconut flakes

  High Protein Pumpkin Pie 

  Ingredients:

- 1 can (15 oz) pumpkin puree (not pumpkin pie filling)

- 1/2 cup full-fat cottage cheese

- 3 large eggs

- 2 tbsp cornstarch

- 1/2 cup sweetener of choice (e.g., maple syrup for natural sweetness or allulose for a low-carb option)

- 2 tsp ground cinnamon

- 1/2 tsp ground nutmeg (optional for extra warmth)

- 1/4 tsp ground ginger (optional)

- 1/4 tsp ground cloves (optional)

- 1 tsp vanilla extract (optional for added flavor)

- Pinch of salt

  The ketogenic diet focuses on drastically cutting carbs while increasing fat intake to encourage the body to use fat as its primary fuel source. Though it may offer benefits such as weight loss and blood sugar control, it requires careful planning and monitoring to ensure that you’re meeting your nutritional needs and maintaining overall health.  

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