The Fuel-Good

Keto
Guide for
Beginners
Hello
You’ve probably been hearing a lot of buzz around the keto diet,
which has very specific requirements of being low-carb,
moderate-protein, and high-fat. This book will give you a day’s worth
of recipes based on the keto macros of 70-80 percent fat, 10-20
percent protein, and 5-10 percent carbs. For a 2,000-calorie diet, this
is 167 grams of fat, 100 grams of protein, and 25 grams of carbs.

Note that if you’re trying to lose weight, you may need to eat fewer
than 2,000 calories per day. Consult with a doctor or nutritionist to
see what’s right for you.

Low-carb diets have been shown to be effective for lowering blood

sugar levels, especially in the short term (1, 2). However, very low-carb
diets like the keto diet don’t suit everyone and can be hard to adhere
to in the long term. Furthermore, they have not been shown to be
superior to other dietary approaches, such as more moderate
carbohydrate diets.

That being said, this guide will help you try out the keto diet as well as
prepare your kitchen and fridge for eating more low-carb.

2
Your keto-friendly basket
Here’s a list of what you’ll need for the recipes in this book. These ingredients
were selected with flexibility and affordability in mind — meaning if you want
to whip up your own nutritious, keto-friendly recipes, you can! As long as you
stick to this shopping list, your meals can be keto-friendly.

PRODUCE PROTEINS

mushrooms boneless, skinless

chicken breasts
garlic
ground beef
green cabbage

green onions breakfast sausage

white onion bacon

red bell pepper

spinach

romaine or leaf lettuce

cherry tomatoes

avocado

lime
PANTRY STAPLES

chicken broth

coconut cream

almond flour

soy sauce

vanilla extract
EGGS AND DAIRY
cocoa powder
cream cheese
monk fruit extract
eggs
almond butter
plain, whole-milk yogurt

bleu cheese

salted butter

SPICES AND OILS

garlic powder

salt

pepper

ground ginger

cinnamon

coconut oil

sesame oil

sesame seeds

avocado oil
Index

Creamy Garlic
6 8 Chicken Cobb
Salad with 10
Mushroom Egg Roll Avocado
Chicken in a Bowl Lime Dressing

Egg Muffins 12 14 17
with Sausage Keto Fat Printer-Friendly
and Vegetables Bombs Shopping List

5
Creamy Garlic
Mushroom Chicken
Nutritional information per serving:
Calories: 365.4 Carbs: 7.66g
Fat: 25.56g Protein: 28.23g
Fiber: 1.54g

Serves: 2 Time: 30 minutes

Ingredients:
2 4-oz. boneless, skinless chicken ¼ cup coconut cream
breasts 2 tbsp. cream cheese
1 tbsp. avocado oil ½ tsp. garlic powder
1 cup mushrooms, sliced ½ tsp. salt
2 garlic cloves, crushed or minced ½ tsp. pepper
½ -1 cup chicken broth 1 tbsp. almond flour
6
 1 2 3

4 5

Directions:

1. In a medium skillet, over medium-high 4. Add the chicken broth, coconut cream,
heat, add the avocado oil. cream cheese, garlic powder, almond
flour, and salt and pepper to the skillet.
2. Place the chicken breasts in
the skillet and cook for 3-5 minutes Stir until well-combined.
on each side, or until golden brown. 5. Cover and cook for 2 minutes, then
Continue cooking the chicken until the add in the mushrooms and garlic,
internal temperature reaches 165°F. followed by the chicken.
Remove and set aside. Stir until evenly coated.
3. Reduce heat to medium and add in the 6. Cover and cook for 5 minutes
sliced mushrooms and garlic, cooking and serve immediately.
for about 5 minutes, or until tender.
Remove and set aside.

7
Egg Roll in a Bowl
Nutritional information per serving:
Calories: 386.95 Carbs: 16.89g
Fat: 29.19g Protein: 16.23g
Fiber: 6g

Serves: 2 Time: 20 minutes

Ingredients:
⅓ lb. ground beef, cooked salt and pepper to taste
½ head small green cabbage, thinly sliced ½ tbsp. sesame oil
¼ white onion, chopped ½ tbsp. coconut oil
½ red bell pepper, chopped ¼ cup soy sauce
1-2 tsp. ground ginger 1-4 tbsp. chicken broth
½ tsp. garlic powder Topping: chopped green onions
and sesame seeds

8
 1 2 3

4 5

Directions:

1. In a medium saucepan, over medium heat, add in the cabbage, onion, red bell
pepper, ginger, garlic powder, salt, pepper, sesame oil, and coconut oil.
Stir until well-combined.
2. Cook, stirring occasionally, for about 7-8 minutes.
3. Add in the beef, soy sauce, and chicken broth. Stir and cook for an additional 5-10
minutes and serve topped with chopped green onions and sesame seeds.

9
Chicken Cobb Salad with
Avocado Lime Dressing
Nutritional information per serving:
Calories: 448.44 Carbs: 13.72g
Fat: 25.39g Protein: 41.74g
Fiber: 4.83g

Serves: 2 Time: 10 minutes

Salad ingredients:
2 cups spinach, divided 6 cherry tomatoes, sliced and divided
2 cups romaine or leaf lettuce, chopped 2 hard-boiled eggs, divided
and divided 2 tbsp. bleu cheese, divided
2 slices of bacon, cooked and divided Toppings: green onions
2 4-oz. boneless, skinless chicken
breasts, cooked and sliced
10
Avocado lime dressing ingredients:
½ avocado ½ tbsp. avocado oil
3 garlic cloves, chopped ½ cup plain whole-milk yogurt
juice of ½ lime salt and pepper to taste

1 2 3

4 5

Directions:

1. Add all the ingredients for the dressing into a high-speed blender,
blending until well-combined. Place in a glass jar and keep in the fridge
until ready to use.
2. In two bowls, add the spinach, romaine, bacon, chicken, tomatoes,
eggs, and bleu cheese.
3. Drizzle with dressing, top with green onions, and serve.

11
Egg Muffins with
Sausage and Vegetables
Nutritional information per serving:
Calories: 460.68 Carbs: 7.82g
Fat: 37.63g Protein: 22.34g
Fiber: 1.8g

Serves: 2 (makes 4-6 muffins) Time: 25 minutes

Ingredients:
4 eggs, whisked ¼ white onion, chopped
¼ lb. breakfast sausage, cooked 6 cherry tomatoes, sliced
½ cup spinach, chopped 1 tbsp. coconut cream
½ red bell pepper, chopped salt and pepper to taste

12
 1 2 3

4 5

Directions:

1. Preheat the oven to 350°F.

2. In a medium-sized bowl, add in all of the ingredients, stirring until well-combined.
3. Grease a muffin pan with coconut oil and gently pour in the egg mixture.
4. Cook for 20-25 minutes, or until golden.

13
Keto Fat Bombs
Nutritional information per serving:
Calories: 429.6 Carbs: 8.7g
Fat: 43.14g Protein: 7.39g
Fiber: 4.82g

Serves: 4 Time: 35 minutes

Ingredients:
¼ cup butter ½ tsp. vanilla extract
½ cup almond butter ¼ tsp. monk fruit extract, or other
¼ cup coconut oil sugar substitute
2 tbsp. cocoa powder
½ tbsp. cinnamon

14
 1 2 3

4 5

Directions:

1. In a small pot, over medium-low heat, add in the butter, almond butter, coconut oil,
cocoa powder, and cinnamon.
2. Continue stirring until everything is well-combined, about 5-6 minutes.
3. Remove from heat and add in the vanilla and monk fruit sweetener. Stir.
4. In a lined muffin pan, gently pour the mixture into 4 spaces.
5. Place pan in the freezer for 30-35 minutes, or until ready to serve.

15
Update your pantry
Clear out any tempting carb-heavy items in your fridge and pantry,
such as sugar, processed foods, breads and grains, starchy
vegetables, and caloric sweeteners such as honey, jams, jellies,
agave nectar, and so on.

Our shopping list will help you get started with the recipes in this
book, which are designed for one day’s worth of meals. If you’re
shopping for the whole week, we recommend buying extra
ingredients.

Keep in mind that as you continue with your keto diet, you’ll need
to make sure that you’re consuming a variety of veggies, protein,
and fat sources to prevent nutrient deficiencies.

16
Your keto-friendly basket
As long as you stick to this shopping list, your meals can be keto-friendly.

PRODUCE PROTEINS

1 cup mushrooms 4 boneless, skinless chicken

breasts
5 garlic cloves
⅓ lb. ground beef
½ head green cabbage
¼ lb. breakfast sausage
1 small bunch green onions
2 slices bacon
½ white onion

1 red bell pepper EGGS AND DAIRY

2 ½ cups spinach
2 tbsp. cream cheese
2 cups romaine or leaf lettuce
6 eggs
12 cherry tomatoes
½ cup plain, whole-milk yogurt
½ avocado 2 tbsp. bleu cheese
½ lime 4 tbsp. salted butter

PANTRY STAPLES SPICES AND OILS

1 ¼ cup chicken broth garlic powder

salt
¼ cup + 1 tbsp. coconut cream
pepper
1 tbsp. almond flour
ground ginger
¼ cup soy sauce
cinnamon
½ tsp. vanilla extract coconut oil
2 tbsp. cocoa powder sesame oil
¼ tsp. monk fruit extract sesame seeds

½ cup almond butter avocado oil

17
Experiencing keto flu
The keto flu is a group of symptoms caused by your body adapting to a new diet that
consists of very little carbs. Following a very low-carb diet forces your body to burn
ketones for energy instead of glucose. Ketones are made when fat is broken down in
the body. They’re generally only used when glucose isn’t available. When they
become the main fuel source, they may cause withdrawal-like symptoms.

Be aware that for many people, these symptoms only last a few days.
However, if they continue past that or you do not feel well, listen to your body
and stop the diet.

SYMPTOMS

low energy and mental function nausea

headaches digestive discomfort

increased hunger decreased exercise performance

insomnia low libido

To combat these symptoms...

... or minimize them, try eating fewer carbs for two to three days per week and see
how you feel. If you find that you’re dehydrated and losing water weight, you may
want to consume more electrolytes, such as by drinking broth or apple cider vinegar,
or having a piece of dark chocolate.

Other ways to minimize symptoms include staying hydrated, avoiding strenuous

exercise, getting enough sleep, and making sure you’re eating enough fat.

18
 Writing and images: Ayla Sadler
Edited: Christal Yuen
Medical review: Kathy W. Warwick, RD, CDE
Typeset: Diego Sabogal

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