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    100 KETO: Cheat Sheet

    Uploaded by

    Ioana Daniela
    This document provides a cheat sheet of 100 keto-friendly food swaps. It lists alternatives to common high-carb foods like bread, pasta, potatoes and cereal that are lower in net carbs and suitable for a ketogenic diet. Replacements include lettuce wraps, zoodles, cauliflower rice and various veggie substitutes. Snack ideas feature kale chips, veggie sticks and cheese crisps. The sheet also offers keto versions of takeout foods like pizza and sushi.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    100 KETO: Cheat Sheet

    Uploaded by

    Ioana Daniela
    166 views7 pages
    This document provides a cheat sheet of 100 keto-friendly food swaps. It lists alternatives to common high-carb foods like bread, pasta, potatoes and cereal that are lower in net carbs and suitable for a ketogenic diet. Replacements include lettuce wraps, zoodles, cauliflower rice and various veggie substitutes. Snack ideas feature kale chips, veggie sticks and cheese crisps. The sheet also offers keto versions of takeout foods like pizza and sushi.

    Original Title

    Retete Keto

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    This document provides a cheat sheet of 100 keto-friendly food swaps. It lists alternatives to common high-carb foods like bread, pasta, potatoes and cereal that are lower in net carbs and suitable for a ketogenic diet. Replacements include lettuce wraps, zoodles, cauliflower rice and various veggie substitutes. Snack ideas feature kale chips, veggie sticks and cheese crisps. The sheet also offers keto versions of takeout foods like pizza and sushi.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    166 views7 pages

    100 KETO: Cheat Sheet

    Uploaded by

    Ioana Daniela
    This document provides a cheat sheet of 100 keto-friendly food swaps. It lists alternatives to common high-carb foods like bread, pasta, potatoes and cereal that are lower in net carbs and suitable for a ketogenic diet. Replacements include lettuce wraps, zoodles, cauliflower rice and various veggie substitutes. Snack ideas feature kale chips, veggie sticks and cheese crisps. The sheet also offers keto versions of takeout foods like pizza and sushi.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    100 KETO

    CHEAT SHEET

    CLAUDA J. CALDWELL
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    BREAD AND BURGER BUNS


    • Kale leaves
    • Lettuce leaves
    • Thick sliced cucumbers
    • Roasted Portobello
    mushroom caps
    • Napa or Chinese cabbage

    WRAPS
    • Lettuce
    • Kale
    • Cabbage

    SPAGHETTI AND PASTA


    • Spiral cut zucchini
    • Japanese shirataki noodles
    • Spaghetti squash
    • Kelp noodles

    LASAGNA NOODLES
    • Thick cut zucchini slices
    • Slices eggplant

    BACK TO TOP 1
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    POTATO CHIPS / CRISPY SALTY SNACKS


    KALE OR SPINACH CHIPS

    • Wash and thoroughly dry leaves, cut into pieces, drizzle with olive oil and sprinkle with
    seasoned salt, garlic, or parmesan cheese. Bake at 350F until edges are brown but not
    burnt, 10 to 15 minutes.

    CRIPSY-GREEN BEAN FRIES

    • Toss green beans in oilive oil in a large bowl, add salt, and
    optional garlic, parmesan cheese, parika or any spice and
    toss to coat. Place on parchment lined baking sheet and
    bake at 375 for 10 to 15 minutes or until crispy.

    ALMONDS AND WALNUTS

    CRISPY VEGGIE STICKS

    • Carrots, Cucumber, Celery And Jicama

    PARMESAN CHEESE CRISPS

    • Place small piles of shaved or shredded parmesan on a non-stick pan, and cook on both
    sides until melted and chew, or longer for extra crispy. Place on a plate to cool.

    AMERICAN CHEESE CRISPS

    PICKLES

    ALMOND FLOUR OR COCONUT FLOUR CRACKERS

    FLAX CRACKERS

    ROASTED SEASONED SEAWEED

    Asian section of supermarkets, online or in health food


    markets

    BACK TO TOP 2
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    MASHED POTATOES
    • Mashed cauliflower - Flavor with a little cheese, -garlic, butter, or sour cream

    HASH BROWNS
    • Use spaghetti squash instead of potatoes, fry up as usual

    POTATO SALAD
    • Use softened cauliflower chunks instead of potatoes

    TACOS
    • Put all the fillings on a piece of kale or cabbage instead of tortillas

    BUTTERMILK PANCAKES
    • Almond flour pancakes

    BACK TO TOP 3
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    CEREALS AND BREAKFAST GRAINS


    • Eggs any style
    • Cauliflower hash browns
    • Bacon and eggs or sausage and eggs
    • Breakfast sandwiches wrapped in a firm omelet instead of English muffin, bagels or
    breads and stuffed with bacon, sausage, cheese etc.

    • Eggs with salsa and flax cracker with cream cheese


    • Bacon, onion and tomato wraps (wrapped in lettuce or kale)
    • Omelets with vegetables, meats, and/or cheese
    • Egg bakes and skillets with meats and veggies
    • Pancakes and waffles made with coconut or almond flour
    • Smoked salmon with cream cheese, tomatoes and onions
    • Smoked salmon scrambled eggs with chives and sour cream on top
    • Flax crackers and cheese
    • Deviled eggs
    • Deviled eggs with a shrimp on top
    • Green smoothie
    • Hard-boiled eggs cut in half with fresh guacamole and bacon on top
    • Flax crackers with peanit or almond butter and a few mashed berries or sugar free jam
    on top

    • Flourless egg and cottage cheese breakfast muffins


    • Egg frittatas
    • Cream cheese pancakes

    BACK TO TOP 4
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    BREAD CRUMBS
    • Almond flour
    • Coconur flour
    • Pork rinds

    WHITE FLOUR
    • Almond flour
    • Coconut flour
    • Nut crusting
    • Crushed nuts make a great low
    carb coating for fish and chicken

    CROUTONS
    • Sliced nuts (almonds, walnuts, peanuts)
    • Real bacon bits
    • Parmesan cheese crisps
    • Crumbled flax crackers
    • Sunflower seeds

    CRACKERS
    • Flax crackers
    • Parmesan cheese crisps
    • Almond flour or coconut flour crackers
    • Cucumbers, raw zucchini, celery and
    carrots

    BACK TO TOP 5
    FOOD SWAPS 100 KETO SWAPS CHEAT SHEET

    FRENCH FRIES
    • Baked carrot sticks
    • Crispy green bean fries
    • Crispy turnip fries
    • Crispy daikon fries
    • Crispy zucchini fries

    PIZZA CRUST
    • Portobello mushroom cap
    • Cauliflower pizza crust
    • Coconut flour pizza crust

    SUSHI
    • Sashimi
    • Cut rolls wrapped in cucumber without rice

    DESSERTS
    • Blueberries, raspberries or strawberries with heavy whipping cream
    • Milk shake with almond milk, cocoa powder and nut butter
    • Sour cream with stevia and berries
    • Strawberry with almond or peanut butter
    • Coconut-cashew chocolate truffles
    • Almond flour cookies and muffins
    • Chocolate and flan layered mini cakes
    • Strawberries dipped in sugar free chocolate
    • Strawberries dipped in sugar free caramel
    • Sugar free ice pops

    BACK TO TOP 6

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