Table of Contents
Introduction 8
A Little Bit about Keto 8
Ingredient Tips 9
Icons 9
Serving Sizes 9
Q&A with Dietitian Anthony O'Neill, PT, DPT, RDN 10
Author's Note 11
Meal Planning & Food Logs 12
Sample 3-Day Menu Charts 12
Q&A with Anna Dornier, NASM-CPT and Keto Coach 14
Morning Food 17
Blueberry-Lemon Pancakes 18
Chocolate Crepes Two Ways 21
Raspberry Cheesecake Breakfast Pots 24
Coconut and Almond Granola 27
Cinnamon-Flax Almond Muffins 28
Mini Mean Green Quiches 31
Sunny-Side Up Aleppo Eggs 32
Egg and Spicy Rice Brunch Bowl 35
Bacon, Cheese and Watercress Omelettes 36
Asparagus and Gruyère Quiche 39
Cheesy Dairy-Free Tofu Scramble 40
Raspberry, Radish and Goat Cheese Breakfast Salad 43
Blackberry Smoothie 44
Vanilla Rooibos Tea with Cream Froth 47
Coconut Matcha Latte Three Ways 48
Very Berry Tea 51
Quick & Easy 53
Chorizo and Shrimp Fajitas 54
Creamy Shrimp and Wild Rice Risotto 57
Salmon Burgers with Wasabi Mayo 58
Citrus Salmon 61
Thai Omelette 62
Prosciutto, Parmesan and Arugula Tagliatelle 65
Walnut and Blue Cheese Spaghetti 66
Charred Steak and Mushroom Lettuce Wraps 69
Chicken Burrito Bowls with Lime Crema 70
Thai Spicy Peanut Chicken with Asian Slaw 73
Splendid Suppers 75
Crispy Cajun Wings with Paprika Mayo 76
Sheet Pan Chicken Thighs with Sweet Peppers and Olives 79
Orange-Glazed Cornish Hens with Broccoli Rabe 80
Breaded Meatballs with Pesto Noodles 83
Monterey Chicken 86
Chicken-Fried Steak Cutlets 89
Lamb Kebab Meatball Plate 90
Spicy Korean Short Ribs with Crispy Cabbage 93
Philly Cheesesteak Skillet 94
Prosciutto Eggplant Parmesan 97
Almond Flounder with Spanish Rice and Salsa 98
Crab Cakes with Spinach and Artichokes 101
Crispy Tofu Bowl 102
Batch Cooking & Make Aheads 105
Vietnamese Lemongrass Pork Noodle Bowl 106
Roasted Pork Tenderloin with Caraway Sauerkraut 109
Spiced Beef Koftas with Tahini Dipping Sauce 110
Coriander-Lime Chicken Kebabs with Radish Salad 113
Spicy Chicken and Greens 114
Buffalo Chicken Meatballs with Creamy Blue Cheese Dip 117
Tuna Steaks with Sour Soy Mushrooms 118
Garlic Shrimp Zoodles 121
Chili Con Carne 122
Pepperoni Pizza 125
Slow Cooker Stuffed Peppers 128
Hearty Salads & Soups 131
Superfood Keto Salad 132
Gado-Gado Salad 135
Steak Arugula Salad 136
Deluxe Taco Salad 139
Tuna and Kale Salad 140
Mixed Berry Poppyseed Vinaigrette 143
Herbs de Provence Apple Cider Vinaigrette 144
Creamy Citrus-Avocado Dressing 147
Cream of Cauliflower Soup 148
Shrimp Noodles with Coconut Broth 151
Watercress Soup with Feta Cheese 152
Italian Meatball Soup 155
Satisfying Sides 157
Buttermilk Biscuits 158
Garlic-Herb Bread 161
Toasted Sesame Shirataki Noodles 162
Radish Au Gratin 165
Kimchi Fried Cauli-Rice 166
Baked Cauliflower "Mac and Cheese" 169
Zesty Tabbouleh 170
Zucchini Fries with Curry Mayo Dipping Sauce 173
Sheet Pan Zucchini 174
Radish, Cabbage and Sesame Slaw 177
Seaweed Salad 178
Orange-Ginger Edamame 181
Parmesan-Roasted Tomatoes 182
Compound Butters 183
Savory Snacks 187
Pizza Trail Mix 188
Cheesy Bread Sticks 191
Cheddar Zucchini Crisps 192
Prosciutto Chips 195
Salsa Cheese Party Dip 196
Curried Deviled Eggs 199
Guacamole Parmesan Cups 200
BLT Chicken Snack Cups 203
Fried Mozzarella 204
Meat and Cheese Rolls 207
Cucumber, Egg and Lox Bites 211
Greek Mini Skewers 212
Sesame Feta with Tahini Dip 215
Sweets & Fat Bombs 217
Hazelnut Truffle Fat Bombs 218
Almond Fat Bomb Fudge 221
Coconut, Lime and Raspberry Fat Bombs 222
Chocolate Celebration Cake 225
Vanilla Cupcakes with Sour Cream Ganache 227
Mini Chai-Spiced Cheesecakes 228
Pine Nut Biscotti 231
Blackberry Crumble 232
Peanut Butter and Jelly Ice Cream 235
Strawberry, Lime and Basil Granita 236
Almond Panna Cotta 239
Dreamsicle Mousse 240
Pantry List 242
Menu Ideas 243
References 244
Acknowledgments 245
About the Author 245
Index 246
