Free 7-Day Keto Fat Loss Meal Plan and Menu For Beginners


It’s hard to stick to a diet. You have so much to deal with. Hunger and cravings, not to mention expense, all come to mind when you think of the word diet. But the truth is, all that expensive diet food is really harming you. It’s usually over-processed to the point that your body probably doesn’t even recognize that it is food. It cannot digest it, and you have stomach issues, heartburn, and vacillate between constipation and diarrhea.

But, when you have a good plan, it’s not hard to stick to at all. Not if it’s a lifestyle, and certainly not if it’s good food. It’s food you really want to eat, and since ketogenic is not a diet but a lifestyle, you can eat as much as you need to without hunger. What more could anyone want?

What Is It and What Makes It a Lifestyle?

A ketogenic lifestyle consists of eating the ketogenic way: low carb, high healthy fat, and moderate protein 99 percent of the time – even if it’s your birthday. What does it mean to eat ketogenic, though? Well, basically you eat in such a way that your body produces ketones. Don’t worry, this is not scary; in fact, ketones can protect your brain from Alzheimer’s and other problems, such as brain fog and memory.

What if you started eating the way your ancestors used to eat? What would that look like? When you consider what your ancestors did not have, namely processed food, you can see what that might look like. The food around was that which was easily available such as berries, wild animals, and vegetables that are easy to grow like spinach, cabbage, broccoli, and cauliflower.


Because it was hard to catch food, they also had to ensure everything they ate was as high in fat as possible so that they could keep on enough weight to be healthy. But not fake fat, of course – healthy fat from fruit like coconut oil and olive oil.


Some people also enjoy ghee, which is clarified butter, in this plan. That’s the other thing that is awesome about the ketogenic lifestyle; you do have lots of leeway in what you eat if it follows the main goals, which are to eat low carb, high fat, and moderate protein most of the time.


Processed food is full of refined sugars, unhealthy fats, and chemicals that no one can pronounce and will leave you unsatisfied, always craving more. And guess what; it’s not your fault if you’re always craving more. They made the food that way.


The food you’re eating is designed to cause cravings. Processed food is made to hook you on it, just like opiates. The food scientists know the exact combinations of fat, salt, and sugar to hook you. They’ve found the formula to make every meal into a drug. What’s worse is that this drug will make you fat, unhealthy, prone to diabetes and you’ll likely die earlier than you otherwise would. Even when you think you’re eating small amounts of food called “diet” food, you can be fat and very unhealthy. In fact, thin people who are eating a fully processed diet are also very unhealthy and prone to illness. Disease manifests differently in everyone.

Thankfully, the ketogenic diet has become more mainstream. People are taking to it and getting healthier. They’re getting healthier because it’s simple. They don’t have to think too hard to know whether they can have that food or not. Due to this fact, it makes it easy for the ketogenic way of eating to become a full-on lifestyle.

That’s good, because one thing that can ensure that people really change for life, and make eating keto a habit, is to turn it into a lifestyle. When you know you’re going to live this way forever, that you’re not taking breaks, and that you’re not doing it for just the next few weeks until the big party, then you tend to stick to a healthier way of eating because it’s just normal and natural. Since ketogenetic eating is so natural, you’ll agree that it can easily become a lifestyle.

Reasons the Ketogenic Lifestyle Is So Effective

The main reason that the ketogenic lifestyle is so effective is simply that it works. When something you do gets results, it’s easy to want to keep doing it. All you have to do is take the first steps, and after that, the proof is in the pudding.


  • It’s Easy – Yes there are numerous products out today to make it easier still, but even if you never buy a single prepared item, it’s still easy to eat this way. When you start doing it within a week, you’ll realize that this is easier than what you did before.


  • You Don’t Have to Spend Lots of Money – The keto lifestyle is simple and due to that it’s not expensive, so you don’t have to spend a lot of money. You can go out to almost any sit-down restaurant and find something to eat that will work, even if it’s not perfect.
  • You Feel Satisfied – When you eat the right combination of food, you simply feel more satisfied. The food is higher in nutrition, so your body will eventually stop turning on the cravings because it’s getting what it wants and needs. It doesn’t hurt that the food is delicious.
  • You Feel More Energetic – Nothing is like the energy you get once your body has adjusted to the keto lifestyle, which will only take a few weeks of sticking to it. One day you’ll wake up and feel so much more energetic, and because of that, you’ll also be able to get more done in the 24 hours you’re given.
  • Ends Brain Fog – You may not even know you have brain fog until it’s cleared. When it clears, you’ll wonder how you were surviving and getting things done before. You’re going to feel so much clearer about everything.
  • Almost Everyone Can Do It – With few exceptions, almost anyone can eat this way. The main exception is someone with kidney disease. This is not because it’s an unhealthy diet, but because someone with kidney disease must control their fluid intake and eat less protein.

You know it’s true. When you do something that gives you pleasure, you keep doing it. We all make time for the things we really like doing, and once you get going on the ketogenic way of life, you’ll want to keep going. You’ll feel so much better fast that you’ll be surprised. Don’t test the waters and go back to your old ways, because you will find out that this lifestyle works.







Health Benefits of the Ketogenic Lifestyle


Besides being easy to stick to, there are enormous health benefits to the ketogenic lifestyle. It’s amazing how well this way of eating works for improving and even reversing many diseases.


  • Fights Obesity – If you eat a ketogenic diet, eventually you will not be overweight. It’s just a fact of life that eating keto properly will make you lose weight. At first, it’ll happen fast and then it’ll slow down, but if you’re doing it, you’ll be losing it.


  • Manages Diabetes – Keto lowers your blood sugar levels substantially since you will not be eating lots of high-starch veggies, lots of high-sugar fruit, or any processed food. In addition, you’re going to be eating a variety of low-starch veggies, which is going to help you even further.


  • Improves Alzheimer’s Disease – Because ketones are neuroprotective, Alzheimer’s patients have seen some improvements and slowing of the progression of the disease by maintaining a ketogenic lifestyle.


  • Helps Prevent / Slows Cancer – One of the most common types of brain cancer (gliomas) can shrink substantially in someone on a ketogenic diet. Going extra low carb and ensuring that you take out every single processed food will help with this.


  • Lowers High Blood Pressure – If you have high blood pressure, you may end up going off your meds after a few weeks of the keto way of life. Because the diet is anti-inflammatory, it helps to lower blood pressure.


  • Fights Chronic Inflammation – This way of life, drinking plenty of water, avoiding processed food, and eating enough nutrition, will keep your inflammation at bay. This is one reason people with autoimmune illness do so well on a keto way of life. Because you’re not triggering your inflammatory response by what you’re eating now, you won’t get inflamed as much.


  • Helps with Other Brain Disorders – Because ketones are neuroprotective, people with any type of brain issue – ranging from memory issues and brain fog to serious issues like stroke – will find that this way of eating can help improve their condition.


  • Improves Epilepsy – This has been a way of life for many people with intractable epilepsy, providing relief to many parents of children with epilepsy. Ketogenesis is featured in the movie about a child with epilepsy called Lorenzo’s Oil, which is still very interesting to watch.


  • Helps Reverse Polycystic Ovary Syndrome – A major cause of infertility today, the main reason people have PCOS is that they have elevated insulin levels. The high insulin environment will cause the ovaries to produce more male hormones called androgens, which can affect everything about this system. The keto way of eating can reverse this condition and if done soon enough will help restore fertility.


  • Reduces Migraines – Many people who live the ketogenic lifestyle report that they get many fewer migraines than they did before. It is thought that it works because the ketones are neuroprotective but also because of the reduction in inflammation.

The health benefits are so numerous that you can probably add to this list yourself once you get started. Many people report life-changing results from following the ketogenic lifestyle.

Eating Do’s and Don’ts

One thing that can help you find out more about this lifestyle is learning some eating dos and don’ts. This will make all the difference in your ability to turn this into your lifestyle. Because here’s the thing; if you’re following a lifestyle, you cannot put your toe in another lifestyle every day and expect to see results. Therefore, if you really want to follow this way of life, study this list.

  • Don’t Eat High Protein – The ketogenic way of eating is not meant to be high protein. It’s a high-fat diet but low in carbs and moderate in protein. You want to eat at least 60 percent of your calories in fat (can go up to 75 percent), only 15 to 30% from protein, and the rest up to 10 percent as carbs.
  • Do Choose the Right Type of Meat – The meat you choose should be as natural as possible. Don’t buy meat that has been doctored with sugar and additives to make it taste better. You want to find organic, grass-fed, free-range, and so forth. However, just do the best you can and don’t stress too much.
  • Do Eat Fruit Fats – The main fats that you want to eat should be natural. They should mostly come from fruit like olive oil and coconut oil. You can also use animal fats and ghee, but most of your fat should come from fruit.
  • Do Eat When Hungry – You don’t need to restrict your food intake when you’re eating keto. You can eat when you’re hungry if it meets the rules of the ratio you’re trying to stick to.
  • Don’t Drink Milk – While you can have some dairy, living the ketogenic way you want to avoid drinking milk as a beverage. If you use any, a splash in your coffee is all you should use. One glass of milk can have quite a lot of carbs. Read your labels.
  • Don’t Eat Sugar – This is the hardest part to get used to, but you will, and you’ll be glad you did. But you cannot eat sugar, and you should try to avoid adding any type of sweetener to any of your food for a few weeks. Later you can use some sweeteners if you must, such as stevia.
  • Do Drink Your Bone Broth – One thing that some people overlook is the bone broth. Drinking it is your key to sticking to this long enough that it becomes second nature and finally a true lifestyle for you.
  • Do Enjoy Something Special – On special occasions, you won’t ruin everything if you enjoy a glass of dry wine, whiskey, brandy, vodka or any low-sugar drink of your choice and a serving of at least 70% dark chocolate. Count your carbs, and you can do it at least weekly.

Eating right on the ketogenic way of life is not hard to do. If you can visually divide your plate to fit the food on it in the right quantities, that will help. They even sell some keto plates online; just do a Google search to find out more.

Common Side Effects and How to Combat Them

Many people call the combination of symptoms they have when first embarking on the keto way as the “keto flu.” If you do feel any of these symptoms and side effects, realize that they are just a sign that you’re pushing your body into ketosis. Once the change fully occurs, you’ll start feeling better.

These unpleasant side effects may include:

  • Headache
  • Fatigue
  • Moodiness
  • Brain fog
  • Unmotivated
  • Vertigo
  • Cravings
  • Nausea
  • Muscle cramps
  • Constipation
  • Keto breath
  • Heart palpitations


How to Combat Side Effects


  • Drink More Water – Pretty much every single symptom you get can be combated by ensuring that you are properly hydrated. Try drinking more of your bone broth during the day and drinking 32 ounces of water with citrus every morning. It may also help you to measure out your water, so you know you’re drinking enough.


  • Check Your Ratios – Are you keeping your fat ratio high and your carbs low? If you tend to fall off the wagon every weekend or monthly, you’re going to cause your body to struggle harder. If you feel like you’re sticking to everything, go back to checking ratios to be sure.


  • Boost Your Carb Intake – If you have suffered more than a couple weeks without getting relief, you may want to add more carbs. But let’s be clear, by carbs we mean that you should eat more veggies. Try upping your veggies for a couple weeks to see if that helps.


  • Work Out Carefully – When you’re in transition, it’s okay to baby yourself and do slower and more gentle forms of exercise like walking, stretching, and swimming. Avoid strenuous exercise for at least the first month; after that you’ll likely be able to outperform your previous efforts.


  • Avoid Restricting Food Intake – If you get hungry, try to judge realistically whether you should eat something or not. If it’s an hour before dinner, you’re supposed to be hungry, so wait. But if it’s more than that, it’s okay to eat something small to take away the hunger. Don’t focus on calories; only pay attention to your hunger.


  • Check Your Meds – Often people get to stop taking their meds when on the keto way of eating. If you notice anything that concerns you about your meds, talk to your doctor right away so they can advise you.


You can use breath spray in the meantime, but if you add more water, that will help too. Also, ensure that you’re getting enough bone broth and eating in the right ratios without shocking your body. Don’t allow cheat days every other day or week or month either. If you follow these guidelines, you’ll find that these side effects go away on their own not to return – unless you kick your body out of ketosis and then back in by not minding your ratios.


Note: If you get heart palpitations, do talk to your doctor about it – especially if you have diabetes.



Reasons to Stop or Modify Your Ketogenic Lifestyle


The strange fact about being a human is that as much as we’re the same, we’re all different. Everyone does not respond the same. Two different people can respond differently to a medication, a diet, or really anything. You’re unique. Therefore, there are sometimes reasons to modify the keto lifestyle to fit your needs better.


  • Seizures – The keto diet that treats seizures is high fat, but low in carbs and low in protein. If you want to use the ketogenic lifestyle to treat something like that you should also speak to a physician who is trained in planning this type of diet.


  • Pregnancy – If you are pregnant, you can still enjoy the ketogenic lifestyle if you’re ensuring you are getting enough nutrients. You don’t want to lose weight, so boost your caloric intake by adding more fruit and more vegetables to your day and go ahead and add some nuts, seeds, legumes, and even some dairy.


  • Losing Too Much Weight – Once you get to your normal weight, it can be a challenge to figure out how much food to add. Always add in more veggies and fruit and see if you can add more varieties of food in small amounts from the nuts, seed, and legume category too.


  • You Work Out a Lot – If you work out a lot and are losing weight using keto, you may experience muscle cramps after or during your workouts. Consider adding some fast-digesting carbs before your workout to help.


  • You Simply Feel Bad – If you’ve given it a go for at least a month and you still do not feel good on this lifestyle, you should stop. But you should also go to the doctor to get a full check-up in case there is an underlying illness you’re missing.


  • You’re a Body Builder – If you’re a body builder, you may need to eat a lot more carbs. You may even be able to do this without affecting whether you’re in ketosis or not.


  • You Are Diagnosed with Kidney Disease – You may need to lower your protein further if you are diagnosed with kidney disease. However, that doesn’t mean you have to quit; just modify.


  • You Take Medication – You may need to slow your transition to ketosis if you’re using certain meds, especially insulin and blood pressure medication. If you’re having issues, just go more slowly with moving down your carbs and upping your fat.


  • Having Trouble Getting into Ketosis – Some people are resistant, and it will take more work to get into ketosis. You may have to lower your carbs even more than normal at first. Check ingredients on everything to ensure you’re not getting added sugars you didn’t know about; this is often the case as sugar is used in a lot of meat preparations.


There is never a real reason to quit the ketogenic lifestyle totally. You can change your ratios of fat, carbs, and protein around if you keep it within the ranges discussed before. When you do adjust your levels, don’t reach for the processed food that you’re not supposed to have. Instead, reach for healthy additions to your plate.



Common Questions about the Ketogenic Lifestyle


The ketogenic way of life is very safe if you’re doing it correctly, putting nutrition above everything else. But like most situations, everyone wants something for nothing. The ketogenic lifestyle is not about eating a pound of bacon every day; in fact, that would not be good for anyone to do at all.


Here are answers to some common questions about the keto lifestyle.


# Should I Talk to My Doctor?


Most people can do it easily and successfully with only good things to report. However, almost everyone can benefit from seeing their doctor before starting a diet. This is especially true for anyone who is taking medication for diseases like diabetes and high blood pressure. This is because this diet is very powerful, and you will lower your blood pressure and blood sugar levels. How much depends on the person.


Some doctors don’t like any type of “diet” and others are partial to other types of “diets.” There is a lot of opinions that go into doctoring, so don’t take it personally. The first question you want to ask your doctor is how they feel about the keto lifestyle or a low-carb diet in general. Then you may want to ask follow-up questions based on their answer.


If they do know about the real keto lifestyle, you can then ask any other questions you may have. Write them down before you go so that you don’t forget. It’s easy to feel rushed in the doctor’s office. A good thing to ask for is “before” tests to find out where you stand health-wise; you can then get a check-up in a couple months to see how well you’re doing.


# What Food Can I Eat on the Keto Lifestyle?


In general, you want to ensure you eat the right ratio of fat, carbohydrates, and protein. Most people will be in the following ranges: 60 to 75% calories from fat, 15 to 30% calories from protein and 5 to 10% from carbohydrates.


To fill those macronutrient ratios, you’ll need to eat only whole healthy food that is produced in the most natural way possible, without the use of hormones and chemicals. Plus, you should not eat any processed food.


This is a healthy lifestyle. Just because something is “low carb” or says “keto” on it, doesn’t mean it’s good for you. What you will eat are healthy sources of protein in moderate amounts, fresh veggies of all sorts, some fruit, and healthy fat. In fact, most of your calories are supposed to come from healthy fats from sources like coconut, olive, nuts, and seeds. When you have a choice, always eat the whole thing over going for the processed version. For example, eating olives gives you healthy olive fat plus veggie nutrients.


# What Should I Not Eat on the Keto Lifestyle?


This is a short and easy answer because there isn’t much you cannot eat when you think about it. Compare it to other lifestyles, and you quickly realize that every single healthy way of eating includes avoiding processed food, sugar, salt, and unhealthy fats – especially in combination. When you live the ketogenic lifestyle, it’s easy to say no because you realize those things aren’t food. There is no world where eating pop tarts for breakfast, for instance, is going to be healthy.


The foods you should not eat on keto are:


  • Flour
  • Grains
  • Most fruit
  • Refined sugars
  • Soft drinks/fruit juices
  • Starchy vegetables


You can literally eat everything else. Name one diet where you can eat the things on this list in a way that you want to eat them. No one wants to eat whole grains without fat on them, but that’s the only way you can eat them on that lifestyle and be healthy.


There are versions of some of these that you can make but remember that when you try to make something to take the place of something else, it never tastes as good. Instead, consider cooking new things that have their own special flavors that you enjoy. When you start reading labels, understand that if the ingredients include any of the above you should not eat it.


# Do I Have to Count Calories?


Even though there are guidelines in terms of the ratios of the macronutrients that you eat, you don’t have to really count. You can just eyeball your meals on your plate. In general, a serving size of a piece of protein is the same size as the palm of your hand.


Fill your plate halfway with veggies, about a fourth of the plate should have the protein, and the rest of the plate includes all the fat you’re supposed to eat – which of course is likely used to flavor the veggies and protein. Eat when you’re hungry and stop when you’re full. It really is that easy. That is why it’s such a good lifestyle.


However, if you want to, you can count calories when you first start. Start by eating at the top of the calorie requirements for your desired weight range and stay there if you’re happy with the results. If you need to cut back more, you’re at the top so you can still cut back.


You can also choose to figure out how many grams of carbohydrates would be in your ideal day and just count that, as this can often be simpler to keep track. As you grow into the lifestyle, you’ll end up not needing to this, but in the beginning, it does help to know what you should be eating so you have an idea and guideline to go by.


# Do I Need to Take Supplements?


Because of the state of our food sources, most people do need to take some supplements, but not as many as you might think. Also, each person is different, so the best thing to do is to look at your personal situation and find the right supplements for that.


However, in most cases, you can benefit from supplementing with MCT oil, BHB salts, vitamin B12, and vitamin D3. You can ask your doctor for a blood test to determine your levels. The main problem with B12 and D3 is environmental. We wash our food too much to get enough B12, and some people just don’t produce it, so almost everyone can benefit from taking it.


The problem with B12 is that a deficiently may not show up until it’s too late and it’s irreversible and can cause serious neurological problems and fatigue. The issue with D is that we tend to wear sunscreen (and we should) and wash too (you should not wash for 24 to 48 hours after sun exposure to get enough D). Having a vitamin D deficiency can result in body pain, lower back pain, and fatigue.


# Am I Going to Get High Cholesterol?


While no one can speak to how any lifestyle will affect another, research shows that the opposite happens to most people. Many people end up with higher good cholesterol and lower bad cholesterol. The truth is, many people have high cholesterol due to genetics. The best thing to do is to get tested before, during, and after about 90 days of sticking to the ketogenic lifestyle. You may be surprised by the results, and so will your doctor.



To Sum Up


We’ve discussed what makes the ketogenic way of eating so effective, the health benefits, and why it’s a great lifestyle to be part of. We’ve also covered what to eat and what not to eat, the side effects of eating this way, and how to make it your lifestyle easily. Finally, we’ve given some common questions and answers about the ketogenic lifestyle. Now it’s up to you to choose whether you want to be part of this amazing lifestyle or not.

The real question is, do you want to feel great, be more energetic, and overall healthier? And guess what, after a bit of a transition you’ll never have to give it much thought again. It’ll be second nature and a true lifestyle – not a fad and not a diet.

Day 1:

Breakfast: Keto oven pancake with bacon and onion
Lunch: Keto Italian cabbage stir-fry
Dinner: Keto deviled eggs

Day 2:

Breakfast: Keto mushroom omelet
Lunch: Keto prosciutto-wrapped asparagus with goat cheese
Dinner: Keto baked salmon with pesto

Day 3:

Breakfast: Keto low-carb strawberry smoothie
Lunch: Keto ground beef and broccoli
Dinner: Keto low-carb pumpkin soup

Day 4:

Breakfast: Keto salty muffins
Lunch: Keto chicken salad with sunflower seeds
Dinner: Keto zucchini pottage

Day 5:

Breakfast: Keto coconut porridge
Lunch: Keto pork chops with blue-cheese sauce
Dinner: Keto cod loin with horseradish and browned butter

Day 6:

Breakfast: Keto turkey plate
Lunch: Keto chicken casserole
Dinner: Keto broccoli cheddar soup

Day 7:

Breakfast: Keto scrambled eggs
Lunch: Keto beef patties with creamy onion gravy and broccoli
Dinner: Keto grilled white fish with zucchini and kale pesto



  • 1 slice of turkey or pork bacon
  • 1 Tbsp of chopped yellow onion
  • 1 tsp of butter to fry in
  • 1 egg
  • ¼ cup heavy whipping cream
  • 2 tbsp cottage cheese
  • 2 tbsp almond flour
  • ½ tsp of ground psyllium husk powder
  • Pinch of baking powder
  • Pinch of salt
  • ½ tsp of chopped fresh parsley, for garnish (optional)


  1. Preheat the oven to 350° F (175° C).
  2. Slice the bacon and onion Heat butter in a frying pan and add bacon and onion Fry until the onion is soft and the bacon starts getting crispy.
  3. In a bowl, whisk together eggs, cottage cheese and cream Add almond flour, psyllium husk, baking powder, and salt Whisk until thoroughly combined Let it rest for a couple of minutes.
  4. Pour the pancake batter into a greased baking pan and sprinkle the fried bacon and onions on top.
  5. Bake for 10-15 minutes It’s ready when it’s puffy, golden brown and the center has set.


  • ½ of smaller green cabbage
  • 2 full tbsp butter
  • 10 oz ground beef
  • ½ tsp salt
  • ½ tsp onion powder
  • Pinch of pepper
  • 1 tsp of white wine vinegar
  • 1 tsp of tomato paste
  • 1 garlic clove, finely chopped
  • ½ of leeks, thinly sliced
  • 4 tbsp fresh basil
  • ½ cup mayonnaise or sour cream, for serving


  1. Shred the green cabbage finely with a cheese slicer, sharp knife or in a food processor.
  2. Fry the cabbage in about half of the butter (or substitute olive oil) in a large frying pan or wok on medium heat for about 10 minutes, or until just softened.
  3. Add vinegar, salt, onion powder, and pepper Stir and fry for 2 3 minutes, or until well-incorporated Reserve sautéed cabbage to a bowl.
  4. Heat the rest of the butter or oil in the pan add the garlic and leeks, and sauté for a minute.
  5. Add meat, and continue frying until cooked through Sauté until most of the liquid has evaporated.
  6. Add tomato paste and mix well Lower the heat a little and add reserved cabbage and fresh basil Stir until cooked through.
  7. Adjust seasoning and serve with a dollop of sour cream or mayonnaise and perhaps even a green salad.


  • 1 egg
  • Pinch of tabasco
  • 1 tbsp mayonnaise
  • pinch herbal salt
  • 2 cooked and peeled shrimp or strips of smoked salmon
  • fresh dill


  1. Start by boiling the eggs by placing them in a pot and covering them with water Place the pot over medium heat and bring to a light boil.
  2. Boil for 8- 10 minutes to make sure the eggs are hardboiled.
  3. Remove the eggs from the pot and place them in an ice bath for a few minutes before peeling.
  4. Split the eggs in half and scoop out the yolks.
  5. Place the egg whites on a plate.
  6. Mash the yolks with a fork and add tabasco, herbal salt, and homemade mayonnaise.
  7. Add the mixture, using two spoons, to the egg whites and top with a shrimp on each, or a piece of smoked salmon.
  8. Decorate with dill


  • 3 eggs
  • 1 full tbsp of butter, for frying
  • 1 full tbsp of shredded cheese
  • Pinch of onion powder
  • 3 mushrooms
  • salt and pepper


  1. Crack the eggs into a mixing bowl with a pinch of salt and pepper Whisk the eggs with a fork until smooth and frothy.
  2. Add salt and spices to taste.
  3. Melt butter in a frying pan Once the butter has melted, pour in the egg mixture.
  4. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle cheese, mushrooms, and onion on top ( optional).
  5. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.


  • 3 pieces of green asparagus large
  • 3 prosciutto slices in thin slices
  • 3 dices of goat cheese smaller
  • Pinch of ground black pepper
  • 1 tsp olive oil


  1. Preheat your oven to 450° F (225° C), preferably with the broiler function on.
  2. Wash and trim the asparagus.
  3. Slice the cheese into 3 pieces, and then divide each slice in two.
  4. Cut the slices of prosciutto in two pieces lengthwise, and wrap each piece around one asparagus and two pieces of cheese.
  5. Place in a baking dish lined with parchment paper Add pepper and drizzle with olive oil.
  6. Broil in the oven for about 15 minutes until golden brown.


  • 8 oz salmon
  • ½ oz green pesto
  • salt and pepper

Green Sauce

  • ½ oz green pesto
  • 4 tbsp mayonnaise
  • 2 tbsp Greek yogurt
  • salt and pepper


  1. Place the salmon skin-side down in a greased baking dish Spread pesto on top, and salt and pepper to taste.
  2. Bake in the oven at 400° F (200° C) for about 30 minutes, or until the salmon flakes easily with a fork.
  3. Meanwhile, stir the sauce ingredients together Pesto, mayonnaise, and yogurt.


  • 1 cup coconut milk
  • ½ cup fresh strawberries
  • 1 tsp of lime juice
  • Few drops of vanilla extract


  1. Place all ingredients in a blender and blend until smooth Using canned coconut milk (drain off the liquid) makes a creamier, more satisfying smoothie.
  2. Add lime juice to taste.


  • 10 oz ground beef
  • 3 oz butter
  • 9 oz broccoli
  • salt and pepper
  • ½ cup mayonnaise or creme fraiche (optional)


  1. Rinse and trim the broccoli, including the stem Cut into small florets Peel the stem and cut into small pieces.
  2. Heat up a hearty dollop of butter in a frying pan where you can fit both the ground beef and broccoli.
  3. Brown the ground beef on high heat until it is almost done Season to taste with salt and pepper.
  4. Lower the heat add more butter and fry the broccoli for 3- 5 minutes Stir the ground beef every now and then.
  5. Season the broccoli Top with the remaining butter and serve while still hot It’s also delicious to serve with an extra dollop of creme Fraiche or mayonnaise.


  • 3 cups of Romaine lettuce
  • 1 tbsp fresh parsley chopped
  • 2 ½ oz mozzarella cheese
  • 1 slice of Parma ham
  • 1 slice of salami
  • 2 canned artichokes hearts
  • ½ cup of canned roasted red peppers
  • ¼ cup sun dried tomatoes in oil
  • 3 tbsp olives
  • 1 tbsp of fresh basil
  • ½ red chili pepper finely chopped
  • ½ tsp of sea salt


  1. Chop or tear the lettuce into smaller pieces Put on plates or on a large platter Add the parsley.
  2. Distribute the antipasto ingredients on top.
  3. Add basil, finely chopped chili and salt in a mortar or a small bowl Crush with a wooden spoon or use the mortar and pestle Sprinkle over salad and drizzle with olive oil.


  • 4 Tbsp of slightly melted butter
  • 3 large eggs
  • 1 cup of chopped broccoli
  • 2 Tbsp of crumbled feta cheese
  • 1 pork sausage, cut in smaller dices or chopped
  • 2 egg whites


  1. Preheat the oven at 390° F or (200° C).
  2. Slightly grease molds for muffins with cooking spray.
  3. Distribute evenly small dices of sausage in each mold.
  4. Prepare two mixing bowls in the first one whisk the eggs, oil, add chopped broccoli and if it’s necessary to add some salt (depending on sausage, if it’s already salted don’t use any more salt).
  5. Stir whisked eggs over the sausage.
  6. In the second bowl, whisk the egg whites until they become firm.
  7. Equally, divide the egg whites with a teaspoon in each mold and bake for about 15 minutes.
  8. Let it cool a bit before you remove the muffins from the molds.


  • ½ lb of chicken white meat, bone and skin removed
  • 1 cup of hard yellow cheese Gouda or Edam, shredded
  • 4 Tbsp of sunflower seeds
  • 2 hard-boiled eggs
  • 1 red bell pepper, cut into strips or chunks
  • ½ a cup of mayonnaise
  • 3 Tbsp of sour cream
  • ¼ of a tsp of salt


  1. Cook white meat in boiling water for 15 minutes or until it softens.
  2. Cool and chop the meat (in a food processor or with a knife).
  3. Combine all ingredients in a mixing bowl, cool and serve.


  • 2 Tbsp of olive oil
  • 2 Tbsp of butter
  • 1 chopped onion
  • 2 cups of chopped zucchini
  • 1.5 cups of whole milk
  • 1 clove of chopped garlic
  • 2 Eggs, large
  • 2 Tbsp of sour cream
  • Sea salt, pepper to taste


  1. Heat the olive oil and add the butter, when it melts add chopped onion.
  2. Saute on medium-high temperature, for a couple of minutes, add chopped zucchini sauté for a minute or two.
  3. Pour bit of water over and let it simmers for next 5 minutes When zucchini begins to soften, add milk, spices, and chopped garlic Cook a little bit more (max 5 minutes), turn off the stove and pour slightly beaten eggs Let it cool a bit and serve Garnish with a spoon of sour cream per serving.


  • 1 tbsp of butter or coconut oil
  • 1 egg
  • 1 tbsp coconut flour
  • 1 pinch ground psyllium husk powder
  • 4 tbsp coconut cream
  • 1 pinch salt


  1. Add all ingredients to a nonstick saucepan Mix well and place over low heat Stir constantly until you achieve your desired texture.
  2. Serve with coconut milk or cream Top your porridge with a few fresh or frozen berries and enjoy!


  • 1 pork chop
  • 1 tsp butter, for frying
  • salt and pepper
  • 1.5 cup of crumbled blue cheese
  • 3 tbsp heavy whipping cream or creme Fraiche
  • 10 pieces of fresh green beans (4″ long)


  1. Start by crumbling the cheese into a small pot over medium heat Adjust heat as necessary to let it melt gently Be careful not to let it burn.
  2. When the cheese has melted, add the cream or creme fraiche and increase the heat a little Let simmer for a few minutes.
  3. Season the chops with salt and pepper.
  4. Fry in a skillet on medium-high heat for 2-3 minutes before flipping Cook until internal temperature is 145°-160° F (63°-71° C) Set aside and cover with foil for 2-3 minutes.
  5. Pour the pan juices into the cheese sauce Stir and, if needed, heat it up again.
  6. As blue cheese is often fairly salty, taste the sauce before adding any additional salt.
  7. Trim and rinse the green beans Fry them in butter for a few minutes on medium heat Season with salt and pepper


  • 6 oz cod
  • ¼ tsp salt
  • 1 tbsp fresh horseradish, grated
  • 1 full tbsp butter
  • 1 cup of 1/2″ pieces fresh green beans
  • salt and pepper
  • 1 tsp celery root, finely sliced (optional)


  1. Saltfish pieces and keep in the refrigerator for an hour If you don’t have enough time, you can salt and fry the fish straight away, but first, start with peeling and grating the horseradish.
  2. Wipe the fish completely dry with paper towels Heat one-third of the butter and fry fish on medium heat for 3-4 minutes on each side Baste the fish with the butter in the pan every now and then to prevent it from drying out.
  3. Reduce the heat towards the end Season with freshly ground pepper Remove from the pan when just cooked through to ensure a nice, flaky result.
  4. Melt the rest of the butter in a saucepan on medium heat and keep heating until it gets a nutty fragrance and light brown color.
  5. Boil beans in salted water for a few minutes.
  6. Place the fish on a bed of freshly cooked beans Drizzle browned butter one the fish and top with freshly grated horseradish.


  • 3 slices of deli turkey
  • 1 avocado
  • 3 tbsp cream cheese
  • 1 cup of shredded lettuce
  • 2 tbsp olive oil
  • salt and pepper


  1. Put the turkey, sliced avocado, lettuce and cream cheese on a plate.
  2. Drizzle olive oil over the vegetables and season to taste with salt and pepper.


  • ½ cup heavy whipping cream or sour cream
  • 1 tbsp green pesto
  • ¼ lemon, the juice
  • 15 oz chicken thighs
  • 1 ½ tbsp butter
  • ½ lb cauliflower
  • ½ leek
  • 3 cherry tomatoes
  • 1 cup shredded cheese
  • salt and pepper


  1. Preheat the oven to 400° F (200° C)
  2. Mix cream (or sour cream) with pesto and lemon juice Salt and pepper to taste.
  3. Season the chicken thighs with salt and pepper, and fry in butter until they turn a nice golden brown.
  4. Place the chicken in a greased suitable baking dish, and pour in the cream mixture.
  5. Chop the leek and cherry tomatoes Chop the cauliflower into small florets Top chicken with leek, tomatoes, and cauliflower.
  6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked If the casserole is at risk of burning before it’s done, cover it with a piece of aluminum foil, lower the heat and let cook for a little longer.


  • 3 cups of broccoli
  • 1 tsp olive oil
  • 3 tsp butter
  • ½ red onion, roughly chopped
  • 1 bigger garlic cloves, chopped
  • ¼ tsp salt
  • Pinch of ground black pepper
  • Pinch of paprika powder
  • Pinch of cayenne pepper (optional)
  • 1 cup chicken broth or water
  • 5 tbsp heavy whipping cream
  • 3 tbsp of cheddar cheese


  1. Clean and cut the broccoli and separate the florets from the stalk Roughly chop the stalks and cut the florets into small pieces.
  2. Heat the olive oil with 1 spoon of butter in a pot or a saucepan When melted, add the roughly chopped onion and the broccoli stalks Fry on medium heat until they start to brown Add garlic cloves and keep frying until it gets some color.
  3. Season with salt, pepper, paprika and cayenne pepper Combine well and cook for another minute.
  4. Add broth and stir well Cover and cook for 5 minutes.
  5. Transfer the cooked vegetables into a food processor and pulse Slowly add the broth and keep mixing until you get a smooth and creamy soup.
  6. In the same pot heat the rest of the butter and fry the broccoli florets It’s best not to move the broccoli around much to get a lovely roasted flavor.
  7. Pour the blended soup mixture through a sieve into the pot For a chunkier soup you can skip the sieve Combine well and add more salt and pepper if needed If the soup seems to be too thick, you can add some water.
  8. Allow the mixture to come to a boil and then simmer for a few minutes.
  9. Add cream and cheese and mix well Cook until the cheese has melted.
  10. Serve hot and garnish with some shredded cheddar cheese.


  • 1 full tbsp of butter
  • 2 eggs
  • salt and pepper


  1. Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper.
  2. Melt the butter in a nonstick skillet over medium heat Watch carefully the butter shouldn’t turn brown!
  3. Pour the eggs into the skillet and stir for 1 2 minutes, until they are creamy and cooked just shy of how you like them Remember that the eggs will still be cooking even after you’ve put them on your plate.


  • 1 ½ lbs ground beef
  • 1 egg
  • ¼ cup heavy whipping cream
  • 1 yellow onion minced
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 3 tbsp butter

Onion Gravy

  • 3 yellow onions
  • 2 tbsp butter
  • 1 1/ 3 cups heavy whipping cream
  • ½ tbsp tamari soy sauce
  • salt and pepper


  • 1 lb broccoli or cauliflower


  1. In a bowl, combine ground beef, egg, cream, minced onion, and the spices Use wet hands to form the flat patties.
  2. Fry the patties in butter for 3- 4 minutes on each side Put the patties in an ovenproof dish and keep baking in the oven on 210-250° F (100-125° C) while you prepare the rest.
  3. Whisk the cooking juices with some water and set aside for the gravy.
  4. Slice the onions really thin with a sharp knife or mandolin Fry in butter until soft and golden Set-aside
  5. In a saucepan, bring the cream, cooking juices and the rest of the ingredients for the sauce to a boil Simmer over medium heat for 5-10 minutes or until the sauce has the desired consistency Stir in the onions Season with salt and pepper.
  6. Rinse and cut the broccoli into smaller florets Boil for a few minutes in lightly salted water, until crisp-tender Drain and allow to steam for a few minutes.
  7. Serve the beef patties and the onion gravy with the freshly boiled broccoli.


Kale Pesto

  • 1.5 cup kale
  • 1 ½ tbsp lemon juice or lime juice
  • 14 halves of walnuts
  • ½ garlic clove
  • ¼ tsp salt
  • Pinch of ground black pepper
  • 4 tbsp of olive oil

Fish And Zucchini

  • 1 zucchini
  • 1 tsp lemon juice
  • ¼ tsp salt
  • 3.5 oz of white fish (thawed at room temperature, if frozen)
  • Pinch of ground black pepper


  1. Start preparing the pesto by chopping the kale roughly Place the kale, walnuts, lime and garlic in a blender or food processor, and purée until smooth Season with salt and pepper Add the oil towards the end and process a bit more Set aside.
  2. Rinse the zucchini and cut thinly with a sharp knife, slicer or mandolin Put the slices in a bowl Season with salt and pepper to taste and dress with lemon juice and olive oil Set aside.
  3. Add salt on both sides and let sit for a few minutes Wipe off excess liquid and brush with oil.
  4. Grill or fry for a few minutes on each side Add pepper and serve together with the zucchini and pesto

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