Easy Keto Diet for Beginners: A Complete Guide to Kick-Start the Ketogenic Lifestyle

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Cover photo ©2021 Hélène Dujardin. Food styling by Anna Hampton.

Alicia Cho, ii, x, 50; Lauren Flippen, v, 34, 166; Biz Jones, vi; 52, 86, 99, 100, 136, 190; Evi Abeler, xii, 20, 154; Nadine Greeff, 49; Darren Muir, 68; Hélène Dujardin, 116, 178. Illustrations, Shutterstock.

Author photo courtesy of Amanda Caldwell

Paperback ISBN: 978-1-63807-032-0

eBook ISBN: 978-1-63807-147-1

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CONTENTS

INTRODUCTION

PART ONE: WELCOME TO KETO

Chapter 1: Keto 101

Chapter 2: Preparing for Success

Chapter 3: Your Starter Meal Plans

PART TWO: EASY KETO RECIPES

Chapter 4: Breakfast and Beverages

Bulletproof Coffee

Mean Green Smoothie

Blackberry Cheesecake Smoothie

Cacao Crunch Cereal

Chocolate Chia Pudding

Easy Eggs Benedict

Keto Huevos Rancheros

Mushroom Frittata

Egg Breakfast Muffins

Applesauce Yogurt Muffins

Belgian-Style Waffles

Kale and Chard Shakshuka

Lemon–Olive Oil Breakfast Cakes with Berry Syrup

Chapter 5: Soups and Salads

Balsamic-Marinated Strawberry and Spinach Salad

Chicken and Bacon Salad with Sun-Dried Tomato Dressing

Chicken Salad–Stuffed Avocados

Kale, Avocado, and Tahini Salad

Israeli-Style Salad with Nuts and Seeds

Mexican-Style Chicken Soup

Turkey Jalapeño Soup

Slow Cooker Keto Chili

Italian Sausage Soup

Seafood Chowder

Beef Stroganoff

Thai-Inspired Coconut Vegetable Soup

Chicken Ramen Soup

Chapter 6: Vegetable Mains and Sides

Roasted Veggies

Cauliflower Mash

Pan-Roasted Green Beans

Cauliflower Mac and Cheese

Sautéed Summer Squash

Wild Mushroom Tofu Ragù

Portobello Mushroom Margherita Pizza

Garlicky Broccoli Rabe with Artichokes

Green Vegetable Stir-Fry with Tofu

Zucchini Noodles with Avocado-Kale Pesto

Chapter 7: Seafood

Tuna Melt

Fish Avocado Tacos

Salmon Cakes with Avocado

Baked Trout with Sesame-Ginger Dressing

Shrimp in Creamy Pesto over Zoodles

Lobster Mac and Cheese

Spicy Brown-Butter Shrimp

Shrimp à la Vodka Pasta

Crispy-Skin Salmon

Bacon-Wrapped Scallops with Sweet Balsamic Sauce

Fish Coconut Curry

Ahi Tuna Poke

Chapter 8: Poultry

Crispy Fried Chicken Bites

Caribbean Jerk Chicken Tenders with Creamy Mustard Sauce

Sesame Chicken Lettuce Cups

Black and Blue Chicken Thighs

Bacon-Wrapped Barbecue Turkey Meatballs

Chicken Club Lettuce Wrap

Avocado Chicken Burgers

Stuffed Bell Peppers

Chicken Fajitas

Turkey Taco Bowl

Pecan-Stuffed Chicken Thighs

Caprese Balsamic Chicken

Grilled Chicken Satay

Chapter 9: Beef, Pork, and Lamb

Steak, Mushroom, and Pepper Kebabs

Italian Meatballs

Cheeseburger Meat Loaf

Sirloin Steak with Creamy Mustard Sauce

Casserole au Gratin

Walnut-Crusted Pork Chops

Pan-Grilled Lamb Chops with Pesto

Beef and Broccoli

Pork Fried Rice

Steak and Egg Bibimbap

Sloppy Joe Casserole

Lasagna Dip

Cubano Pork Chops

Barbecue Pork Bites

Chapter 10: Apps and Snacks

Parmesan Pepperoni Chips

Seedy Crackers

Pumpkin Pecan Fat Bombs

Jalapeño Poppers

Smoked Salmon Crudités

Garlic Parmesan Wings

Blackberry Cheesecake Bites

Deviled Eggs (7 Variations)

Chapter 11: Desserts

Mug Cake Three Ways

Zucchini Chocolate Bread

Fudgy Brownies

Chocolate Almond Fudge

Buttercream Pudding Fluff

Strawberries and Cream Cake

Olive Oil Ice Cream

Crustless Lemon Cheesecake

Chapter 12: Staples

Basic Broth

90-Second Bread

Taco Seasoning

Guacamole

Butternut Squash Cheese Sauce

Keto Mayonnaise

Ranch Dressing

Avocado-Kale Pesto

Tahini Goddess Dressing

MEASUREMENT CONVERSIONS

ABOUT THE AUTHOR

INTRODUCTION

My keto journey started about four years ago, when I found myself morbidly obese and unable to live the life that I wanted. I had tried just about every diet with little to no success. Discouraged by the lack of results, I was convinced I just couldn’t lose weight. Then things got even worse when I found myself in the hospital, fighting for my life against an infection. Things had to change, but I didn’t know where to begin. After a chance conversation with a trainer, I discovered a new approach to eating known as the ketogenic diet.

As a chef, I already knew how to cook, but instead of the carb-heavy ingredients I was used to, I began to concentrate on whole foods that were high in protein and low in carbs. When the weight began to come off, I was invigorated with confidence. I had (finally!) found a lifestyle that I could stick to long-term. I was hooked on the fresh veggies, high-quality protein, and even sugar-free baked goods for an occasional treat. I started posting recipes on social media, which soon became a website, and now I create and share my ketogenic and low-carb recipes full time with people all over the world.

Though I am still on my journey to reach my goal weight, I am able to share my experiences with others and help them avoid the mistakes I made when starting on the ketogenic diet. Today, I am able to enjoy almost all the cuisines and foods I used to love—but in a healthier way, using higher-quality ingredients. My world has opened up with opportunities that four years ago I would never have thought possible. I hope this book can give you the building blocks to reach your own health and fitness goals to live your best life.

Whether you want to lose 20 pounds or 200, the ketogenic diet is a lifestyle that has endless health benefits, including giving you better energy to get active. This book will teach you the foundation of the ketogenic diet and how to navigate the ups and downs of the journey. You will learn which foods to incorporate into your diet and which to limit or avoid. Make sure to consult with your doctor before making major lifestyle changes.

To make starting (and sticking to) the diet as easy as possible, follow this book’s 4-Week Meal Plan (here). Along with recipes that are simple and approachable without sacrificing flavor, the plan provides shopping lists and nutritional information to help keep you on track. Both in and outside of the meal plan, the recipes in this book are familiar favorites reimagined in a healthier way. Mostly, they feature ingredients that you’ll commonly find in grocery stores, as well as a few new keto-specific items that will quickly become staples in your pantry.

Any lifestyle change can seem scary at first, but know that this decision to invest in yourself is worthy of celebration. We only get one body and one life, so I’m really glad you’ve decided to make the most of this opportunity. I’ve been where you are now and I’m rooting for your success. You’ve got this!

PART ONE

Welcome to Keto

In part 1, we will go over the basics, including what the ketogenic diet is and how to get the most out of it. We’ll discuss the advantages of being in ketosis and how to calculate your macros for optimized health. You’ll also learn about how your glucose levels can affect your body’s hunger signals and energy levels.

Before you overhaul your pantry, it’s important to familiarize yourself with the ingredients you will need to look for and those you should avoid. You will learn about different types of hidden sugars that are found in common foods, and which healthier alternatives to use. We will also discuss what you can do to prepare for your new lifestyle and how to avoid common pitfalls.

Garlicky Broccoli Rabe with Artichokes

CHAPTER 1

Keto 101

Let’s start at the beginning. What is the ketogenic diet, and why does it work? In this chapter, you’ll learn how your body can use fat as a fuel source instead of sugar, and why that equals more energy and less hunger throughout the day. The ketogenic diet really can jump-start a healthier lifestyle. Let’s dive in.

HOW THE KETOGENIC DIET WORKS

Did you know that your body has two fuel sources?

The first source is glucose. Your body creates glucose from the carbohydrates (carbs) you eat in grains, breads, pastas, sugar, and starches, to name a few. Glucose is a readily available fuel source that your body can use for energy, but it is not long lasting, and the process of converting carbs to glucose sends your blood sugar on a roller-coaster ride (a glu-coaster, if you will).

Here is how it works:

1. After you consume carbohydrates (think refined grains and sugars), your body begins to digest them into glucose.

2. This process of converting carbs to glucose causes a spike in your blood sugar and gives you a temporary energy boost (this is where the term sugar high comes from).

3. In response to this aggressive blood sugar spike (and because a glucose overdose in your bloodstream can be toxic), your body reacts by signaling the pancreas to release the hormone insulin, which acts to remove the excess glucose from your bloodstream.

4. The released insulin works swiftly to transport the glucose out of your bloodstream to burn as fuel and then puts the rest in storage (more on this in a minute).

5. As the insulin removes the glucose from your bloodstream, your blood sugar subsequently drops, your energy level declines, and you feel hungry again.

6. So you eat more carbs, and the cycle begins again . . .

This process explains why most people get an afternoon energy crash around 3:00 p.m. and start craving sweets or candy. It is not your lack of willpower that causes these cravings. It is your body saying, Hey! My blood sugar is low and I need more energy—give me carbs now!

If being on the never-ending glu-coaster isn’t bad enough, there’s one more important fact you should know. Depending on how much energy you need (which is based