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The Complete Ketogenic Diet for Beginners: A Comprehensive Instant Pot Guide to Ketogenic Diet to Shed Weight, Heal Your Body and Regain Confidence in 30 Days
By Suzy Susson
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About this ebook
Suzy Susson shares with you her secret weight loss success recipes and meal plan to easily lose weight the ketogenic way. This all-encompassing book gives you all you need to make little changes with very huge results over the next 30 days. Equipping you with 30 days meal plan which includes breakfast, lunch and dinner as well as Instant pot and Keto 101. This book is the key you need to start and remain with ketogenic diets.
This book includes:
A 30-Day Meal Plan easing your ketogenic diet transition with breakfast, lunch and dinner.
Over 100 Recipes complete with varieties of recipes including breakfast, desserts, vegan, etc.
Introduction to Ketogenic diet and Instant pot with what you need to know about the ketogenic lifestyle.
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Reviews for The Complete Ketogenic Diet for Beginners
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Book preview
The Complete Ketogenic Diet for Beginners - Suzy Susson
Susson
FREE EBOOK DOWNLOAD
Download Instant Pot Cookbook 1000
and other great cookbooks free
Simply go to https://recipesbysusson.blogspot.com/
DISCLAIMER/LEGAL NOTICE
All rights reserved. This book may not be reproduced, transmitted by any means without the explicit permission of the copyright owner.
TABLE OF CONTENT
FREE EBOOK DOWNLOAD
DISCLAIMER/LEGAL NOTICE
TABLE OF CONTENT
BREAKFAST
PUMPKIN MUG CAKE
LOW-CARB LATKES
BREAKFAST BAKE
BACON-ARTICHOKE OMELET
CREAMY CINNAMON SMOOTHIE
LEMON-CASHEW SMOOTHIE
PEANUT BUTTER CUP SMOOTHIE
EGG MUFFIN IN A CUP
AVOCADO AND EGGS
MUSHROOM FRITTATA
NUT MEDLEY GRANOLA
SPINACH-BLUEBERRY SMOOTHIE
BERRY GREEN SMOOTHIE
SNACKS
MOZZARELLA CRUST PIZZA
PORK RIND NACHOS
CURRIED COCONUT CHIPS
CHICKEN-AVOCADO LETTUCE WRAPS
CAULIFLOWER-CHEDDAR SOUP
BACON-CHEESE DEVILED EGGS
WALNUT HERB-CRUSTED GOAT CHEESE
BAKED CHEDDAR CHIPS
KETO CASHEW NUTTY BARS
CRAB SALAD-STUFFED AVOCADO
BLT SALAD
QUESO DIP
CRISPY PARMESAN CRACKERS
BACON-PEPPER FAT BOMBS
DINNER
SAFFRON TOMATO SHRIMP
BACON-WRAPPED BEEF TENDERLOIN
ROSEMARY-GARLIC RACKS OF LAMB
TURKEY RISSOLES
LEMON BUTTER CHICKEN
CHICKEN BACON BURGERS
TURKEY MEATLOAF
BAKED COCONUT HADDOCK
ITALIAN BEEF BURGERS
GARLIC-BRAISED SHORT RIBS
NUT-STUFFED PORK CHOPS
STUFFED CHICKEN BREASTS
HERB BUTTER SCALLOPS
CHEESY GARLIC SALMON
ROASTED PORK LOIN WITH GRAINY MUSTARD SAUCE
LAMB LEG WITH SUN-DRIED TOMATO PESTO
SIDES
CRISP BACON & BLUE CHEESE ZOODLES
PESTO ZUCCHINI NOODLES
CHEESY MASHED CAULIFLOWER
CREAMED SPINACH
GARLICKY GREEN BEANS
PORTOBELLO MUSHROOM PIZZA
SALAD OF BRUSSELS
MUSHROOMS WITH CAMEMBERT
SAUTEED CRISPY ZUCCHINI
BRUSSELS SPROUTS CASSEROLE
SAUTEED ASPARAGUS WITH WALNUTS
BEANS AND GRAINS
COWBOY PINTO BEANS
BARLEY SALAD WITH RED CABBAGE AND FETA
POLENTA
WHITE BEAN SOUP WITH CHARD
QUINOA SALAD WITH BEETS AND SWEET POTATOES
HUMMUS WITH AVOCADO
REFRIED BLACK BEANS
SOUPS AND STEWS
SUPERFOOD AND LOW-PROTEIN SOUP
CREAMY CHICKEN SOUP
CHORIZO AND CAULIFLOWER SOUP
CHICKEN ENCHILADA SOUP
PORK AND PUMPKIN STEW WITH PEANUTS
SOUTH-AMERICAN SHRIMP STEW
KETO REUBEN SOUP
WILD MUSHROOM SOUP
RED GAZPACHO
ITALIAN SAUSAGE SOUP
CHICKEN ZOODLE SOUP
CREAMY CHICKEN BACON CHOWDER
CHICKEN TACO SOUP
REUBEN SOUP
SPICY BEEF AND BROCCOLI ZOODLE SOUP
TURKEY, CAULIFLOWER AND CHEESE SOUP
SAVORY CHICKEN AND MUSHROOM SOUP
THAI YELLOW CURRY COCONUT SOUP
CREAMY CHICKEN AND VEGETABLE SOUP
HOT AND SOUR SOUP
CHICKEN CURRY SOUP
VIETNAMESE BO KHO
SUMMER VEGETABLE SOUP
HAMBURGER STEW
SICHUAN PORK SOUP
POBLANO AND CHICKEN SOUP
CHICKEN AND TURKEY
TURKEY PIZZA CASSEROLE
HERBY TURKEY BREAST
BRUSCHETTA CHICKEN
CRACK CHICKEN
SPINACH ARTICHOKE CHICKEN
SIMPLE ITALIAN-STYLE SHREDDED CHICKEN BREAST
CHICKEN ADOBO
COCONUT CHICKEN
KETO TURKEY CHILI
BUTTER CHICKEN
FISH AND SEAFOOD
LOBSTER TAILS WITH BUTTER SAUCE
GARLICKY MUSSELS
CREAMY SHRIMP SCAMPI
INDIAN FISH CURRY
FISH TACO BOWLS
LEMON-DILL SALMON & ASPARAGUS
CLAM CHOWDER
30 DAYS MEAL PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
BREAKFAST
PUMPKIN MUG CAKE
Time for Preparation: 5 minutes
Time for Cooking: 5 minutes
Servings: 1
Nutrients per Serving:
Protein – 14 g
Carbohydrates – 11 g
Net Carbs – 3 g
Fat – 31 g
Fiber – 8 g
Calories – 385
Ingredients:
1/8 tsp of baking soda
½ tsp of pumpkin spice mix (nutmeg, cinnamon, cloves, ginger and allspice)
1 large pastured egg
1 tbsp (0.4 oz) of coconut flour
1 tbsp (0.3 oz) of chia seeds, ground
1 tbsp (0.5 oz) of coconut oil, butter, or ghee
2 tbsp (0.6 oz) of almond flour
2 tbsp (1.4 oz) of pumpkin purée
2 tbsp (0.8 oz) of erythritol or Swerve
5 - 10 drops of liquid stevia (optional)
Instructions:
Put all the ingredients into a mug that is microwave-safe.
Use a spoon to mix properly.
Put in a microwave and set for about 2 minutes on high.
LOW-CARB LATKES
Time for Preparation: 15 minutes
Time for Cooking: 40 minutes
Servings: 8
Nutrients per Serving:
Protein – 5 g
Carbohydrates – 11 g
Net Carbs – 4 g
Fat – 21 g
Fiber – 7 g
Calories – 252
Ingredients:
¼ cup (1.4 oz) of flax meal
1 tsp of salt
1 large pastured egg
1 medium (14 oz) rutabaga
1 tbsp (0.3 oz) of psyllium husk powder
1 small (2.5 oz) white onion (peeled then sliced into small rings)
2 tsp of dried marjoram
4 tbsp (2.1 oz) of ghee, coconut oil or lard
Black pepper (to taste)
Instructions:
Peel the rutabaga. Afterwards, use a vegetable spiralizer or a julienne peeler to make thin rutabaga ‘noodles’. Use ½ tsp. of salt to season, then allow to rest for about 20 minutes.
Pat off the excess moisture from the rutabaga with a paper towel. Afterwards, put the rutabaga and onion in a mixing bowl then add the flax meal, marjoram, egg, and psyllium powder. Use the pepper and salt to season and stir properly to mix.
Get a pan and put 2 tbsp. of ghee, coconut oil, or lard in it to heat over medium heat. Pour the mixture into the pan to make 2 to 4 latkes each time. Use the back of the spatula to flatten each latke. Cook each side for 10 minutes until they turn a golden brown.
Use ghee to grease the pan properly, then repeat the procedure with the remaining mixture. Afterwards, serve.
BREAKFAST BAKE
Time for Preparation: 10 minutes
Time for Cooking: 50 minutes
Servings: 8
Nutrients per Serving:
Protein – 17 g
Carbohydrates – 4 g
Net Carbs – 3 g
Fat – 24 g
Fiber – 1 g
Calories – 303
Ingredients:
½ cup of Cheddar cheese (shredded)
1 pound of homemade sausage
1 tbsp of fresh oregano (chopped)
1 tbsp of olive oil (add extra for greasing)
2 cups of spaghetti squash (cooked)
8 large eggs
Sea salt (to taste)
Black pepper (to taste)
Instructions:
Get the oven preheated to 375oF. Get a casserole dish and use olive oil to grease it. Then Set aside.
Get a big skillet that is oven-proof and place it on medium-high heat. Pour in the olive oil.
Add the sausage and brown for 5 minutes.
Get a bowl and whisk in the eggs, oregano, and squash. Add pepper and salt for seasoning.
Put the cooked sausage together with the egg mixture and stir properly before pouring the mixture into the greased casserole dish.
Use cheese to top the casserole and then cover using
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