Shred With Keto PDF

THY
YOUR HEAL
GUIDE
LIFESTYLE
s h r e d
with
k e t o
ELLE HERSELF
CONTENTS
04 A little background
21 Get familiar with keto
foods
06 Let's get started

29 Calculate your keto
macros
09 How to start
30 How & what you
should track
11 What does keto look like 34 Planning & preparing
14 Fat is not the enemy

40 Stay committed
16 Getting into ketosis

44 Intermittent fasting
18 Avoiding the keto flu

46 The plan:
Shred with Keto
NO MORE EXCUSES! IT'S
TIME TO REACH YOUR GOALS
by Elle Herself
One of the most common questions I I’m going to share how I followed a
get asked is, “how did you start keto?” strict keto diet, and also how to
and to be honest, it's a little too hard customise a strict keto diet to be both
to answer that in one Instagram DM, lazy keto, and low carb high fat
which is why I am sharing all of the (LCHF). These will be discussed in “Never before
info in this healthy lifestyle more detail later but for now I want to had I been
guidebook! I understand how give you a general overview.
overwhelming and confusing the successful in
process may be, so I am going to walk Before I tear into the nitty gritty of losing weight.”
you through how to start keto with keto and how you can succeed with
detailed step by step instructions. this lifestyle, I want to share a little
background about me and how keto
There are a number of different changed my health, life and body for
“types” of keto diets you can follow. the better. Never before had I been
People have adapted keto over time successful in losing weight and being
to make it what it is today, and it’s able to keep it off before discovering
absolutely up to you which one you keto. I am passionate about sharing
SHRED WITH KETO ｜ PAGE 3
follow. how YOU can succeed too!
a little background..
I'm Elle, a lawyer and Instagramer from the page @Elle_Herself married to my
sweet hubs (Dave) living in Christchurch, New Zealand. I follow a keto diet,
embrace a healthy lifestyle, and by doing these things I've been able to lose 18
kilos and reclaim my life. I've created Shred with Keto to help you do the same!
For as long as I can remember I have struggled with my weight. Growing up,
my family called me "big boned" to describe my heavier set body. My little
sister, in comparison, was called "petite"... and to be fair, she still is!
Unlike my sister, I hold weight in my lower half of my body. Especially in my

legs, thighs and butt. I'm a pear-shape through and through. This was
somewhat okay during the colder months where I could hide under long-
line cardigans and dresses with tights, but in the warmer weather it was
much harder.
I hated summer, especially as my weight crept up higher and higher.

Summer for me meant chaffing of the worst kind. So bad that I'd have to
go and see my doctor to get treatment for heat rash. Trust me, that's not
fun. But I'd come to accept it, because up until that point everything that I
had tried to address my weight had not worked. I'd done fitness challenges,
signed up for personal training, hired a nutritionist... nothing worked. Each
time I would have a little success only to fall back into my bad lifestyle
habits, unable to overcome my cravings.

To be fair, my lifestyle choices as my weight hit its all-time-high were not good.
They were not benefiting me, and it was easy to see why. I was like many of my
friends also in their 20s. I was working part-time, studying law full-time, and in
my spare time, which there wasn't a lot of, I was socialising with friends which
involved a lot of drinking and eating.
I favoured things that were cheap to buy and easy to grab. Naturally that made
fast-food and takeaways my preferred option! None of these lifestyle choices
were supported by my doctor who was always concerned to see my rapid weight
gain with each visit.
I had no intention of ever trying keto - in fact I have to admit that I am one of the
people who used to make fun of people who did keto thinking how ridiculous it
was that people claimed that they could eat high fat food and lose weight. To be
even more honest, I didn't even want to admit that I had a problem. I wanted to
continue what I was doing (eating poorly, drinking, not exercising) and see the
weight drop off.
But that isn't how it works. Change comes with change. I took a step of faith
when I felt like I had tried everything and nothing had worked. I didn't expect this
to work either, but it did, in the most incredible way. And the best bit was it was
not hard. If I can do it, anyone can do it - and that's what Shred with Keto is all
about. Helping you make the change to see the transformation you want to
achieve too!
♡ elle
LET'S GET STARTED.
The difference between strict keto and lazy keto/low carb high fat (LCHF) is that
if you’re following lazy keto/LCHF it means that you’re essentially guestimating
how many carbs you’re eating, or it’s likely that you’re eating more than what
you would need for your body to be in ketosis.
When you follow a strict keto diet, you need to both track what you’re eating by
entering the details into a food tracker (as it will keep a tally of how many net
carbs you’ve had), and you need to measure and weigh out your food to make
sure you’re not accidentally serving yourself up a bigger portion than you need,
and unknowingly may be undermining all of your efforts to reach your goals.
I have done both, and it is my experience that you can lose weight both ways!
This book is largely dedicated to sharing how to follow strict keto, because by
following strict keto I have seen the most dramatic results. I think it’s also the
most confusing and therefore I want to share how it’s actually a lot easier and
simple than it may seem!
THE SWITCH UP
“I want to
For most people, a keto diet is a massive change from what they’re currently share how it's
eating. I find it so interesting to look at the New Zealand food pyramid as a
starting point, because everything you’ve been taught about what you’re
actually a low
“supposed” to eat is about to be turned on its head. easier and
I followed the advice of the New Zealand food pyramid in the hopes of getting
simple than it
healthy, but all it did was the opposite. I spent years spinning my wheels, never may seem.”
making any progress with my weight loss, health or fitness.
If you’re anything like me, then you’d be used to following a diet similar to the
New Zealand food pyramid. Suffice to say, Keto is going to come as a bit of a
shock to the system! So, the first thing to keep in mind as you adjust into this
new lifestyle is that for a lot of people, moving from what you’re currently eating
into keto is probably going to be a MASSIVE change. With all of that being said,
let’s have another look at the New Zealand food pyramid:

Just in case anyone needs a reminder how the food pyramid works, it’s designed to illustrate what you should
eat most of (at the bottom of the pyramid), through to what you should eat least of (at the top of the pyramid).
Keto is literally flipping this pyramid on its head! A ketogenic diet is designed to change the way in which your
body uses what it is given to keep your internal engine going!
It’s almost too simple to be true, but it really does work! When you simply alter the ratios of fats to protein to
carbs in your diet, focusing on where your nutrients come from, it can have ENORMOUS
effects on your body, your mind, and your life.
OK so how do we get this whole process started and how long does it take? Let me just clarify this from the
outset: the amount of time it will take to get into ketosis and to start seeing results will vary from person to
person. Remember that you’re undergoing a huge change! At the very beginning it can take a little longer to
get things working, so it is likely that it will take between two to four weeks of following a keto diet (sometimes
less, sometimes more) before you start feeling the positive changes.
Once you’ve been following keto for a while if you take a break for a special event or weekend then it shouldn’t
take you as long to get back into ketosis again as your body has already undergone the fat adaption process.
My personal approach is not to use this as an excuse every weekend to break from keto, but of course you
should follow a strategy that works for you!
Once you do get into ketosis some of the common positive side effects include sleeping better, clear skin,
decreased inflammation in the body, and the best side effect for me was seeing my weight steadily drop off.
In terms of how to first begin keto, there are a couple of ways you can do it:
1. Cold turkey, just jump straight in; or
2. Slow and steady!

02
H O W T O
S T A R T
02
To begin keto, there are a couple of approaches
you can take:
1. Cold turkey (just jump straight in); or

2. Slow and steady!
I personally took the slow and steady approach and

I eased myself in. The way I did it was by starting
out first with cutting down on the amount of
processed foods I was having. I then introduced
more veggies, protein and
fat into my diet, and I dialled back the carbs.
After a few months of doing that I then took it from
there to begin keto!
That same approach may work for you, or perhaps

you’re ready to dive straight in. There’s no one or
right way. Remember that this is your journey and
you need to do it in a way that works for you!
STEP ONE: CONSULT
It is always a good idea to consult with your doctor/

physician before you start a ketogenic diet to
ensure there’s no conflicts with your current health
conditions, just in case. Remember, I'm not a But, because there are no cheat days or meals, it
trained medical professional - rather I'm sharing is a great idea to start keto when you know that
how keto has worked for me to share my you’re able to commit to at least 1 month (that’s
knowledge for your own journey. Everyone is only 4 weeks) to staying exclusively keto!
different and has different needs.
The reason I suggest this is because the first 1-2
More and more mainstream doctors are learning weeks will be the hardest. Your body is going to
about the benefits of keto and low carb diets. If you be going through a massive adjustment period.
find that your doctor is resistant and doesn't explain You need time to allow your body to adjust and
to you why it's not suitable for you, it is okay to seek settle in.
a second opinion. Just be sure to explain your
reasons why this is important to you, and put a
If you eat non-keto foods, you’re just going to go
robust plan in place with them to address any
right back to the beginning again… and it won’t
concerns they may have!
take you a matter of days to get back into
ketosis, you’ll honestly be restarting the ENTIRE
STEP TWO: PLAN AHEAD
process again, from scratch.
With this guidebook, timing is everything.
You’re about to embark on a healthy lifestyle to I guarantee that once you push through the initial
smash goals and turn your life around. few weeks and you start to feel the on-set of
ketosis you will not want to stop. You'll feel so
Don’t plan to start this new chapter until you are good that the month will fly by, and you might
ready to FULLY COMMIT and go all in! My advice even decide that it's going SO WELL that you
is to pick a time to start that won’t clash with other continue for another 4 weeks, and then another...
big life events that could derail you and your you just never know! BUT what I do know is that
commitment to the plan. The reason I stress this is this initial period is the most important. Make
because with keto there are no cheat days or yourself a priority. Stick to the commitment you're
cheat meals. You are either on plan, or off plan. making to yourself to reach your goals. The time
will pass regardless, you may as well spend the
Don't let this overwhelm you! Looking back now,
time working towards something that makes you
for me, this was one of the biggest secrets to my
feel good and brings you closer to where you
success and why I was able to stay on track!
want to be!
When I first started keto, I committed to 2 months
of not breaking AT ALL. Not even a bite of
something that was off plan. The reason I did this
is because it can commonly take people up to 8
weeks to become fully fat adapted. What being
"fat adapted" means is that basically your body has
switched over to where it burns fat (including
stored body fat) as fuel. You can be in ketosis, but
not yet fat adapted, as that takes a bit longer.
Once I found that out, I wanted to stay the course

for as long as possible to allow myself the greatest
chances of success.
I’ll be honest, I was worried about making this

commitment. Every other time I started a healthy
lifestyle goal, I’d end up back to my old habits a
week later. That was probably because “cheat” or
“treat” days did not have a consequence (other
than weight gain). This time was different. I knew
if I broke from keto, even for one meal, the
consequence would be that all of my hard work
up until that point to get into ketosis would be
undone.
It was because of this thatI was able to stay keto

and reach my weight loss goals, which I truly
thought would never be possible. By staying
exclusively keto for the first two months I allowed
my body to adapt, the adjustment to happen, and
my cravings for carbs and all of my old favourite
snacks and processed foods to disappear.
as you will understand what you’re experiencing,
but it also helps in understanding what the whole
If you’re constantly yo-yoing in and out of eating
point of a keto diet and getting into ketosis is!
keto-friendly foods, you are just restarting the
period of adjustment needed to allow your body
to become fat adapted. This may mean that you So what’s ketosis? Put simply, ketosis simply
have to start ALL over again and go back through means that you’re switching your body over to use
the weaning-off-of-carbs phase. Trust me, that “ketones” (which come from fats) for fuel instead of
phase is NOT FUN! glucose (which come from carbs) to give your body
and cells energy to function.
So have a think about when a good time to start is,
perhaps a time where you know you won’t be In order to make this shift you need to
going on holiday and you know that you’ll be able dramatically reduce the amount of carbs that you
to adhere to a routine. Carve out that month and eat and add lots of HEALTHY fats into your diet. In
commit fully to yourself, your goals, and make a order to follow the ketogenic diet, you will need to
promise that you’ll stay the course to allow great do more than simply eliminate commonly known
things to happen! high carb offenders such as breads, pastas and
rice.
STEP 3: GET EDUCATED
There is a difference between strict keto, lazy keto
One of the reasons that I share so much
and low carb high fat. In order to get into ketosis
information on my Instagram is that I
you will need to adhere to strict keto, but you can
wholeheartedly believe that education is the most
important thing. It is so helpful to have an successfully lose weight while following lazy keto
understanding of keto before you begin. and high carb high fat diets too!
Not only does this help immensely when you’re In this guide I will be sharing a meal plan that is
going through the beginning carb-withdrawal strict keto (with all of the carb content already
stages, worked out for you!) as well as low carb high
fat options for those who don’t want to follow keto.
03
W H A T D O E S
K E T O L O O K
L I K E
03 SHRED WITH KETO ｜ PAGE 11

Have you ever heard the term “macros” thrown However, as I mentioned, this is a guidebook
around? Macros refer to the three building designed with beginners in mind so I am sticking to
blocks of all foods: fats, proteins, and carbs. the average proportion of macros required on keto.
Macros (referring to fats, protein and carbs) is If you find that it is not working for you then play
the abbreviated named for “macronutrients” . around with your ratios until you find what works for
you!
Generally speaking, a ketogenic diet requires a
specific ratio of these three macronutrients.
Macros were always a really confusing concept for
The average proportion for macros on keto is:
me, that’s why I think it is easier to visualise how
these keto macos look as a pie chart.
- 70% fats,
- 25% proteins, and
- 5% carbs. As you look at the pie chart on this page, remember
that the entire circle (the entire pie!) represents your
The way I approach the macros on keto is: total calories for the day. We will discuss calorie
- I eat to hit all of my carb macros (but I don't go amounts later, as the
over the 5% total); amount of calories you have will depend on how
- I eat to hit all your protein; and much weight you’re trying to lose, and how many
- I use fat as a lever, and add in more/less calories you need.
depending how hungry I am.
The secret to achieving lasting weight loss on keto
Because this guidebook is designed for you to is by keeping in mind your carbohydrate intake, as
be able to eat everything and still remain in a well as your overall calorie intake. They both matter!
calorie deficit to lose weight, you don't have to
worry about this bit!
While following keto you will hear people referring
to their “net carbs” as opposed to their
I’m going to share information based on this
“carbohydrates” when discussing macros. On keto,
average macro breakdown, but bear in mind
you are going to focus on your net carbs a lot! But,
that these percentages can vary slightly from
person to person. The reason that these macro what does this net carbs thing mean? Net carbs are
ratios can vary between person to person can the amount of carbohydrates a food contains after
be because of: the fibre in the food is subtracted.
- A person’s goals; The reason you subtract the fibre is that it is

- How much exercise they do; generally accepted that the fibre in whole
- Hormones; and/or foods are not digested and absorbed by the body.
- Health/medical reasons. As it’s not absorbed and does not spike your blood
sugars, and therefore fibre is your friend! Just to
Another reason that these macros may vary is make this a little easier to
because over time, some people can handle an visualise, here is how you figure out the net carbs in
increased amount of carbs and still remain in a a particular food item:
ketogenic state as their body becomes more
adjusted to burning fat as fuel.
You take the TOTAL CARBS – you subtract the fibre
(and any sugar alcohols) = you’re left with the NET
CARBS.
Carbs For example; 100g (3.5 oz) of cauliflower contains 5

5% grams of total carbs, 2 of which are fibre, and there
are no sugar alcohols.
Protein 5g total carbs – minus 2g of fibre = 100g of

25% cauliflower is 3g of NET carbs.
In New Zealand and Australia our food labels

already show the amount of ‘net carbs’ on a
label. However, in America it is the total carbs that
are shown on the nutritional information of a
product.
Fat
70%
The average amount of net carbs that a person These side effects can include: clearer skin, clearer
needs to remain in ketosis is approximately mind, better and more restful sleeps. Some people
20 grams of net carbs per day or less to remain in a have been able to reverse diabetes, reduce
state of ketosis. This can vary from person to inflammation in their body and experience increased
person, but for a lot of people the range of 20-25 energy.
grams of net carbs is a safe range to shoot for.
Weight loss is probably the most popular reason that
BUT, WHY DO WE CARE SO MUCH ABOUT
people have been adopting a Ketogenic diet. So far, I
CARBS?!
have lost 18 kilos while following a keto diet, all
weight that I could not drop eating any other way.
The default ‘fuel’ that your body prefers and
primarily uses for energy, is from carbohydrates. The reasons that I found a keto diet so helpful for
It’s the ‘default’ fuel because carbohydrates are weight loss was because:
the easiest and quickest for the body to break it
down. Carbs are broken down into blood glucose, 1. Cutting out sugar and carbs eventually
aka sugar, that turns into immediate energy, so it’s eliminated my cravings for more sugar and
naturally the first choice of fuel. carbs, which also in turn prevents you from
overeating those foods that normally would
Carbs = Sugar (Glucose) get stored as body fat when eaten in excess;
When you give your body carbohydrates all the 2. I no longer felt trapped by my cravings. My
time as your energy source, it gets used to having hunger and craving cues changed. Once I got
them and will not look for alternative fuel sources. into ketosis, and got through my carb/sugar
withdrawal I would see foods that previously I
When you remove the amount of carbohydrates
felt that I had no control but to eat. They no
from your diet then the primary source of fuel is
longer had that hold over me.
obviously no longer an option. Energy is then
created from the secondary fuel source – which are
3. Fat keeps me feeling full much longer than
FATS!
carbohydrates. I found that the fuller I felt, the
When you restrict the amount of carbohydrates easier it was to maintain my calorie goal (which
you consume your body will burn fats as fuel. The was at was a maintainable calorie deficit for
fats get turned into amino acids which get weight loss). It might sound obvious, but
transported to your liver, where your liver will eating at a caloric deficit is how you lose
produce something called “KETONES”. weight - keto specifically doesn't equal weight
loss unless you are eating at a deficit. However
Ketones are cells that CAN be burned as a fuel what I found for myself was that by eating a
source. The presence of ketones, means you go high fat diet meant I felt fuller and more
into a state of ‘KETOSIS’. Ketosis is just the name satisfied, and therefore I was able to maintain
for a natural metabolic state where you’re using the calorie deficit.
ketone bodies for fuel and functioning.
4. I found that I had more energy while
Ketosis is said to be a fat burning state. Everyone
experiencing ketosis which made it easier to
experiences ketosis differently; for some people
be active.
they find they’re able to lose weight more easily,
others experience other positive side effects, and
5. Ketosis is a natural appetite suppressant.
some don’t feel any side effects at all! My view is
that it’s worthwhile trying ketosis for yourself and Ghrelin (the hunger hormone associated with
seeing for you how it works. increased appetite) levels on a ketogenic diet
do not rise. The less ghrelin, the less appetite.
Regardless of whether you find it to be a helpful I still got hungry, don’t get me wrong, but it
way to lose more weight, the other positive side was not as often as pre-keto! My meals were
effects of ketosis can be pretty great! more filling and I was able to go longer without
needing to eat.
6. Keto diets reduces insulin production.

Insulin is responsible for fat storage, and
actually prevents the body from burning fats,
since it tells it to store it instead. Because
there’s less insulin, the body is able to burn its
stored fat instead for energy.
04
F A T I S
N O T T H E
E N E M Y

For my entire life I have thought that if I ate fat,
I’d be fat. So naturally I avoided anything that
had full-fat. I had trim milk in my iced coffee,
margarine on my sandwiches, low fat sour
cream on my nachos, and reduced fat ice
cream for dessert… I had a serious fat phobia.
The truth is, I’d been doing it all wrong.

I needed fats in my diet. Fats do so many good
things including helping us to absorb vital
vitamins and minerals, building cell
membranes and they are an excellent source of
energy.
At first this was the aspect I struggled with the

most when I made the switch to keto. I felt like I
was cheating on my weight loss by having
cream in my coffee and be adding butter to my
scrambled eggs. In actual fact, I had nothing to
be afraid of.
However, to be successful on a keto diet, you

HAVE to overcome your fat phobia and
embrace fats!
Adding fat back into your diet makes ALL the

difference. Without it, trust me, you would find
this lifestyle so hard to sustain.
Overcoming my fear of fat was definitely the

hardest thing to get my head around at first. At
the beginning of starting keto I remember that
with each bite of a high fat dish I would think,
"there is no way this is going to work!" Little did
I know that it absolutely would!
That is one of the brilliant things about

following keto. Not only does it work, but the
fat that you're adding into your meals makes it
taste SO SO SO GOOD!
All I had to do to be successful was to add in

some fat – in the form of butter, olive oil,
coconut oil, and cheese - just as some
examples! I sauté fresh picked kale or spinach
in butter or olive oil. Zucchini noodles makes a
great base for a rich Alfredo sauce with cream
and plenty of cheese. Who knew cabbage
sautéed in butter would become one of my
FAVOURITE things ever?! Or that I'd be eating
the most delicious pizza crust made from
mozzarella!? Trust me, the fat is awesome and
something you too will love!

05
G E T T I N G
I N T O
K E T O S I S

There are a number of things you can do which
may speed up the process of getting into ketosis.
My personal approach has always been to allow

my body to do its thing, in its time. But this is your
own choice as to what you want to do.
When I first started keto I did not do anything to

"speed up" getting into ketosis. The most popular
methods to speed things up include, while
restricting carbohydrates and embracing a
ketogenic diet, also doing one or all of the
following:
1. Intermittent fasting;
2. Egg fast; and/or
3. Drinking ketones via exogenous ketones
Choosing whether or not you will do something is

entirely up to you. Regardless of whether you do
try something, you will still need to stay
consistently keto (by that I mean not veer off from
the keto-friendly food you are consuming) to allow
your body to adjust properly!
My honest belief is that when you're first starting,

don't worry about trying to speed up the process. I
promise it will happen quite quickly! You will more
than likely get into ketosis within the first week, but
once you're in ketosis the secret is to stick with it
long enough to allow your body to become FAT
ADAPTED and start using its own stored excess
body fat as fuel to burn through!
Just because I'm sure you're curious what these

speedy techniques are, I'll quickly touch on them.
I'm not a big fan for using them to try to speed
things up because I think that it can get us into the
wrong mindset that this is a quick fix. It was a long
process for me to drop the weight, and it's normal
for others to experience the same. The best thing is
that because you'll be LOVING what you're eating,
you won't even notice the time passing!
Intermittent fasting is discussed in its own chapter

in this guidebook (at page 44).
An egg fast is a short-term diet (normally 3-5 days)

where you just eat eggs, butter and cheese. Look it
up on Pinterest if you're interested.
And exogenous ketones are commonly taken as a

drink - and they claim to have many benefits. I
didn't use exogenous ketones in the beginning,
but I now do a few times a week as I find that they
me to experience the positive side effects of ketosis
in a deeper and more intense way. For example, as
ketosis naturally helps as an appetite suppressant, Mrs Alina Smithsford
when I have my exogenous ketones I feel this side Year 10 Coordinator
effect more! They are not at all necessary, they're
just a supplement like any other.

06
A V O I D I N G
T H E K E T O
F L U

Before I started keto I spent a looooong time I'm not trying to put you off in any way! I am
researching the keto flu. At the time, I had only touching on the keto flu in detail because I
been in my job for about 6 months working as want you to avoid it, as I did, to make your
a litigation lawyer. Taking time off when you transition easier!
were sick really wasn't done all that much, most
people worked through even when they were Here's how I avoided the keto flu:
ACTUALLY sick and sniffly! I could not imagine
taking time off because I had the "keto flu" -
Staying Hydrated:
which is flu like symptoms, without the flu. I
had a feeling that it would not go down so well
Ketosis results in losing extra fluids quickly
with my managers!
(you’ll notice water weight being lost almost
Because I did not want to be wiped out with immediately!) Aim to drink at least 2-3 litres
flu-like symptoms and be unable to work I was (or 80-100 fl ozs) each day if you’re
determined to avoid the dreaded keto flu. I am female, and 2.5-3.5 litres (90-110 fl ozs if
happy to say that I did! The ONLY symptom I you’re male. Even if your keto flu is mild, this
experienced was muscle cramping, but I was is a NECESSITY!
able to remedy this extremely quickly too. ·
Drinking your ELECTROLYTES:
So, what’s the keto flu, and how can you avoid
it too? The keto flu is essentially the name This is the MOST IMPORTANT thing, aside
given to the period of carb withdrawal when from just staying hydrated, you can do. You
people first start keto. can buy pre-made electrolyte drinks such as
sugar-free Powerade, or RedSeal electrolyte
It is very common for people to experience the
tablets. I have a recipe for my homemade
keto flu to varying degrees (mild to severe).
electrolyte drink (page 116). Make a big
The severity depends on your standard
batch of this up and have 1-2 glasses a day.
consumption level of carbohydrates, your
·
inherent metabolic flexibility [how quick and
easy your body can switch fuel sources] and Get a magnesium supplement:
whether or not you’re actively working to avoid
it. Magnesium helps with muscle cramping,
sleep (take before bed!), headache
Some keto flu symptoms include: reduction, and even constipation (sorry to
say but this can happen on keto – not for
Brain fog; me, but for others it has!).
Trouble concentrating;
Difficulty sleeping; Add in sodium:
Increased sugar/carb cravings;
Muscle cramps; You’re going to be losing salt through all of
Headaches; the water you’re extracting. For extra
Low energy; sodium in your diet just add extra salt to
Irritability; and
your meals, or add a stock cube/bullion
Weakness/fatigue.
cube to a cup of water each day. I have a
chicken one and it tasted like chicken
Let me first address what you're all thinking..
noodle soup (without the noodles!). You
WHY WOULD ANYONE DO KETO IF THEY
HAVE TO GO THROUGH THAT?! I get it! It simply dissolve one stock/bullion cube in a
sounds awful, and from all accounts, it is awful. cup of boiling water and sip as you would
soup.
But in saying that, remember, you're taking
your body and reprogramming it from what it Getting Enough Sleep:
was used to consuming and removing that
stuff. Most of us, pre-keto, can openly admit Aim for 8 hours sleep a night.
that our eating habits and lifestyle choices
need some work. I lived off of takeaways and Doing some light exercise:
sugar - in all forms - so to remove those things
from my diet will of course take some If the gym isn’t your thing, try going
adjustment! for a walk, a short hike, or taking your dog
around the neighbourhood each day!

You will probably feel tired when you have the
keto flu, but if you push yourself to do at least
some light exercise, you will feel better! It’s also
a great distraction from carb cravings in the
early stages.
Eating more fat:
MCT oil is an excellent way to add fats into

your keto diet, will give you energy, and is
tasteless! Add it to coffee, tea or a green
smoothie.
STICK WITH THE PROCESS:
Don’t cheat, stick with it. The quicker your

body starts making ketones, the quicker it
will adapt to using them (burning fat for fuel
instead of carbs), and the SOONER your
keto flu symptoms will disappear.
If you cheat and have non-keto friendly

foods, you’ll be back to square one!
If you follow those steps I promise it will help

you in so many ways to avoid the keto flu. Stay If you're finding that you're constipated, you
on top of the process. What I mean by this is can also add MCT oil (medium-chain
don't wait until you're experiencing those triglycerides) to your drinks and smoothies, as
symptoms to finally address them - rather get MCT has a laxative effect, to get things moving
prepared and get ahead of them!
again. Make sure you're drinking lots of water
too!
I made sure I was fully prepped; I had the
magnesium, the electrolytes and the sodium
Try the following strategies to help prevent
from the day I started so that I ensured I was
giving my body what it need to help it adjust. diarrhoea:
Going cold turkey and fighting through the Eat foods that are high in soluble fibre, such
symptoms is always another option.. But I as non-starchy vegetables. Limit your
cannot imagine it would be enjoyable. And if it consumption of foods high in insoluble fibre
isn't enjoyable, it's likely that you'll give up and such as nuts and seeds;
retreat back to processed carbs to make you
feel better. Press on through the keto flu Be mindful about the amount of magnesium
because things WILL get better! you are having in supplements, because
this can contribute to diarrhoea (aim for no
Another thing that is important to be upfront more than 350 mg per day);
about is that it can also be quite common for
people to experience some other digestive Adjust the amount of fat you are having,
issues when they're beginning keto because of
lessening it to allow your body to adjust. If
the complete change to their eating habits. It is
you’ve been using MCT or coconut oil,
true that some people experience constipation
remove these for the time being and once
and/or diarrhoea.
the issues go away reintroduce them at 1
It’s important, especially in the beginning tsp (5ml) per day until your adjusted;
stages, to eat foods that are high in both
soluble and insoluble fibre such as nuts, seeds, Avoid or limit the amount of caffeine you
leafy greens and avocado. If you eat psyllium have. Coffee is a stimulant and it has a
husks, flaxseed and/or chia seeds it is diuretic effect which can make the
important to ensure you have lots of liquids symptoms worse; and
with them to avoid constipation.
If you’re lactose intolerant, avoid dairy.

07
G E T F A M I L I A R
W I T H K E T O
F O O D S

This is normally the first question I am A donut is a donut. That's it, nothing more!
asked by those beginning keto: It's just food. I know that if I eat a non keto
donut now after following keto for so long it
WHAT CAN I EAT!? will be something that makes me feel
sluggish and off, because my body is just
The answer is honestly quite tricky. You simply not used to high sugar foods! But at
can technically eat whatever you want! the end of the day, it's just a food like any
But, because your goal is fat loss and to other!
remain in ketosis, then you're limited to
keto friendly foods (to stay under 20-25g of My approach when I began was to limit the
net carbs) within your calorie range. old foods that I had, rather than find ways to
make them fit in smaller portions, to allow
So, sure, you could probably have a bite of myself and my body the best chance of
a McDonald's cheeseburger, and if that success. It helped me detox from all of the
was all you ate all day, then yes you can cravings that I'd been held ransom to, so I
stay under your calorie limit and net carb highly recommend you stick to the plan
goal. But, is that healthy? Is that and commit to staying exclusively KETO
sustainable? Let's be real... Absolutely not! and eat low carb/keto friendly foods!
This is your chance to create a healthy It's quite helpful to spend some time
lifestyle. Going back to your old self and familiarising yourself with "keto friendly"
your old eating habits will not benefit you. foods because it's likely that these foods
It was those habits and those foods that will be quite different for you. To give an
got you to the place you're beginning at in illustration of some examples that will be
the first place. That is harsh to spell out, different foods are things like coconut flour
but it's the truth, and I definitely needed a , sweeteners with erythritol & stevia,
reality check myself to finally break from xanthan gum, and konjac noodles!
those old habits.
Once you get an understanding as to what
Something you will probably hear a lot these ingredients, and others are it will be
going forward, particularly from the online like the keto world has opened up for you!
keto community is whether a food is "keto" As you grow in your understanding as to
or not. There is no such thing as a "keto what keto friendly substitutes exist the
food". Some foods are more keto friendly, easier and easier this way of life will get for
because the amount of net carbs they you. You'll be able to make instant swaps
contain means that they fit easier into your for your favourite pre-keto foods, and make
daily allowance of net carbs. But that's that. them super keto friendly without it being
Food is food, and I definitely do not difficult at all!
demonise the foods I used to eat a lot of
(AKA PROCESSED CARBS). I do not have a To give you an idea of some of the foods
negative mindset towards them, or think you should familiarise yourself with I've
that they are "bad" foods, rather I am now included a table of keto friendly foods in
just realistic about what happens if I eat too this guidebook. It is by no means a
much of them: I'll gain weight. It happened complete and comprehensive list, but it's a
before, and if I go back to those bad habits, helpful starting point to get your head
it will happen again. around the kinds of things you can eat
easily and make it fit within your net carb
If someone tells you that something is "not allocation for the day!
keto" remember that it is most likely a
reflection of their personal way of eating. I
include lots of food items in my recipes that
traditionally may not be considered keto;
like my peach cobbler (feat peach), or my
Keto is not about bashing
vietnamese noodle salad with a little carrot certain foods or about
(gasp!! I used carrot).. but the amount that I
include is small enough that it has fitted
creating a bad relationship
easily into my daily allowance. I also don't with higher carb foods.
have any intolerances to those foods, so it's
not a problem for me in those proportions.
I'm addressing this here and now because

keto is not about bashing certain foods or
about creating a bad relationship with
higher carb foods. It's just food!
Guide to Keto Foods
It would be impossible for me to list EVERYTHING that you can and can’t eat, but we
can look at some of the most common food do’s and dont's to get you started on keto!
Foods: Keto friendly: Things to limit:
Grains & Flours Almond Flour, Coconut Flour, Bread, Rice, Noodles,
Psyllium Husk, Lupin Flour, Crackers, Cereal, Oats or
Flax Meal, Hazelnut Flour, Oatmeal, Flour Tortillas, Corn
Glucomannan , Oat Fiber, Tortillas, Whole Wheat Flour,
Protein Powder, Collagen Cornmeal, Quinoa, Cous
Powder, Konjac Noodles, Cous, Pretzels, Whole Wheat,
Low-Carb Edamame/Black Corn, Flour, Bagels or Pitas,
Bean/Soy Bean Pastas. Granola, Popcorn, Barley,
Millet, Buckwheat
Vegetables Spinach, Broccoli, Cauliflower, Potatoes, Yams, Parsnips,

Bok Choy, Celery, Asparagus, Kumara, Sweet Potato,
Arugula, Mushrooms, Turnips, Beets, Carrots,
Lettuce, Zucchini, Cabbage, Sweetcorn
Brussel Sprouts, Kale, Green
beans, Tomatoes, Pumpkins,
Cucumbers, Eggplant,
Capsicum, Bell Peppers,
Onion, Artichokes, Olives,
Celery, Radishes, Daikon
Radishes, Jicama, Shallots,
Garlic, Swede/Rubataga
Legumes Tofu, Tempeh, Edamame Black Beans, Kidney Beans,

Pinto Beans, Lima Beans,
Peas, Lentils, Baked Beans
Fruit Avocado, Blackberries, Bananas, Apples, Oranges,

Raspberries, Strawberries, Grapes, Peaches, Melons,
Blueberries, Lemon, Lime, Pineapple, Cherries, Pears,
Rhubarb, Coconut, Olives Grapefruit, Mango, Kiwi

Dairy Soft and Hard Cheeses, Yogurt, Milk (regular dairy milk
Cottage Cheese, Sour Cream, - especially trim milk and
Butter, Cream Cheese, flavoured milks) but a little
Mascarpone, Heavy Cream, whole fat milk can work in
Half & Half (twice as much your day just fine.
carbs as heavy cream
though), Creme
Fraiche, Some Greek
Yogurts (plain)
Non-Dairy Unsweetened Almond Milk, Sweetened Nut Milks, Cashew

Unsweetened Coconut Milk, Milk (higher in carbs)
Unsweetened Macadamia
Milk. As always, check the
carbs on vegan/dairy-free
dairy alternatives to assess.
Meats, Fish, Eggs Bacon, Pork, Steak, Beef,

Sugar Coated Meats, Jerky
& Poultry Turkey, Hamburger Patties,
(unless no sugar), Breaded
Chicken, Liver, Lamb,
Meats, sausages
pepperoni, Salami, Organic
Deli Meat, Fish and Salmon,
Shrimp, Lobster, Crab,
Scallops, Oysters, Eggs, Bacon
& Sausage & Ham (lookout
for added sugars though),
Eggs
Nuts & Seeds Macadamia Nuts, Almonds, Cashews and Pistachios

Walnuts, Pine Nuts, Nut
Butters (without added
sugar), Brazil Nuts, Pecans,
Hazelnuts, Peanuts, Chia
seeds, Flax seeds, Pumpkin
Seeds, Hemp Hearts

Sugar and Sweeteners Erythritol (granular, Sugar, Honey, Maple Syrup,

powdered, or "brown"), Agave Nectar, Aspartame,
Monkfruit, Stevia, Allulose, Splenda, Corn Syrup, Jam,
Xylitol, Yacon Syrup. Turbinado Sugar, Coconut
Combinations of these are Sugar, Malitol & Isomalt (most
also fine, for example, Natvia people can't, but they affect
which is erythritol and stevia. people differently)
Alcohol Clear Liquor or Pure Spirits, Regular or Craft Beer, Sugary

Mixed Drinks (with sugar-free Cocktails, Dessert Wines, Swet
sodas, diet tonic water or Sparkling Wines, Margaritas,
soda water), Dry Wine, Dry Mimosas, Sweetened Liquors
Sparkling Wine, Prosecco, (ie. Peach Schnapps or
Champagne, Low-Carb/No- Fireball), Wine Coolers
Carb Beer.
Sauces & Condiments Vinegars, Hot Sauce, Sriracha,

Regular Ketchup, Sweetened
Mayo (soybean oil free),
BBQ sauce, Salad Dressings
Ketchup (sugar-free),
(with sugars or soybean oil),
Mustard, Dijon Mustard, Salad
Soy Sauce, Teriyaki Sauce,
Dressings (without sugar or
Mayo made with Soybean Oil,
soybean oil), Pesto,
Hoisin Sauce, Sweet &
Chimichurri, Horseradish,
Sour Sauce, Sweet Chili Sauce
Coconut Aminos, Liquid
Aminos or Gluten-Free Soy
Sauce, Worcester Sauce, BBQ
sauce (sugar-free), Frank’s
Red Hot Sauce, Alfredo
Sauce (without flour),
Guacamole, Salsa, Aioli,
Bernaise, Hollondaise, Spices
Don’t be discouraged by this list of ‘no’ foods, as these are no’s to the ‘regular versions’.
There is a keto-friendly substitute for literally everything listed in the "things to limit" (including
breads and pastas, rice, and condiments. You just have to make these foods yourself or buy a
specialty (sugar-free or low carb) product.
Most importantly, remember that this is just a guideline to give you an overview. If there is a
particular food that you really want to include, there will be a way to fit it into your lifestyle. That
might mean you can adjust your carbs to make it fit, or take breaks every so often once you're
underway to make it work! SHRED WITH KETO ｜ PAGE 25
The other important step within familiarising If you’re eating products which have an
yourself with what foods are keto friendly is to American nutritional label you will want to
learn how to read nutritional labels. remember the following equation to figure out
the amount of net carbs the product has:
Learning how to read nutritional labels is a
really valuable skill. Whether you’re looking at Total Carbohydrates – fibre – sugar alcohols (if
what you currently have in your pantry (and
any)= net carbs
whether it’s keto friendly), or grocery shopping
you’re going to need to know how to read
nutritional information.
There are so many items out there that look

IDENTICAL, but they can be soo different in
how many net carbs / sugars / calories each
has per serve.
If you’re wanting to stay in ketosis it is

extremely difficult to do this by purely
estimating the carb content in foods. To
ensure that you are within your net carb
allocation for the day, you need accurate
information about the foods you're consuming,
and that information comes from the nutritional
labels.
The nutritional information that is the most

relevant is:
1. Individual ingredients; and

2. The nutritional values of that Don’t forget to check what the serving size is
product/ingredients (fats, proteins and
on the nutrition labels too! Some products list
carbohydrates).
the serving size as REALLY small (smaller than
you would actually eat in one sitting), so that
When it comes to carbohydrates, you want to
may make it appear to have lower carbs, fats
adhere to the right amount of net carbs you
need each day to remain in ketosis. and proteins than the amount you’re actually
eating.
When you look at a nutritional label in New
Zealand and Australia, the number of When it comes to reading individual
“carbohydrates” that are shown on the labels ingredients, there are certain ingredients that
are always the “net carbs”. you will want to try to avoid on a low-carb or
keto diet. These include sugar, starch, bad fats,
In America their nutritional information is not so sugar replacements (some sugar-free
straightforward because they show is the “total replacements are less keto friendly, as the
carbohydrates”. This means that if you live in body processes them similar to regular table
America, you’re visiting the US on holiday, or sugar).
you’re eating a product that was manufactured
in the States (and it has its original nutritional When you're looking at the ingredients of a
label on it), you will need to deduct the fibre
product you want to be mindful of:
from the “total carbs” in order to get the “net
carbs”.
1. The list of ingredients (the things that are
used most in a product will be at the front of
On American nutritional labels the
carbohydrates and fibre are listed separately. the ingredient list). Avoid products that have
However, in NZ/Australia the fibre is not listed sugar, or starch listed as a primary
separately to carbohydrates on nutritional ingredient.
labels because dietary fibre is not digested by 2. Don't trust claims like "no sugar-added",
your body, which means that it does not affect because there may be another sugar
blood sugar. substitute used in its place (like
concentrated apple juice! This is processed
Fibre is good for you and it’s absolutely fine to like sugar in the body!).
eat on a keto diet. Fibre is great for gut health, 3. Select the product with the lowest net carbs
weight loss, lowering blood sugar, preventing available on the product and go with that!
constipation and also reducing chloesterol. Do SHRED WITH KETO ｜ PAGE 26
not shy away from fibre!

08
C A L C U L A T E
Y O U R
K E T O M A C R O S

I'm not wanting to overwhelm you. I know that
there is a LOT of information to take in! That is
why in this guidebook I've made things as easy
as possible and I've shared the plan I followed
to lose my weight. All of the calories and
macros have been figured out for you, and
these are based on the average woman's
needs for a calorie deficit to achieve weight
loss.
But, going forward, to sustain this lifestyle and

sustain your weight loss and reach your goals, I
believe that it is important you learn how to
calculate your macros. The reason why this is
important is that in order to be in the state of
ketosis, you need to make sure you're not
consuming too many carbs. Eating keto food is
one thing and being in ketosis is another. I
personally thing that the two are absolutely
MAGIC when experienced together, and it
honestly has made my weight loss so much
easier!
Calculating how much of each of the

macronutrients (fat, protein, and carbs) is the
best way to get an idea/guideline of what you
need to eat in a day to remain in ketosis. This
information will be invaluable for you going
forward. As you lose weight, add in exercise, Your goal should be to eat as many calories as
etc, you can always return to these calculators you can while still keeping the scales moving!
and get a gauge for what your calories and
macros should be at that point in the journey.
When it comes to following the advice of a Because I know that calculating macros is not
calculator I think that it can be a really helpful everyone's cup of tea, I've done the hard work
starting point - but see how you feel. If you're for you in this guidebook. I suggest that you
constantly hungry then it's okay to play around treat it as you starting point - allow yourself to
with the numbers are add in more calories try a week of the plan at the calories and adjust
(start with 100 more calories a day, and from there as needed.
continue from there until you find a good
place). Or, on the flip side, if the calories The average maintenance calories for a
recommended by the calculator make you feel woman is 2000 - 2100 calories a day, so a
sick because there's just simply too many, deficit of 300 - 400 calories from your food is a
slowly start taking them away until you find good place to begin. This brings you down to
your sweet spot. eating 1600 - 1700 calories a day.
It is VERY important not to just drop your Once you start adding in exercise (in any form)
calories overnight, and it is definitely SUPER whatever calories you burn in exercise also
important not to drop them down to a very adds to your overall calorie deficit. My
small amount .. 800 is way too few calories! approach is that whatever I burn from exercise
1000 is way too few! 1200 is way too few! ... in terms of calories, I don't re-eat those calories
You get where I'm going! later in the day... UNLESS I am particularly
hungry!!
The reason why you should not just cut all of
your calories away in one go is because as you The way that I have created this meal plan is to
lose weight and you experience plateaus, you'll allow you to customise it slightly by adding
have nowhere to go if you want to try to reduce more snacks if needed throughout the day if
a few calories to get the weight moving again. you're finding that you're hungry. Remember!
It is just a starting point!

09
H O W & W H A T
Y O U S H O U L D
T R A C K

It would be impossible to remember exactly
that you'd eaten all day and keep track of your
net carbs and calories in your head! That is
why I recommend that you use a tracking app
when you start doing keto on your own as a
way to check that you're on track with your
calories and the macros you're consuming.
I don't track ALL day every day, but when I

started I definitely got into the habit of tracking
because it's been a useful tool that I can fall
back on whenever the scales aren't moving. It
allows me to check in and make sure that I'm
on target. Once I know that I am, I tend to start
tracking less and less because I'm back
underway again and I'm reminded as to the
foods and quantities I should be consuming.
My two favourite Apps for tracking calories and

macros are:
#1: Carb Manager:
This app is good because it will do what you

need it to and is free. You can also track net
carbs. In terms of display it will break down
your daily macro intakes into pie chart, shows
you remaining grams per day towards your
goal, and will turn red when you’ve gone over There are a few tools you can use to test your
your macros. Has lots of pre-populated foods, ketone levels. I find that getting an indication
but not everything so you might have to
as to where I sit is a great way to stay on track
manually enter every once in a while your food.
and remain focused on reaching my goals.
#2: My Fitness Pal:
These tools to check whether or not you are in
This is a great app, owned by Under Armour. It ketosis include:
has hundreds of thousands of foods pre- 1. Ketone pee sticks (urine sticks);
loaded into it. In addition, it allows you to both 2. Blood ketone meter; and
download via mobile app and desktop app and 3. Ketone breath meter
will sync data between the two, as well as
allowing you to sync it to your fitbit for exercise A blood ketone meter is a bit of an investment,
tracking. Major downside – it does NOT have but for those who use them frequently they’re
an option to track NET Carbs. well worth it. Basically you prick your finger
with the tiniest automatic needle, touch the
TEST YOURSELF blood drop to the strip, and that’s it, you’ll find
out whether you’re in ketosis! When using a
When I first started keto I was desperate to blood ketone meter the optimal levels for
know if I had actually gotten into ketosis! It is ketosis you want to see are between 0.5mmol
not at all necessary to buy any devices to track
up to 4.0 mmol.
whether or not you are in ketosis, but if you'd
like to, then there are options. Just remember,
Ketone pee strips are the most affordable
these devices are just an indication of where
method of testing whether you’re in ketosis in
you sit. Use them as a guide. It's a device at
the end of the day, like the scale, and the beginning, however they do not continue
sometimes they can be off! If you get a reading to be the most accurate (after a few weeks they
you're unhappy with, don't let it derail you! stop working and show false negatives). I
purchased mine from the pharmacy.

These are a great way to start when you
first begin keto, but after a while they will
show an inaccurate result. This is because
the strips only detect extra ketones that
you’re producing and not using. But, if
you’re on a budget and just want to know if
you are producing some ketones in the
beginning of your keto journey then
this can do the trick at a very low cost.
Testing first thing in the morning will be

best to prevent diluted results caused by
drinking too much water.
A ketone breath analyser is almost an in

between option price wise, but there is
some chatter that it is not as accurate as
the ketone blood metre.
My personal approach has always been to

use these just as a gauge as to where I'm
sitting rather than focusing on what the
number is. Now that I've been following
this lifestyle for as long as I have, I know
that I'm in ketosis based off of the way I
feel!
There’s lots of ways to tell if your hard work

is paying off and gauge whether you’re
actually in ketosis or not without using any
kind of tracking item.
You can always go by how you’re feeling

(the free method). Do you have funky
breath (yes- this IS an odd side effect of
ketosis)? Do you feel super energised
when you wake up? Do you notice yourself
feeling less hungry when you don’t eat? Do
you feel more focused? Are you thirstier
than usual? Do you have sustained energy
throughout the day? Are you finding that
you no longer have a 3pm sugar-slump?
These are all signs of being in ketosis!
There are lots of ways to

tell whether your hard
work is paying off.

There are a lot of online calculators that are
available for you to use to figure out your
keto macros with. My favourite online
calculator is the Keto Anklr Calculator
(www.keto-calculator.ankerl.com/).
If you work through this calculator it will

give you a rough guide as to where your
macros should sit based on the information
you give it as to your daily energy
expenditure (through exercise and just
general moving around) as well as your
height, current weight, age and your
approximate body-fat percentage, this
information is a really helpful starting point!
Once you have your macros, from the
Once you have the information from the calculator follow the screenshots below!
calculator then it is time to put the
customised calories and macros into your
tracking App of choice. Before keto I used
MyFitnessPal, but as it doesn't show 'net
carbs' in the nutritional breakdown of the
day it is a bit annoying to have to mentally
tally up the number by deducting the
amount of fibre I'd consumed from the
amount of total carbohydrates I'd had
throughout the day. I still use MyFitnessPal
to track my weight periodically, as I have
always done so using this App and it's
interesting to look back on where I've been
since I started in 2014!
CarbManager took a little getting used to,

but now it is my preferred App and I use it
whenever I am tracking. The App will set
its own macros and calories for you, but I
highly recommend amending these based
on what the calculator's information sets for
you. It is really easy to adjust this in the step one step two
App.
SET UP INFO
First, go to Settings > My Profile to verify

your profile info, then Settings > Macros to
set up your goals.
First, select a calorie deficit goal. We'll

generate a predicted monthly weight loss
amount based on your calorie deficit goal.
I recommend selecting a custom ratio to

make sure that you are having the 20g of
net carbs at a minimum. Select Custom
Grams to enter the number of grams per
day for each macro.
Be sure to select Apply when you are done.

step three step four

10
P L A N N I N G
&
P R E P A R I N G

There are a number of specialty ingredients
that are common in keto kitchens! These
are all discussed in this guidebook. Don't
feel overwhelmed by the new products if
you've never seen them before. Over time
you will become more and more
comfortable with using them and stocking
your pantry with them.
Given the sheer amount of new ingredients

don't also feel as though you need
EVERYTHING all at once. Build up your
pantry bit by bit as you go. There is no rush
to get this done right away!
I have included a list of keto friendly pantry

essentials that I recommend having on
hand. Take these pages with you when
you're next shopping if you want to refer
back to the things you will be stocking your
pantry with as you go forward.
If you run into any questions about

particular ingredients, remember Google is
your friend! Search the ingredient and
learn about it so you know going forward
how its used.
Also, just a note about some of the

categories:
FRUITS & VEGGIES
Shop in season and buy produce that is

easy to source at the time of year you're
shopping. Don't be afraid to use frozen
veggies and fruit too if the cost of fresh is
too expensive because of the time of year,
or where you live.
BEVERAGES
I get asked a lot about whether or not I

have diet soda while following keto, and just some of the amazing keto friendly
foods available! I share lots of these
my answer is, "yes!" I have my own
on my Instagram.
personal approach to diet soda and I
consider it a treat that I have once or twice
a week.
You should make your own decision about

what works for you and go with that! My
go to drink is water during the day, and
then at night I have a can of La Croix or
other sparkling flavoured water with my
dinner as a little something different!
Don't let others dictate how you want to

approach this. It's a lifestyle, and if your
goal is to create healthy habits and you can
identify that your reliance on diet sodas is a
little too high, then it's up to you whether
you want to address that or not.

Keto Beginners Pantry Guide
Veggies & Fruits: Spreads & Condiments Dairy
Asparagus Himalayan Pink salt Sour cream
Broccoli Pepper Cream cheese
Cauliflower Herbs & seasonings (check Cream (pouring cream in
Cabbage whether they have fillers) New Zealand, heavy
Celery Full-fat mayonnaise whipping cream in other
Cucumber Peanut butter (no added countries)
Lettuce and pre-washed sugar) Cheese in
mixed salad greens Almond butter general! (mozzarella,
Leafy greens (such a kale, Macadamia nut butter cheddar/tasty, parmesan,
spinach, swiss chard, Reduced sugar tomato colby, brie, camembert,
watercress, bok choy) sauce (or sugar blue)
Tomatoes free) Butter (salted and
Radish Reduced sugar BBQ sauce unsalted)
Capsicum/Bell peppers (in (or sugar free) Ghee
moderation) Sugar free maple flavoured Low carb plain yoghurt or
Onion (in moderation) syrup· unsweetened coconut
Mushrooms Mustard (dijon, hot English, yoghurt
Green beans (in whole grain, American
moderation) style)
Garlic Tobasco or other hot 0
Raspberries carb sauces like sriracha or
Nuts & Seeds
Blackberries buffalo)
Blueberries Coconut butter Almonds
Strawberries Wasbi Macadamias
Lemons Nutritional yeast Peanuts
Limes Lemon or Lime juice Pecans
Olives Apple cider vinegar (or Walnuts
Avocado other low carb vinegars) Pumpkin seeds / pepitas
Kohlrabi Fish sauce Sunflower seeds
Swede Soy sauce or coconut Chia (whole and ground)
aminos Flaxseed / linseed (whole
Low carb jam or and ground)
homemade low carb berry Sesame (whole, oil)
jam Coconut (desiccate,
Fats & Oils
Kimchi or sauerkraut shredded, flaked, butter,
Olive oil Pickles (check for sugar oil)
Coconut oil (extra virgin and avoid)
and cooking)
Avocado oil
Sesame oil Sweeteners
Beef lard or duck fat Pure stevia
Cacao butter Erythritol & stevia blend
Erythritol & monk fruit
blend
Liquid stevia drops (plain
or flavoured)
Xylitol

Keto Beginners Pantry Guide
Flours & Baking Meat & Protein Drinks
Almond meal (ground Chicken (thighs, Water (mineral, tap,
almonds with skin) drumsticks, fillets, sparkling, soda
Almond flour (ground with mince, tinned) water/selzter)
blanched almonds/skins Prawns Tea, including herbal (just
removed) Beef (steak, mince) make sure it is sugar-free)
Coconut flour Lamb (chops, roast, lamb Coffee (avoid using sugar
Whey Protein Isolate rack) or milk – instead try cream
Whey Protein Concentrate Pork (belly roast, chops, and stevia, or if you prefer
Vital wheat gluten bacon) a milky coffee then
Ground flax/linseed· Pork rinds / crackle unsweetened almond milk)
Psyllium husk Fish (fresh or frozen fillets, Sugar-free hot chocolate
Oat fibre smoked, tinned) Flavoured sparkling water
Cocoa powder Eggs like La Croix or Vista
(unsweetened) Deli meats (ham, salami, Bone broth
Baking soda bier sticks but check carbs Diet sodas
Baking powder on these too) Alcohol (spirits and dry
Sausages, hotdogs, wine)
frankfurters (look for low Nut milks
or no carb options)
Protein powders (includes
plant-based, just check
carbs)
Tofu
Kitchen Tools
Miscellaneous Tempeh
Premade vegetarian and Bullet (a fake magic bullet
Sugar-free coffee syrups from Kmart works great!)
vegan meats (just check
Gelatine Food processor
the carb content)
Xanthan gum or Guar gum High powdered blender
(or glucomannan powder) Electric whisk
Sugar free chocolate (look Rolling pin
for options that do not Silicon mat (silpat sheet)
have no maltitol/mannitol) Slow cooker / crock pot
Seasoned seaweed snacks Non-stick or iron skillet
Shiraki/Konjac noodles and Air fryer
rice Immersion/stick blender
Stock (vegetable, chicken, Microwave
beef, fish, pork, lamb) Baking tins
Sugar free essence and Oven trays
extracts (like lemon, vanilla, Muffin tins
etc) Baking sheet
Silicon molds
Spiralizer
Waffle maker
Mini Dash Waffle maker
Baking paper
Good knives
Meal prep containers
(glass are great!)

Planning and preparing to ensure that you easy keto meal builder
have all of the ingredients you need on hand is PICK A PROTEIN: PICK 1-2 FATS:
going to help immensely with keeping you on Fish Butter
track! You don’t want to get home from work Steak Olive oil
on a Tuesday night- with no keto friendly food Beef mince Coconut oil
in the fridge, no recipes planned, a rumbling Pork MCT
tummy, and a supermarket that seems WAY too Chicken Avocado
far away.. this is when Uber Eats or DoorDash Turkey Cheese
seems extremely appealing!
Lamb Sour cream
Venison Cream cheese
To make meal planning and shopping easier:
Seafood Heavy cream
Eggs Coconut cream
1. Plan your week’s meals on Sunday. This
guidebook has your first 5 weeks all planned Protein Powder
out for you to get you in the swing of things,
but then, you're up!
PICK 1-2 VEGGIES: EXAMPLE MEALS:
If you get into the habit of doing this, without Broccoli Bacon & avocado
making excuses you’ll set yourself up for a Cauliflower salad
GREAT week! From here how you tackle it is Asparagus Steak with veggies
up to you. If you find that you don't enjoy Salad greens Salmon with avocado
cooking everyday then make a plan to address Kale dressing, and
that. Use the weekend productively to get as Spinach asparagus
much prep done ahead of time as possible. Zucchini
Squash
For me, weekday mornings are busy. I have to Brussel sprouts
get to the gym first thing because my job can Green beans
be so unpredictable that getting to the gym Cucumber
after work is not always an option. Therefore I
Green pepper
don't have enough time to prepare my
breakfasts and lunches each day - so I make
sure these are done on a Sunday. I normally
make Friday's lunch on Thursday night so that Prepare for cravings
it's fresher, as by Friday it can be a bit iffy!
No matter how determined you are to not give
I personally LOVE cooking each night, it helps in to your old-sugar-loving-self when you
me unwind from the day I've had. But if you begin keto , there will most definitely be times
dread it, get some meals prepped for dinner on where your old self pops out! Or, if you're like
Sunday so that you can just heat and eat! me and you're an emotional eater, then in the
beginning it's going to be a little bit
If you do hate cooking, then use the strategy of challenging to fix those old habits.
doubling your recipe when cooking dinner so
that you have lunch ready for the next day. You can’t have the traditional treats you used
to get. Infact, there's not a lot of pre-made
2. Remember, if things get too overwhelming readily available keto treats out there. Chances
you can always dial it back to basics and just
are that unless you make your own, you won't
keep your food SUPER simple. Keto is not
have any on hand. But that is okay! You CAN
complicated - just pick a protein, a low carb
make your own, and you SHOULD make your
veggie and a fat source = that's a delicious
own so that when those cravings do hit
meal! Refer to the table on the other side and
pick a protein, a fat and a few veggies! (particularly in the beginning) you are
prepared!
Make a keto sweet treat and have it in the

fridge so that you're good to go.

You should also be prepared for eating out PROTEIN & VEGGIES
on keto too! Life is life. There are going to
be social occasions and times when you'll When dining out for dinner in particular,
be out with friends and/or family, and you scope out items on the menu that include a
should feel comfortable eating! protein (steak, chicken, fish) and veggies. If
the steak comes with baked potato, but you
Don't let this stress you out. Just make a notice they have seasonal greens, ask the
plan as you're going into the event with a staff if you can swap the two.
game plan in mind.
At the end of the day, don't stress it too
Normally I look up the restaurant / cafe much. If you have to eat off plan, then you
online first and find a menu. That way I can eat off plan. Just restart tomorrow! But try
have a look to see what options may be your best, particularly in the beginning to
available. You can also call or email the stay on track for as long as possible to allow
cafe/restaurant and ask them if they'd be your body to adapt to this way of eating.
able to cater to your dietary requirements,
just explain that you don't eat SUGAR,
STARCH, OR GLUTEN!
As long as you're polite and explain this

kindly to staff, and thank them for their
willingness in helping you find something, I
am sure they will take care of you.
For one work dinner out it was organised

that we would go to an Indian restaurant
that offered BYO wine. I called the
restaurant ahead of time and asked them if
they would mind if I brought in my own
cauliflower rice and keto naan bread. They
were TOTALLY fine with it, and when I
came in they just took them from me and
heated them up with my curry. That is
quite an extreme example of me adhering
to keto while eating out, but I want to
encourage you that it can be done and
places will want to help accommodate you
as they can.
Here are some helpful strategies to see you

through:
CAFE / BRUNCH / BREAKFAST
If you are eating out for breakfast/brunch

either order an omelette, or build your own
meal using the sides. Most places will let
you order eggs, bacon, avocado (or
tomato, or mushrooms, etc) from the sides.
SALADS & BUNLESS BURGERS
Most places have a Caesar salad on the

menu. Add chicken, even an extra egg,
and ask for no croutons.
If there is a burger on the menu, see if you

can order it without the bun and without
the fries (ask for a side salad or seasonal
veggies).

10
S T A Y
C O M M I T T E D

Let's talk cheat days. I'm sorry to break it to
you, but on keto there are no cheat days and I
think by now you understand why. In the
beginning if you eat non-keto food it restarts
the whole process and makes it difficult for
your body to have the time it needs to become
fat adapted.
Before keto I LIVED for cheat meals / days. I

would literally spend all of my week leading up
to my cheat meal dreaming about what I'd
have. With keto I had to change my mindset.
This was going to be a long-term thing and
something I needed to stay on plan for. That is
why I created my Instagram, Elle Herself,
because I wanted an way to share all of my
keto-friendly recipes to help others be able to
MAINTAIN keto and not feel deprived. Rather
than have a non-keto cheat day, I'd create a
delicious keto-friendly option that was special
instead (keto McChickens, anyone?!).
If you have tried keto before and you found it

hard, so you had a cheat meal or day early on,
and then you continued to find keto hard - then
I know where your problem is. You are I understand that what I'm asking you to do
continuing to feed your carb cravings, and by may seem impossible. I never thought that I
doing so, you are not allowing your body to would be able to do it. You should have seen
properly detox and reset. You will CONTINUE the way that I ate pre-keto... my body lived off
TO KEEP CRAVING carbs because your body of sugar, highly processed carbs, and a lot of
NEVER has had a proper chance to switch over takeaways.
to burning fat as its primary fuel . Your body is
STILL relying on carbohydrates for fuel
Once I made it through the initial withdrawals
because you're still eating them. As soon as
and I kept at it, magical things happened. I was
you jump back into keto after, and the carb
no longer held ransom to these cravings!
tank gets low again, then the body kicks into
carb cravings mode again because it’s telling
you it needs more of what it had before. If you don't believe me that this is possible that
is totally within your right. All I am asking from
You have to CONTINUALLY stay on plan for YOU is that you give this a damn good try. If
MORE THAN just a few days to STOP craving you are sick of trying and failing and never
carbs. Realistically it takes about 3 -4 weeks (or making progress towards your goals, then this
more) to stop the cravings. Having cheat days is where YOU CAN CHANGE ALL OF THAT!
is a vicious cycle because you are ALWAYS Follow my advice and commit to no cheat
going back and forth between being a carb meals and stick to the plan for at least four
burner for energy and then trying to switch weeks to allow your body to adjust.
your body over to using fats for fuel.
Whenever you feel those cravings kicking in,
It's time to put a stop to your old bad habits. that is the time to pick one of the keto-friendly
Prioritise yourself! Know that YOU ARE
recipes in this book and make that instead.
WORTH THIS! Make the commitment to
Trust me, the results will be worth it!
yourself and STICK WITH IT THIS TIME!
To help you stay committed on the next page is

If you have an accidental cheat day down the
road, that’s okay , but it’s completely a commitment chart. Set your goals and track
different to plan one. It’s just setting yourself for your process adhering to those goals! At the
failure and will start the clock over in terms of end of the month assess what went well and
removing those cravings for carbs and feeling what didn't, and then make a plan of attack for
amazing on a consistent basis. going forward - cause we're in this for as long
as it takes to reach our goals!
example
COMMITMENT
CHART
MY GOALS: S M T W TH F S
stay keto:
get workout in: three

times a week
NOTES FOR MYSELF FOR NEXT MONTH

Things I am proud of Things I could improve on:

COMMITMENT
CHART
MY GOALS: S M T W TH F S
NOTES FOR MYSELF FOR NEXT MONTH

Things I am proud of Things I could improve on:

11
I N T E R M I T T E N T
F A S T I N G I S
O P T I O N A L

Intermittent fasting (IF) is commonly done If you are interested in giving fasting a go a
alongside keto but it does not HAVE to be little further into your keto journey, then I
done alongside keto. highly recommend using an App to track
your fast and to be able to record how you
For those that follow IF, everyone has their found it. The App that I like is called "ZERO"
own approach to it: how they do it, how and it's a free App in the App store. There
long they do it for, or even whether they do are lots of different fasting apps though, so
it every day. In my opinion, there is no right use whatever one you prefer.
or wrong approach to take for weight loss -
you can fast, or not fast - and still get An App can be particularly useful to see at
amazing results! The reason why I'm what stage in your fast you find difficult /
explaining about IF is if it does sound easier, and that kind of information will help
interesting to you, then I suggest that you you be able to find strategies to address
research this further for yourself to those struggles.
determine whether it's something you'd
like to try. When my husband Dave fasts he follows a
strict IF approach. He only has water, black
One thing to bear in mind, when you're coffee, pre workout/fat burner and
starting keto for the very first time, don't exogenous ketones.
worry about having to get EVERYTHING
underway all at once. I recommend When I fast I take a looser approach to
focusing first on the nutrition, then once fasting and include water, pre workout/fat
that is feeling good to you, add in a form of burner, exogenous ketones AND I have
exercise that you enjoy (it could be pilates cream in my coffee. I have also previously
videos on YouTube, or a short walk in the had bullet proof coffees (a fatty coffee with
evening), then once that is feeling good, MCT oil and cream) before too.
tackle the next thing - which for you may be
IF! The reason I fast this way is because
although it may not be a strict approach, I'm
IF is essentially when you intentionally fast still only giving my body fats to process,
for a period of time, or going a specified and being fat adapted, I'm part of the
number of hours without consuming food. school of thought that contends this kind of
fat doesn't break my fast.
Your body produces a higher amount of
ketones to supply you with energy during a When I fast like this I find it's a good way to
fast, since it’s not getting energy from allow my body and digestion to take a bit of
foods. IF works well with keto, because a break.
once you are fat adapted your body is
already used to running on fats for fuel. I try to always have exogenous ketones
Also, ne of the common side effects of when fasting because I find that it helps me
ketosis is a reduced appetite you may even experience the positive side effects of
forget to eat and then accidentally fast! ketosis in a more intense, deeper, way. For
example, I feel everything stronger - I feel
As a general rule I don't really fast. I enjoy more focused, I feel like my appetite is
having breakfast, lunch and dinner, so I lessened, I have more energy. It helps
have continued to do that while following power me through my fast! But again,
keto. It is the approach I've taken because I everyone is different and exogenous
find it sustainable for me - and that is the ketones are definitely not needed in order
secret to success - sustaining whatever you to fast. They are just an optional
do and remaining consistent in that. supplement.
You can be consistent in doing any number You may not agree! And that is okay! I
of things such as: encourage everyone to find what works for
them and do it because that is what you'll
If you'd prefer to have one big meal a sustain and enjoy.
day (one meal a day - OMAD) and have
all your calories in one go - you can My experience has been that I don't have to
absolutely do that. be absolutely perfect in everything to be
successful. I just have to find what works
If you'd prefer to not eat breakfast, for me, do that, and continue doing that!
instead just have a big lunch and dinner,
do that.
Do whatever will help you stay consistent

and enjoy the process!

My question is, are you ready to SHRED WITH You get only one body, and you get only one
KETO?! You have now read all about keto, life. There is nothing wrong with wanting to
what keto is, what foods are keto friendly, and live it to the fullest as your absolute best and
now is the time for the REAL work to begin. most radiant self. Embrace that and remember
it whenever you have a moment of doubt.
What happens next is entirely in your hands.
You have the ability to change your life, lose
This is where your hard work and commitment
weight, and feel better. All you have to do is
will come into play. As long as you stay
stick with it. This is the time you're not giving
committed and you stick with it, the results will
up. You're going to go for it, and you're going
come. Remember, this is not about seeking
to smash your goals. Don't promise me that
you'll stick with it. PROMISE YOURSELF THAT! instant results overnight. I know how
appealing that sounds, but you know what is
You are the one that matters here. Make this better. GETTING THE RESULTS AND
commitment to yourself because you love and SUSTAINING THE RESULTS FOR LIFE!
value your body, and because you want to be
YOUR BEST SELF for you. You deserve this
change, and I know you're going to make it.
Before you begin take a minute and write down

the reasons why you're making this change.
What are your reasons why?
What is it that you're motivated by? Do you

want to be healthy so that you can start a
family? Is it the idea of being able to keep up
with your young kids at the park what
motivates you? Do you want to be active in
your retirement? Are you sick of feeling as
though nothing looks good on you? Or that all
of your clothes are too tight and no longer fit?
Whatever your reason, whatever your

motivation for getting healthier, they are ALL You are creating life long healthy habits that
VALID and they are all okay. Making this kind will separate you from millions of other people
of change does not mean that you don't love who yo-yo their entire life. You're done with the
and appreciate your body. I believe it means yo-yo and being stuck on a diet hamster wheel.
the exact opposite: you value yourself so much You're making healthy lifestyle changes, and
and understand the importance of your health you're never looking back!
for you and those around you.
OK, let's do this thing!
♡Elle
Here are my reasons why:
Reason #1
Reason #2
Reason #3

12
T H E P L A N :
S H R E D W I T H
K E T O

Before you kick off and get started on
smashing all of your goals, I want to touch on a
few things to help you with The Plan: Shred
with Keto.
Meal Plan
Shred with Keto includes a 5-week fully

planned out suggested meal plan to get you
started. Week 6 is designed to let YOU call the
shots!
I want to encourage you that you can and you

should customise this plan however you like!
The plan is based on a moderate calorie deficit
for the average woman who has a sedentary
job (like me!!) and does a little light activity
outside of work in terms of workouts/physical
activity.
You can either get started with the suggested

meal plan on the next pages, or if you feel that
the calories are too little or too many for what
the calculator suggested that you adhere to -
then make whatever changes you need to.
If you find that you are hungry make sure you

include a snack or two in your daily plan.
There are snack options listed in the plan for I specify that I want a small dash of cream
you to select from, or if you have another keto- because a lot of cafes can be heavy handed! I
friendly snack, go for that.
also mention that I want runny/pouring cream
because they can sometimes confuse with this
If you still find that you're hungry (even with the
whipped cream (which normally has added
snacks) then look for ways to increase the fat in
sugar).
your meal. That may mean adding more
cheese, a drizzle of olive oil, some more
avocado... the choice is yours! This is not If you're having coffees at home try making it
supposed to be difficult and you are not the same way, ditching the milk and switching
supposed to be hungry. There may be an to a little cream instead (about 1 tbsp is what I
adjustment period for the first week or so, but if aim for). It is delicious!
that continues play around until you get it right
for you. Everyone is different, everyone's If you love super milky coffees, try
needs are different. You need this to be unsweetened almond milk (almond milk flat
sustainable and enjoyable for you! whites are great).
Coffee/Tea Exercise
The plan doesn't specifically mention morning This plan does not include any workouts or
coffee and/or tea but I ABSOLUTELY have a
exercise. I think that particularly in the
coffee (or two) a day. My go-to coffee order
beginning it is a good idea to focus on your
when I am at a cafe/coffee shop is:
eating first and foremost - and then once you
feel like you're in a good routine, add exercise
For a hot coffee: "an Americano with a small
dash of runny/pouring cream." as you feel inclined.
For a cold/iced coffee: "an iced Americano
with a small dash of runny/pouring cream." As with anything, it is important that once you
feel ready to start exercising that you find a way
An Americano is just espresso & hot/cold water. to move your body that you ENJOY!
I'm often asked what exercise I recommend Don't make excuses for why you can't do
while on keto. The answer I give is always; this, just get into the habit and keep doing it
whatever you enjoy! Simply because, you'll until it becomes autopilot. If you ever slip
be more inclined to continue doing that! up and a week goes totally pear
shaped (because, life!) start by finding your
Pre-keto I used to HAVE to have some food recipes, making your list, doing your shop
before going to the gym to workout. If I did and getting your prep done. It is the BEST
not do that I would find that I had such low starting point to ensuring you stay on track!
energy, and I would get the shakes,
experiencing low blood sugar. That is not
the case now! I don't have to have a pre-
workout snack to feel energised, and I
don't get the same shakey light headed
feeling if I don't eat beforehand!
Remember that I've been doing this a

while, so my body has had the chance to
become fat adapted. If you are starting out
and you're feeling light headed or weak in
energy, have a snack as needed, and make
sure you're having your magnesium,
sodium and electrolytes, as it may be keto-
flu symptoms.
Take this step by step. Don't try to rush

ahead. You will reach your goals! Just
allow yourself time to adjust!
Get in the habit
I hope that this plan helps you to feel

inspired and motivated to create some new
healthy habits that you will stick with
moving forward.
One habit I highly recommend you start

committing to is MEAL PREPPING and
PLANNING your week ahead.
Every weekend (on a Sunday) I set aside

time to look through my recipe collection
(from Reinventing Keto, my Instagram, and
also now Shred with Keto) and I find the
recipes I want to have for my breakfasts,
lunches and dinners.
I write these down and I write down the

ingredients I need to purchase. I then go
out and make sure I have everything on
hand, and I prepare as much as I can ahead
of time.
Ok that's enough from me! You're ready to
Life is busy. You are busy! You have more take the wheel and get cranking! As you go
on your plate than just juggling keto, and I through this journey I would love to hear
get that. If you take the time at the start of from you and how you're finding it!
week to set your intentions, plan out your
meals, get your grocery list written and Tag me on Insta as you meal prep, commit
your shop done, you will be that much to your goals, and chase them down...
more prepared because I know you will!!

RECIPE COLLECTION
BREAKFASTS DINNERS
59 - KETO THICCSHAKE 83 - RED CURRY COCONUT SOUP
60 - STRAWBERRY VANILLA GRANOLA 84 - HOT DOG BOWL
61 - CHOC ORANGE GRANOLA 85 - BBQ CHICKEN MEATZA
62 - CHEESY BACON EGG CUPS 86 - BUFFALO CHICKEN PEPPERS
63 - CRUNCHY KETO CEREAL 87 - CHEESY MEATBALL BOWL
64 - BASIC EGG, BACON & TOMATO 88 - BEST BUTTER CHICKEN CURRY
65 - KETO PORRIDGE 89 - EASY MEXI-MINCE
66 - CHOC CHIP PANCAKES 90 - STEAK & VEGGIES
67 - MICROWAVE FLAX BREAD 91 - CREAMY TACO SOUP
68 - FRENCH TOAST 92 - CHICKEN TERIYAKI RICE BOWL
69 - CHEESY GARLIC EGG PUFFS 93 - SKINNY CHAFFLE BURGERS
70 - CINNAMON BREAKFAST MUFFINS 94 - SWEET AND SOUR STIR FRY
95 - KETO NACHO BOWL
96 - EGG BUNS
LUNCHES
97 - LOADED HOT DOGS
72 - BEEF MINCE GREEK SALAD
98 - SESAME CHICKEN
73 - KETO TUNA POKE BOWL
99 - CREAMY TOMATO CHICKEN
74 - CHICKEN & MUSHROOM SOUP
100 - ORANGE GARLIC CHICKEN
75 - KETO SANDWICH
101 - CHICKEN PAD THAI
76 - CREAMY MUSTARD CHICKEN
102 - CHICKEN ALFREDO
77 - ASIAN CHICKEN SALAD
103 - SPAG BOWL
78 - CHICKEN CAESAR SALAD
79 - ZINGY LIME CRUNCH SALAD
80 - CHILLI CON CARNE
81 - EASY BOUGHT LUNCH OPTIONS

RECIPE COLLECTION
DESSERT & SWEET TREATS
105 - JELLY & CREAM
106 - KETO HARIBO CANDY
107 - CHOC CHUNK COOKIES
108 - NO CHURN VANILLA ICE CREAM
109 - JELLY YOGURT MOUSSE
110 - DECADENT CHOCCY MOUSSE
111 - ORANGE CHOC MOUSSE
112 - MINT CHOC ICE CREAM BAR
113 - INSTANT CHOC CAKE
114 - CHOC NUT FUDGE SLICE
SNACKS
116 - HOMEMADE ELECTROLYTES
117 - RANCH & VEGGIE DIPPERS
118 - SPEEDY SEED CRACKERS
119 - EASY CHEESE CHIPS
120 - HAM & CHEESE ROLL UPS
121 - EASY SNACK OPTIONS

WEEK ONE SHRED WITH KETO
Breakfast Lunch Dinner Dessert

coffee mwonithd crmileakm or
al
Cheesy Bacon Chicken Caesar Keto Spag Bowl Jelly &
Monday Egg Cup (x 3 cups) Salad with "noodles" Cream
1496 calories
Cheesy Bacon Zingy Lime Keto Spag Bowl Jelly &

Tuesday Egg Cup (x 3 cups) Crunch Salad with "noodles" Cream
1448 calories
Cheesy Bacon Chicken Caesar Cheesy Meatball Jelly &

Wednesday Egg Cup (x 3 cups) Salad Bowl Cream
1429 calories
Cheesy Bacon Zingy Lime Cheesy Meatball Jelly &

Thursday Egg Cup (x 3 cups) Crunch Salad Bowl Cream
1554 calories
Cheesy Bacon Easy Bought Steak & Jelly &

Friday Egg Cup (x 3 cups) Lunch Option Veggies Cream
1513 calories
Chocolate PB Chilli con Carne Hot Dog Jelly Yogurt

Saturday Thiccshake Smoothie (load up ALL the Bowl Mousse
1498 calories toppings!)
French Chilli con Carne Hot Dog Jelly Yogurt

Sunday Toast (load up ALL the Bowl Mousse
1474 calories toppings!)
Add snack Add snack Add snack Add snack

Snacks of choice each day as of choice each day as of choice each day as of choice each day as
needed! needed! needed! needed!

WEEK TWO SHRED WITH KETO

al
Orange Choc Granola Chicken Caesar Spag Bowl Mint Choc Chip
Mondayries Clusters & Yogurt Salad with "noodles" Ice Cream Bar
lo rt &
1304 cayo
(withosut gu ese)
- add th (or cream)
noodle
Orange Choc Granola Asian Chicken Butter Chicken Mint Choc Chip
Tuesday
calories Clusters & Yogurt Salad Curry with cauli rice Ice Cream Bar
1403 ut yogurt
(witho
- add this) (or cream)
Orange Choc Granola Chicken Caesar Spag Bowl Mint Choc Chip
Wednesday Clusters & Yogurt Salad with "noodles" Ice Cream Bar
lories
1304 cayo
(withosut gurtes&e) (or cream)
d th
noodle - ad
Orange Choc Granola Asian Chicken Butter Chicken Mint Choc Chip
Thursday Clusters & Yogurt Salad Curry with cauli rice Ice Cream Bar
1403 ca lories
(without yogurt (or cream)
- add this)
Chicken Teriyaki
Orange Choc Granola Chicken Caesar with mayo & your No Churn Vanilla
Friday ries Clusters & Yogurt Salad choice of low carb Ice Cream
1355 calo rt &
(without yoguthese!)
veggies - add (or cream) veggies
Microwave Bread Beef Mince No Churn Vanilla

Saturday & Eggs Greek Salad
BBQ Chicken Meatza
Ice Cream
1554 calories
Keto Beef Mince Skinny Chaffle Burger

Sunday Porridge Greek Salad with fries
Mint Choc Chip
1415 calories
Ice Cream Bar


WEEK THREE SHRED WITH KETO

al
Cheesy Garlic Zingy Lime Cheesy Jelly &
Monday Egg Puffs (x3 puffs) Crunch Salad Meatball Bowl Cream
1536 calories
Cheesy Garlic Asian Chicken Creamy Taco Soup Jelly &

Tuesday Egg Puffs (x3 puffs) Salad with all the toppings! Cream
1446 calories
Zingy Lime Cheesy Jelly &

Wednesday Cheesy Garlic
Crunch Salad Meatball Bowl Cream
Egg Puffs (x3 puffs)
1536 calories
Cheesy Garlic Asian Chicken Creamy Taco Soup Jelly &

Thursday Egg Puffs (x3 puffs) Salad with all the toppings! Cream
1446 calories
Cheesy Garlic Zingy Lime Hot Dog Jelly &

Friday Egg Puffs (x2 puffs) Crunch Salad Bowl Cream
1552 calories
French Keto Nacho Bowl Orange Choc

Saturday Toast Sandwich with all the toppings Mousse
1328 calories
Eggs Bacon Keto Nacho Bowl Orange Choc

Sunday & Tomato Sandwich with all the toppings Mousse
1413 calories


WEEK FOUR SHRED WITH KETO

al Choc Fudge Nut Slice
Vanilla Granola Chilli con Carne BBQ Chicken & decafe coffee (or
Monday Clusters & Yogurt with ALL the toppings! Meatza sugar-free hot
ries
calogu
1440 ut
withoad yo !rt (or cream) chocolate)
- d isth
Choc Fudge Nut Slice
Vanilla Granola Beef Mince Sesame & decafe coffee (or
Tuesday Clusters & Yogurt Greek Salad Chicken sugar-free hot
calori
1436 ut es
witho yogurt (or cream) chocolate)
- add this!
Vanilla Granola Chilli con Carne BBQ Chicken & decafe coffee (or
Wednesday Clusters & Yogurt with ALL the toppings! Meatza sugar-free hot
ries
calogu
1440 ut
withoad yo !rt (or cream) chocolate)
- d isth

Vanilla Granola Beef Mince Sesame & decafe coffee (or
Thursday
ries Clusters & Yogurt Greek Salad Chicken sugar-free hot
calo gurt
1436 ut
witho yo
- add this! (or cream) chocolate)
Vanilla Granola Chilli con Carne Setak & Jelly &

Friday ries Clusters & Yogurt with ALL the toppings! Veggies Cream
calo gurt
1524 ut
witho yo
- add this! (or cream)
Choc Chip Poke Bowl Orange Chicken Instant Choc

Saturday
ries Pancakes & caboodles Cake
1522 calo
Eggs, Bacon Bought Lunch Orange Chidken Instant Choc

Sunday & Tomato Option & caboodles Cake
lories ut
withots
765 caht nch, lo
bouglorilu
es and carbs
of ca available!


WEEK FIVE SHRED WITH KETO

al
Cheesy Bacon Creamy Mustard Chicken Teriyaki Yogurt Jelly
Monday Egg Cup (x 3 cups) Chicken Bowl Mousse
1439 calories
Cheesy Bacon Chicken & Creamy Tomato Yogurt Jelly

Tuesday Egg Cup (x 3 cups) Mushroom Soup Chicken Mousse
1588 calories
Cheesy Bacon Creamy Mustard Chicken Teriyaki Yogurt Jelly

Wednesday Egg Cup (x 3 cups) Chicken Bowl Mousse
1439 calories
Cheesy Bacon Chicken & Creamy Tomato Yogurt Jelly

Thursday Egg Cup (x 3 cups) Mushroom Soup Chicken Mousse
1588 calories
Cheesy Bacon Creamy Mustard Chicken Yogurt Jelly

Friday Egg Cup (x 3 cups) Chicken Pad Thai Mousse
1477 calories
Pancakes Keto Poke Chicken Orange Choc

Saturday Bowl Pad Thai Mousse
1585 calories
Chocolate PB Keto Chicken Orange Choc

Sunday Thiccshake Sandwich Alfredo Mousse
1425 calories


choose your meals!
WEEK SIX SHRED WITH KETO
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Snacks of choice each day! of choice each day! of choice each day! of choice each day!

Healthy & Easy
BREAKFAST RECIPES

thiccshake smoothie base
This will be your BFF smoothie recipe! Trust me, the frozen cauli
makes it SO creamy and smooth! You'll have no idea it's there!
vanilla berry thiccshake
BASE INGREDIENTS PROCEDURE

SERVES 1:
200g frozen cauliflower florets Combine all of the base ingredients
01 into a high powered blender. Blitz
½ avocado (can be fresh or frozen)
½ cup unsweetened almond milk (can add everything until you have a
more almond milk if needed to blend) smoothie-like consistency.
Select a flavour from below & add

ingredients
After you’ve made your base, you
02 can customise the flavour however
you like. The options are endless!
CHOC THICCSHAKE FLAVOUR
SERVES 1: Select your flavour from the recipes
Handful of ice listed here, and add to your base.
1 scoops chocolate protein powder

228 calories / 5g net carbs / 9g fat / 28g protein Add the additional ingredients from
03 the optional flavour combination to
your whizzed up base ingredients.
Blitz until well combined. Serve
VANILLA BERRY THICCSHAKE
SERVES 1 immediately!
Handful of ice
¼ cup frozen blueberries
1 scoops vanilla whey isolate protein powder
243 calories / 8g net carbs / 7g fat/ 28g protein
MACRO INFO
CHOC PB THICCSHAKE
Serves 1 (Base Recipe)
SERVES 1:
Calories | 96 cals
Handful of ice
Net carbs | 3g
1 scoops chocolate whey protein powder
Protein | 3g
1 tbsp peanut butter Fat | 7g
310 calories / 7g net carbs / 16g fat / 33g protein

vanilla strawberry granola clusters
These granola clusters are so yummy!
If you're missing granola then this is the answer!
vanilla strawb granola
INGREDIENTS PROCEDURE
MAKES 14 SERVES:
1 cup sliced almonds Preheat oven to 175C / 350F and line
01 a large baking sheet with baking
1 cup roughly chopped macadamia nuts
½ cup almond meal (almond flour) paper.
¼ cup chia seeds

¼ cup pumpkin seeds
¼ cup sunflower seeds In a large bowl combine nuts, seeds, chia
02 seeds, almond meal, whey protein powder,
1 scoop vanilla whey protein powder
1 tsp vanilla essence vanilla essence, egg white, MCT oil, water,
1 egg white salt and stevia drops (if using). Mix until it
¼ cup MCT oil (or coconut oil or melted resembles a crumbly dough.
butter)
2 tbsp water
Transfer mix to a baking sheet and bake for
1 cup coconut chips (unsweetened) 03 30 minutes. After 15 minutes toss the
1 cup shredded coconut
mixture to allow the granola to cook
½ tsp salt
evenly. After 25 minutes add in the coconut
optional: ¼ cup freeze dried strawberries
for the final 5 minutes to allow it to be
optional: 10 drops vanilla stevia extract
lightly toasted. Once finished cooking, re-
weigh the final product and divide this by
14 serves so you know how much to
SERVING NOTE:
measure out each time.
Because this is so low calorie, I have my
granola with low carb yogurt, unsweetened
coconut yogurt, unsweetened almond milk,
or a splash of full fat pouring cream. MACRO INFO
Per serve (granola only):
Calories | 281 calories
STORAGE NOTE:
Net carbs | 4g
I store my granola in the pantry in an
Protein | 8g
airtight jar or container. Each time I eat a
Fat | 26g
serve, I measure out 1/14th.

choc orange granola clusters
It's fun to mix up the granola flavours every now
& again!
MAKES 14 SERVES:
1 cup sliced almonds Preheat oven to 175C / 350F and line
01 a large baking sheet with baking
1 cup roughly chopped macadamia nuts
½ cup almond meal (almond flour) paper.
¼ cup chia seeds

In a large bowl combine nuts, seeds, chia
¼ cup pumpkin seeds
02 seeds, almond meal, whey protein powder,
¼ cup sunflower seeds
cocoa/chocolate powder, cinnamon, vanilla
1 scoop chocolate whey protein powder
essence, egg white, MCT oil, water,
1 tbsp cinnamon
salt and stevia drops (if using). Mix
orange zest of 1 orange
until it resembles a crumbly dough.
¼ cup cocoa powder, or sugar-free chocolate
drinking powder
1 egg white
Transfer mix to a baking sheet and bake for
¼ cup MCT oil (or coconut oil or melted 03 30 minutes. After 15 minutes toss the
butter)
mixture to allow the granola to cook
2 tbsp water
evenly. After 25 minutes add in the coconut
1 cup coconut chips (unsweetened)
for the final 5 minutes to allow it to be
1 cup shredded coconut
lightly toasted. Once finished cooking, re-
½ tsp salt
weigh the final product and divide this by
14 serves so you know how much to
measure out each time.
SERVING NOTE:
Because this is so low calorie, I have my
granola with low carb yogurt, unsweetened
coconut yogurt, unsweetened almond milk, MACRO INFO
or a splash of full fat pouring cream. Per serve (granola only):
Calories | 281 calories
Net carbs | 4g
STORAGE NOTE:
Protein | 8g
I store my granola in the pantry in an
Fat | 26g
airtight jar or container. Each time I eat a
serve, I measure out 1/14th.

cheesy bacon egg cup A classic combo!
meal prep friendly
SERVES 4:
4 eggs Preheat the oven to 180C/350F.
01 Either grease a muffin tray (I use a
80g shredded/grated cheese
60g chopped cooked bacon regular muffin tin), or line the tray
salt & pepper to taste with silicon cupcake moulds.
1/2 tsp Italian herb mix

optional: 1/4 tsp crushed red pepper flakes Whisk the eggs in a medium sized
02 bowl using a fork to break them up.
Add the cheese, bacon & seasoning.
Bake in the oven for 12-15 minutes,

03 or until set. Allow to cool a bit and
then either eat immediately, or
enjoy cold.
SERVING NOTE:
This recipe is so versatile that you
can add in any other low carb
veggies you have on hand too!
MACRO INFO
Per egg cup:
STORAGE NOTE:
Calories | 173 cals
I store my cheesy egg cups in an
Net carbs | 1g
airtight container in the fridge. They
Protein | 11g
last great for 5 days, making them
Fat | 14g
perfect for meal prep!

crunchy keto cereal
I love cereal and I started to miss it! Make sure you
have a really yummy low carb protein powder for this recipe.
vanilla crunchy cereal
MAKES 10 SERVES:
1 cup almond meal (or almond flour) Preheat oven to 150C / 300F and line a baking
01 tray with baking paper.
2 scoops whey protein powder (whatever
flavour you like - I like vanilla)
Combine all ingredients in a bowl and mix well
1 egg white 02 to ensure they are all well combined.
¼ cup MCT oil (or coconut oil)
¼ cup water (more if needed) Spread out the ingredients on the lined baking
35g sliced almonds 03 tray and bake for approximately 20-25 minutes
Optional: ½ tbsp keto friendly sweetener (I until golden brown. Depending on how thin you
like to use a erythritol/stevia blend sweetener spread the mixture, set an alarm to check on it
like Natvia) and/or liquid stevia drops (I like after 10 minutes and rotate the baking tray to
vanilla stevia drops) allow it to cook evenly.
Once the cereal mix is golden brown, turn

04 the oven off to allow the cereal to cool inside
the oven to crisp up more. Check on it to make
sure that it isn’t continuing to cook and burn. If
you are worried about this, take the mixture out
and carefully break it up (it could be hot to be
SERVING NOTE: careful!) and then return it to the oven to allow
I have my cereal with low carb it to cool. After the mix has cooled, weigh the
yogurt, unsweetened coconut final amount and divide into 10 portions.
yogurt, unsweetened almond milk,
or a splash of full fat pouring cream.
MACRO INFO
STORAGE NOTE:
Pre serve (cereal only)
I store my cereal in the pantry in an
Calories | 178 cals
airtight jar or container. Each time I
Net carbs | 2g
eat a serve, I measure out 1/10th.
Protein | 9g
Fat | 15g

basic egg, bacon & tomato bowl Eggs, bacon & tomato. YUM!
SERVES 1:
2 eggs Cook eggs however you like! Fry
01 the bacon, and roast the tomato!
50g bacon
50g tomato
Eat right away!

02
SERVING NOTE:
I hope this recipe goes to show that
keto does not have to be
complicated! Whenever things get
(or seem) difficult, just dial it back to
basics. This recipe can be adjusted
in so many ways to keep things
interesting such as:
Make an omelette out of the

ingredients (chop the bacon, chop
the tomato and add the eggs)
Cook the eggs different ways:
scrambled, poached, fried, sunny
side up, etc
Make bacon, egg and tomato cups
MACRO INFO
and bake the mixture in the oven!
Per serve:
Calories | 303 cals
Net carbs | 4g
Protein | 19g
Fat | 23g

keto porridge
Porridge is one of my all time fave breakfasts foods!
This keto friendly version has the exact same consistency, it is incredible!
porridge mix prepped!
SERVES 1:
1/4 cup hulled hemp seeds (hemp hearts) Combine all ingredients into a small
01 saucepan and heat on low-medium
1 tbsp coconut flour
1 tbsp ground flaxseed (linseed) (I used heat.
golden)
1 tbsp chia seeds
1/4 cup unsweetened almond milk Continue stirring the porridge mixture
02 and increase heat bringing the porridge
1 tbsp water
1/2 tsp cinnamon to a boil. Add more almond milk or
1/2 tsp vanilla essence water if necessary.
optional: keto sweetener to taste (I like to use

a erythritol/stevia blend sweetener like Serve immediately or place in an
03 airtight container, allowing to cool,
Natvia), or liquid stevia drops
before putting it in the fridge (if
making ahead of time for meal prep).
Add any additional toppings you
would like: nut butters and fruit are
delicious, as is a dash of cream!
SERVING NOTE:
I have my porridge with cream, a little
peanut butter and fruit. You can add
whatever toppings you'd like!
MACRO INFO
STORAGE NOTE:
Serves 1:
You can make your prep easier by putting
Calories | 355 cals
all of the dry ingredients into a jar. Then
Net carbs | 5g
when you're ready to make it, add the Protein | 17g
vanilla essence, water, almond milk and Fat | 27g
you're good to go!

weekend choc chip pancakes
YES, you can have pancakes on keto! Because these
are a little higher on the calorie side, they make a nice weekend treat!
wknds are for pancakes!
SERVES 2:
½ cup almond meal (or almond flour) Combine all of the ingredients, except for
01 the chopped up chocolate, into a high
115g cream cheese (softened)
4 eggs powered bullet. Blitz everything until you
optional: 45g chopped sugar-free milk have a pancake batter-like consistency.
chocolate
Put a little butter in a hot fry pan and start
02 cooking your pancakes. I use a ¼ cup as a
measure to measure out the pancake
batter. Once it starts to bubble, sprinkle
some of the milk chocolate chunks and
then flip it to cook the other side.
Repeat until you’ve made all of your

pancakes.
Serve with your choice of toppings.

03 Sugar-free maple syrup, berries and
the rest of the chocolate chunks are
delicious.
MACRO INFO
Per serve:
Calories | 590 cals
Net carbs | 8g
Protein | 22g
Fat | 51g

microwave flax bread
This bread is so handy because it's something you can whip
up in the microwave at a moment's notice!
so many topping options!
BREAD INGREDIENTS PROCEDURE

SERVES 1:
10g butter Place butter in a microwave safe bowl, and
01 heat for 10-20 secs until melted. Take out
30g sour cream
1 egg and stir through sour cream. Add egg, stir to
¼ cup whole flaxseed combine. Then add dry ingredients, and stir
2 tbsp psyllium husk to combine.
¼ tsp baking powder

¼ tsp salt Spoon mixture into a microwave safe silicon
02 loaf pan and flatten down so its an even
shape. Microwave for 1 minute. If bread
is not fulling cooked, microwave in another
30 second increment until cooked. Be careful
not to overcook the bread as it can become
tough.
Enjoy bread immediately, or allow to cool

03
and place in the fridge. This bread can be
used as toast, sandwich bread, or even to
make toastie sandwiches!
EGGS ON TOAST
1/2 serve of the microwave flax bread
2 poached eggs
MACRO INFO
Per bread (full serve):
Calories | 382 cals
Net carbs | 2g
Protein | 12g
Fat | 30g

french toast
Another perfect sweet treat
for a weekend brunch!
cute french toast loafs
SERVES 2:
56g cream cheese, softened
Preheat oven to 175C/340F.
01
2 eggs
1 tbsp butter
½ tsp baking powder Soften your cream cheese and butter in a
02 microwave safe dish. Heat in increments
½ tsp ground cinnamon
1-2 tbsp keto sweetener (I like to use a of 20-30 seconds at a time in the microwave
erythritol/stevia blend sweetener like Natvia) until softened. Once they are softened
Dash of salt combine with eggs, baking powder,
cinnamon, salt and sweetener in a magic
bullet and mix until mixture is smooth.
Pour the mixture into a silicon loaf dish.

03 Bake in the oven for 15 – 20 minutes until
golden brown. Take the loaf out once
golden, allow to cool and then slice into 4
even “French toast slices”. Then fry with a
little butter in a non stick fry pan to make
the sides golden. Serve with sugar-free
maple syrup.
MACRO INFO
Per serve:
Calories | 218 cals
Net carbs | 3g
Protein | 7g
Fat | 20g

cheesy garlic egg puffs I make a bunch of these at the same time
to have them on hand for easy weekday brekkies!
an easy meal prep option
SERVES 1:
1 egg Preheat the oven to 180C/350F. You can
25g shredded cheese

01 either make this in a silicon muffin tray,
1-2 tsp garlic powder loaf pan, or mini loaf pan. I love to use a
½ tsp dried parsley mini loaf pan.
NOTE: Multiply the recipe by the Sprinkle 25g of cheese in each of the mini
02 loaf holes. Then blitz the eggs and garlic
amount you want to make at the same
time. I generally make 10 at the same powder in a magic bullet so that the eggs are
time for a week of meal prep so: flufy and aerated. Pour the egg mixture evenly
across each of the 5 mini loaf pans – or if you’re
5 SERVES: using another mould – pour in all of the
10 eggs egg mixture over the shredded cheese.
250g shredded cheese

5-10 tsp garlic powder
2 & 1/2 tsp dried parsley Bake for 15-20 mins until the egg loaf
03 puffs are golden brown.
Will last 5 days stored in an airtight

container.
MACRO INFO
Per egg puff:
Calories | 167 cals
Net carbs | 1g
Protein | 11g
Fat | 13g

cinnamon breakfast muffins
These muffins are so filling because of how much fibre they contain!
They're a yummy easy to make prep-ahead breakfast for the weekday. Just grab and go.
perfect for on the go
MAKES 6-8 MUFFINS:
1 cup ground flaxseed Preheat oven to 180C / 350F degrees. Line a
01 muffin tray with silicon muffin cups or paper
1 tbsp cinnamon
½ tbsp baking powder liners.
¼ cup powdered keto friendly sweetener (I

In a medium bowl, combine flaxseed,
like to use a erythritol/stevia blend sweetener
02 cinnamon, baking powder, sweetener and
like Natvia)
vanilla. Using a bullet or blender, add your
1 pinch salt
eggs, water and melted coconut oil
3 eggs
(or MCT) and blend until well incorporated.
¼ cup water
¼ cup coconut oil (or MCT oil)
Mix the wet and dry ingredients. Add your
½ tbsp vanilla extract 03 chia seeds (and xanthan gum if you’re using
¼ cup chia seeds
it) and allow to sit for 3-5 minutes.
Optional: 1/8 tsp xanthan gum
Place in muffin tins and bake for 12-15
minutes until done.
Allow muffins to cool and store in an airtight

container in the fridge. These will last up tp 7
days.
MACRO INFO
Per muffin (1/6 of recipe):
Calories | 221 cals
Net carbs | 1g
Protein | 7g
Fat | 19g

Healthy & Easy
LUNCH RECIPES

beef mince greek salad
I love Greek salad as a lunch option! If you're prepping this ahead of time
make sure you layer your salads so that the shredded lettuce goes on LAST to stay fresh!
beef mince greek salad
SERVES 1:
130g raw beef mince Cook the beef mince in a non-stick fry pan
01 with a little olive oil and salt until cooked
80g tomato
100g cucumber through. Set aside and allow to cool.
10g red onion

50g feta
25g black olives Chop up all of the salad ingredients, and
02 add them to either a plate (if eating right
100g lettuce
drizzle 1 tsp olive oil and 1 tsp red wine away) or a container for meal prep. Keep
vinegar the lettuce to the side for now. Add the

beef mince.
Multiply the salad by how many you are

wanting to make if meal prepping. For Once beef mince has been added, add the
example, double the recipe for 2 lunches. 03 lettuce on top, or keep separate and add
when ready to eat so that it is super fresh!
This salad will last in the fridge up to 5
days in an air tight container.
MACRO INFO
Per serve:
Calories | 542 cals
Net carbs | 8g
Protein | 48g
Fat | 34g

keto tuna poke bowl
This is a budget-friendly version of a tuna poke bowl!
Perfect for when you're waiting on pay day!
SERVES 1:
1 small can of tuna (57g ) Add cauliflower rice into the base of your
01 meal prep container, or on the bottom of
1 cup cauliflower rice
½ avocado your bowl if eating right away.
¼ cup cucumber
optional: raw baby spinach
optional: 25g edamame beans Take the edamame out of the freezer, and
02 place in a heat proof bowl. Pour boiling
1 tbsp sesame oil
½ tbsp soy sauce water over the frozen edamame to thaw.
1 tbsp kewpie mayo While the edamame is thawing, open your
half an avocado (sliced or diced) tuna can and drain the tuna. Place the tuna
optional: drizzle of hot sauce on top of the cauliflower rice.
Drain the edamame and add on top of the

03 cauliflower rice and tuna.
SERVING NOTE: Chop the cucumber and add to the

Customise this poke bowl to use up any mixture. Add the baby spinach and
other low carb veggies you have too! avocado.
Add all of the fats (sesame oil, mayo and Drizzle over the sesame oil, soy sauce and
avocado) to make this a FULL meal that kew pie mayo.
will keep you going all afternoon!
MACRO INFO
STORAGE NOTE: Per serve:

These last great in the fridge for up to 3 Calories | 470 cals
days in advance making them an awesome Net carbs | 2g
meal prep option! Protein | 19g

Fat | 41g

chicken & mushroom soup
This soup seems so basic yet it is FULL of flavour!! It is also an
amazing way to use up any old shredded chicken you have on hand!
chick mushie soup!
SERVES 1:
120g raw chicken breast (or you can use left Chop up the chicken breast and season with
01 salt, pepper and onion powder. Brown the
over cooked chicken for this soup)
½ tbsp olive oil chicken in the olive oil on a medium-high heat
45g sliced raw mushrooms until cooked through. This should take
1 garlic clove, minced approximately 6 minutes each side. You can
1 tsp (5g) minced ginger use a lid on your fry pan to seal in the juices in
6g sliced spring onions the chicken and speed up the cooking process.
1/4 cup cream (or coconut cream) Once cooked, remove the chicken and set
1 cup (250ml) chicken broth or stock aside for later.
¼ tsp xanthan gum (optional to thicken)

Add the mushrooms to the pan with the garlic,
¼ tsp onion powder
02 ginger and spring onion. Cook over a low heat
Salt and pepper
for 5 minutes until softened. You can use some
water if needed in the pan, or a little bit more
Multiply the recipe for however many serves
olive oil. Once the mushrooms are softened, if
you would like to make.
using xanthan gum, sprinkle the gum into the
pan and stir the mushrooms so that they are
coated. Add the heavy cream into the pot, and
then ½ a cup of the chicken broth/stock. Cover
the pan with a lid and simmer the soup
for another 5 minutes.
Add the remaining chicken broth and the

03 chicken pieces. Bring the soup to a boil
MACRO INFO
Per serve: and then reduce to a simmer. Serve! Or if meal
Calories | 410 cals prepping, allow soup to cool and place in
Net carbs | 2g airtight containers for meal prep. Reheat when
Protein | 27g
ready to eat!
Fat | 33g

keto sandwich
Sometimes all you want for lunch is a sandwich! If you can't find ready-made keto
bread where you live, then make a batch of the single-serve microwave flaxbread!
perfect as a toastie!
BREAD INGREDIENTS PROCEDURE

SERVES 1:
10g butter Place butter in a microwave safe bowl, and
01 heat for 10-20 secs until melted. Take out
30g sour cream
1 egg and stir through sour cream. Add egg, stir to
¼ cup whole flaxseed combine. Then add dry ingredients, and stir
2 tbsp psyllium husk to combine.
¼ tsp baking powder

¼ tsp salt Spoon mixture into a microwave safe silicon
02 loaf pan and flatten down so its an even
shape. Microwave for 1 minute. If bread
SANDWICH FILLINGS is not fulling cooked, microwave in another
Whatever you like! Here's a yummy and 30 second increment until cooked. Be careful
easy filling idea to get you started: not to overcook the bread as it can become
1 slice of cheese (20g) tough.
Deli roast beef (50g)
Mustard (10g) Allow bread to cool and then cut in half as
03
the top and bottom sandwich bread! Fill
with your favourite fillings and enjoy!
MACRO INFO MACRO INFO

Bread and fillings: Per bread (full serve):
Calories | 539 cals Calories | 382 cals
Net carbs | 5g Net carbs | 2g
Protein | 27g Protein | 12g
Fat | 39g Fat | 30g

creamy mustard chicken
This creamy mustard chicken is so good either enjoyed at lunch time, or as an easy
weeknight dinner! Just serve with your choice of low carb veggies and you have a full meal!
the yummiest marinade!
SERVES 2:
400g boneless skinless chicken thigh Mix the american mustard, wholegrain mustard
01 and rub it over the chicken thighs. Fry the
1 & 1/2 tbsp wholegrain mustard
2 tbsp American mustard chicken thigh in olive oil and brown. Add the
1 tbsp olive oil onion, garlic and chopped up bacon.
1 tbsp minced garlic

¼ medium onion diced Once that has cooked for 5 minutes, add the
2 rashers of bacon (approx 60g), diced 02 water, chicken stock and paprika. Put the lid on
½ cup chicken stock the pot and let it simmer for 25 minutes to allow
¼ cup water the chicken to cook through. Take the lid off,
1.5 tbsp paprika pull the chicken out and shred the chicken.
¼ cup (28g) sour cream Place the chicken back in and add the sour
1 tsp dried parsley (or fresh) cream and parsley.
Serve with whatever veggies you like –

03 sauted cauliflower or broccoli rice are delicious!
MACRO INFO
Per serve:
Calories | 433 cals
Net carbs | 3g
Protein | 44g
Fat | 27g

asian chicken salad
This Asian chicken salad is SO fast to assemble, especially if you use shredded rotissarie chicken
and pre-cut sliced cabbage (coleslaw mix) from the supermarket!
super yummy!
SERVES 1:
85g shredded rotisserie chicken (or 120g raw Combine all of the sauce ingredients
01 together in a small bowl to make the
weight chicken breast, cooked and cooled)
100g sliced cabbage sauce. Set aside for now.
100g diced cucumber

½ medium spring onion (10g)
1 tbsp tamari sunflower seeds Add all of the salad ingredients to a
02 meal prep container, or bowl if
Sauce: eating right away.
1 tbsp sesame oil

1 tbsp soy sauce
Drizzle over the sauce and then the
½ tbsp rice wine vinegar 03 mayo, and enjoy!
1 tsp lime juice
To finish:
15g Kewpie mayo (Japanese mayo)
Multiply the salad and sauce by however many

serves you would like to make for meal prep!
MACRO INFO
STORAGE NOTE:
Per serve:
This salad lasts great in the fridge for up to
Calories | 419 cals
5 days, making it an awesome meal prep
Net carbs | 7g
option! Protein | 27g
Fat | 3g

chicken caesar salad
This Caesar salad is a classic! This one is a very simple, but super
delicious version! It's also extremely easy to meal prep for your weekday lunches!
a great meal prep lunch
SERVES 1:
85g rotisserie chicken (or 120g raw weight To make the quick Caesar-esque dressing
01 combine the mayo and the finely chopped
chicken breast, cooked, chopped and cooled)
1 boiled egg anchovy fillet together with a squeeze of lemon.
20g streaky bacon (chopped, cooked and

chilled)
25g parmesan cheese, grated If meal prepping, assemble the salad so that the
02 grated cheese, bacon, boiled egg and chicken are
25g mayo
Squeeze of lemon juice all in the container. Add the dressing and mix.
optional: 1/4 of an anchovy fillet

100g lettuce
Keep the lettuce separate and add when ready
salt and pepper to taste 03 to eat, or place the lettuce on top of the other
ingredients so that it stays fresh for longer!
Multiply the salad recipe by however many
serves you would like to make for meal prep.
MACRO INFO
STORAGE NOTE:
Serves 1:
Calories | 519 cals
Net carbs | 3g
Fat | 37g

zingy lime crunch salad
Can you tell I'm a big fan of fuss-free salads that are easy to put
together but PACKED full of flavour!? This is one that delivers on all fronts!
SERVES 1:
85g shredded rotisserie chicken (or 120g raw To make the dressing combine all ingredients
01 together in a bowl. Then, add chicken, radish,
weight chicken breast, cooked, chopped and
cooled) spring onion and avocado to the dressing.
½ spring onion, sliced

2 medium radishes, thinly sliced, and then
cut in half Mix well and put the mixture in a bowl if
02 ready to eat right away, or if meal prepping
100g shredded lettuce
½ avocado (sliced or diced) place this in an airtight
container.
Dressing:
When ready to eat add the shredded lettuce. If
1 tsp olive oil 03 you are meal prepping this dish, store the
1 & 1/2 tbsp mayo
lettuce separately so that it stays fresh until
1 tsp cumin
you’re ready to eat it, or keep the lettuce on
1-2 tsp lime juice
top so it stays fresh for longer!
salt to taste
Multiply the salad by however many serves you

would like to make for meal prep.
MACRO INFO
STORAGE NOTE:
Per serve:
Calories | 471 cals
Net carbs | 3g
Fat | 36g

chilli con carne
This is a warming dish that lasts so well ahead of time, making it perfect for meal prepping.
It is also freezer friendly too! I sometimes have this dish for dinner as it's DELISH anytime!
add all the toppings!
SERVES 1:
125g beef mince Cook the mince and onion in a non-stick
01 frypan with a little olive oil until brown.
50g cauliflower (fresh or frozen)
10g diced onion Add in the spice mix.
100g tinned tomatoes

¼ cup beef broth
Add in cauliflower, tomato and beef stock
02 and continue cooking until tender and
Mince spice mix:
½ tsp garlic powder flavours have combined.
1 tsp chilli powder (less if you like mild)

1 tsp cumin
If you are meal prepping this dish
03 ahead of time to enjoy later, allow to
Chilli toppings:
cool before placing in an airtight
25g sour cream
container to store. Keep toppings
50g avocado
separate and add when ready to eat.
25g grated cheese
If eating right away, place in a bowl

Optional addition toppings can include: fresh
and add in whatever toppings you
herbs, crushed pork rinds or even crushed up
would like!
Quest tortilla chips!
Multiply this recipe by however many serves

you would like to make!
MACRO INFO
STORAGE NOTE: Per serve (incl avocado, cheese
This dish lasts great in the fridge for up to & sour cream:
5 days, making it an awesome meal prep Calories | 546 cals

Net carbs | 8g
option!
Protein | 43g
Fat | 35g
You can also make the chilli ahead of time
and freeze it for an easy weekday meal
option.
easy bought lunch options
We have to be realistic, there will be days that you're unable to be prepared
or bring your own lunch - the good news is that there are loads of options!
grabbing lunch!
SUPERMARKET LUNCH OPTIONS: BUNLESS BURGERS
Ideas include: Any fast-food place should be able to

Precooked rotisserie chicken & deli coleslaw make a cheeseburger into a bunless
Deli meats & cheese slices burger for you, or into a burger salad.
Avocado & low carb crackers McDonalds is a place that does this!
Note: avoid commercial ketchup as it's
high in sugar.
SALADS ON THE GO:
Find a takeaway / fast food place that offers salads.
Load up with:
SUSHI/POKE
Lettuce/spinach Poke bowl:
Boiled eggs You can enjoy a store-bought poke bowl,
Cheeses just as whether they have cauliflower
Meats sushi as an option or whether they can
Low carb veggies such as tomatoes, cucumber, put it on top of salad ingredients.
olives, pickles. Try to limit any sugary sauces. Stick to a
Limit things like red onion, carrot, beetroot, little soy sauce or tamari and sesame oil.
corn. And definitely add avocado!
Sushi:
MEXICAN OPTIONS: If craving sushi look for sashimi as an
Order a salad, or burrito bowl and ensure that option and avoid the rice!
there is no rice, beans, corn, or tortilla. Some places now offer cauliflower rice, so
Load up on the lettuce, salsas, sour cream, cheese ask if you can have a deconstructed sushi
and guac, along with your chosen protein! roll on cauli rice.
SOUVLAKI OPTIONS:
Souvlaki places are awesome for making your
own low carb option! Just ask to have a salad with MACROS WILL VARY
Don't stress this too much as life will
your chosen choice of protein as well as cheese,
mean you'll eat out from time to time!
tomato, lettuce & cucumber. As for sauces, stay Just stay mindful of the choices you're
away from sugary ones like sweet chilli and BBQ. making and keep it keto friendly!
Also avoid hummus which contains higher carbs.

Go for options like mayo, aioli, and hot chilli (aka
sriracha!). SHRED WITH KETO ｜ PAGE 81
Healthy & Easy
DINNER RECIPES

red curry coconut soup
This is a dinner that takes zero time to throw together, especially if you use pre-cooked rotisserie
chicken like I do on busy nights. It is SO tasty and filling! The perfect soup!
SERVES 1:
1/2 cup (120ml) coconut cream Combine the chicken stock, coconut
01 cream and red curry paste together in a
100g rotisserie chicken, shredded (or 130g
raw weight chicken breast cooked, chopped saucepan on a medium-high heat. Stir to
and cooled) combine.
50g chopped capsicum

100g sliced zucchini (or spiralised for Add in all of the other other ingredients
02 until they are heated through.
noodles)
1 tsp red curry paste (store bought, choose the
lowest carb option)
1/2 cup chicken stock
Serve and enjoy immediately! If meal
03 prepping, allow the soup to cool before
Optional toppings: freshly sliced spring onion
placing it in an airtight container.
and coriander/cilantro
Multiply the serving size by however many

serves you want to make.
MACRO INFO
Per serve:
Calories | 440 cals
Net carbs | 8g
Protein | 29g
Fat | 32g

hot dog bowl
This is another super simple easy dinner option for nights when you can't be bothered!
Simple options like these help keep you on track so that you don't pick up non-keto takeaways!
SERVES 1:
Look for 0g net carb hot dogs or frankfurters Slice hot dogs / frankfurthers and
01 fry on a non-stick fry pan. Once
- I used 3 of the Verkerks Frankfurters per
serve browned, add butter and cabbage.
100g sliced cabbage

15g salted butter
25g grated cheese Continue to cook until the cabbage
02 has sauted in the butter, then
Drizzle of no-sugar or low-sugar ketchup
Drizzle of American mustard remove and place in a bowl. Add
optional: sauerkraut mustard and ketchup!
optional: 10g diced onion
MACRO INFO
Per serve:
Calories | 595 cals
Net carbs | 4g
Protein | 11g
Fat | 46g

BBQ chicken meatza
Here's a delicious pizza for you that is calorie-friendly, easy to make
and fits within your keto lifestyle! The topping options are ENDLESS too!
pizza time!
PIZZA BASE INGREDIENTS PROCEDURE

SERVES 1:
350g chicken mince Heat oven to 180C / 350F. Line an oven safe baking
01 tray, or pizza tray, with baking paper.
½ cup (50g) grated cheese (cheddar or
parmesan are my favourite)
1 egg, whisked with a fork Combine meatza base ingredients in a bowl and mix
salt and seasonings of choice 02 well using your hands. Use another piece of baking
313 calories / 1g net carbs / 15g fat / 44g protein paper on top of the mixture to be able to then use
your hands to smooth out the pizza base mixture to
Multiply the base for however many pizzas you make the shape you’d like. You want the meatza
would like to make! base to resemble a pizza!
Keep the baking paper ontop of the meatza base

03 and place into the oven for approximately 10-15
minutes until cooked. While the pizza base is
BBQ CHICKEN PIZZA TOPPING
1 tbsp of keto friendly BBQ sauce of cooking, fry up your bacon. Allow it to cool slightly
choice (or if you can't find a premade before chopping it up into small bits and place to
option make up the BBQ Sauce recipe on the side to garnish later.
this page) Once cooked, remove from the oven, layer the
25g shredded cheese 03 BBQ sauce and then your red onion and cheese.
10g sliced red onion Place back in the oven for the cheese to melt. Once
the cheese has melted, sprinkle on top the cooked
Garnish: bacon pieces!
25g chopped cooked bacon
Note: you can store the cooked meatza base
KETO BBQ SAUCE: in the fridge or freezer to use another time.
¼ cup no-sugar or reduced-sugar tomato
sauce
Small dash of liquid smoke MACRO INFO
½ tsp apple cider vinegar Meatza base + toppings:
½ tsp onion powder Calories | 460 cals
Salt Net carbs | 4g
Protein | 52g
Fat | 26g
buffalo chicken peppers
This will be your BFF smoothie recipe! Trust me, the frozen cauli
makes it SO creamy and smooth! You'll have no idea it's there!
buffalo shredded chicken
SERVES 2:
4 bell peppers / capsicums cut in half Preheat oven to 180C / 350F and drizzle a baking
01 dish with olive oil.
200g cooked shredded chicken (I used the
dark thigh meat from a rotisserie chicken)
Remove all of the seeds from the capsicum/bell
20g chopped onion
02 peppers and place on the baking dish. Rub some
1 tbsp olive oil
of the olive oil over the capsicum/bell peppers and
20g butter
place into the oven to begin cooking.
1/4 cup buffalo wing sauce (I used Sweet Baby
Ray's mild buffalo sauce)
Add the onion and butter to a fry pan and saute
40g shredded cheese (or blue cheese
03 until the onion has softened. Then add the
crumbles)
shredded chicken and buffalo sauce and toss to
40g sour cream or ranch
combine until heated through.
Take the capsicums/peppers out of the oven and

04 spoon in the buffalo chicken filling into the
halves. Sprinkle with cheese and place back into
the oven until the cheese is golden and melted.
Serve with ranch and/or sour cream!

05
STORAGE NOTE:
MACRO INFO
Store any leftovers in the fridge in an
Per serve:
airtight container and reheat when ready
Calories | 584 cals
to eat! Lasts great for up to 3 days.
Net carbs | 7g
Protein | 31g
Fat | 49g

cheesy meatball bowl
You can't go wrong with beef and cheese together in a bowl!!
SERVES 1:
100g beef mince Mix beef, grated parmesan, salt, onion powder,
01 garlic and basil together in a bowl. Form into
15g grated parmesan cheese
¼ tsp salt meatball sized balls. Heat up the olive oil in a non
¼ tsp dried basil stick fry pan and saute the meatballs until they’re
¼ tsp onion powder golden brown on all sides.
¼ tsp garlic powder

1 tbsp olive oil Lower the heat and add the tinned chopped
02 tomatoes with dried parsley. Let this simmer
100g canned chopped tomatoes
½ tsp dried parsley (or ½ tbsp fresh parsley) covered for 15 minutes, stirring every couple of
50g fresh baby spinch minutes. Season with salt and pepper. At this
20g shredded mozzarella point, if you’re meal prepping this for meals in
advance, you can allow the dish to cool for
freezing.
Add baby spinach when ready to eat, and sprinkle

03 mozzarella cheese on top
STORAGE NOTE:
MACRO INFO
This is a great prep-ahead meal option that
Per serve:
can be frozen too!
Calories | 495 cals
Net carbs | 6g
Protein | 39g
Fat | 34g

the best butter chicken
There is something so comforting about a bowl of butter chicken curry!
This recipe is easy to make and will satisfy any curry cravings!
takeaways at home!
SERVES 2:
375g boneless chicken thigh, chopped In a fry pan melt the butter and fry the chicken
01 thigh with garam masala until starting to brown.
200g tinned chopped tomato
½ onion Add ginger, garlic, tomato paste, coriander,
1 tbsp minced ginger chilli powder and salt. Continue to cook. Add
1 tbsp minced garlic cream, then cover the chicken and allow to
½ tbsp tomato paste continue cooking until chicken is fully cooked.
½ tbsp garam masala seasoning

¼ tsp dried coriander If you’d like a saucer curry, add a little water or
½ tsp chilli powder (more if you like your 02 chicken stock.
curry spicier)
½ tsp salt
60ml (¼ cup) cream (heavy cream) Garnish with fresh cilantro/coriander, and
20g butter or ghee 03 serve with cauliflower rice.
To serve:
2 cups cauliflower rice (fresh or cooked from
frozen)
Fresh cilantro/coriander as garnish
MACRO INFO
Per serve:
Calories | 465 cals
Net carbs | 5g
Protein | 30g
Fat | 36g

easy mexi-mince
This Mexi-mince is so easy to make and can be added alongside
SO many things for an easy and yummy dinner!
just add your fave veggies
SERVES 2:
350g beef mince Add the chilli powder, chipotle, and
01 cumin to a non stick pan to dry toast
¼ onion, chopped (28g)
1 tbsp olive oil the spices for a minute.
1 tsp chilli powder

¼ tsp chipotle powder
1 tsp ground cumin Then add the olive oil, mince, garlic,
02 salt and chopped onion. Continue
3 garlic cloves, minced
Salt to taste cooking until the mince is browned.
Serve this Mexi-mince with your

03 favourite low carb veggies (could be
on top of a salad, stuffed into
capsicums, or even with a side of
beans and a drizzle of mayo!)
MACRO INFO
Per serve:
Calories | 441 cals
Net carbs | 1g
Protein | 47g
Fat | 26g

steak & veggies
I get it, this is nothing new. BUT now you can enjoy your steak
with a BIG dollop of butter.. and you should DEFINITELY do that ASAP!
SERVES 1:
Ribeye steak (approximately 200g) Season steak and fry in olive oil in a
01 non-stick fry pan until it's cooked to
1 tsp olive oil
Broccoli, cauliflower (150g) your preference.
Butter with 1 tsp minced garlic (20g)
As the steak rests, cook your veggies

02 in the pan your steak was cooked in,
adding a little water to steam the
veggies.
Serve veggies and steak with a big

03 slab of yummy garlic butter!
MACRO INFO
Serves 1:
Calories | 628 cals
Net carbs | 4g
Protein | 46g
Fat | 48g

creamy taco soup
I am obsessed with tortilla soup - but as this has no tortillas, I've named it
taco soup! It is just as good and you can load it up with all kinds of yummy things!
taco soup & toppings
SERVES 1:
350-400ml chicken stock Combine all of the soup ingredients
01 together in a saucepan on a medium high
¼ onion, chopped (28g)
1 clove garlic, minced heat and stir to combine.
100g cream cheese, softened

200g tinned chopped tomatoes
1 tsp chilli powder Once heated through, serve the soup
02 and add any toppings you would
1 tsp smoked paprika
4 slices diced jalepeno like!
½ serve of Mexi-mince (or 175g mince,

cooked)
Optional toppings (I always add these because

the soup is so low calorie otherwise - these
make it a filling meal!):
Sour cream
Avocado
Shredded cheese
Chopped coriander/cilantro
Multiply recipe by however many servings you

would like to make!
MACRO INFO
Serves 1 (with 10g shredded
cheese only):
Calories | 457 cals
Net carbs | 7g
Protein | 30g
Fat | 34g

chicken teriyaki rice bowl
I promise, this recipe tastes EXACTLY like regular teriyaki sauce!
Game changer!
teriyaki rice bowl
TERIYAKI INGREDIENTS TERIYAKI SAUCE PROCEDURE

SERVES 2:
2 tbsp soy sauce Combine all ingredients together in a sauce pan
01 except the xanthan gum. Bring the sauce to a
2 tbsp sweetener
1 tbsp rice wine vinegar boil and then bring the heat down to a simmer
3 tbsp water for 2 mins.
1/8 tsp xanthan gum

Start sprinkling in your xanthan gum, stirring
02 well between each sprinkle.. add it in all and add
more water if need be. Once thickened, serve
RICE BOWL INGREDIENTS
your teriyaki sauce with your choice
SERVES 2:
of protein.
400g raw weight chicken thigh, chopped
1 tbsp olive oil
salt and pepper
2 cups sauted cauliflower rice RICE BOWL PROCEDURE
Optional garnishes: spring onion, toasted
sesame seeds, kewpie mayo Cook chicken thigh in olive oil, seasoned with
01 salt and pepper. Once cooked, set to the side
and add the cauliflower rice to the same pan to
saute until cooked.
To serve, place the cauliflower rice in the bowl,

02 topped with the chicken, then teriyaki sauce and
any additional garnishes.
MACRO INFO
Note: thinly sliced cabbage is really nice for
Per serve:
some freshness too!
Calories | 331 cals
Net carbs | 3g
Protein | 43g
Fat | 15g

skinny chaffle burgers
Chaffles really are my favourite burger bun option.
I make mine in the "mini dash waffle maker" but any waffle maker will work!
the best burger bun!
CHAFFLE INGREDIENTS PROCEDURE

SERVES 1:
2 egg whites Place your choice of "fries" in a preheated oven at
01 180C/350F for 15-20 minutes until tender. While
10g shredded mozzarella
3 tbsp ground flaxseed (I use golden flax for fries are cooking, blitz all skinny chaffle
colour) ingredients in a magic bullet.

Cook ½ of the mixture in the mini dash waffle
Cheeseburger fillings maker. Repeat for the second ½ of the mixture.
50g beef mince, shaped into patty

20g cheese If using a regular waffle maker, cook all of the
Tomato sauce mixture at once and then cut the waffle in half for
Mustard the top and bottom

bun.
Your choice of fries (either 100g swede or

100g kohlrabi) cut into french fries shape and Cook beef mince patty in a non-stick fry pan until
02 browned.
baked in the oven with 1 tsp olive oil for 15-
20 minutes at 180C/350F until cooked.
To serve, assemble your cheeseburgers with

Skinny cheeseburger chafelle served with
03 chaffle buns, and eat with fries on the side!
100g raw swede =
8g netcarbs, 24 fat, 35g protein,
total 403 calories
Skinny cheeseburger chafelle served with

100g raw kohlrabi =
7g net carbs, 24g fat, 37g protein,
total 418 calories MACRO INFO
See recipe notes for macros

sweet & sour stirfry
Here's another favourite made keto-friendly!
This sweet and sour sauce works perfectly with all proteins!
takeaways at home!
SWEET & SOUR INGREDIENTS S&S SAUCE PROCEDURE

SERVES 4:
Sweet and sour sauce concentrate: Combine all of the ingredients except for the
01 xanthan gum in a small sauce pan and cook
1/3 cup rice wine vinegar
¼ cup sugar-free (or reduced sugar) tomato until your sauce thickens. Take off the heat and
sauce (or ketchup) add the xanthan gum, sprinkling it carefully in
¼ cup water small bits while still stirring to ensure it doesn’t
1 tbsp soy sauce (can use tamari) clump.
1 tsp garlic powder

Place back on the heat and continue stirring
½ tsp xanthan gum
02 until the sauce thickens. You may want to add
1 tbsp keto sweetener
some more water to have a runnier sauce.
Store this in the fridge and take a spoonful out
STIR FRY INGREDIENTS whenever you want sweet and sour!

SERVES 2: Add more water to the sweet and sour
400g raw weight chicken thigh, chopped concentrate to make the sauce.
1 tsp olive oil
1 red capsicum, chopped
1 green capsicum, chopped
STIRFRY PROCEDURE
1 head of broccoli, chopped
1/2 of the sweet and sour sauce
Cook chicken thigh in olive oil, seasoned with
To serve:
01 salt and pepper. Add chopped veggies to the
Cabbage sliced into noodles, cauliflower rice,
same pan to saute until cooked. Then stir
konjac rice, konjac noodles
through some of the sweet and sour
concentrate.
While the stir fry is cooking, prepare your

02
MACRO INFO
"noodles" or "rice" of choice.
Per serve:
Calories | 362 cals
Net carbs | 8g To serve, layer your rice or noodles, then the
02
Protein | 43g stir fry in a bowl and enjoy!
Fat | 15g

keto nacho bowl
Who doesn't love nachos! These can be served with pre-bought keto friendly
tortilla chips, like Quest or you can make your own cheese chips!
the best dinner ever!
SERVES 1:
5 cheese chips (25g of cheese) Assemble the nacho bowl with lettuce on the
01 bottom, then topped with tomato, red onion,
½ Serve of Easy Keto Mexican mince (or 125g
beef mince) coriander, Mexi-mince, cheese and finally
100g shredded lettuce sour cream. Last is the coriander/cilantro!
50g chopped tomato

Cilantro/coriander Add the chips of your choice to the outside
02 of the bowl as a garnish and then enjoy!
10g diced red onion
15g shredded cheese
25g sour cream
MACRO INFO
Serves 1 (incl cheese chips):
Calories | 483 cals
Net carbs | 6g
Protein | 44g
Fat | 30g

egg buns
Egg buns are a GODSEND! They work amazingly as a burger bun, a wrap, as soft tacos,
a tortilla for a burrito... You name it, this can do it!
BYO wraps for McDonalds
SERVES 2 (makes 2 top buns and 2 bottom
buns: Blitz all ingredients in a magic bullet. Cook in a
01 non-stick fry pan as you would pancakes. This
3 eggs
1 tbsp psylium husk recipe makes 4 egg buns (perfect to use in
½ tsp garlic powder replacement for wraps or burger buns)
salt
Season the chicken thigh and pan fry it in the
To make an easy keto chicken burger simply 02 butter until cooked through. To make a yummy
add: chicken burger place the cooked chicken thigh
200g boneless skinless chicken thigh on the bottom egg bun, then some mayo,
10g butter followed by the shreded lettuce. Top with the
chicken salt, or any seasonings you like remaining egg bun and enjoy!
20g shredded lettuce
15g mayo (Kewpie mayo is delicious)
511 calories, 1g net carbs, 98 protein, 30g
fat macros include the egg bun)
MACRO INFO
Per egg bun serve:
Calories | 179 cals
Net carbs | 1g
Protein | 14g
Fat | 12g

loaded hot dogs
I told you the egg bun can do anything!!
We love it as a hot dog bun with all of the toppings loaded on!
Mexi-inspired dawg
SERVES 1:
One serve of egg bun Cook the sausage until completely
01 cooked through and then add to
Sausages (x2) – choose the lowest carb option
Garnishes of choice: your egg bun. Add your toppings
Shredded and enjoy!
cheese
Chopped jalepeno
Tomato sauce
Mustard
MACRO INFO
Per serve (approximate)
Calories | 509 cals
Net carbs | 4g
Protein | 32g
Fat | 39g

sesame chicken
Sesame chicken is another easy throw together fakeaway at home meal option!
You will never feel like you're missing out!!
served with konjac rice!
SERVES 2:
400g raw weight chicken thigh, chopped Cook the chicken with sesame oil and soy sauce /
01 coconut aminos in a hot pan. I like mine to burn
¼ red onion
100g capsicum (fresh or frozen) slightly so that it is extra crispy.
1 bok choy, sliced

1 tbsp tamari sauce/soy sauce
1 tbsp sesame oil Add the onion and capsicum (peppers) and cook
02 until tender. Then add in the sliced bok choy.
2 cups cauliflower rice
Toasted sesame seeds to garnish Continue cooking until your chicken is completely
cooked.
Sprinkle over some toasted sesame seeds, and

03 optional, another drizzle of sesame oil and soy
sauce/tamari sauce. Serve with sauted cauliflower
rice.
MACRO INFO
Per serve:
Calories | 460 cals
Net carbs | 8g
Protein | 47g
Fat | 24g

creamy tomato chicken
Everytime I make this dish there is not one drop left! It's a favourite of those who are
keto, and those who are not keto would never know this is keto friendly!!
SERVES 1:
1 boneless skinless chicken breast per person Season the chicken breasts on both sides
01 with salt and pepper. Heat the olive oi in a
(approximately 175g)
salt and pepper to taste large frypan. Pan-sear the chicken breasts
1 tbsp olive oil until they are golden brown on both sides
1 tbsp salted butter (this will take approx 4 to 5 minutes on each
1 garlic cloves, minced side). Remove from the pan and cover to
3 white button mushrooms, thinly sliced keep warm.
2 tbsp cream
In the same pan, add the butter, garlic and
25g grated parmesan cheese
02 mushrooms and reduce the heat to medium-
100g chopped tinned tomatoes
low, and saute until the mixture has softened.
Optional: Italian herbs and chilli powder
Add the cream, parmesan and tinned tomatoes
to the pan. Mix in and let simmer to
Multiply recipe by how many people you are
thicken, for 5-10 minutes.
cooking for.
Add the chicken back to the pan and cook

03 until it is heated through and fully cooked.
Taste, and add more salt and pepper if
needed. Serve with your choice of keto
friendly veggies. Cauli rice or mash, zucchini,
broccoli are all great options.
MACRO INFO
Serves 1:
Calories | 612 cals
Net carbs | 6g
Protein | 47g
Fat | 45g

orange garlic chicken
This orange garlic chicken is OUTRAGEOUSLY good! Way better than any takeaways
you can buy!! We love it served with caboodles (cabbage cut into noodles)
SERVES 2:
400g chicken thigh, raw weight Chop chicken thigh into bite sized pieces. Place in a
01 bowl and add the tsp of soy sauce. Place to the side for
1 pack (25g) pork crackle
1 tsp soy sauce now. Make your keto crumb coating by putting
2 cloves garlic, minced your pork rinds into a bullet and blitzing. If you
2 tbsp minced ginger don’t eat pork you can substitute this for ¼ cup
2 tbsp sugar-free marmalade almond meal and ¼ cup grated Parmesan cheese.
1 tbsp soy sauce Coat your chicken so that every piece is evenly
½ tbsp rice wine vinegar coated.
1 tbsp keto sweetener

Cook the chicken in the airfryer for 15 minutes at
02 180C, and then for another 8 minutes at 180C. If you
don’t have an airfryer you can cook in the oven at
180C for the same length of time. Toss the
chicken at the halfway point to make sure they cook
evenly. While the chicken is cooking, start on the
garlic orange sauce.
To make the galric orange sauce combine garlic,

03 ginger, orange marmalade, rice vinegar, sweetener,
soy and a small amount of water (start with ¼ cup) of
water in a pan and allow the mix to reduce down.
MACRO INFO
Taste the sauce as you go. If you want it saltier add
Per serve (just orange
more soy, if you would like it sweeter, add more
chicken):
sweetener. Let the sauce continue to reduce down
Calories | 309 cals
Net carbs | 1g stirring as it goes. Once the chicken has finished
Protein | 48g cooking combine the sauce with the chicken pieces.
Fat | 12g Toss so that the chicken is all covered.
Serve with cabbage noodles, konjac rice, or konjac

noodles!

chicken pad thai
Just as you remember Pad Thai to be!
the best Pad Thai!
SERVES 2:
! pack shirataki fettucini noodles Prepare your noodles by draining them using
01 a sieve, and rinsing well in water under a running
1 & ½ tbsp fish sauce
1 & ½ tbsp soy sauce (or tamari) tap. Once rinsed, place the noodles in a non-stick
1 & ½ tbsp keto sweetener fry pan, and “dry fry” them over a medium heat.
1 tbsp chilli paste This changes the texture of the noodles! Allow
3 tbsp lemon juice them to “dry fry” for 5-10 minutes. You should
1 tbsp coconut oil see a lot of steam coming off them as the water in
2 tsp minced garlic the noodles evaporates. Once cooked, set aside.
400g boneless chicken thigh, chopped

Make the sauce by combining the fish sauce,
2 eggs lightly beaten 02 lemon juice, soy sauce, sweetener and chilli in a
100g bean sports
small bowl. Set aside
Garnishes:
3 spring onions, finely sliced
fresh coriander/cilantro, chopped Cook the chicken thigh in the coconut oil in the
20g chopped peanuts 03 fry pan until browned and cooked through. Once
Lemon wedges the chicken is cooked, add the whisked eggs,
allowing them to scramble and breaking them
up. Then add the sauce, the noodles, and the
bean sprouts.
Toss to combine the meat, egg, noodles and

sauce, then add the garnishes of choice.
MACRO INFO
Per serve:
Calories | 437 cals
Net carbs | 4g
Protein | 49g
Fat | 25g

chicken alfredo
Creamy pasta goodness! You'll want to have this every night!
You can have this with cabbage noodles, low carb pasta, zoodles, or served over veggies.
so yummy!!
SERVES 2:
¼ cup cream Combine all of the ingredients in a
01 non-stick sauce pan and combine to
50g cream cheese
2 cups (140g) sliced mushrooms make alfredo sauce.
½ cup (75g) Parmesan cheese

2 minced garlic cloves
200g rotisserie chicken (dark meat) (or 240g Cook your choice of "pasta"
02 according to instructions, and serve
raw chicken breast, or thigh)
per serve: sauce over pasta!
488 calories, 5g net carbs, 33g fat, 42g protein
Serve with noodles of choice:

I love Slendier soy bean fettuccine
100g cabbage sliced into noodles (cooked
in butter)
zoodles made from spiralised zucchini
MACRO INFO WILL
VARY BASED ON
"PASTA" OPTION

spag bowl
For my birthday dinner each year my mum always cooks me a special meal. She always asks what I
want, and every year I say "spag bowl!" I still have it, just as a keto version. It's delish!
my all time fave!
SERVES 2:
½ small onion, chopped Saute finely diced onion and minced garlic
01 in butter or olive oil and then add in the
1 garlic clove minced
250g beef mince minced beef. Saute on high until the beed has
30g butter or olive oil browned. Add the remaining ingredients,
½ tbsp tomato paste stir and let simmer on medium high for 15
200g crushed tomatoes minutes.
½ tbsp dried oregano or dried basil

½ tbsp Worcestershire sauce Lower the heat, add water or beef stock if the
salt and pepper to taste 02 sauce is getting too tick. Let simmer for 20
1/4 cup beef stock/water minutes or mote. The longer the sauce is
optional: grated cheese to garnish allowed to simmer, the better the flavour. Add
optional: fresh basil salt and pepper to taste.
In the meantime, made the noodles. I like to

03 use Slendier soy bean spaghetti, spiralised
zucchini, cabbage slices or even palmini (have
only seen these noodles made from heart of
palm in America).
Serve with your choice of noodles with hot

sauce on top. Finish with parmesan cheese and
fresh basil
MACRO INFO
Per serve (without noodles)
Calories | 389 cals
Net carbs | 5g
Protein | 35g
Fat | 24g

Healthy & Easy
DESSERT RECIPES

jelly & cream
I honestly have jelly & cream most nights as a dessert. It is so yummy, it fills my need
for a sweet treat and it doesn't stack up bad from a calorie perspective!
with choc whipped cream
SERVES 2:
1 sachet of jelly Make jelly by combining 1 sachet of
01 sugar-free jelly crystals with 1 cup of
1 cup (250ml) boiling water
To serve: boiling water. Divide the mixture
1 tbsp cream (either whipped, or drizzled into two small bowls and place in
over the set jelly) the fridge to set.
You can also add in some sugar-free

Once set, serve with half of the ¼
drinking chocolate to the whipped cream
02 cup of cream.
so that the jelly is topped with an easy 2-
ingredient choc mousse!
MACRO INFO
Per serve:
Calories | 69 cals
Net carbs | 0g
Protein | 4g
Fat | 6g

keto haribo candy
This candy is perfect to make at the start of the week to have on
hand if you have any sweet-cravings hit!
keto friendly candy
MAKES 8 SERVES:
1 pack sugar-free jelly Dissolve the sugar-free jelly and
01 gelatine powder in 1 cup of boiling
1 cup boiling water
1 tbsp gelatine water.
175g unsweetened low carb yogurt

Pour 1/3 of the jelly mixture into
6 drops vanilla stevia
02 your mould (I used a silicon loaf
mould) and place in the freezer to
begin setting quickly.
Add the yogurt and stevia drops to

03 the remaining jelly and mix to
combine. Take the jelly out of the
freezer and pour over the remaining
jelly yogurt mixture. Place back in
the fridge to set.
Once set, take out of the fridge and

04 cut into squares. Store in an airtight
container in the fridge. Lasts for up
to 5 days.
MACRO INFO
Serves 8:
Calories | 12 cals
Net carbs | 0g
Protein | 2g
Fat | 0g

choc chunk cookies
Sometimes you just need a cookie, and that's ok! These
cookies can absolutely fit into your daily calorie allowance.
cookie dough goodness
SERVES 18:
¼ cup keto sweetener Preheat oven to 175C / 340F and line a
01 baking tray with baking paper.
60g softened butter
½ tsp baking soda
(or 1 & 1/2 tsp baking powder) Mix all ingredients together well, leaving
¼ tsp salt 02 the chocolate chunks until last. Once the
2 tsp vanilla essence dough is well mixed, stir though the
1 egg chocolate chunks. Divide the mixture into
2 cups almond meal (or almond flour) however many cookies you’d like – whether
½ cup keto chocolate broken into chunks they’re big cookies or minis. The macros for
this recipe are based on 18 cookies.
Bake for approximately 7-10 minutes. Check

03 on the cookies after 5 minutes, as they can
burn quickly. Allow the cookies to cool in
the oven to help them crisp up more!
STORAGE NOTE:
MACRO INFO
Store cookies in an airtight container in the
Serves 18
fridge or pantry. The cookie dough can
Calories | 121 cals
also be frozen so that it's ready to go
Net carbs | 2g
whenever you want to make a fresh batch! Protein | 3g
Fat | 11g

no churn vanilla ice cream
Having a good recipe for an easy creamy delicious vanilla keto ice cream is a MUST!
You can add any add-ins you want to this ice cream to customise it too!
yaaas ice cream!
MAKES 6 SERVES: (1/2 cup / 120g serve):
1 cup regular cream (heavy whipping cream) In a bowl combine cream, vanilla, almond milk
01 and powdered sweetener. Using an electric
3 tbsp powdered keto sweetener
2 tsp vanilla essence beater, whisk all of the ingredients together until
¼ cup (60 ml) unsweetened vanilla almond fluffy. Pour into a freezer safe pan, cover and
milk (or you can use coconut milk) freeze for 3 hours. Let it sit for 5 minutes before
serving.
To make chocolate ice cream:

To make chocolate ice cream, whisk in 2 tbsps of
2 tbsp sugar-free drinking chocolate powder
02 Avalanche sugar-free drinking powder. Or use 2
or 2 tbsp unsweetened cocoa powder &
tbsps unsweetened cocoa powder and another 1
tbsp of powdered keto sweetener. Stir through
the vanilla ice cream base before freezing.
MAGIC CHOC SHELL

SERVES 2:
1 square Lindt 85%
1/2 tbsp coconut oil
Melt the chocolate and coconut oil together in
a small ramekin in the microwave for 1 min.
Drizzle over your ice cream!
per serve:
CHOC PB THICCSHAKE MACRO INFO
Handful of ice Serves 6 / per serve:
2 scoops chocolate whey protein powder Calories | 224 cals

Net carbs | 3g
2 tbsps peanut butter
Protein | 29g
Fat | 9g

jelly yogurt mousse
This tangy creamy low-calorie & keto friendly mousse is something
you can indulge in guilt-free every day if your heart desires!
pretty pink mousse
SERVES 2:
1 pack sugar-free jelly In a bowl mix the jelly crystals and boiling water
01 until the jelly is completely dissolved. Allow to
250g unsweetened yogurt
1 cup boiling water cool slightly, and then add your yogurt. With
an electric whisk or hand whisk, whisk the
mixture for a couple of minutes to add air and
froth it up.
Pour into ramekins or small dessert bowls. Or,

02 pour into one large bowl and divide it up later.
Allow it to set in the fridge for 1-2 hours.
Serve with some fresh or defrosted berries!

03
MACRO INFO
Per serve:
Calories | 47 cals
Net carbs | 1g
Protein | 6g
Fat | 2g

decadent choccy mousse
If you're craving something rich and chocolatey, this is exactly what you need!
It is soo decadent and yummy!
rich choccy mousse
SERVES 2:
2 egg whites In a bowl whisk the egg whites until they form
01 soft peaks. Add the powdered keto friendly
25g Lindt 85% sweetener and continue to whisk until shiny
30g (2 tbsp) yogurt and smooth. Set aside.
Put the chocolate into a heatproof glass bowl

02 and microwave for 15-30 secs to melt the
chocolate. Allow the chocolate to cool slightly
and then add the yogurt into the chocolate,
and stir together until smooth.
Fold the chocolate into the egg white as

03 carefully as you can, trying not to remove too
much air out of the whipped eggs.
When the mixture is incorporated and

smooth, divide into two dessert bowls or small
glasses. Let the mousse set in the fridge for 2
hours before topping with fresh or defrosted
berries and eating!
MACRO INFO
Per serve:
Calories | 91 cals
Net carbs | 2g
Protein | 5g
Fat | 6g

orange choc mousse
Growing up I loved jaffa lollies (orange coated chocolate candies) and this brings
back all of those memories - BUT it's completely keto friendly!
orange choc goodness!
MAKES 2 SERVES (or 4 smaller serves):

Dissolve the jelly crystals in ½ cup of boiling
1 pack sugar-free orange jelly
01 water. Add the chocolate drinking powder (or
½ cup boiling water
cocoa and sweetener if using that as a substitute),
250g yogurt (choose the lowest carb and
and stir until there are no clumps. Add 1 cup of
lowest sugar option)
cold water and set aside to allow the mix to cool
1 heaped tbsp Avalanche sugar-free drinking
slightly.
chocolate**
Optional: whipped cream to serve (this is SO
good!!!) Slowly add the yogurt to the jelly mix, whisking or
02 stirring, at the same time to ensure that the
Optional garnish: 25g chocolate, grated and
fresh orange zest to serve mixture is well-combined. Divide the mixture
between four dessert cups, and place in the fridge
**note: if you cannot access Avalanche sugar- to set for approximately 3 hours to set.
free drinking chocolate powder, or another
keto-friendly sweetened hot chocolate powder, When you are ready to serve, add any garnishes
you can substitute this with: 1 tbsp unsweetened 03 you would like. I love to add a some grated dark
cocoa powder, and 1-2 tbsps keto sweetener chocolate, orange zest, and/or some whipped
(depending on how sweet you would like it) cream with a little chocolate powder stirred
through!
Note: served with 2 tbsps of whipped cream is
only 124 calories, 1.6g net carbs, 12g fat, 3g
protein - it is SO good with the whipped cream,
trust me!!
MACRO INFO
Per 1/4 serve:
Calories | 19 cals
Net carbs | 1g
Protein | 2g
Fat | 1g

mint choc ice cream bars
These ice cream bars are soo delicious! I purchased my silicon ice cream mould from
AliExpress and it was the best decision ever! You can customise these bars however you like!
pep choc all ready!
SERVES 8:
1 cup regular cream (heavy whipping cream) In a bowl combine the cream, almond milk,
01 powdered sweetener, vanilla extract and mint
½ cup unsweetened almond milk
½ cup powdered keto sweetener extract. Using an electric whisk, whisk together
1 tsp vanilla extract until soft peaks form (this should take 3-5
½ tsp mint extract minutes).
¼ cup keto friendly chocolate chips
Pour into popsicle moulds and freeze for

** optional: you can take out the mint and have 02 approximately 4 hours.
vanilla choc chip ice cream bars, or replace the
mint with any kind of flavouring you’d like! You
can add 1 tbsp of any keto friendly coffee syrup
to make heaps of flavours from caramel,
chocolate macadamia, the options are endless!
STORAGE NOTE:
MACRO INFO
Store the ice cream bars in an airtight
Per serve:
container in the freezer.
Calories | 115 cals
Net carbs | 1.6g
Protein | 1g
Fat | 11g

instant choc cakeSometimes you just want cake.
Here's the answer for when that day rolls around!
SERVES 2:
Place the butter in a microwave safe bowl (a
2 tbsp butter
01 ramekin is great for this!) and microwave for 15
seconds until melted. Add the powdered keto
1 egg
sweetener, egg, vanilla and stir. Then add in the
½ tsp vanilla essence
almond meal, baking powder and chocolate
3 tbsp almond meal (or almond flour)
powder (or cocoa powder) and mix until your
½ tsp baking powder
wet batter forms.
1 ½ tbsp Avalanche sugar-free drinking
chocolate (or unsweetened cocoa powder, if
you're using cocoa powder add another 1 tbsp
Microwave the batter mixture for 1 minute
of sweetener if you'd like!) 02 to make an instant chocolate cake! Microwave
in increments of 30 seconds if not quite cooked.
Cut the chocolate cake in half, and top with
any toppings you’d like. Berries, nut butters and
cream (either runny or whipped are delicious!).
MACRO INFO
Per serve:
Calories | 153 cals
Net carbs | 4g
Protein | 6g
Fat | 12g

choc nut fudge slice
Here's a really easy no-bake keto friendly slice that you can whip up!
It's a great option to bring along to shared morning teas at work too.
choc nut slice
MAKES 16 SERVES:
175g sugar-free milk chocolate Add the chocolate and butter to a microwave
01 safe bowl and microwave in increments
175g sugar-free dark chocolate
55g unsalted butter or coconut oil of 30 seconds until everything is melted.
¼ tsp vanilla extract

1/3 cup coconut cream Allow chocolate to cool slightly and then stir
02 through the vanilla essence and coconut
1 cup chopped nuts of your choice (I used
walnuts, but could be any mix or cream. Add some nuts ad continue to stir (you
combination of pecans, almonds, macadamia can save some of these to scatter on the
and walnuts) surface for appearance if you’d like
too!).
Spread the mixture into a silicon baking

03 dish (I used a loaf pan) and place in the fridge
for 2 hours to set. Once set, take the slice out
and cut into 16 serves. Store in an airtight
container in the fridge. This slice can also be
frozen.
MACRO INFO
Per serve:
Calories | 179 cals
Net carbs | 2g
Protein | 3g
Fat | 17g

Healthy & Easy
SNACKS

homemade electrolytes
Electrolytes are a must on keto! You can buy your
own pre-made electrolytes, or make your own to have on hand!
MAKES APPROX 1L - 1.5L:
5 cups water Combine all of the ingredients
01 together in a bottle and store in the
120ml lemon juice
1/4 tsp Pink Himalayan salt fridge. Have 1-2 glasses a day when
1/2 tsp LoSalt beginning keto and from there
Flavour drops to taste (I used VitalZing water whenever you feel like you'd like a
drops in Mango and Peach, these are sugar- little boost.
free)
Supplementing with minerals known as electrolytes may be beneficial while following a

keto diet. This is because when carb intake is low, levels of electrolytes in the body –
especially sodium – can drop. And if this happens, you may not feel your best.
Being deficient in electrolytes can make you feel fatigued, weak, experience headaches
and/or have difficulty concentrating. Once you have adjusted into keto the need to have
electrolytes as regularly may not exist - however, it is helpful to have these particularly
after any intense workouts!

ranch & veggie dippers
Creamy ranch and low-carb veggie sticks are a match made in heaven!
Keep this ranch on hand as an easy salad dressing too!
low carb veggies ready!
MAKES 20 SERVES:
1 cup light olive oil Combine all ingredients EXCEPT
01 for dried herbs in a jar and using a
½ cup full fat coconut milk
1 raw egg (make sure it is room temp) stick immersion blender, blitz all
1 tbsp lemon juice ingredients. If you blitz the herbs
2 tbsp red wine vinegar the ranch dressing will turn a green
1 tsp garlic powder colour.
1 tsp onion powder

After you have whizzed up the
salt and pepper
02 ranch sauce, stir through the dried
herbs. You can use fresh herbs
Herb mix:
instead of dried if you prefer.
1 tbsp dried parsley
1 tbsp dried chives
1 tbsp dried dill Store in the fridge for up to 7 days!
03
MACRO INFO
Per serve:
Calories | 101 cals
Net carbs | 0g
Protein | 0g
Fat | 11g

speedy seed crackers
If you have friends coming over for some wine and cheese, then these cracks can be made at a
moment's notice! They're also amazing to have on hand for snacks throughout the week too.
easy peasy crackers
BASE INGREDIENTS PROCEDURE

MAKES APPROX 20 CRACKERS:
1 cup flaxseed In a bowl combine all ingredients.
01 Cover the mixture and allow it to sit
½ cup water
¼ tsp salt for 30 minutes for the ingredients to
¼ garlic powder combine. Preheat the oven to 160C
¼ tsp onion powder (325F) and line a large baking tray

with baking paper.
Spread the flax mixture on the

02 baking tray. You want the mixture
to be quite even in thickness; aim
for ½ cm in thickness, or ¼ inch in
thickness.
Bake the mixture for 20 minutes or

03 until the centre is no longer soft.
Allow it to cool completely and then
break into 20 pieces.
STORAGE NOTE:
MACRO INFO
These can be stored in an airtight
Per serve (5 crackers)
container for the next day, or in a sealed
Calories | 225 cals
freezer bag for up to 3 days.
Net carbs | 1g
Protein | 7g
Fat | 17g

easy cheese chips
This is such an unassuming recipe that is SO good and SO addictive!
It is normally the non-keto people who love these the most! They're very yummy!
SERVES 2:
50g colby cheese, grated Preheat the oven to 175 C / 340F and
01 line a baking tray with baking paper.
Multiply the recipe for however many serves

you want to make.
Divide the cheese into 10 equal balls
02 (5g each). Place some of the cheese
Note: you can also use real cheese squares (these
balls equal distance apart on the
are approximately 20g each), cutting them in
lined baking tray. I was able to fit
half on an angle for cheese chips.
approximately 3 balls across each
side of the tray (to cook 6 at a time).
Cook for 5-10 minutes until the

03 cheese is golden and crunchy.
MACRO INFO
Per serve:
Calories | 98 cals
Net carbs | 1g
Protein | 6g
Fat | 8g

ham & cheese roll ups
Mix this recipe up with any deli meat! You can enjoy these roll ups
cold, or pan fry them so that the cheese melts! Both ways are delicious!
melted cheese goodness
SERVES 1:
Slice of cheese (20g) If eating cold, combine ham and
01 cheese and roll up into a pinwheel
Slice of ham (approx 20g-25g)
type shape.
If eating hot, place slice of ham

02 down on non-stick frypan, and place
cheese on top. Fold in the sides
inwards. Either eat right away or eat
this cold too!
MACRO INFO
Serves 1
Calories | 101 cals
Net carbs | 1g
Protein | 9g
Fat | 7g

easy snack options
There are lots of snack options while following keto.
Don't feel limited!
bacon & guac
SNACK IDEAS MY APPROACH TO SNACKING
I definitely snack from time-to-time while

Boiled eggs following keto, especially on those days when
Devilled eggs I'm extra hungry!
Celery and peanut butter
Keto toast & spreads However, if you find yourself constantly hungry
Chocolate (keto friendly chocolate!) dipped after eating then I recommend that you look at
strawberries increasing your main meals (breakfast, lunch,
Cheeses dinner).
Salami
Deli meat slices Look to add more fats into your meals, as well
Handful of nuts (almonds are great) as some protein to help keep you fuller. One of
Low carb beef jerky the best things about keto for me was that I was
Protein bars no longer an empty pit that could not feel
Bacon & homemade guac satisfied and full! It is the most freeing thing
Pork rinds (especially the flavoured kind!) not having to eat all the time!
Keto friendly chocolate and peanut butter (or
other nut butters)
MACRO INFO WILL
VARY

thank you so m uch for pu rch as ing S hre d
with Keto & com mitti n g to th is journey !
Make sure you let me know via the Gram how

you found this plan. Drop me a line and fill me
in on your journey so far, I would love to hear
from you! Until next time, the rest is up to you!

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THY

06 Let's get started

11 What does keto look like 34 Planning & preparing

14 Fat is not the enemy

16 Getting into ketosis

18 Avoiding the keto flu

Unlike my sister, I hold weight in my lower half of my body. Especially in my

I hated summer, especially as my weight crept up higher and higher.

SHRED WITH KETO ｜ PAGE 4

SHRED WITH KETO ｜ PAGE 6

SHRED WITH KETO ｜ PAGE 7

SHRED WITH KETO ｜ PAGE 8

1. Cold turkey (just jump straight in); or

I personally took the slow and steady approach and

That same approach may work for you, or perhaps

STEP ONE: CONSULT

It is always a good idea to consult with your doctor/

Once I found that out, I wanted to stay the course

I’ll be honest, I was worried about making this

It was because of this thatI was able to stay keto

03 SHRED WITH KETO ｜ PAGE 11

- A person’s goals; The reason you subtract the fibre is that it is

Carbs For example; 100g (3.5 oz) of cauliflower contains 5

Protein 5g total carbs – minus 2g of fibre = 100g of

In New Zealand and Australia our food labels

6. Keto diets reduces insulin production.

04 SHRED WITH KETO ｜ PAGE 14

The truth is, I’d been doing it all wrong.

At first this was the aspect I struggled with the

However, to be successful on a keto diet, you

Adding fat back into your diet makes ALL the

Overcoming my fear of fat was definitely the

That is one of the brilliant things about

All I had to do to be successful was to add in

SHRED WITH KETO ｜ PAGE 15

05 SHRED WITH KETO ｜ PAGE 16

My personal approach has always been to allow

When I first started keto I did not do anything to

Choosing whether or not you will do something is

My honest belief is that when you're first starting,

Just because I'm sure you're curious what these

Intermittent fasting is discussed in its own chapter

An egg fast is a short-term diet (normally 3-5 days)

And exogenous ketones are commonly taken as a

SHRED WITH KETO ｜ PAGE 17

06 SHRED WITH KETO ｜ PAGE 18

SHRED WITH KETO ｜ PAGE 19

Eating more fat:

MCT oil is an excellent way to add fats into

STICK WITH THE PROCESS:

Don’t cheat, stick with it. The quicker your

If you cheat and have non-keto friendly

If you follow those steps I promise it will help

SHRED WITH KETO ｜ PAGE 20

07 SHRED WITH KETO ｜ PAGE 21

I'm addressing this here and now because

Foods: Keto friendly: Things to limit:

Vegetables Spinach, Broccoli, Cauliflower, Potatoes, Yams, Parsnips,