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Excerpt for 10 Days Ketogenic Diet Recipes Meal Plan by , available in its entirety at Smashwords



10 DAYS KETOGENIC RECIPES
MEAL PLAN

By Helen Howard





DISCLAIMER

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This eBook іs fоr informational рurроsеs оnlу аnd whіlе еvеrу аttеmрt hаs bееn mаdе tо vеrіfу thе іnfоrmаtіоn соntаinеd herein, thе аuthоr аssumеs nо rеsроnsіbіlіtу fоr еrrоrs, іnассurасіеs, аnd оmіssіоns. Eасh реrsоn hаs unіԛuе nееds аnd thіs bооk саnnоt tаkе thеsе іndіvіduаl dіffеrеnсеs іntо ассоunt. Fоr еаsе оf usе, аll links іn thіs report аrе rеdіsrесtеd thrоugh thіs lіnk tо fасіlіtаtе аnу futurе changes аnd mіnіmіzе dеаd lіnks.

Thіs е-bооk іs соруrіght © 2018 by Helen Howard with аll rіghts rеsеrvеd. It is illеgаl tо сору, distributе, оr сrеаtе dеrіvаtіvе wоrks frоm thіs еbооk іn whоlе оr іn раrt. Nо раrt оf thіs report mау bе rерrоduсеd оr trаnsmіttеd іn аnу fоrm whаtsоеvеr, еlесtrоniс, оr mесhаniсаl, іnсludіng рhоtосоруіng, rесоrdіng, оr bу аnу informational stоrаgе.

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TABLE OF CONTENTS

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10



DAY1

Breakfast: Avocado Smoothie

Yield: 2 servings

Smoothies are a popular breakfast staple because they can be a big timesaver in the morning. I am not typically a proponent of smoothies on keto; I prefer that people eat whole foods. Smoothies are requested so often!

Ingredients:

1½ cups (1¾ ounces/50 g) fresh spinach

½ cup (1 ounce/35 g) stemmed and chopped fresh kale

1 medium-sized ripe avocado, peeled and pitted

1½ teaspoons freshly squeezed lemon juice, or to taste

1 teaspoon peeled and grated fresh ginger, or to taste

½ cup (2½ ounces/70 g) crushed ice or ice cubes

1½ cups (12 fluid ounces/340 g) almond milk

¼ cup (2 ounces/55 g) coconut cream

2 tablespoons coconut oil or MCT oil

6 or 7 drops liquid stevia, or 1 to 2 teaspoons other keto sweetener of choice

Pinch of sea salt

1 to 2 tablespoons chia seeds (optional)

Directions:

1. Place all the ingredients except the chia seeds in a blender. Blend to combine.

2. Stir in the chia seeds, if using, and allow to bloom in the smoothie for about 10 minutes before serving.

3. Divide between 2 glasses and serve.

note

For the coconut cream, you can either purchase canned coconut cream or refrigerate a (13½-ounce/400-ml) can of coconut milk overnight so that the cream and water separate; drain the coconut water and scoop out the remaining coconut cream.





Lunch: Bacon Wedge Salad

Yield: 4 servings

This delicious salad has been regaining in popularity, and for good reason. It is a classic steakhouse salad offering, and it’s very ketogenic.

Ingredients:

2 small heads iceberg lettuce, cored, 1 or 2 outer layers removed

1 cup (8 fluid ounces/240 ml) Blue Cheese Dressing

1 pound (455 g) bacon, cooked and chopped into small pieces

1 medium tomato, diced

2 tablespoons thinly sliced green onions

1½ cups (6 ounces/170 g) crumbled blue cheese

Directions:

1. Chop the lettuce into 8 wedges. Place 2 wedges on each of 4 plates.

2. Top the lettuce wedges on each plate with one-quarter of the dressing, bacon, tomato, green onions, and blue cheese.





Dinner: Steak on “Honey”-Mustard Slaw

Yield: 2 servings

I love this yummy dish that pairs grilled steak with crunchy, slightly sweet slaw.

Ingredients:

2 (4-ounce/115-g) boneless rib-eye steaks

Sea salt and ground black pepper

HONEY”-MUSTARD DRESSING:

1/4 cup plus 1 tablespoon (2½ ounces/70 g) mayonnaise

1 tablespoon prepared yellow mustard

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon fine sea salt

2 to 4 drops liquid stevia, to taste

1½ cups (6 ounces/170 g) shredded green cabbage

½ cup (2 ounces/55 g) shredded red cabbage

1 cup (21/4 ounces/70 g) stemmed and chopped fresh kale

1 cup (3 ounces/85 g) broccoli slaw (thinly sliced broccoli stems)

Directions:

1. Prepare the steaks for grilling by seasoning them on both sides with salt and pepper. Heat a grill pan or heavy skillet (cast iron works well here) to medium-high heat. Sear the steaks for 4 to 5 minutes on each side for medium-done steaks, or to your desired level of doneness. Let rest for about 10 minutes.

2. In a small bowl, whisk together all the dressing ingredients.

3. In a separate bowl, mix together the cabbage, kale, and broccoli slaw. Pour the dressing over the slaw and toss well to coat.

4. Divide the slaw between 2 plates. Slice the steak into strips and serve on top of the slaw.





Dessert: Mozzarella Sticks
with Pesto Dipping Sauce

Yield: 16 sticks (4 per serving)

You will need 16 small to medium-length wooden skewers for this fun and easy summer dish. Try it when entertaining, or enjoy it as a lunch or dinner in the garden.

Ingredients:

16 cherry tomatoes

16 mini bocconcini mozzarella balls

16 fresh basil leaves, plus more for garnish

1½ to 2 cucumbers, peeled and cut into 16 (½-inch/1.25-cm) cubes

3 ounces (85 g) prosciutto, sliced into 16 pieces

16 pitted Kalamata olives

Pine nuts, for garnish (optional)

PESTO:

2 cups (2¾ ounces/80 g) arugula

1 cup (1 ounce/28 g) fresh basil leaves

½ cup (2.4 ounces/70 g) pine nuts

⅓ cup (2½ fluid ounces/80 ml) MCT oil or olive oil

1 clove garlic, or ¼ teaspoon garlic powder

½ teaspoon fine sea salt

Ground black pepper, to taste

Directions:

1. Place all the pesto ingredients in a food processor and process until smooth.

2. Onto a wooden skewer, slide on a cherry tomato, a bocconcino, a basil leaf, a cucumber cube, a piece of prosciutto, and an olive. Repeat to make a total of 16 skewers and arrange the skewers on a plate.

3. Dollop some of the pesto onto the skewers and decorate the plate with additional fresh basil and pine nuts, if desired. Serve with the remaining pesto.







DAY 2

Breakfast: Bulletproof coffee / tea – DAY 2, DAY 4, DAY 6, DAY 8, DAY 10

Ingredients:

1 Cup Coffee or Tea

1 Tbsp. Unsalted Butter

1 Tbsp. Coconut Oil

1 Tbsp. Heavy Cream

Seasonings of your choice

Directions:

Mix it all together very well using a hand blender. You are welcome to add some ingredients of your choice to change the flavor.Try ground cinnamon, nutmeg, or allspice with a splash of liquid stevia.



Lunch: Cobb Salad

Yield: 2 servings

I always thought of cobb salad as an indulgent dish. On a keto diet, it’s a fantastic source of healthy fats! For a bit of a kick, top this classic salad with your favorite keto hot sauce.

Ingredients:

6 slices bacon

1 (6-ounce/170-g) boneless chicken breast, preferably skin-on

½ teaspoon ground cumin

½ teaspoon paprika

½ teaspoon fine sea salt

¼ teaspoon ground black pepper

2 cups (2¾ ounces/80 g) chopped romaine lettuce

½ medium-sized ripe avocado, peeled and cut into ½-inch (1.25-cm) cubes

4 eggs, hard-boiled, peeled and sliced

1 medium tomato, cut into ½-inch (1.25-cm) cubes

½ cup (2 ounces/55 g) crumbled blue cheese

½ cup (4 fluid ounces/120 ml) Ranch Dressing

1 tablespoon sliced green onions, for garnish (optional)

Directions:

1. Fry the bacon in a pan over medium heat until cooked and slightly crispy, 6 to 7 minutes. Remove from the pan and chop, leaving the bacon fat in the pan.

2. Season the chicken with the cumin, paprika, salt, and pepper. Fry the chicken in the bacon fat for 6 to 7 minutes on each side, until nicely browned. Remove from the pan and cut into cubes.

3. Divide the lettuce between 2 plates. Arrange rows of avocado, eggs, chicken, tomato, blue cheese, and bacon on each plate. Top each plate with half of the dressing (or serve the dressing on the side, as shown) and garnish with the green onions, if desired.





Dinner: Lemon Chicken

Yield: 4 servings

I love anything with a tangy lemon flavor and enjoy it even more now that I’m keto. The lemon pairs so well with broccoli, cilantro, and cashews.


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