CONTENT

INTRODUCTION .......................................................................................................................... 2
Do Not Eat .................................................................................................................................. 2
Do Eat ......................................................................................................................................... 2
What to eat on a keto diet ........................................................................................................... 2
Try to avoid ................................................................................................................................. 3
What to drink .............................................................................................................................. 3
VEGETABLES NUTRITION GUIDE........................................................................................... 5
Above ground.............................................................................................................................. 5
Vegetable sticks and dip ............................................................................................................. 5
Peas, corn, beans, lentils, quinoa ................................................................................................ 6
Grains and pure sugar ................................................................................................................. 6
FRUITS NUTRITION GUIDE....................................................................................................... 7
Berries ......................................................................................................................................... 7
Fruits ........................................................................................................................................... 7
NUTS NUTRITION GUIDE .......................................................................................................... 8
SNACKS NUTRITION GUIDE..................................................................................................... 8
FATS & SAUCES NUTRITION GUIDE .................................................................................... 11
DRINKS NUTRITION GUIDE ................................................................................................... 11
KETO BREAKFAST.................................................................................................................... 13
CHICKEN RECIPE ...................................................................................................................... 27
BEEF RECIPE .............................................................................................................................. 46
FISH & SEAFOOD RECIPE ....................................................................................................... 66
PIZZA RECIPE ............................................................................................................................ 87
CHEESE RECIPE ......................................................................................................................... 89
SALAD RECIPE .......................................................................................................................... 99
QUICK & EASY RECIPE.......................................................................................................... 111
MY KETO DIET PROGRAM.................................................................................................... 122
MINGGU 1 ............................................................................................................................. 122
MINGGU 2 ............................................................................................................................. 123
INTRODUCTION

Do Not Eat
 Grains – wheat, corn, rice, cereal, etc.
 Sugar – honaey, agave, maple syrup, etc.
 Fruit – apples, bananas, oranges, etc.
 Tubers – potato, yams, etc.

Do Eat
 Meats – fish, beef, lamb, poultry, eggs, etc.
 Leafy Greens – spinach, kale, etc.
 Above ground vegetables – broccoli, cauliflower, etc.
 High Fat Dairy – hard cheeses, high fat cream, butter, etc.
 Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
 Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
 Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
 Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

What to eat on a keto diet

Try to avoid

What to drink
VEGETABLES NUTRITION GUIDE

Above ground

Below ground

Vegetable sticks and dip

Peas, corn, beans, lentils, quinoa

Grains and pure sugar

FRUITS NUTRITION GUIDE

Berries

Fruits

Worse choices
NUTS NUTRITION GUIDE

Worse choices

SNACKS NUTRITION GUIDE

FATS & SAUCES NUTRITION GUIDE

DRINKS NUTRITION GUIDE

KETO BREAKFAST

Keto frittata with fresh

spinach14 g

whipped cream25 g Keto pancakes with berries and

Keto coconut porridge34 g

 Keto BLT with oopsie bread44 g

Classic bacon and eggs51 g

eggs62 g Keto Mexican scrambled

Keto mushroom omelet74 g

Keto egg muffins82 g

Keto deviled eggs90.4 g

sails101 g Keto avocado eggs with bacon

Keto hot chocolate111 g

sandwich122 g No-bread keto breakfast

mayonnaise131 g Boiled eggs with

Keto western omelet146 g

halloumi cheese154 g Keto scrambled eggs with

Scrambled eggs161 g

Maria's keto pancakes172 g

Fried eggs181 g
 Salad sandwiches192 g

pork208 g Keto fried eggs with kale and

and Poblano peppers219 g Keto cauliflower hash with eggs

Keto Caprese omelet224 g

Iced tea230 g

Keto seafood omelet243 g

Keto cheese roll-ups252 g

Keto cheese omelet264 g

Keto Croque Monsieur278 g

 Bulletproof coffee280 g

salmon and avocado295 g Keto egg butter with smoked

Coffee with cream302 g

Classic bacon and eggs1 g

Boiled eggs with mayonnaise1 g

Scrambled eggs1 g
Fried eggs1 g

Salad sandwiches2 g

Keto cheese roll-ups2 g

 Bulletproof coffee0 g

salmon and avocado5 g Keto egg butter with smoked

Coffee with cream2 g

Egg butter1 g

Dairy-free keto latte1 g

Keto salmon-filled avocados7 g

 Keto turkey plate9 g

CHICKEN RECIPE
Keto drumsticks and wings

aioli2 g Keto Buffalo drumsticks with chili

broccoli9 g Keto chicken wings with creamy

with coleslaw7 g Crunchy keto chicken drumsticks

Keto chicken Provençale5 g

 Keto chicken and cabbage plate7 g

Keto chicken casseroles

Creamy and delicious. These recipes are simple to make, family-friendly and can feed a crowd.
Any night of the week!

feta cheese and olives7 g Keto pesto chicken casserole with

Keto chicken Garam masala5 g

Keto chicken casserole8 g

Keto flying Jacob casserole8 g

Keto fajita chicken casserole10 g

 Keto chicken Caprese casserole7 g

Keto chicken club casserole5 g

Keto Cordon Bleu casserole7 g

Keto chicken salads

This is the perfect use for chicken leftovers. Pair them with some fresh leafy greens and a
good dip or dressing and lunch is served.
 Keto Caesar salad5 g

Keto chicken BLT salad4 g

Keto chicken Tonnato2 g

All keto chicken recipes

A great thing about chicken is that you can serve it for both week-night dinners or fancy dinner
parties. The recipes below will provide you with inspiration for both.

with feta cheese and olives7 g Keto pesto chicken casserole

Keto chicken Garam masala5 g

Keto chicken casserole8 g

sauce7 g Keto turkey with cream-cheese

Keto Caesar salad5 g

Keto chicken curry pie7 g

and lime8 g Keto curry chicken with coconut

garlic butter1 g Keto oven-baked chicken in

Keto chicken fajita bowl9 g

 Keto flying Jacob casserole8 g

aioli2 g Keto Buffalo drumsticks with chili

vegetables Tricolore9 g Keto chicken with roasted

broccoli9 g Keto chicken wings with creamy

chicken and herb butter10 g Keto zucchini roll-ups with

drumsticks with coleslaw7 g Crunchy keto chicken

 Keto chicken with herb butter2 g

and dip12 g Keto chicken skewers with fries

tomato butter8 g Keto chicken burgers with

 Keto chicken Provençale5 g

thyme butter2 g Keto chicken liver paté with

plate5 g Keto chicken and green beans

 Low-carb chicken Alfredo12 g

plate9 g Keto chicken and Feta cheese

Keto chicken Cordon Bleu4 g

 Keto fajita chicken casserole10 g

Keto chicken BLT salad4 g

casserole7 g Keto chicken Caprese

béarnaise sauce3 g Rotisserie chicken with keto chili

Keto no-noodle chicken soup4 g

Keto chicken Tonnato2 g

plate7 g Keto chicken and cabbage

Keto turkey plate9 g

Keto chicken club casserole5 g

 Keto fried chicken with broccoli5 g

Keto Cordon Bleu casserole7 g

and butter6 g Keto fried chicken with broccoli

 Keto chicken curry stew8 g

mayo and butter-fried cabbage8 g Buffalo chicken with paprika

cabbage6 g Keto fried chicken with

BEEF RECIPE
Where’s the beef? For beefy keto satisfaction, look no
further. Burgers or steak. Meatballs or meatloaf. Even Keto Lasagna. Dig in:

Keto meat pie7 g

creamy tomato sauce and fried cabbage11 g Keto hamburger patties with

Keto Tex-Mex casserole7 g

Keto lasagna9 g

Keto pimiento cheese meat balls1 g

Keto Asian cabbage stir-fry10 g

salsa11 g Keto tortilla with ground beef and

Classic keto hamburger6 g

Keto mummy dogs7 g

 Keto Italian cabbage stir-fry9 g

Keto cheeseburger8 g

roasted vegetables7 g Keto ribeye steak with oven-

 Keto Asian beef salad11 g

Bacon-wrapped keto meatloaf6 g

cheese and herb butter5 g Keto minute steak roulads with

boats6 g Keto Tex-Mex stuffed zucchini

Keto steak with béarnaise sauce3 g

fry10 g Keto blue cheese cabbage stir-

 Bacon-wrapped keto burgers6 g

zucchini fries10 g Keto goat cheese burger with

mozzarella cheese5 g Italian keto meatballs with

hamburger gratin8 g Keto Brussels sprouts and

Keto Tex-Mex burger plate9 g

eggs and croutons5 g Keto pastrami salad with fried

 Keto ground beef and broccoli5 g

plate6 g Keto roast beef and cheddar

Keto Reuben skillet3 g

Keto burger and cabbage plate4 g

Keto blue cheese casserole8 g

Keto cheesesteak casserole9 g

 Keto bacon burger casserole8 g

Keto steak and broccoli stir-fry10 g

beans5 g Keto ground beef and green

hasselback celery root and red wine butter9 g Keto chateaubriand with

Keto ground beef plate5 g

Keto chili and tortillas6 g

coleslaw7 g Keto deli roast beef with

More low-carb beef recipes

These dishes are slightly higher in carbs. Use them only occasionally if you want to stay in
ketosis.

with sausage12 g Broccoli and cauliflower gratin

 Low-carb eggplant pizza13 g

casserole9 g Stuffed keto cabbage

Low-carb baked eggs2 g

 Low-carb Goulash soup11 g

wraps5 g Low-carb bacon cheeseburger

Low-carb Sloppy Joe's14 g

lasagna7 g Easy protein noodle low-carb

Low-carb zoodles Bolognese10 g

Low-carb beef stroganoff12 g

 Mozzarella-stuffed meatballs1 g

and Brussels sprouts12 g Hamburger patties with onions

Slow-cooker Moroccan beef2 g

beef and cheese13 g Stuffed peppers with ground

Low-carb cauliflower lasagna15 g

Charcuterie platter2 g
cabbage14 g Goulash with butter-fried

sandwich8 g Low-carb Philly cheesesteak

Swedish meatballs9 g
grilled onions12 g Low-carb beef skewers with

Oxtail Stifado17 g

casserole12 g Low-carb cheeseburger

FISH & SEAFOOD RECIPE

Keto deviled eggs0.4 g

Keto salmon pie6 g

and cheese6 g Keto fried salmon with broccoli

and butter1 g Keto baked salmon with lemon

Keto salad Niçoise13 g

eggs6 g Keto tuna salad with poached

 Creamy keto fish casserole8 g

spinach3 g Keto salmon with pesto and

Keto baked salmon with pesto3 g

asparagus2 g Keto fried salmon with

coconut9 g Keto Thai fish with curry and

mushrooms and French mustard9 g Keto fish casserole with

 Keto seafood omelet3 g

cucumber sauce9 g Keto salmon Tandoori with

Keto fish with oven-baked beets9 g

shrimp salad12 g Keto egg wraps with crispy

Keto smoked salmon plate1 g

salmon and avocado5 g Keto egg butter with smoked

 Keto tuna cheese melt5 g

Creamy keto shrimp tacos5 g

curry cabbage11 g Keto sesame salmon with Thai

and lemon butter7 g Keto salmon burgers with mash

cabbage3 g Keto coconut salmon with Napa

spinach2 g Keto chili-covered salmon with

Keto tuna casserole5 g

Keto salmon with cowboy sauce6 g

Keto tuna salad with capers1 g

Keto scallops with herb butter3 g

Keto tuna salad with boiled eggs6 g

Keto salmon-filled avocados7 g

Low-carb fish and chips15 g

Keto mackerel and egg plate4 g

Keto tuna plate3 g

 Keto chicken Tonnato2 g

salmon11 g Keto rutabaga fritters with smoked

eggs and chives2 g Cured salmon with scrambled

 Hot keto shrimp cocktail2 g

and lemon mayo5 g Keto fried salmon with broccoli

Cajun crab meat casserole5 g

Keto crab meat and egg plate7 g

Keto shrimp and artichoke plate6 g

Keto zucchini crab melts7 g

 Keto salmon and spinach plate2 g

More low-carb fish and seafood

These dishes are slightly higher in carbs. Use them only occasionally if you want to stay in
ketosis.

Salad in a jar4 g
foil14 g Fish with vegetables baked in

Grilled eggplant salad9 g

sprouts and mushrooms9 g Butter-baked fish with Brussels

 Keto smoked salmon appetizer4 g

Mussel chowder14 g

chimichurri zoodles8 g Low-carb grilled shrimp with

skewers1 g Prosciutto-wrapped salmon

Low-carb "Gumbalaya"8 g

Apple-cured salmon2 g
aioli13 g Saffron-flavored fish soup with

Scallops parmesan5 g

sauce9 g Zoodles with creamy salmon

browned butter7 g Scallops with parsnip puré and

anchovies8 g Yellow-beet salad with

Keto smoked mussels plate13 g

wasabi mayonnaise5 g Sesame roasted scallops with

Grilled salmon and grapefruit12 g

PIZZA RECIPE
All pizza recipes

Fat head pizza10 g

Keto pizza8 g

Keto pizza crust6 g

artichokes12 g Low-carb cauliflower pizza with

green bell peppers and olives16 g Low-carb cauliflower pizza with

Low-carb eggplant pizza13 g

CHEESE RECIPE
Top 30

with feta cheese and olives17 g Keto pesto chicken casserole

Keto pizza28 g

Keto oven-baked Brie cheese31 g

Keto blue-cheese dressing43 g

Keto lasagna59 g

Keto quesadillas65 g
sauce77 g Keto turkey with cream-cheese

with parmesan cheese88 g Oven-roasted Brussels sprouts

cheese99 g Broccoli and cauliflower in

 Keto cheese chips102 g

cheese1111 g Low-carb cauliflower

halloumi cheese124 g Keto scrambled eggs with

wraps135 g Low-carb bacon cheeseburger

casserole1411 g Low-carb cabbage

Baked mini bell peppers157 g

 Keto cheeseburger168 g

Keto cheese roll-ups172 g

with guacamole1811 g Cheese-filled chicken breast

balls192 g Keto cheddar cheese and bacon

chips201 g Low-carb salami and cheese

Keto cheese puffs210.2 g

meatballs221 g Mozzarella-stuffed

beans236 g Parmesan-roasted green

Keto tuna cheese melt245 g

pie254 g Keto spinach and goat-cheese

herbs265 g Low-carb cream cheese with

Spicy keto pimiento cheese271 g

cheese284 g Bacon-wrapped halloumi

Stuffed mini bell peppers296 g

beef and cheese3013 g Stuffed peppers with ground

SALAD RECIPE

Keto Caesar salad5 g

Keto salad Niçoise13 g

eggs6 g Keto tuna salad with poached

 Keto Asian beef salad11 g

Warm keto kale salad5 g

cheese salad6 g Keto avocado, bacon and goat-

Keto tuna salad with capers1 g

Keto kohlslaw3 g

Keto tuna salad with boiled eggs6 g

 Keto chicken BLT salad4 g

Simple keto coleslaw4 g

eggs and croutons5 g Keto pastrami salad with fried

 Keto chicken Tonnato2 g

cranberries8 g Butter-fried kale with pork and

More low-carb salads

These dishes are slightly higher in carbs. Use them only occasionally if you want to stay in
ketosis.
 Coleslaw3 g

with parmesan cheese8 g Oven-roasted Brussels sprouts

salad8 g Low-carb zucchini and walnut

 Salad in a jar4 g

Greek salad15 g

with lemon9 g Crispy Brussels sprout salad

 Grilled eggplant salad9 g

Eggplant salad8 g

salad13 g Low-carb fried kale and broccoli

Caprese snack3 g

Zucchini salad with eggs6 g

Zucchini salad4 g
Red coleslaw7 g

Roasted tomato salad4 g

Oriental red cabbage salad10 g

Broccoli salad with fresh dill5 g

Creamy turnip slaw5 g

Mixed cabbage coleslaw3 g

anchovies8 g Yellow-beet salad with
QUICK & EASY RECIPE

Keto smoked salmon plate1 g

Italian keto plate8 g

Keto grilled veggie plate11 g

plate5 g Keto chicken and green beans

plate9 g Keto chicken and Feta cheese

avocado plate12 g Keto Halloumi cheese and

 Keto Tex-Mex burger plate9 g

Keto salmon-filled avocados7 g

plate5 g Keto salami and Brie cheese

 Keto mackerel and egg plate4 g

Keto tuna plate3 g

plate7 g Keto chicken and cabbage

 Keto ground beef and broccoli5 g

Keto bacon and eggs plate8 g

plate6 g Keto roast beef and cheddar

 Keto turkey plate9 g

fry5 g Keto pork and green pepper stir-

Keto smoked mussels plate13 g

mushrooms7 g Keto fried halloumi cheese with

Keto Reuben skillet3 g

Keto burger and cabbage plate4 g

 Keto fried chicken with broccoli5 g

fry10 g Keto steak and broccoli stir-

beans5 g Keto ground beef and green

 Keto crab meat and egg plate7 g

Keto ground beef plate5 g

plate6 g Keto shrimp and artichoke

cabbage6 g Keto fried chicken with

coleslaw7 g Keto deli roast beef with

plate10 g Keto prosciutto and blue cheese

Keto mortadella and Brie plate6 g

Keto salmon and spinach plate2 g

MY KETO DIET PROGRAM

MINGGU 1

Senin
 Sarapan Jam 11 – Telur Mata Sapi & Smoked Beef
 Makan Siang Jam 14 – Olahan Ayam
 Snack Jam 17 – Cheese Chip
 Makan Malam Jam 20 - Olahan Ayam

Selasa
 Sarapan Jam 11 – Sosis & Asparagus
 Makan Siang Jam 14 – Olahan Sapi
 Snack Jam 17 – Cheese Puffs
 Makan Malam Jam 20 - Olahan Sapi

Rabu
 Sarapan Jam 11 – Scramble & Sosis
 Makan Siang Jam 14 – Olahan Ikan
 Snack Jam 17 - Salad
 Makan Malam Jam 20 - Olahan Ikan

Kamis
 Sarapan Jam 11 – Telur Rebus & Asparagus
 Makan Siang Jam 14 – Olahan Udang
 Snack Jam 17 - Alpukat
 Makan Malam Jam 20 - Olahan Udang

Jumat
 Sarapan Jam 11 – Cheese Salad & Smoked Beef
 Makan Siang Jam 14 - Olahan Ayam
 Snack Jam 17 – Mozzarella Stick
 Makan Malam Jam 20 - Olahan Ayam

Sabtu
 Sarapan Jam 11 – Omelete + Keju
 Makan Siang Jam 14 - Sapi
 Snack Jam 17 – Chesse Roll-up
 Makan Malam Jam 20 -

Minggu
 Sarapan Jam 11 – Keto Pancake with Berries & Whiped Cream
 Makan Siang Jam 14 - Olahan Sapi
 Snack Jam 17 - Keto Pizza
  Makan Malam Jam 20 - Olahan Sapi

MINGGU 2

Senin
 Sarapan Jam 11 – Telur Mata Sapi & Smoked Beef
 Makan Siang Jam 14 – Olahan Ayam
 Snack Jam 17 – Cheese Chip
 Makan Malam Jam 20 - Olahan Ayam

Selasa
 Sarapan Jam 11 – Sosis & Asparagus
 Makan Siang Jam 14 – Olahan Sapi
 Snack Jam 17 – Cheese Puffs
 Makan Malam Jam 20 - Olahan Sapi

Rabu
 Sarapan Jam 11 – Scramble & Sosis
 Makan Siang Jam 14 – Olahan Ikan
 Snack Jam 17 - Salad
 Makan Malam Jam 20 - Olahan Ikan

Kamis
 Sarapan Jam 11 – Telur Rebus & Asparagus
 Makan Siang Jam 14 – Olahan Udang
 Snack Jam 17 - Alpukat
 Makan Malam Jam 20 - Olahan Udang

Jumat
 Sarapan Jam 11 – Cheese Salad & Smoked Beef
 Makan Siang Jam 14 - Olahan Ayam
 Snack Jam 17 – Mozzarella Stick
 Makan Malam Jam 20 - Olahan Ayam

Sabtu
 Sarapan Jam 11 – Omelete + Keju
 Makan Siang Jam 14 - Sapi
 Snack Jam 17 – Chesse Roll-up
 Makan Malam Jam 20 -

Minggu
 Sarapan Jam 11 – Keto Pancake with Berries & Whiped Cream
 Makan Siang Jam 14 - Olahan Sapi
 Snack Jam 17 - Keto Pizza
 Makan Malam Jam 20 - Olahan Sapi