The Ultimate Keto Diet Guide & 100 Recipes电子书

THE ULTIMATE KETO DIET GUIDE & 100 RECIPES

Bonus 7 Day Meal Planner - Burn Fat Fast & Stop Counting Calories Forever

Elizabeth Jane

TABLE OF CONTENTS

GINGER SALMON WITH ZUCCHINI NOODLES

INGREDIENTS:

DIRECTIONS:

NUTRITION FACTS (PER SERVING)

PART I - KETOGENIC DIET OVERVIEW

PART II – STEP BY STEP GUIDE TO ACHIEVING KETOSIS

PART III – ADAPTING THE DIET TO YOUR LIFE

PART IV - MAKING A GOOD START

RECIPES

MAIN DISH RECIPES

FISH / SEAFOOD

THYME AND PAPRIKA SHRIMP

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NUTRITION FACTS (PER SERVING)

SALMON STIR FRY WITH BROCCOLI AND PEAS

INGREDIENTS:

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ASIAN TUNA WITH PARSLEY

INGREDIENTS:

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CUCUMBER NOODLES WITH SHRIMP

INGREDIENTS:

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BAKED SEA BASS WITH MUSTARD SAUCE

INGREDIENTS:

DIRECTIONS:

NUTRITION FACTS (PER SERVING)

CREAMY SALMON WITH EGGPLANT

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

GINGER COD WITH ZUCCHINI NOODLES

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

SPINACH SALAD WITH SALMON, STRAWBERRIES AND WALNUTS

INGREDIENTS:

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TUNA WITH TOMATOES AND PARSLEY

INGREDIENTS:

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STEAMED COD

INGREDIENTS:

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TRUFFLE TUNA STEAKS

INGREDIENTS:

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SALMON, ALMONDS AND FENNEL SALAD

INGREDIENTS:

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SALMON STEAKS, ITALIAN-STYLE

INGREDIENTS:

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SALMON MOZZARELLA SALAD

INGREDIENTS:

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SHRIMP AND LEMON NOODLES

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

CITRUS SHRIMP PEPPER SALAD

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

TUNA AND MUSHROOM SALAD

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

SPICY SHRIMP AND LETTUCE SALAD

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WATERCRESS SALMON SALAD WITH OLIVES

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SEA BASS SALAD WITH ORANGE DRESSING

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PAN-SEARED SALMON FILLETS

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

TUNA AND DILL CREAMY SAUCE

INGREDIENTS:

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PEAR TUNA SALAD

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NUTRITION FACTS (PER SERVING)

POACHED SALMON OVER SPINACH SALAD

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NUTRITION FACTS (PER SERVING)

WHITE MEAT

PARMESAN OREGANO CHICKEN SALAD

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CHICKEN WITH ALMOND CRUST

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CHICKEN SOUP WITH CELERY

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CHICKEN CUBES, INDIAN-STYLE

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

SPICY CHICKEN WITH CHEESE CRUST

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

GINGER SAUTÉED CHICKEN

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

SHREDDED CHICKEN WITH BROCCOLI AND CHEESE

INGREDIENTS:

DIRECTIONS:

NUTRITION FACTS (PER SERVING)

GARLIC AND HERB CHICKEN THIGHS

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

CHICKEN WITH ROSEMARY AND WALNUTS

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

MARINATED CHICKEN WITH CELERY

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

TOMATO AND BASIL CHICKEN SALAD

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

CHICKEN VEGETABLE NOODLES WITH SAGE

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

GRILLED ORANGE CHICKEN

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CHICKEN WITH CARAMELIZED ONION AND BELL PEPPER

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NUTRITION FACTS (PER SERVING)

PARSLEY-CURRY CRUSTED CHICKEN THIGHS

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

PAPRIKA-MUSTARD CHICKEN WITH SPINACH

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

CHICKEN WITH CAULIFLOWER, ASIAN-STYLE

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CHICKEN SAUTÉ WITH EGGPLANT

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

ARUGULA-VINAIGRETTE CHICKEN SALAD

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

MEDITERRANEAN-STYLE CHICKEN SALAD

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

CHICKEN SLICES WITH ZUCCHINI AND OLIVES

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

DILL CHICKEN BREAST WITH MUSHROOMS

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NUTRITION FACTS (PER SERVING)

PESTO STUFFED CHICKEN BREASTS

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NUTRITION FACTS (PER SERVING)

CITRUS CHICKEN WITH CELERY AND SESAME SEEDS

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NUTRITION FACTS (PER SERVING)

CHICKEN, TOMATO AND CARROT SOUP

INGREDIENTS:

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CREAMY CHICKEN SALAD WITH ALMONDS AND DILL

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

BROCCOLI & OLIVE STUFFED CHICKEN

INGREDIENTS:

DIRECTIONS:

NUTRITION FACTS (PER SERVING)

CHICKEN THYME STUFFED ZUCCHINI

INGREDIENTS:

DIRECTIONS:

NUTRITION FACTS (PER SERVING)

AVOCADO CHICKEN SALAD WITH PARSLEY

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

MUSTARD-ORANGE CHICKEN THIGHS WITH WALNUTS

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RED MEAT

HAM WITH BROCCOLI AND PARMESAN

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SAGE PORK RIBS WITH BELL PEPPER

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BEEF AND MUSHROOM RAGU

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CREAMY PORK TENDERLOIN WITH CHIVES

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SIRLOIN AND GARLIC STIR FRY WITH CHERRY TOMATOES

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STUFFED MEATBALLS WITH MUSTARD SAUCE

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STEAK SALAD WITH ALMONDS AND OREGANO

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NUTRITION FACTS (PER SERVING)

CURRY PORK WITH CAULIFLOWER SAUCE

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BEEF RIBS IN SPICY SAUCE

INGREDIENTS:

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ROSEMARY PORK LOIN WITH SOUR CREAM AND WALNUTS

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VEGETARIAN

BELL PEPPERS IN TOMATO SAUCE, ITALIAN-STYLE

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NUTRITION FACTS (PER SERVING)

BAKED EGGPLANT WITH BROCCOLI AND CHEESE SAUCE

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THYME-LEMON ZUCCHINI WITH FETA CHEESE AND ALMONDS

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COLORED SALAD WITH NUTS

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BELL PEPPER AND ALMOND CUCUMBER CANAPES

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TOMATO AND MUSHROOM SALAD WITH SWISS CHEESE

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ZUCCHINI NOODLES WITH OREGANO PESTO

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TOMATO SOUP WITH GOUDA CHEESE

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AVOCADO-COCONUT SALAD WITH MACADAMIA AND CHEESE

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EGGPLANT, ZUCCHINI, BELL PEPPER AND MOZZARELLA SKEWERS

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ONION LAYERS WITH PARSLEY SAUCE

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SPINACH SALAD WITH SUN-DRIED TOMATOES AND OLIVES

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BAKED BROCCOLI AND SHIITAKE OMELET

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LEMON CUCUMBER SALAD WITH SPICY GOAT CHEESE CRISPS

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GARLIC AND CHEESE STUFFED PORTOBELLO

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SIDE DISHES & SOUPS

CREAMY CAULIFLOWER-BACON BAKE

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BAKED MOZZARELLA-EGGPLANT ROUNDS

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ZUCCHINI NOODLE STIR-FRY WITH ALMOND CHICKEN

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CUCUMBER SALAD WITH TOASTED SUNFLOWER SEEDS

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QUICK AND EASY SEA BASS SOUP

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SARDINE SALAD WITH ZUCCHINI BLACK SESAME NOODLES

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SPICY CHICKEN VEGETABLE SOUP

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SPICY BEEF SOUP WITH ZUCCHINI NOODLES

INGREDIENTS:

DIRECTIONS

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LOW CARB CHILI

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BREAKFAST RECIPES

PIZZA WITH OLIVES, MUSHROOMS, AND BACON

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NUTRITION FACTS (PER SERVING)

CHEESY NO-BAKED FRITTATA

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NUTRITION FACTS (PER SERVING)

KALE AND EGGS BENEDICT

INGREDIENTS

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NUTRITION FACTS (PER SERVING)

KALE, ZUCCHINI AND GOAT CHEESE CRUSTLESS QUICHE

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SPAGHETTI SQUASH CARBONARA

INGREDIENTS:

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NUTRITION FACTS (PER SERVING)

HIGH-PROTEIN GLUTEN-FREE PANCAKES

INGREDIENTS

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HIGH-PROTEIN BREAKFAST

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FLAXSEED CREPES WITH YOGURT

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HERB CHICKEN BURGER

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NUTRITION FACTS (PER SERVING)

COTTAGE CHEESE OMELET WITH VEGGIES

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NUTRITION FACTS (PER SERVING)

DESSERTS

COCONUT AND ALMOND SQUARES

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NUTRITION FACTS (PER SERVING)

WALNUT AND PISTACHIO COOKIES

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NUTRITION FACTS (PER SERVING)

COCOA PUDDING WITH CHIA SEEDS

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CHOCOLATE BANANA MINI TARTS

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CREAMY CHOCOLATE BROWNIES

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