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ZERO CARB RECIPES

The Zero Carb (ZC) diet is an all-meat diet based on the premise that
humans evolved eating meat as a preference and choice, and plant
foods out of necessity during times of unsuccessful hunting or scarcity.

Most of our ancestors had to survive through repeated glaciations, and

seasons where access to plant foods have been highly variable. We can
assume that we subsisted and survived for a large portion of our
evolution mainly on the meat and fat of animals and fish that we hunted.

Thousands of people have adopted the Zero Carb diet in modern times,
and there are several reported benefits:

• Eliminating cravings and emotional eating

• Effortless weight and fat loss eating according to hunger - when

you want, and how much you want (also referred to as “ad libitum”)

• Improved and more stable energy levels, both physical and

cognitive

• Dramatic reduction in inflammation

• Improved cholesterol and triglyceride numbers

• Improved gut function and digestion (no more bloating, gas,

heartburn, diarrhoea, constipation)

• Mood improvements

• Elimination of snoring, joint pain and arthritis, migraines, acne and

eczema

• Major reduction or elimination of symptoms related to Myalgic

encephalomyelitis (ME), fibromyalgia and chronic fatigue.

Note: Some of these are documented, but most are anecdotal.

HERE IS A SHORT SUMMARY OF THE ZERO CARB DIET:

• No plant foods (no vegetables, fruits, berries, nuts, seeds or grains)

• Red meat (beef, lamb, wild game), with fattier cuts (15-20%+)
preferred as the foundation
• Poultry, pork, (fatty) fish, seafood, eggs and dairy as viable
alternatives. Some may want to eliminate eggs and dairy, though –
at least for a 30-day trial period.
• Cook beef rare. Cook pork and chicken well-done.
• 2-3 meals per day
• Eat according to hunger

There is no real concept of “breakfast”, “lunch” or “dinner” on this diet,

you can eat the same thing for all meals (meat). This may seem strange
to some of you, but that is actually one of the major benefits of the diet: It
takes a lot of the planning and worrying about what to eat on a meal-to-
meal basis completely off your mind.

You see, willpower is a resource that can be depleted if you constantly

have to decide what to do with yourself, so by automating the mundane
decisions such as what to eat every day, you will have more available
brainpower for the more important decisions in your life.

So what’s for breakfast?

Steak

Ok, and what’s for lunch?

Steak

How about dinner?

Steak

“It's Safe, It's Sane, It's Simple, and it Really Works”.

- Walter Voegtlin, The Stone Age Diet
Such a simple diet doesn’t really need any recipes, but you will find some
of my best recipes below for inspiration, and just to show you how easy it
really is.

Enjoy!

THE PERFECT STEAK

Serves 1 – time to prepare: <10mins

INGREDIENTS

• 0,5-1lbs (220-450g) rib-eye/entrecote or cut of your choice

• Salt and pepper to taste
• Butter, lard or tallow for frying
METHOD

1. Get a fresh and liberally marbled cut of beef, preferably from the
butcher, from a local farmer, or from the fresh food counter at the
local supermarket
2. Dry off the surface of the steak with some paper.
3. Rub rock or sea salt on both sides and let it sit on the kitchen
counter for at least an hour. It should be close to room
temperature.
4. Use a ceramic coated frying pan or cast iron skillet. Avoid Teflon or
some of the more toxic non-stick materials which will are less
durable and may give off gases during high heat frying. I also like
grilling meat, but it requires some more preparation.
5. I prefer to avoid high heat cooking as much as possible, but for the
first light searing to close the surface of the meat, you want to
crank it up high. You can turn down the heat when you have placed
the steak in the pan.
6. Liberally cover the pan with butter, clarified butter (ghee, usually
better for frying at higher temperatures), lard or tallow.
7. Sear the meat for 5-10 secs on both sides to close the meat
surface and retain juices and flavours. I tend to use a lid on the pan
for the main cooking, although I know this is frowned upon by
expert chefs.
8. Here are the recommended categories and cooking times, which
will have to be adjusted according to the particular cut of beef and
thickness:
a. Blue (my personal preference to retain flavours and
nutrients): Should still be a dark colour, almost purple, and
just warm. It will feel spongy with no resistance. About 1-
1,5min on each side.
b. Rare: Dark red in colour with some juice flowing. It will feel
soft and spongy with slight resistance. About 1,5-2,5mins on
each side.
c. Medium-rare: A pinker colour with a little pink juice
flowing. It will be a bit soft and spongy and slightly
springy. About 2-3mins on each side.
9. Remove the frying pan from the hot plate and let it rest for 5
minutes to allow the juices to reabsorb.
 10. Sprinkle some pepper on it.
11. Growl and roar like the wild Viking you are, slice into the
meat with your battle axe, and tear into The Perfect Steak as the
bloody juices trickle down your beard.

STEAK TARTARE

Serves 1-2 people – time to prepare: <70 mins

INGREDIENTS

• 1lbs of FRESH cut of meat of your choice, minced or finely

chopped
• 1 egg yolk
• 1tsp Dijon mustard
• 1tsp balsamic vinegar
• 1tsp Worcestershire Sauce (optional – but adds some great
flavours
• Salt and pepper to taste
METHOD

This is a food for the true carnivores: Raw meat!

Although I think the scare mongering about bacteria in raw meat is

unfounded, especially in beef (chicken and pork might be a different
story), I still advise you to get only the freshest cuts from the butcher or
the fresh food section of your local supermarket, and to grind or mince it
yourself. Inform them that you are going to use it for tartare, and they will
select the best one for you.

Most use leaner cuts of meat and then add fats, but I prefer to use a
fattier cut of meat. Just avoid the sinewy cuts if you want a tender tartare
that melts in your mouth.

Most recipes require capers, shallots, parsley, olive oil and the like – but
we carnivores don’t need no stinkin’ veggies.

1. Salt the meat liberally on both sides.

2. Place the beef in the fridge for an hour. You don’t want it to cure!

3. Meanwhile, make the dressing: combine the Dijon mustard,

balsamic vinegar, and Worcestershire Sauce in a small bowl.

4. Slice the meat thinly against the grain. Cut each slice into strips
and then dice those strips as finely as possible until you get a
coarse consistency.

5. Place the meat in the bowl with the marinade, and add the egg
yolk.

6. Mix well and press the mixture lightly with a fork into round cookie
cutters (4-6 depending on the size), then carefully remove the
cookie cutter.

7. Serve chilled (put back in the fridge for 15 minutes if needed), and
thump your chest like the barbarian you are!
MEATZZA

Serves 2 people – time to prepare: <30 mins

INGREDIENTS

• 1lbs (450g) ground or minced beef

• 1oz/6-8 slices chorizo or pepperoni
• 2 eggs, lightly beaten
• 4oz cheddar or mozzarella cheese
• Butter, for greasing
• 1 clove garlic, crushed
• Salt liberally
• Pepper to taste
• 1tsp dried oregano
• A handful of chopped fresh basil
 • A handful of chopped fresh coriander
• Optional: 1 tbsp grated parmesan (dairy product)
• Optional: 1 crushed tomato and/or sundried tomatoes (obviously
not applicable to the most hardcore carnivore)

METHOD

1. Preheat the oven to 220ºC/gas mark 7/425ºF.

2. In a large bowl, combine the minced beef and eggs. Grate in (or
mince and add) the garlic and add some salt and pepper. Just lightly mix
it or the meat will become too dense and lose flavour.

3. Butter a baking tin of about 28cm / 11 inches diameter and press

the meat mixture lightly into it to cover the bottom, the same way you
would work a flour-based pizza crust.

4. Make sure you've drained most of the liquid from the chopped
tomato, then mix in the oregano, some salt and pepper, and spread it
lightly on top of the meat base. Spread the pepperoni/chorizo,
mozzarella or cheddar slices on top.

5. Bake in the oven for 15-20 minutes. The meat should be lightly
cooked through, and the cheese melted (we don’t want it to burn).

6. Let it sit for 5 minutes so the flavors can diffuse into the meatzza,
then sprinkle the basil and coriander leaves on top before cutting into
wedges, like a regular pizza.

7. Let the mouth orgasm consume your senses!

SLOW COOKED LAMB SHANK

Serves 2-4 people – time to prepare: 4-12 hours (but it’s set and forget if
you have a Crock Pot with a timer)
INGREDIENTS

• 2-5lbs (1-2kg) leg of lamb or shank

• Salt and pepper to taste
• Rosemary twigs and garlic buds for added flavor (purists will avoid
this - I personally consider these additions harmless)
• A few tablespoons of white wine or balsamic vinegar (also optional)

METHOD

The slow cooker or Crock-Pot is the perfect way to achieve fall-off-the

bone tender meat from even the toughest meat full of connective tissue
and bone. Leg of lamb or shanks are the perfect candidate for long, slow
braising to tenderize the tough meat and to release collagen-rich broth
from the bones.

Slow cooking tough cuts of meat on the bone is one of the oldest cooking
techniques known, and preserves more nutrients than high heat cooking.

Modern slow cookers have different temperature settings, and a timer

that will switch it into heating mode when it is finished. This allows you to
prepare everything in the morning, and have a wholesome, nutritious
meal ready when you get home for dinner.

1. Simply cover the bottom of the Crock Pot with lamb shanks,
sprinkle with salt and pepper (and add the optional rosemary, garlic
and vinegar), and fill with water until it covers the meat.
2. Some also prefer to lightly brown the meat in a skillet or frying pan
with butter to improve flavor, and I can highly recommend this extra
step.
3. Set the temperature to high or low (it will achieve the same end
temperature, just at different speeds) depending on how tough the
meat is and how many people you want to serve (or how big and
hungry you are), and let it simmer for anywhere from 4 to 8-12
hours.
The longer you let it cook, the more tender the meat will be and the more
nutrients the bone broth will contain. The problem with cooking meat for
longer time is that it does degrade some of the nutrients, just as with high
temperature cooking, so one option is to set it to the low setting and 4
hrs (it will switch to warm automatically), then leave the bones in for
another 12-24hrs to make the bone broth richer.

Enjoy!

BORGE’S BACON AND BRIE BURGER BONANZA

Serves 1-2 – time to prepare: <15mins

INGREDIENTS

• 0,5-1lbs (220-450g) of minced or ground beef (15-20%+ fat is best)

• 1-2 eggs
• 30-60g (1-2oz) bacon (variation tips: diced chorizo or pepperoni)
• 30-60g (1-2oz) brie (feta cheese is also awesome)
• Salt and pepper to taste (the bacon and cheese will add plenty of
salt, so you would use less added salt than for a steak)

METHOD

1. You can use ground beef or grind your own meat (tougher cuts of
meat are great for this).
2. Mix in 1-2 eggs for binding and shape into 1,2-2,5cm/½-1” thick
burger patties. You could also add some of the brie/feta cheese to
the meat, which will melt into the meat and really enhance the
flavor experience.
3. Fry the bacon first, and then fry the burgers in the bacon fat.
4. As mentioned in The Perfect Steak recipe, to preserve flavor,
juices and nutrients we don’t want to overcook the meat. We have
all been told that ground meat has a higher bacterial count, and
although I think this is scare-mongering as long as you use fresh
cuts of meat and clean utensils and kitchen surfaces, I will make a
standard recommendation to cook burgers medium-rare instead of
blue-rare as with steaks.
5. For a medium-rare burger with a slightly pink center: 3-5mins on
each side depending on the thickness of the burger.
6. The last 30 seconds, turn off the heat and sprinkle the cheese on
top, then cover with a lid to allow the cheese to melt into the
burger.
7. Remove from the frying pan. Sprinkle some cheese on the plate,
place the burger on top, and sprinkle the bacon bits carelessly all
over the place like you just don’t care about how pretty it looks.
8. Wolf it down like the predator you are (imagine the brie or feta
cheese are actually a goat or a sheep, if you are so inclined).
GRILLED MACKEREL

Serves 1-2 people – time to prepare: 10-20mins

INGREDIENTS

• 1-2 mackerel fillets or whole fish

• Salt and pepper to taste
• Rosemary, thyme and/or crushed garlic for added flavor (purists
will avoid this)
• Lemon juice (also optional)
METHOD

Mackerel is a fatty fish, depending on the season – autumn is the peak

season here in Norway (and Norwegian mackerel is considered the best)
where it can be up to 30% fat. It is rich in vitamin D, and also ranks at the
top in omega-3 content with up to 6-8g per 100g/3oz – compared to the
relatively paltry 1-2g in the same serving of salmon.

Zero Carb proponents claim that omega-3 needs are minor due to the
metabolic efficiency on this diet, but since we don’t really have any good
research confirming this I will recommend that you try to eat get 100-
150g of fatty fish once or twice a week. With mackerel, this should easily
cover your needs.

Preparing mackerel is really simple. Just put it in the oven and bake it for
10-20mins. Even if you don’t get out all the bones they are really soft and
shouldn’t be a problem to chew. If you are using whole mackerel, you
need to gut and rinse it thoroughly.

1. Preheat your oven to 400F/200C

2. Line a baking sheet with parchment paper or aluminum foil, or use
a glass or ceramic baking dish, and cover it lightly with butter or
ghee.
3. (Optional) Squeeze some fresh lemon on the flesh and rub it with
rosemary, thyme and crushed garlic.
4. Lay the mackerel fillets skin side up on the baking sheet and
sprinkle salt and pepper on the skin.
5. Roast the mackerel for 10mins (fillet) or 20mins (whole fish) until
the skin is crispy. Make sure you don’t overcook it, the flesh should
be juicy and fall apart easily when you poke it with a fork and not
dry and leathery.
6. You may want to squeeze some lemon juice over it before serving,
but this – again – is optional.
7. The crispy skin tastes great, but you may want to remove it and
any remaining bones before eating. The purists will devour it
whole, barely chewing it, of course…
NORWEGIAN LIVER PATÉ

Serves 2-4 people – time to prepare: <1hr

INGREDIENTS

• 450g/1lbs liver – pork originally, but some prefer chicken (smoother

taste)
• 100g/3oz bacon
• 4-5 anchovies
• 1,5 teaspoon sea or rock salt
• ½ teaspoon ground pepper
• 1 teaspoon cinnamon
• 1 teaspoon (approx. 1cm-1/2 inch) finely chopped fresh ginger
• ½ teaspoon allspice
• 2 eggs
• 60g/2oz melted butter/ghee
• Optional: 1-2 cloves of crushed garlic, or garlic powder

METHOD

I know liver is an acquired taste for most people, but it is nutrient

powerhouse and worth including in your food rotation once in a while. It
is, in fact, so loaded with vitamins that I would advise you to limit
consumption to once a week or even once a month, depending on your
health status. Simply slice the paté into 50-100g/2-4oz pieces and store
it in the freezer. Unthaw a slice and add it to your beef or egg meals to
boost it nutritionally.

If you prepare it properly, liver can be quite tasty, and served as liver
paté the consistency is smooth and creamy. The cinnamon is the secret
trick to round off and neutralize the liver taste some of you might find a
little too strong.
 1. Wash and rinse the liver thoroughly.
2. Fry the bacon in butter/ghee until crispy. Optional: add the crushed
garlic at the very end.
3. Run the liver, spices, anchovies and eggs in a food processor or
blender until smooth. Add the bacon and fat drippings at the very
end and run it for a few more seconds so there are no large chunks
or pieces left.
4. Pour the mix in a ceramic or nonstick bread pan or similar,
depending on what consistency you want. For a drier paté, use a
wider and flatter pan.
5. Bake in oven for 45 minutes at 160C/320F
6. Let it rest on the kitchen counter for 10-20mins before serving.

These recipes were served to you by:

Borge A. Fagerli
Coach, Mentor and Author
www.borgefagerli.com

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