Top 17 Keto Diet Recipes

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The Top
Ketogenic Diet Recipes 2017
Jeremy Stone
http://www.shortcuttoketosis.com/

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© Copyright 2017 Jeremy Stone All rights reserved.
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The material on this book is for informational purposes only. As each individual situation is
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may result from the use or application of the information contained herein.

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Table of Contents
Why this book? ....................................................................................... 5
Chapter 1: What is the Ketogenic Diet?.................................................... 7
Chapter II: Breakfast Recipes .................................................................9
Denver Omelet ..........................................................................................................9
Berries and Cream Keto Mug Cake.........................................................................10
Mexican Breakfast................................................................................................... 11
French Toast Pancake.............................................................................................12
Frittata Cups ...........................................................................................................13
Liverwurst Omelet ..................................................................................................14
Cream Cheese Cinnamon Pancakes ....................................................................... 15
Chapter III: Lunch Recipes ................................................................... 16
Chicken Avocado Casserole ....................................................................................16
Provolone Keto Sirloin Steak..................................................................................18
Cajun Grits ..............................................................................................................19
Lettuce Wrapped Tuna-Avocado............................................................................21
Almond Cheesy Chicken ........................................................................................ 22
Chapter IV: Dinners..............................................................................24
Cauliflower Fried Rice ........................................................................................... 24
Cheesy Broccoli and Hamburger Casserole .......................................................... 26
Skillet Steaks with Gorgonzola Cheesy Herbed Butter ......................................... 28
Creamy Bacon-Spinach Keto Dish......................................................................... 29
Mustard-Honey Ham............................................................................................. 30
Salmon and Eggplant Curry ...................................................................................31
Green Mango Keto Salmon Strips ..........................................................................32
Pistachio-Crusted Salmon ......................................................................................33
Chicken Georgia..................................................................................................... 34
Chapter V: Snacks/Desserts..................................................................36
Chocolate Chunk Cookies ...................................................................................... 36
Mozzarella Pepperoni Skillet Pizza.........................................................................37
Spiced Ginger Cookies ........................................................................................... 38
Wal-nutty Coconut Brownies ................................................................................ 39
Pizza Balls............................................................................................................... 40
Chapter VI: Conclusion......................................................................... 41

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Why this book?
For years we were told that fats are bad for us and to be healthy we should eat more carbs.
But as our knowledge of science and nutrition advanced, we now know fats aren’t as bad
as we once thought! This is where the Ketogenic Diet comes in. Scientific studies now
show the dangers and risks associated with simple carb diets. At the same time many there
are many studies that show the health benefits of a high fat low carb diet, including:
• Increased Energy and Focus
• Increased Weight Loss
• Lowered Blood Sugar Levels
• Decrease in Hunger
• Lowered Bad Cholesterol Levels
• Reduction in Acne and Skin Inflammation
After reading several Ketogenic recipe books I became disappointed because there was so
much information that I wanted to know but wasn’t included in the books. I found myself
researching the nutritional information for each recipe I was interested in just to make
sure I wasn’t eating too many carbs.
I wanted to make a Ketogenic recipe book that was helpful not only to beginners thinking
about starting the diet, but also to people who have been on it for years but are looking
for cool recipes that had all the macro- and micronutrients right there in front of their
face.
This book contains proven tips and strategies on how to eat well on a Ketogenic Diet. You
will read straightforward information on the diet, what to expect, and a few delicious
recipes to keep you going.

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Make sure to follow me on Twitter for all the latest news, tips and more recipes
@JeremyStoneEat and visit my blog at www.ShortcutToKetosis.com

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Chapter 1: What is the Ketogenic Diet?
If you are anything like me, you’ve been on diets before and know that they don’t work.
They don’t work because they take too much willpower to keep it going in the long term.
I come from an old school family where you don’t leave anything left on the plate. That’s
how my problem of over eating started, and it affected me my whole life.
What makes the Ketogenic Diet work is that it isn’t a diet in the traditional sense of
the word. There is no calorie counting, no going to bed hungry, no feeling guilty after
having a big meal. The Ketogenic Diet works because it changes how our bodies process
energy. This method of eating is not so new and has been around for thousands of years.
Unfortunately, modern society is selecting convenience foods generally loaded with
carbohydrates and refined sugars. Today, eating is often done on the run. Convenience is
what sells and manufacturers satisfy consumers’ demands. These convenience foods
come with preservatives, dyes, added refined sugar, salt and processed grains. While it
may be convenient to our schedule, these foods are not convenient for our body to
process.
The Ketogenic Diet may sound complex and technical; but simply put, this diet is
feeding your body foods that it can process more easily. The human body is made to
function using food for fuel, which in turn gives us energy. The Ketogenic Diet optimizes
this process with the result of more energy. There are four sources of fuel for the
body: carbohydrates, fat, protein and ketones. Most carbohydrates are grains and sugars
that are burned off by the body first or the excess is stored as fat. Fats are in nuts, seeds,
meats, poultry, seafood, dairy and oils. Protein is in meat, poultry, seafood, legumes, eggs,
dairy, processed soy products, nuts, and seeds. Fats and proteins are efficient sources of
energy utilized better than carbohydrates.
But what are ketones? Ketones occur when fat in the body is broken down. The result
of a Ketogenic Diet is that fat and ketones become the main source of fuel for the body.
The key to eating a Ketogenic Diet is to consume more fats, some protein and little
carbohydrates. This allows the body to be in a state of nutritional ketosis. This style of
eating has become more common in the “dieting world.” For years, this is how the medical
community has managed medical conditions such as diabetes and epilepsy.

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Before you start…
The Ketogenic Diet is an effective way to lose weight, but when you make dramatic
changes to your diet, there can be mild side effects that you should be aware of as your
body enters ketosis.
Make sure that before you start any diet that you consult with your family
doctor first.
At the beginning of your Ketogenic Diet, you may experience like headaches, and a loss of
energy. This is common when people first start out because your body is going through a
sugar/glucose withdrawal, and just like an addict getting off of a drug, you may feel worse
before you feel better! To help counter this take multi vitamins to help with fatigue, and
use a good MCT Oil once a day to help with the grogginess.
Leg cramps can also be an issue. This may be caused by a lack of potassium. Prevent these
leg cramps by taking a multivitamin that contains potassium. Don’t eat bananas for your
potassium intake because bananas are full of natural sugars.
Some people experience constipation when they begin a Ketogenic Diet. When you are on
the diet, you may not get enough fibre that comes from eating carbohydrates. Be sure to
eat enough green leafy vegetables to provide the fibre that you need. I find that a little
MCT Oil also helps with this!
The best way to start is to ease your way into the Diet. First start off by making one meal
fully Ketogenic. Then the next day don’t drink any sweet drinks. After that make two meals
that are Ketogenic so by the 4th or 5th day your diet is fully Ketogenic. I find this helps to
get people into the Diet that don’t have much will power (like myself) and you will slowly
start to notice the diet work its magic as you won’t get hungry as much as you would on
the first day.

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Chapter II: Breakfast Recipes
Denver Omelet
Prep Time: 05 minutes Cook Time: 10 minutes
Serving Size: 154 g Serves: 4; Calories: 258; Total Fat: 20.4 g
Saturated Fat: 5.8 g; Trans Fat: 0 g; Protein: 15.7 g
Total Carbs: 3.9 g; Net Carbs: 2.8 g; Dietary Fiber: 1.1 g; Sugars: 1.9 g
Cholesterol: 344 mg; Sodium: 481 mg; Potassium: 234 mg; Iron: 13%
Vitamin A: 23%; Vitamin C: 28%; Calcium: 12%
Ingredients:
• 8 olives, black, pitted, chopped
• 8 eggs, large
• 2 ounces’ ham, lean, sliced
• 3 green onions, chopped
• 1/4 cup Mexican blend cheese, low fat
• 1/2 red pepper (or any color), seeded, chopped
• 1 tablespoon parsley, chopped
• 2 tablespoons olive oil
Direction:
1. In a medium mixing bowl, beat the eggs together.
2. Grease a large non-stick skillet with cooking spray. Place over medium heat
3. Put in the peppers. Cook for about 3 minutes or until soft.
4. Add in the ham, black olives, and green onions. Stir and spread out evenly.
5. Pour the egg mixture over, covering the vegetables. Cook for about 2 minutes or until
the eggs are cooked through. Top with grated cheese. Cut into for wedges. Serve.
This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes
for Beginners”. Check it out it here:
http://amzn.to/2qqmpfQ

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Berries and Cream Keto Mug Cake
Prep Time: 5 minutes; Cook Time: 5 minutes
Serving Size: 124g; Serves: 4; Calories: 251
Total Fat: 16.8g Saturated Fat: 8.5g; Trans Fat: 0g
Protein: 22.7g; Net Carbs: 5.2g
Total Carbs: 5.7; Dietary Fiber: 0.5g; Sugars: 4.7g
Cholesterol: 177mg; Sodium: 94mg; Potassium: 355mg
Vitamin A: 10%; Vitamin C: 3%; Calcium: 3%; Iron: 8%
Ingredients:
• 2 large eggs
• 1 tablespoon Swerve
• 2 tablespoons ghee, melted
• 2 tablespoons cream cheese
• ¼ cup almond flour
• ¼ cup mixed berries
• ¼ cup heavy whipping cream
• 5/8 pounds (10 ounces) ground pork
• Coconut oil, for cooking the pork
Directions:
1. Cook the ground pork with coconut oil using the SAUTE mode until browned. Transfer
into a bowl and set aside. Wash the inner pot, dry well, and return into the housing.
2. In a blender, blend the eggs with the melted ghee, Swerve and cream cheese.
3. Transfer the mixture into a large, heat-proof mug. Stir in the almond flour, ground
pork, and berries.
4. Place the dish in the pressure cooker. Using the STEAM setting, set the pressure on
HIGH and set the timer to 5 minutes. When done, remove the mug from the pressure
cooker and set it aside to cool.
5. Whip the whipping cream until soft peaks form.
6. Top your Berries and Cream Keto Mug Cake with whipped cream before serving.
This recipe comes from the book “Ketogenic Diet: Over 100 Pressure Cooker Diet
Recipes”. Get it here:
http://amzn.to/2s4WZBA

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Mexican Breakfast
Prep Time: 20 minutes Cook Time: Low for 5 hours; high for 2 1/2 hours
Slow Cooker: 4-quarts
Serving Size: 144 g Serves: 10; Calories: 269
Total Fat: 21.2 g Saturated Fat: 7.6 g; Trans Fat: 0.1 g; Protein: 16.3 g
Total Carbs: 3.7 g; Dietary Fibre: 0.6 g; Sugars: 2.4 g; Net Carbs: 3.1 g
Cholesterol: 206 mg; Sodium: 615 mg; Potassium: 272 mg
Ingredients:
• 1 cup cheese of choice
• 1 cup heavy cream
• 1 cup salsa
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon coriander
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 10 eggs
• 12 ounces sausage
• 2 tablespoon olive oil, plus more
Toppings:
• Sour cream
• Avocado
• Salsa
• Cilantro
Directions:
1. In a large skillet, cook the sausages over medium heat until they are no longer pink.
2. Add in the salsa and the seasonings. Set aside. Allow to cool slightly.
3. In a large mixing bowl, whisk the milk and the eggs together.
4. Add in the cooked pork and the cheese. Stir well to combine.
5. Grease the bottom of the slow cooker with the olive oil.
6. Pour in the mix. Cover and cook for 2 1/2 hours on high or for 5 hours on low. Serve
with toppings.
This recipe comes from the book “Ketogenic Diet: 60 Delicious Slow Cooker Recipes For
Fast Weight Loss”. Get it here:
http://amzn.to/2rMIO7f

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French Toast Pancake
Serving Size: 164 g; Serves: 1; Calories: 397
Total Fat: 9.3 g Saturated Fat: 19.4 g; Trans Fat: 0 g
Protein: 15.9 g; Net Carbs: 7.4 g
Total Carbs: 9.3 g; Dietary Fibre: 1.9 g; Sugars: 5.7 g
Cholesterol: 390 mg; Sodium: 294 mg; Potassium: 241 mg;
Ingredients:
• 2 eggs
• 2 ounces cream cheese
• 1 tablespoons coconut flour
• 1/2 teaspoon cinnamon
• 1/2–1 packet Stevia
• Sugar-free maple syrup or butter
• Salted butter or coconut oil
Directions:
1. Put all of the ingredients in a blender. Blend until smooth.
2. In a non-stick skillet or pan, heat the salted butter over medium high.
3. Pour 1/2 of the batter into the skillet. Cook for 2 minutes, flip, and cook for 1 minute
more on until the pancake is cooked. Top with butter.
This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check
it out here: http://amzn.to/2rvtz2z

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Frittata Cups
Prep Time: 20 minutes; Cook Time: 18-20 minutes
Total Fat: 27.6 g; Saturated Fat: 17.2 g; Trans Fat: 0 g Protein: 16.4 g; Net Carbs: 2.8 g
Total Carbs: 4.2 g; Dietary Fiber: 1.4 g; Sugars: 1.4 g
Ingredients:
• 1 cup baby spinach, briefly chopped
• 1 cup frozen cauliflower, diced to the size like corn
• 1/3 cup heavy cream
• 1/3 cup your choice of cheese, shredded
• 3 slices ham, OR your deli meat of choice (turkey or roasted beef), roughly
chopped
• 4 eggs, large-sized
• Salt and pepper, to taste
Directions:
1. Preheat the oven to 350F.
2. Grease 8 muffin cups of a muffin tin or line them with muffin liners.
3. In a large-sized bowl, mix the eggs and the cream until well combined. Add the rest of
the ingredients and mix well.
4. Spoon the batter into the prepared muffin cups, filling each cup up to 3/4 full. Transfer
5. The muffin tin into the preheated oven and then bake for about 18-20 minutes.
6. When the frittata cups are baked, transfer the muffin tin onto a wire rack and let
completely cool. When cooled, run a paring knife around the edges of the frittata and
release them from the muffin cups.
Storing: Put the cups in an airtight container and keep in the refrigerator for 3-4 day.
To freeze, securely wrap the cups with freezer or foil, or put them in a freezer bag. Label
the packages with the recipe name and date cooked and freeze for about 1-2 months.
Reheating: When ready to serve, let thaw completely at room temperature.
Alternatively, you can unwrap the cups, put on a microwavable paper towel, napkin, or a
plate, and microwave each for 30 seconds on HIGH. You can also reheat in a
conventional oven. If wrapped with foil, keep the foil and heat in a 350F oven for about
10-15 minutes or until heated through.
This recipe comes from the book “Ketosis: The Essential Keto Meal Prep Guide Spend
Less Time in the Kitchen and More Time Living Life”. Get it here:
http://amzn.to/2rvNOgQ

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Liverwurst Omelet
There is a reason why you should incorporate liver into your breakfast egg meals. It
packs your low-carb breakfast with not just the fat you need, but also with a whopping
313% of vitamin A and 30% of vitamin C as well. This omelet is also very high in
vitamin B12, B3, B5, the antioxidant selenium, and a good source of other vitamins
and minerals.
Total Fat: 49 g Saturated Fat: 17.9 g; Trans Fat: 0 g
Ingredients:
• 2 ounces liverwurst, sliced
• 2 large eggs
• 1/2 medium tomato, sliced
• 1 tablespoon Parmesan cheese, grated
• 1 tablespoon mayonnaise
• 2 tablespoon bacon grease or butter
Directions:
1. Whisk the eggs. Heat the bacon grease or butter in a skillet over medium heat. Cook
until the omelet is almost done.
2. Put the liverwurst over the omelet. Top with the tomato. Fold the omelet and continue
cooking until thoroughly cooked.
3. Top with the mayonnaise and the cheese. Serve.

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Cream Cheese Cinnamon Pancakes
Prep Time: 05 minutes; Cook Time: 15 minutes; Serving Size: 37 g; Serves: 4
Calories: 87; Total Fat: 7.1 g Saturated Fat: 3.8 g; Trans Fat: 0 g
Protein: 3.8 gTotal Carbs: 1.8 g; Net Carbs: 1.8 g
Dietary Fiber: 0 g; Sugars: 1.2 g; Cholesterol: 97 mg;
Sodium: 73 mg; Potassium: 48 mg; Iron: 3%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 3%
Ingredients:
• 2 large eggs
• 1/2 teaspoon cinnamon
• 1 tsp Swerve
Directions:
1. Put all of the ingredients in the blender. Blend until the mixture is smooth. Let rest
for about 2 minutes to settle the bubbles.
2. Pour 1/4 of the batter into a greased non-stick skillet. Cook for about 2 minutes or
until golden. Flip and then cook for 1 minute more. Repeat the process with the
remaining batter.
3. Serve with sugar-free swerve and fresh berries.

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Chapter III: Lunch Recipes
Chicken Avocado Casserole
Each serving of this dish is high in niacin, phosphorus, and selenium, and very high in
vitamin C. The avocado layer will stay good.
Total Fat: 78.5 g; Saturated Fat: 30 g; Trans Fat: 0 g
Protein: 53 g; Net Carbs: 9.8 g
Total Carbs: 24.1 g; Dietary Fiber: 14.3 g; Sugars: 3 g
Cholesterol: 186 mg; Sodium: 627 mg; Potassium: 1461mg
Ingredients:
• 1 medium-sized onion
• 1 medium-sized pepper
• 1 tablespoon hot sauce
• 1 pound chicken thighs, boneless, skinless, cooked
• 4 small avocados
• 1/2 pound (8 ounces) cheddar cheese
• 1 cup (8 ounces) sour cream
Directions:
2. Cook the chicken thighs. You can bake them in the preheated oven for 1 1/2 hours with
some water in a baking dish. Alternatively, you can slice the chicken into cubes and
then pan fry until the meat is no longer pink and the meat juices run clear.
3. Peel the avocados, cut into halves, and then slice into thin strips.
4. Grease a baking dish and then line the bottom of the dish with the slices of avocado –
reserve any extra.
5. Slice the onions and the peppers into strips and fry in a pan until the onions are
caramelized.
6. Put the chicken into a large-sized bowl and shred.
7. Add the rest of the ingredients, including any reserved avocado, and combine. Spoon
the mixture over the slices of avocado layer in the baking dish.
8. Bake in the preheated oven for 20 minutes.

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Freezing: Let the casserole cool completely and then slice into serving size portions.
Transfer the portions into a baking sheet lined with parchment paper and flash freeze.
Wrap each slice with a plastic wrap, put into a large freezable bag, label, and freeze.
Reheating: When ready to serve, thaw in the fridge overnight. Reheat in the
microwave until heated through. Alternatively, you can put a needed serving in a
nonstick pan, cover with the lid, and turn the flame on of the stove on the lowest heat.
Let the casserole slowly heat until heated through. I like reheating mine on the stovetop
because the bottom gets browned and crunchy. If reheating in the stovetop, place in a
nonstick skillet with the avocado slices on the top.
http://amzn.to/2rvNOgQ

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Provolone Keto Sirloin Steak
Total Fat: 23.0g Saturated Fat: 11.6g; Trans Fat: 0g
Total Carbs: 3.0g; Dietary Fiber: 0g; Sugars: 0.8g

Ingredients:
• 2 pounds beef sirloin steak
• 4 tablespoons mayonnaise
• 2 tablespoons Dijon mustard
• 3 ½ cups provolone cheese
• 8 cups plain cauliflower rice, for serving
• 1–2 cups water
Directions:
1. Place a steamer base basket and 1 to 2 cups of water in your pressure cooker.
2. Smother your steak pieces with mayo and mustard and arrange the steak pieces in a
baking tray.
3. Top each piece with a slice of provolone cheese and place the baking tray on top of the
steamer basket.
4. Close and lock the lid and seal the valve of your pressure cooker.
5. Set the pressure cooker to MEAT function at HIGH and set the timer to 20 minutes.
6. When done, release the pressure with the Natural Release Method.
7. Open the pressure cooker lid and immediately transfer the steak pieces to a serving
platter or onto individual serving plates. Serve with your cauliflower rice.

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Cajun Grits
Prep Time: 5 minutes Cook Time: Low for 7 hours
Slow Cooker: 1-quart; Serving Size: 275 g Serves: 8; Calories: 283
Total Fat: 23.4 g Saturated Fat: 14.7 g; Trans Fat: 0 g; Protein: 11.6 g
Total Carbs: 6.8 g; Dietary Fibre: 0.8 g; Sugars: 2 g; Net Carbs: 6 g
Ingredients:
• 1 1/2 cups soy grits
• 12 ounces grated cheddar cheese + more
• 2 cups cream
• 2 teaspoons salt
• 4 tablespoons of butter
• 6 cups water
Directions:
1. Grease the slow cooker with non-stick cooking spray.
2. Add in the water, salt, and soy grits.
3. Cook for 7 hours or overnight on low.
4. Before serving, remove lid. Add the butter, cream, and the grated cheese.
5. Serve with additional grated cheese or butter.

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Teriyaki Chicken
Total Carbs: 2.5 g; Net Carbs: 1.8 g;Dietary Fiber: 0.7 g; Sugars: 0.0 g
Ingredients:
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/8 teaspoon black pepper, ground
• 2 pounds chicken breast, boneless, skinless
• 2 teaspoons sesame seeds, toasted
For the sauce:
• 3 tablespoons soy sauce, low-sodium
• 2 tablespoons Splenda (3 packets stevia)
• 1 tablespoon rice vinegar, seasoned
• 1/2 cup chicken broth or vegetable broth, reduced sodium
• 1 teaspoon cornstarch
• 2 teaspoons dark sesame oil
Directions:
1. Except for the sesame oil, whisk together the rest of the sauce ingredients. Add in the
sesame oil. Whisk again. Set aside.
2. With a meat mallet, flatten the chicken breasts to ¼- inch thickness. Pat dry with a
paper towel. Season with the pepper and the garlic powder.
3. Over medium-high heat, heat the skillet. Put the chicken and cook for about 3 minutes
each side.
4. Pour the sauce into the skillet. Stir. Reduce the heat to low. Cook for about 3-4 minutes
or until the sauce is thick and the chicken is cooked through.
5. Transfer the chicken into plates. Spoon the sauce over the meat. Sprinkle with sesame
seeds. Serve.

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Lettuce Wrapped Tuna-Avocado
Serving Size: 153 g (per wrap); Serves: 1; Calories: 285
Ingredients:
• 2 butter lettuce leaves
• 1/2 medium avocado
• 1/2 lime
• 1/2 jalapeño, diced small
• 1 scallion, thinly sliced
• 4 ounces wild albacore tuna, canned in water, drained
• 2 tablespoons ghee
• Black pepper, freshly ground
• Kosher salt
Directions:
1. Put the tuna in a medium sized bowl. With a fork, gently break the fish into pieces.
2. Add the scallions and the jalapeño. Toss well.
3. Add in the ghee, salt, and pepper. Squeeze a spritz of lime. Mix.
4. In a separate bowl, mash half an avocado with salt, pepper, and the rest of the lime
juice. Add into the tuna mixture. Stir to combine. Divide the tuna salad mixture into
2 portions. Place into the lettuce leaves. Wrap and eat up.

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Almond Cheesy Chicken
Serving Size: 217 g; Serves: 4; Calories: 432; Total Fat: 20.3 g
Ingredients:
• 4 chicken breasts (about 6 ounces each), boneless, skinless
• ½ cup of cream cheese
• 2 tablespoons chicken broth or vegetable broth, reduced sodium
• 1/4 teaspoon black pepper, ground
• 1/4 cup almonds, slivered and toasted, chopped
• 1/4 cup fresh chives, chopped
• 1/2 teaspoon salt
• 1 teaspoon olive oil
• 1 teaspoon butter
• 1 tablespoon fresh oregano, chopped
Directions:
1. In a small mixing bowl, combine the cream cheese, almonds, chives, and oregano
together.
2. Slightly pound the chicken breasts to even the thickness of the meat. Pat dry with
paper towel. At the top of each breast, using a small knife, carefully cut a pocket into
the center for the filling, about 2/3 of the way down.
3. Fil each pocket with 1/4 of the cheese filling. Secure the opening with a toothpick.
4. Heat a large skillet over medium high heat. Season the outside of the chicken breasts
with salt and pepper.
5. Put the oil and the butter into the skillet. Add in the chicken. Cook for about 5-6
minutes on each side or until cooked through and golden brown.
6. When cooked, remove the chicken from the skillet and transfer into a serving plate.
Cover with foil to keep warm.
7. Pour the broth into the skillet to deglaze. Slice the chicken. Pour the sauce over the
chicken. Serve.

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Shredded Chicken and Bacon
Prep Time: 10 minutes Cook Time: Low for 8 hours; Slow Cooker: 3-4-quarts
Total Fat: 38.8 g Saturated Fat: 8 g; Trans Fat: 0 g; Protein: 47.1 g
Total Carbs: 1.9 g; Dietary Fibre: 1.1 g; Sugars: 0 g; Net Carbs: 3 g
Ingredients:
• 10 bacon slices
• 5 chicken breasts
• 2 tablespoons dried thyme
• 1 tablespoon dried oregano
• 1 tablespoon dried rosemary
• 1 tablespoon salt
• 8 tablespoons olive oil (5 tablespoons after cooking and 3 tablespoons for the
slow cooker)
Directions:
1. Place all of the ingredients in the cooker. Mix together.
2. Cover and cook for about 8 hours on low.
3. When cooked, shred the meat. Mix with 3 tablespoons olive oil.

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Chapter IV: Dinners
Cauliflower Fried Rice
Serving Size: 176 g; Makes: 4; Calories: 217
Ingredients:
• 4 ounces mushrooms, sliced
• 3 slices bacon, uncured, cut into small dice
• 2 tablespoons cilantro leaves, chopped
• 2 tablespoons basil, chopped
• 2 scallions, thinly sliced
• 2 large eggs
• 1-inch knob ginger grated
• 1-2 tablespoons coconut amino
• 1 tablespoon mint, chopped
• 1 small onion, minced
• 1 small head cauliflower, separated into florets
• 4 tablespoons ghee
• Kosher salt
Optional:
• Splash of fish sauce
• Splash of coconut vinegar
Directions:
1. Put the cauliflower in a food processor. Process until the size of rice.
2. In a large cast iron skillet, cook the bacon over medium heat until crispy. When
cooked, transfer to a plate, leaving the grease in the skillet.
3. While the bacon is cooking, whisk the eggs in a small mixing bowl with some salt and
pepper to taste. Pour into the skillet and cook until well done. When cooked, transfer
to a plate and slice thinly. Set aside.

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4. Increase the heat to medium-high. Put in the onion. Season with a dash of salt and
pepper. Cook until soft.
5. Add in the mushrooms. Sprinkle with a dash of salt and pepper. Stir-fry until browned.
6. Add in the ginger. Cook stirring for about 30 seconds.
7. Add in the cauliflower. Season with a dash of salt and pepper.
8. Put the lid of the skillet. Lower the heat to low. Cook for about 5 minutes or until the
cauliflower is tender but not mushy. Remove from the heat.
9. Add in the coconut amino, herbs, and the eggs. If desired, add a splash of coconut
vinegar and fish sauce.
10. Add the bacon in. Toss everything together.

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Cheesy Broccoli and Hamburger Casserole
Prep Time: 0 minutes; Cook Time: 0 minutes; Serving Size: 240 g; Serves: 7;
Calories: 433; Total Fat: 25.8 g; Saturated Fat: 11.9 g; Trans Fat: 0 g
Protein: 40.3 g; Net Carbs: 8 g; Total Carbs: 9.9 g; Dietary Fiber: 1.9 g; Sugars: 2.8 g
Ingredients:
• 1 1/2 pounds ground beef
• 1/4 cup onion, chopped, 1 1/4 ounces
• 1 pound (16 ounces) frozen broccoli
• 1/4 pound (4 ounces) canned mushrooms, drained
For the sauce:
• 1/2 pound (8 ounces) sharp cheddar cheese, shredded
• 1/2 cup heavy cream
• 1/2 cup mayonnaise
Directions:
1. In a medium sized skillet, add the ground beef, mushroom, and onion, and season
with pepper and salt. Cook until browned.
2. While the beef mixture is browning, put the frozen broccoli into a 2 1/2 to 3-quart
casserole with a lid. Pour in 2 tablespoons water, close the lid, and microwave for
about 6-8 minutes on HIGH, stirring every few minutes until crisp tender. Drain the
broccoli.
3. Add the ground beef mixture into the casserole with broccoli.
4. In a 4-cup glass measuring cup, put all of the sauce ingredients and microwave for 2
1/2 minutes on HIGH or until melted and smooth, stirring every minute.
5. Pour over the broccoli mixture and mix until well combined. Adjust seasoning to taste.
6. Bake in a preheated 350F for about 20 minutes or until bubbly and hot.
Freezing: When the broccoli, beef mixture, and sauce are cooked, let them cool. Divide
the broccoli into 7 portions and put in individual freezable bags. Divide the beef mixture
into 7 portions and put each portion in a bag with the broccoli. Divide the sauce and
pour each portion into a bag with the broccoli and beef. Seal, label, and freeze.
Reheating: Let thaw in the fridge overnight. Put the thawed contents into a baking
dish and bake until bubbly and hot. Mix in 2 3/4 tablespoons coconut oil or your
preferred fat per serving to make ketogenic balanced. Stir and mix. Adjust seasoning to
taste.

28
Skillet Steaks with Gorgonzola Cheesy Herbed Butter
Prep Time: 15 minutes Cook Time: 10 minutes; Serving Size: 287 g Serves: 4
Calories: 950; Total Fat: 75 g; Saturated Fat: 30 g; Trans Fat: 0 g
Protein: 61 g; Total Carbs: 2 g; Net Carbs: <2 g
Dietary Fiber: <1 g; Sugars: 0 g; Cholesterol: 225 mg; Sodium: 560 mg
Potassium: 880 mg; Iron: 45%; Vitamin A: 10%; Vitamin C: 04%; Calcium: 08%
Ingredients:
For the steaks:
• 4 ribeye steaks, or your preferred cut
• Olive oil
• Salt
• Freshly ground black pepper
For the herbed butter:
• 4 tablespoons Gorgonzola cheese
• 4 tablespoons butter, softened
• 1 tablespoons fresh parsley, chopped
Directions:
1. With the salt and the pepper, season both sides of the steaks. Individually wrap each
steak tightly with a plastic wrap; marinate in the refrigerator for 4 hours or overnight.
When ready to cook, remove from the refrigerator and let sit for about 30 minutes or
until room temperature.
2. Over medium heat, heat a heavy, large cast-iron skillet until a drop of water dances in
the bottom of the skillet when tested.
3. Coat the skillet well with the olive oil. Place the steaks in the skillet, cover, and cook
for 2 minutes or until your preferred doneness.
4. Remove the skillet from the heat, let the steak rest inside for about 5 minutes.
5. Meanwhile, combine the butter, cheese, and parsley until creamy.
6. Serve the steaks with 1 tablespoon of the creamy butter mixture, allowing the mixture
to melt over the sides.

29
Creamy Bacon-Spinach Keto Dish
Total Fat: 29.3g Saturated Fat: 16g; Trans Fat: 0.0g
Total Carbs: 3.6g; Dietary Fiber: 0.8g; Sugars: 1g
Ingredients:
• 2/3 cup bacon, sliced to bite size pieces
• ½ pound spinach leaves
• 8 eggs, large
• 1 cup whip cream
• 1 ½ cup cheese, shredded
• 2 tablespoons butter
• salt and pepper, to taste
• 2 cups water
Directions:
1. Using the STEAM setting, set the pressure on HIGH.
2. Place the steamer basket in the inner pot and pour 2 cups of water.
3. Place a glass baking dish on top of the steamer basket.
4. Add the butter and bacon to fry. Stir in the spinach.
5. Mix the eggs and cream in a medium-sized mixing bowl and transfer the mixture to
the baking dish with bacon and spinach.
6. Sprinkle the shredded cheese on top of the mixture.
7. Lock the lid of the pressure cooker and seal the vent. Set the timer to 10 minutes.
8. When done, release the pressure with the Quick Release Method.

30
Mustard-Honey Ham
Prep Time: 15 minutes Cook Time: Low for 7 hours; Slow Cooker: 4-quarts
Total Fat: 12.9 g Saturated Fat: 0.1 g; Trans Fat: 0 g; Protein: 64 g
Total Carbs: 6 g; Dietary Fibre: 0 g; Sugars: 2 g; Net Carbs: 6 g
Ingredients:
• 5 pounds (2.3 kg) fully cooked, bone-in ham
• 1/3 cup (75 ml) apple cider vinegar
• 1/2 cup (12 g) Swerve
• 1 tablespoon (11 g) brown mustard
• 1/2 teaspoon blackstrap molasses
• 1 teaspoon water
Directions:
1. Put the ham into the slow cooker.
2. In a mixing bowl, mix the reserved 2 tablespoon of swerve and the vinegar together,
making sure the sugar is dissolved. Pour the mix into the slow cooker.
3. In the same mixing bowl, mix the rest of the ingredients together. Spread the mix over
the ham.
4. Cover the slow cooker and cook for about 7 hours on low.

31
Salmon and Eggplant Curry
Ingredients:
• 1 pound salmon, fillet, skinned, cut into 1-inch pieces
• 1 medium eggplant (about 1 pound), cut into 1/2-inch cubes
• 2 cups sugar snap peas, trimmed
• 1 can (14-ounces) coconut milk
• 1 ½ tablespoon curry yellow Thai curry powder or normal curry powder
• 1 ½ tablespoon fish sauce
• 5 tablespoons coconut oil
• 1 tablespoon light brown sugar
• 1/2 cup fresh basil, chopped
• 2 cloves garlic, minced
• 3 tablespoons lime juice
Directions:
1. In a large skillet, heat the olive oil over medium heat.
2. Add in the curry powder and the garlic. Cook for about 1 minute, stirring, until
fragrant. Add in the eggplant. Cook for about 2 minutes, stirring, until the eggplant is
coated with the curry mixture.
3. Pour in the coconut milk, brown sugar, and fish sauce. Bring to a boil. Stir in the
salmon and the snow peas. Reduce the heat to a simmer. Cook covered for about 5
minutes, occasionally stirring, until the fish is cooked through and the peas are tender-
crisp. Remove from the heat. Stir in the lime juice and the basil. Serve with cauliflower
rice.

32
Green Mango Keto Salmon Strips
Total Fat: 14.1g Saturated Fat: 4.5g; Trans Fat: 0.0g
Protein: 34g; Net Carbs: 7.8g
Total Carbs: 8.9g; Dietary Fiber: 1.1g; Sugars: 6.1g
Ingredients:
• ¼ cup coconut oil
• 6 pounds salmon fillet strips, with skin on
• 1 teaspoon salt
• 1 teaspoon fish sauce
• ¼ cup vinegar, coconut
• 2 tablespoons ginger, crushed
• ½ cup tomatoes, sliced
• ½ cup onion, sliced
• 1 teaspoon black pepper, coarsely ground
• 5 cups water
• 2 tablespoons green mango, powder soup base
• ½ pound mustard leaves
Directions:
1. Place all the ingredients, except for the mustard leaves, in your pressure cooker. Close,
lock and seal the pressure valve. Press the SOUP function on HIGH pressure and set
the timer to 15 minutes.
2. When done, release the pressure with the Quick Release Method.
3. Open the lid and add the mustard leaves. Press CANCEL and shift to MANUAL
function. Set the timer to 2 minutes.

33
Pistachio-Crusted Salmon
Prep Time: 5minutes; Cook Time: 15 minutes
Total Carbs: 7 g; Dietary Fibre: 3.2 g; Sugars: 1.5 g
Ingredients:
• 1-pound wild king salmon fillet, skin on, pin bones removed
• 2 tablespoon scallions or chives, chopped
• 1/2 cup pistachios, shelled, salted, dry roasted, crushed
• 6 tablespoons Dijon mustard
• 5 tablespoons vegetable oil
• Kosher salt
Directions:
1. Preheat the 400F.
2. Line a baking tray with parchment paper.
3. With a paper towel, pat the fish dry. Divide the fillet into 2 uniform pieces. Season the
skin with salt and pepper. With the skin-side down, lay it down on the prepared baking
tray.
4. In a small mixing bowl, combine the mustard, vegetable oil, and the chives. Spread
1/2 of the mixture evenly on each piece of fish.
5. Sprinkle the crushed nuts on top of the mustard, patting them down gently and
making sure they stick.
6. Place the tray in the oven. Bake for about 10-15 minutes or until the salmon is cooked
through to your desired doneness.
7. Remove the salmon from the oven. Allow to rest for a couple of minutes.
8. Meanwhile, reheat some leftover vegetables and dice some cherry tomatoes.

34
Chicken Georgia
Serving Size: 260 g Serves: 4; Calories: 150; Total Fat: 13 g
Saturated Fat: 8 g; Trans Fat: 0 g; Protein: 4 g
Total Carbs: 4 g; Net Carbs: 8.5 g; Dietary Fiber: 1.0 g; Sugars: 2.0 g
Ingredients:
• 4 tablespoons butter (1/2 stick) or ghee
• 4 skinless boneless (about 6-8 ounce each) chicken breast halves (use very small
breasts or large fillet, cut thick ones into halves)
• 8 ounce fresh mushrooms, sliced
• 1 small onion chopped
• 1 cup mozzarella, shredded
For the chicken seasoning:
• 3/4-1 tsp of salt
• 1/2 tsp garlic powder
• 1/4 tsp pepper
For the mushroom mixture:
• 1/4 tsp salt
• 1/4 tsp pepper
Directions:
1. Season the all the sides of the chicken breasts with the chicken seasoning.
2. Melt the butter or ghee in a large-sized skillet. Add the onions and mushrooms,
sprinkle with the salt and pepper for the mushroom; cook for about 10 minutes,
stirring occasionally, until tender.
3. Add the chicken nestling it between the mushrooms so the meat makes contact with
the skillet; cook for about 7 to 10 per side, or until cooked through, stirring the
mushrooms occasionally.
4. When the chicken is cooked, remove from the pan and transfer into a serving platter.
Sprinkle the cheese over the still hot chicken meat, and place the mushroom mixtures
on top; let sit for a couple of minutes until the cheese melts.
To serve from the pan:
1. Once the chicken is cooked, but still in the pan; sprinkle with the cheese, turn the heat
off, and let the cheese melt.
Notes:
You can use smoked cheese, too. To cook the chicken quicker, loosely tent the skillet.
This will make the skillet saucier, too.

35

36
Chapter V: Snacks/Desserts
Chocolate Chunk Cookies
Serves: 8; Prep. Time: 5 minutes; Cook Time: 15 minutes; Serving Size: 60 g; Calories: 285
Total Fat: 27.8 g; Saturated Fat: 13.8 g; Trans Fat: 0.0g
Total Carbohydrates: 8.8 g; Dietary Fiber: 4.7 g; Sugar: 1.0 g; Protein: 7.9 g
Vitamin A: 8 %; Vitamin C: 0 %, Calcium: 7 %; Iron: 21 %
Ingredients:
• 1 cup almond flour
• 3 tablespoons unflavored whey protein
• 2 tablespoons coconut flour
• 8 tablespoon unsalted butter
• 2 teaspoon quality vanilla extract
• 1/4 cup Swerve / erythritol
• 10 drops liquid stevia
• 1/2 teaspoon baking powder
• 2 large eggs
• 1 cup chocolate chunks
Directions:
1. In a blender add eggs and blend until fluffy.
2. Now add butter and blend again.
3. Add all remaining ingredients and mix well.
4. Make small round cookies and place into baking dish.
5. Bake for 15-20 minutes.
6. Serve and enjoy.
This recipe comes from the book “Ketogenic Diet: Fat Bombs 100 Irresistible Sweet &
Savory Snacks”. Get it here:
http://amzn.to/2rMFXuT

37
Mozzarella Pepperoni Skillet Pizza
Saturated Fat: 6.6 g; Trans Fat: 0.3 g; Protein: 14.5 g
Total Carbs: 2.8 g; Net Carbs: 2.8 g; Dietary Fiber: 0 g; Sugars: 0.8 g
Ingredients:
• 4 ounces mozzarella cheese, or more to cover the bottom of 10-inch skillet
• 12 pepperoni slices
• 1 ounce Parmesan cheese
• 2 tablespoons tomatoes, crushed
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning or dried basil
• 1 teaspoon red pepper, crushed
• 1 teaspoon basil, fresh, torn
Directions:
1. Heat a small, non-stick skillet over medium heat.
2. Evenly cover the bottom with the mozzarella cheese. This will serve as the crust.
3. With the back of a spoon, lightly spread the tomatoes over the cheese, leaving a border
around the edges of the cheese crust.
4. Sprinkle with the garlic powder and the Italian seasoning or dried basil.
5. Arrange the pepperoni on top. Cook until bubbled, sizzling, and the edges of the crust
are brown.
6. With a spatula, try lifting the edges. When done, the pizza will lift easily from the pan.
If the pizza still sticks, it means it is not yet done. Lift and check frequently.
7. When the pizza lifts up easily, work the spatula slowly and gently underneath,
loosening up the entire pizza. Transfer to a cutting board.
8. Lightly sprinkle with parmesan, basil leaves, and red pepper.
9. Cool for about 5 minutes to allow the crust to firm. Cut with a pizza cutter. Transfer to
a serving plate.

38
Spiced Ginger Cookies
Serves: 12 medium-sized cookies; Prep. Time: 10 mins; Cook Time: 15 mins
Serving Size: 29 g; Calories: 148
Total Fat: 12.9 g; Saturated Fat: 4.7 g; Trans Fat: 0.0 g
Ingredients:
• 1 egg
• 1/2 teaspoon nutmeg
• 1/4 cup coconut oil
• 2 cups whole almonds
• 2 tablespoons chia seeds
• 2 tablespoons cinnamon powder
• 3 tablespoons ginger, freshly grated
• Dash of salt
• ¾ teaspoon liquid stevia
Directions:
1. Preheat the oven to 350F or 175C.
2. Blend or food process the chia seeds and the almonds.
3. In a large mixing bowl, mix all the ingredients together.
4. Form into small cookies in a parchment paper lined baking tray.
5. Bake for about 15 minutes at 350F.

39
Wal-nutty Coconut Brownies
Serves: 20; Prep. Time: 15 minutes; Cook Time: 30 minutes
Serving Size: 49 g; Calories: 234
Total Fat: 21.4 g; Saturated Fat: 12.2 g; Trans Fat: 0.0 g

Ingredients:
• 3/4 cup cocoa powder
• 2 teaspoons stevia powder extract or 1/2 cup organic birch xylitol (or 1/2 cup raw
honey or maple syrup)
• 2 eggs
• 1/2 teaspoon baking soda
• 1/2 cup walnuts, chopped
• 1/2 cup shredded coconut
• 1/2 cup coconut milk, full- fat, canned
• 1 teaspoon vanilla extract
• 1 cup coconut oil, melted
• 1 cup almond flour, heaping
Directions:
2. In a mixing bowl, combine the eggs, cocoa, coconut milk, coconut oil, and vanilla.
3. In another mixing bowl, combine the baking soda, almond flour, and shredded
coconut.
4. Mix the two mixtures together. Pour into a square baking dish.
5. Bake for 30 minutes. When cooked, allow to cool 15 minutes before serving.

40
Pizza Balls
Serving Size: 51 g (1 ball); Serves: 2-4 (2 balls each); Calories: 106
Total Fat: 9.9 g Saturated Fat: 4.6 g; Trans Fat: 0.2 g
Total Carbs: 1.1 g; Dietary Fibre: 0 g; Sugars: 0 g
Cholesterol: 26 mg; Sodium: 244 g; Potassium: 73 mg;
Ingredients:
• 14 slices pepperoni
• 8 black olives, pitted
• 2 tablespoons fresh basil, chopped
• 2 tablespoons sun-dried tomato pesto
Directions:
1. Dice the olives and the pepperoni slices into small pieces.
2. In a mixing bowl, mix the cream cheese, pesto, and basil together.
3. Add the pepperoni and the olive in the cream cheese mixture. Mix to combine.
4. Form the mixture into balls. Garnish with olive, pepperoni, and basil.

41
Chapter VI: Conclusion
Thank you again for downloading this book. I hope this book was able to help you to start
and stay on a Ketogenic Diet. The next step is to just get going!
I am constantly looking for way to improve my content to give readers the best value so If
you didn’t like the book I would like to also hear from you!
Thank you and good luck,
Jeremy
www.ShortcutToKetosis.com
Twitter: @JeremyStoneEat

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