Keto BasicsLow carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques, eat specific low carb meals and reach ketosis over your weekend.

W H A T ' S G O I N G O N ?

When carbs are restricted or absent from your diet, your body must rely almost completely on fat for energy. Ketosis happens when carb levels are very low, 20-50 net carbs (or less) per day.

Ketosis suppresses appetite with satisfying, high fat meals. But the best part is while in ketosis, you’ll rapidly lose more body fat and keep more of your muscle mass. Use this keto plan and you'll reach ketosis over the weekend.

H E A L T H B E N E F I T S

Ketosis lowers LDL cholesterol, promotes cardiovascular health and treats diseases such as type 2 diabetes, hypertension, Alzheimer’s and various cancers.

Ketosis stabilizes neurons, increases your mood and heightens your mental focus. You’ll sleep better, feel happier and have more energy. You'll notice a new mental clarity.

C H E C K I N G I N G R E D I E N T S

Avoid foods that have any form of sugar or starch listed in the first five ingredients.

F O R M S O F S U G A R

• Sucrose• Dextrose• Fructose• Maltose• Lactose• Glucose• Honey• Agave• Syrup• High Fructose Corn Syrup• Maple Syrup• Brown Rice Syrup• Molasses• Evaporated Cane Juice• Cane Juice• Fruit Juice Concentrate• Corn Sweeteners

Sugar AlcoholsSugar alcohols are not fully absorbed by the gut. Their incomplete, slower absorption results in minimal impact on your blood sugar and insulin response.

This means sugar alcohols don't interfere with fat burning, making them acceptable. Eating sweet-tasting foods may cause cravings. Enjoy these sparingly.

W A R N I N G S

Sugar alcohols may produce a laxative effect and cause gastrointestinal stress when consumed in excess.

Sugar alcohols are known to stall progress. If you've reached a plateau, remove these foods first.

Counting CarbsWhat are net carbs? Net carbs are digestible carbs that affect blood sugar. Carbs from fiber do not affect blood sugar levels, so we don't include those grams in our daily count.

Fiber grams are subtracted from "total carbs," then all other carb sources are counted as "net carbs."

10 total carbs – 3 fiber carbs = 7 net carbs.

Reaching KetosisThe fastest way to reach ketosis using your diet is by limiting carbs: 20-50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%.

Generally speaking, the lower you go in net carbs, the faster you'll reach ketosis.

Daily Calories 10% Carbs 5% Carbs 2% Carbs

2,000 50 grams 25 grams 10 grams

1,700 42 grams 21 grams 8 grams

1,500 37 grams 14 grams 7 grams

1,200 30 grams 15 grams 6 grams

Testing for KetosisU S E N A T U R E

In addition to rapid fat loss, many low carbers experience a burst of energy and a lightened mood.

Others notice a temporary, strange taste in the mouth and mild sweet breath odor, signaling they are in ketosis.

K E T O S T R I P S

There's a fun and popular way to measure ketones to tell if you are in ketosis: testing with keto strips. Keto strips measure the presence of ketones, a result of being in ketosis.

It's downright thrilling to see dark purple on the end of your keto strip. These tests are a good indicator of ketosis, but if your strip doesn’t register the presence of ketones, you might still be ketosis.

Why does this happen?

This happens when the urine sample is diluted from drinking lots of water. It’s also possible to use up all the ketones during heavy exercise.

Fat-adapted low carbers may not register ketones after being in ketosis for longer periods of time.

These low carbers use ketones more efficiently so levels may not be detectable in the urine, even though they are in ketosis.

Play it safe.

Once you're certain you've reached ketosis, rely on your eating habits. Use your keto strips as an extra tool if you've slipped, had a cheat day or indulged in alcohol. Keto strips can let you know how long it takes for your body to recover and get back into ketosis.

Weekend KetoThis keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly and you'll reach ketosis within a few days. Specific techniques like carb cycling and high intensity interval training (HIIT) help you reach ketosis quickly, maximize your fat loss and prevent plateau.

Drink 8 glasses of water daily. Supplement with magnesium or potassium if you're new to low carb. If you're fat-adapted, adding Himalayan pink salt to meals balances electrolytes.

Before You StartThe day before you start, eat only whole foods. Set a limit of 25 total net carbs today. (No calorie counting.)

Limit caffeine to 1-2 drinks total today. Avoid all artificial sweeteners, dairy, cheese, fruit, starchy veggies, grains, sugary treats. rice, bread and pasta.

Eat meats or protein with grass-fed butter and fresh herbs or spices. Top a fresh veggie salad with olive oil, Ranch or Blue Cheese dressing (We're not counting this as dairy for the plan).

Do not eat anything after 6 pm. You may drink unflavored seltzer; water; decaf herbal teas (no sweeteners), decaf coffee with MCT or coconut oil.

Day 1In the morning before eating, perform a HIIT routine, any type of intense exercise or weight training. Exercising after fasting and before eating burns excess stored glucose for energy.

Once the excess glucose is depleted, your body will burn stored fat, and the fat you're eating.

Start eating low carb ketogenic meals. Avoid all artificial sweeteners and eat 0 to 5% of total daily calories from carbs. The lower you go, the faster you'll reach ketosis.

What is 0-5%? Do the math:

• 2% of 1000 daily calories = 20 calories.• There are 4 calories in each gram of carbs, so 20 calories

= 5 grams of carbs.

Daily Calories 5% Net Carbs 2% Net Carbs

2,000 25 grams 10 grams

1,700 21 grams 8 grams

1,500 14 grams 7 grams

1,200 15 grams 6 grams

The most important thing you can do is track every net carb. Be ruthless. Many labels show "zero carbs” even if there are trace amounts. When in doubt, add ½ net carb per serving.

O V E R - T H E - L I M I T R E S C U E

If your extra carbs total 5 or less, increase your healthy fats (coconut oil, MCT oil, olive oil) in the next meal or coffee.

Use this as a guide:

I've eaten 1-2 extra net carbs = add 1 tsp healthy fat

I've eaten 3-5 extra net carbs = add 2 tsp healthy fat

If you've eaten 6 or more extra net carbs, repeat today before moving on to Day 3. This is not a license to binge, then add more fat. Those extra carbs delay ketosis.

S I D E E F F E C T S / S Y M P T O M S

If you're experiencing any of the common side effects or discomfort of starting a keto program, use the Solutions Guide to solve any issues.

Day 2Ketone levels are usually highest right after waking. If you have keto test strips, now is a great time to break them out and check your levels. You may already be in ketosis!

In the morning (before eating) perform medium intensity, steady state exercises or weight training. Gardening, dancing and rapid house cleaning qualifies.

Continue eating high fat, super low carb keto meals. Allow no more than 2% of your total daily calories from carbs.

Daily Calories 2% Net Carbs

2,000 10 grams

1,700 8 grams

1,500 7 grams

1,200 6 grams

Avoid all artificial sweeteners and caffeine. Add extra butter, coconut or MCT oil to meals.

The Day AfterIn the morning before eating (if possible), test again for ketones using your keto strips or a blood ketone meter.

Most low carbers following this plan for two full days will reach ketosis by today. Congrats! You made it!

W H A T H A P P E N S N E X T

At this point, you may add back artificial sweeteners and caffeinated drinks sparingly.

Continue eating low carb meals, but increase your net carbs back to 5-10% of total daily calories.

Important: Increase your net carbs slowly over a few weeks and track your progress, keeping an eye out for any stalls.

If you think you've stalled or reached a plateau, repeat Days 2 and 3 of the keto plan, then check for ketones.

If you're hungry for more, keep going with The Keto Beginning 30 day meal plan – this program is a natural stall breaker.

30 Day Keto Meal PlanThe Keto Beginning program goes a step beyond the usual low carb approach. This meal plan offers allergen-free, paleo-friendly, low carb balancing solutions.

Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel

Wondering what to eat? Keto Beginning does all the work for you, using sound nutrition and vibrant foods to create high fat recipes that are dairy-, gluten-, sugar- and grain-free.

The Keto Beginning uses whole foods to balance hormones, end food obsessions and stop strict eating schedules.

Enter fat-burning mode without ‘keto flu’ or going very low carb. Bust through plateaus and maintain steady energy.

If what you’re doing isn’t working,…this is your chance to empower your body, meet your goals and achieve the balance you’re searching for.

Keto MealsMost of your calories are from healthy sources of fats - around 65-80% of total daily calories. If you are new to low carb orketo diets, this can seem excessive.

Even though most of your calories are from high fat foods, once you reach ketosis you'll burn fat instead of storing it.

P O P U L A R K E T O R A T I O

Don't worry. Again – as long as your net carbs are very low, you'll use the fat you eat for daily energy. Counting calories isn't as important. It's very difficult to overeat high fat meals.

Another advantage: ketosis suppresses appetite naturally. You'll be hungry much less often – only when your body requires more calories for energy.

A D J U S T Y O U R F A T

If you're exercising more than usual or starting a new workout routine, your fat percentage may be lowered slightly, and net carbs or protein percentages increased.

Increase net carbs a bit if you're doing cardio or endurance training. Increase protein if you're building muscle.

Or, keep your ratio the same and simply increase your daily calories for added energy.

Keto Meals vs Low Carb MealsKeto meals are different from your usual, low carb plate. Say hello to more fiber and fat. Fiber has no effect on insulin levels so fiber carbs are safe to eat during ketosis.

Adding CrunchWhen you cut carbs, you also cut the crunch. Fat is creamy, so adding texture is important. Bring back the snap!

Choose dark leafy green veggies like arugula or spinach, and cauliflower or broccoli for superior crunch.

Add crispy bacon or raw, chopped veggies after cooking. Fry thinly sliced onion in coconut oil until brown and crunchy.

Make soup and salad croutons with double-toasted, cubed or crumbled Soul Bread.

Adding FatYou’ll explore new, healthy sources of fat such as organic grass-fed butter, almond oil, flax, olive oil, avocado oil, coconut oil and MCT oil.

Coconut Oil

Carrington Farms Organic Coconut Oil is essential for rapid fat-burning. Fats from coconut oil aren’t stored.

Instead, coconut oil fats are used immediately for energy.

Coconut oil lasts up to two years without spoiling, gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.

MCT Oil

Left Coast’s pure MCT oil performance blend is identical quality to the ‘Bulletproof’ brand.

MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.

MCT oil is an easy way to increase your healthy fats.

Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy.

Drinking AlcoholIf you're doing Weekend Keto, do not drink any alcohol during the program. While in ketosis, your blood sugar is very low, so alcohol will have a more pronounced effect.

If you're fat-adapted or in ketosis, liquor is zero carb and may be consumed in moderation. Most wine has 1-5 carbs per glass. Sweet wine has more carbs. Dark or dry wine has less.

TIP: More expensive brands ($10 a bottle and up) are generally lower in carbs. The less expensive brands often add sugars to make up for taste.

Drink slowly and cautiously. Keto hangovers are ruthless.

Diet DrinksArtificially sweetened drinks may be a problem. The citric acid in diet soft drinks throws some low carbers completely out of ketosis – stalling progress.

The sweet taste of diet drinks and zero calorie beverages may re-awaken a sugar addiction, causing cravings for sweet, starchy or carby foods.

TIP: If you've stalled for more than 2 weeks, increase your healthy fats, cut out all artificial sweeteners and see if it makes a difference on the scale.

B R E A K F A S T I D E A S

• Asparagus Omelet• Eggs with bacon or sausage• Keto pancakes and Bulletproof Coffee• Breakfast Cheddar Meatballs

L U N C H / S N A C K I D E A S

• Chicken or veggie-stuffed avocado• Salad with veggies, chicken, eggs and chopped bacon• Open-faced Soul Bread sandwich• Spicy chicken wings• Cauli-Parm Chips• Cucumber Avocado Salad• Bacon Jalapeno Poppers• Deli meat, cheese and veggie roll-ups

H I G H - F A T M A I N M E A L S

• Bacon Cheeseburger on a Soul Bun; Steak and Soul Roll• Grilled chicken and veggies with a cream or butter sauce• Mexican Beef and Sour Cream• Cilantro Chicken Fried Cauliflower Rice

H I G H - F A T D R I N K S

• Water, Plain or Sparkling (Add lemon or lime for flavor.)• Coffee, Black or with Heavy Cream, Butter, Coconut or

MCT Oil (Bulletproof coffee)• Tea, Plain or with Heavy Cream• Broth (Chicken, Beef, Veggie)

Side-Effects & SolutionsReaching ketosis rapidly has potential side effects. Any effects disappear quickly and won't seriously impact your health.

Keto side effects may include bad breath, constipation, sugar cravings and flu-like symptoms. These recommendations will help you avoid or minimize any discomfort.

K E T O B R E A T H

Some low carbers experience a sweet-smelling or “bad breath” in the first stages of ketosis. This is usually avoided by drinking plenty of water, brushing teeth twice a day (including your tongue) and flossing. If the problem persists, try sugar-free gum or mints after you've reached ketosis.

S U G A R C R A V I N G S

As your body adjusts to your new way of eating, you may experience cravings for high carb foods. However, the fewer carbs you eat, the sooner the cravings will subside.

To counteract, eat plenty of fats and protein. After you have reached ketosis, sugar-free sodas, fat bombs or desserts help satisfy these cravings.

Low carbers also report dill pickles and drinking pickle juice resolves sweet cravings.

W A T E R L O S S

Ketosis has a diuretic effect. Drinking water is important to prevent constipation and dehydration. Water is good for your cells and banishes bad breath. Drink eight glasses daily.

K E T O F L U

Occasionally, new low carbers experience fatigue, headaches, body aches, difficulty concentrating or other flu-like symptoms when cutting sugar.

The sugar withdrawal symptoms are fairly mild and pass quickly. This is temporary. Your body is transitioning from burning sugar to burning fat for fuel.

S A L T

Salt prevents Keto Flu symptoms. Drink 1-2 cups of broth per day. (Mix 1 bouillon cube with 1 cup of hot water, or make from stock.)

B R O T H

Broth replenishes electrolytes while you're going through the transition. Your energy levels will soon return to normal, but many low carbers enjoy the broth and continue drinking it beyond the first week.

P O T A S S I U M

Potassium prevents "Keto Flu" symptoms. Take a supplement or go natural. Vegetables are high in potassium. Eat two cups of veggies and two cups of dark salad greens each day.

M A G N E S I U M

Magnesium keeps low carbers “regular,” and helps prevent constipation and cramps. Magnesium also improves sleep.

P R O T E I N

Protein is required to prevent muscle loss. Eat three, 4-6 oz servings of protein each a day – preferably high fat.

F A T S

Fats are incredibly energizing. And healthy fats are our primary source of fuel. If you're tired, eat some healthy fats.

Fats are vital ingredients in our cell membranes and necessary for optimal brain function.

Choose only healthy fat sources like olive oil, coconut oil, grass-fed butter, avocado oil, MCT oil, etc.

If possible, choose coconut oil or MCT oil. These medium chain fats aren't stored – they're used immediately for energy.

Stall Prevention Meal PlanC A R B - C Y C L I N G

Carb cycling means eating more or less carbs, rotated in a specific way. Cycling higher and lower carb days is a powerful tool -specifically designed to promote greater fat loss.

The Keto Beginning meal plan uses carb cycling to restore weight, and naturally balance hormones and mood.

The Keto Beginning is highly recommended – especially if you’re not ready for a rapid start, the Atkins Maintenance phase or an increase in carbs every day.

Stall Breaker WorkoutH I I T W O R K O U T S

HIIT workouts use short bursts of energy to burn excess glucose, increase muscle density, burn calories and maximize your fat loss potential.

HIIT workouts can be done at home, inside or out, and do not require any special equipment.

Try running, fast walking, house cleaning, biking, stair stepping, cross training, elliptical machine, rowing, dancing or swimming.

H A R D V S . L I G H T

"Go hard" means exercising at a pace that's challenging for you to maintain for two minutes, but not so challenging that you cannot complete the entire workout.

"Go light" means at a very slow pace. (walking, or moving your arms and legs) Your aim is “restful motion.”

B E G I N N E R H I I T ( 1 0 m i n s )

Go hard for 1 minute. Go light for 1 minute. Repeat x 5.

3 0 - 6 0 H I I T ( 9 m i n s )

Go hard for 30 seconds. Go light for 60 seconds. Repeat x 6.

2 0 - 4 0 H I I T ( 1 0 m i n s )

Go hard for 20 seconds. Go light for 40 seconds. Repeat x 10.

2 0 - 2 0 H I I T ( 1 0 m i n s )

Go hard for 20 seconds. Go light for 20 seconds. Repeat x 15.

A D V A N C E D H I I T ( 1 5 m i n s )

Go hard for 20 seconds. Go light for 40 seconds. Repeat x 15.

Keto Food ListM E A T

• Beef, Corned• Beef, Ground• Hot Dog/Frankfurter: Beef, Pork, Turkey• Beef: Tongue, Ribs, Roast, Pastrami, Sausage• Beef, Steak: Filet Mignon, Rib Eye, Round,

Sirloin, Strip• Bologna: Pork, Beef, Chicken• Lamb, Lamb Chops• Pepperoni: Pork, Beef• Pork: Bacon, Chops, Ham, Liverwurst, Loin,

Prosciutto, Sausage• Veal• Venison

S E A F O O D

• Anchovy• Fresh Fish: Bass, Carp, Flounder, Haddock,

Halibut, Mackerel, Salmon, Sardines, Sole,Tilapia, Trout, Tuna

• Clams• Crab• Lobster• Mussels• Oysters• Shrimp• Squid

E G G S , P O U L T R Y & F O W L

• Eggs• Chicken: Breast, Legs, Wings• Duck• Goose• Quail• Turkey: Breast, Ground, Bacon

D I A R Y & S U B S

• Almond Milk (unsweetened)• Coconut Cream (full fat)• Coconut Milk (unsweetened)

• Creamed Coconut (unsweetened)• Greek Yogurt (full fat)• Heavy Cream• Sour Cream (full fat)• Soy Milk (unsweetened)• Whipped Cream (unsweetened)

C H E E S E

• American• Blue Cheese• Cheddar• Chèvre• Cottage Cheese• Cream Cheese• Feta• Gouda• Mozzarella• Parmesan• Provolone• Ricotta Cheese• Swiss

S A L A D D R E S S I N G S

Red Wine Vinegar, Blue Cheese, Creamy Ceaser, Ranch, Olive or MCT Oil and Lemon

H E A L T H Y F A T S

• Almond Butter and Oil• Avocado Oil• Butter• Coconut Oil• Coconut Shreds• Creamed Coconut• Fish Oil• Flax Seed Oil• Grape Seed Oil• Hemp Seed Oil• Macadamia Oil• MCT Oil• Mayonnaise (full fat)• Olive Oil• Walnut Oil

L O W E S T C A R B V E G G I E S

• Arugula• Asparagus• Bok Choy• Broccoli: Floret, Stems, Rabe• Cabbage• Cauliflower• Celery• Chard• Chicory Greens• Cucumber• Eggplant• Endive• Fennel• Garlic• Green Bean• Jalapeno• Lettuce: Green Leaf, Romaine• Parsley• Radish• Spinach• Zucchini

M O D E R A T E C A R B V E G G I E S

• Artichoke• Brussels Sprouts• Carrots• Celery• Kale• Kohlrabi• Mushrooms• Okra• Onion• Peppers: Sweet or Hot Red, Sweet Yellow• Pumpkin• Snow Pea• Spaghetti Squash• Turnips

F R U I T

• Avocado• Blackberry• Blueberry• Cranberry

• Lemon• Lime• Green Olive• Raspberry• Strawberry• Rhubarb• Tomato

N U T S & L E G U M E S

Almond, Brazil, Coconut, Hazelnut, Macadamia, Pecan, Pistachio, Walnut

S E E D S

• Chia• Flax• Hemp• Pumpkin• Sesame• Sunflower

F L O U R , M E A L S & P O W D E R S

• Acorn Flour• Almond Flour• Almond Meal• Cocoa Powder• Coconut Flour• Flax Seed Meal• Protein Powder• Psyllium Husk• Sesame Seed Flour• Stevia

K E T O D R I N K S

• Water: Still or Sparkling• Zero Calorie and Diet Soft Drinks• Coffee or Tea (especially Bulletproof)• Sugar-Free Cocoa (especially Bulletproof)• Unsweetened Almond• Unsweetened Coconut Milk

A L C O H O L

• Hard Liquor: Unflavored• Wine: Dark or Dry

MCT Asparagus Bacon Cheddar Omelet2 net carbs for total recipe. (78.5% calories from fat.)

LowCarbeDiem.com

D I R E C T I O N S

Cook 2 slices of bacon in a skillet. Remove and set aside; chop when cooled. Add1 tablespoon coconut or MCT oil to the skillet and mix with the bacon drippings.

Combine the chopped bacon, chopped asparagus, heavy cream, eggs and groundflax seeds into a bowl and stir well.

When the skillet is hot, pour in the contents of the bowl. Flip the omelet once,then add the cheddar cheese. Fold the omelet over in half.

Continue cooking 1 to 2 more minutes, or to desired doneness.

2 slice bacon, cooked

1 tbsp coconut oil (or MCT oil)

1 oz chopped asparagus

1 tbsp heavy whipping cream

2 eggs

1 tsp flax seeds, ground

1 oz cheddar cheese, shredded

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.

Calories 510 Calories from Fat: 401% Daily Values*

Total Fat 45g 69%Saturated Fat 27g 133%

Cholesterol 485mg 162%Sodium 524mg 22%Total Carbohydrates 3g 1%

Dietary Fiber 1g 2%Protein 24g

Vitamin A 23%Vitamin C 13%Calcium 27%Iron 14%

* Percent Daily Values are based on a 2000 calorie diet.

No Carb Breakfast Cheddar Meatballs.3 net carbs per serving for 10 servings.

LowCarbeDiem.com

Preheat oven to 350 F. Place all ingredients in a bowl and mix thoroughly usingyour hands.

Roll handfuls of the mixture into 1 1/2 inch balls (or drop by the spoonful) andplace on a baking sheet. Leave room between each ball.

Bake 17 to 22 minutes. Makes about 50 meatballs, 5 balls per serving. Freezeswell.

Serving sizes can vary. Nutrition Facts are for total recipe.

32 ozs sausage, ground

1 lb ground beef

3 whole eggs

8 ozs sharp cheddar cheese, shredded

2 tbsps onion, finely chopped

1/2 tsp black pepper

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.

Calories 6326 Calories from Fat: 5264% Daily Values*

Total Fat 576g 886%Saturated Fat 233g 1163%

Cholesterol 1877mg 626%Sodium 7977mg 332%Total Carbohydrates 5g 2%

Dietary Fiber 1g 4%Protein 257g

Vitamin A 63%Vitamin C 30%Calcium 191%Iron 112%

* Percent Daily Values are based on a 2000 calorie diet.

Lace Heart Keto Pancakes.1 to .2 net carbs per serving for 10 servings.

LowCarbeDiem.com

Combine eggs, cream cheese, vanilla, cinnamon, sea salt and sugar free liquidsweetener (to taste) in a mixing bowl.

For chocolate pancakes, add 1 teaspoon of cocoa powder. Blend until verysmooth using a wisk, hand mixer or blender. Let batter rest 2 to 3 minutes.

Pour batter into a plastic bag. Seal or twist closed. Add butter to a skillet overmedium heat. Snip one corner off the bag and pipe the batter into the skillet.

Start with a basic heart shape. Add a border. Fill the inside of the design withsquiggles and lines.

Cook pancakes 3 to 4 minutes, or until undersides are golden brown. Loosenpancake edges with a spatula and flip each one. Cook for 1 minute longer.

Gently slide pancakes out of the skillet and store in a warm oven until ready toeat (180 to 200 F). You may also place them on paper towels to cool, then storein the fridge (lasts a few days) or freezer (lasts a month).

Add butter to the skillet and repeat the steps with remaining batter. Top withmore butter or whipped heavy cream. Makes 10 lace pancakes, 5 to 6 inches indiameter.

2 eggs

3 ozs neufchatel cheese, softened

1/4 tsp vanilla extract

1/2 tsp ground cinnamon

dash sea salt

sweetener, to taste

2 tbsps unsalted butter

1 tsp cocoa powder (optional)

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.

Calories 583 Calories from Fat: 482% Daily Values*

Total Fat 53g 82%Saturated Fat 30g 151%

Cholesterol 551mg 184%Sodium 484mg 20%Total Carbohydrates 3g 1%

Dietary Fiber 1g 5%Protein 22g

Vitamin A 46%Vitamin C 1%Calcium 14%Iron 16%

* Percent Daily Values are based on a 2000 calorie diet.

Crispy Cauli Parm Chips1 net carb per serving (6 chips) for 3 servings.

LowCarbeDiem.com

D I R E C T I O N S

Preheat oven to 400 F. Grate the cauliflower into a bowl or use pre‐ricedcauliflower.

Finely chop the parsley and rosemary. Add both to the cauliflower rice. Toss well,then mix in parmesan cheese, garlic, salt and pepper.

Form loose balls with the mixture (about 1 inch in diameter) and place them on aparchment paper‐lined baking tray. Using the bottom of a drinking glass, presseach ball flat.

Bake 5 minutes, turn them over and bake another 5 minutes, until golden brownon top.

Remove from the oven and allow to cool for a few minutes until crispy.

Serving sizes can vary. Nutrition Facts are for total recipe.

1 c cauliflower, grated

1 tsp parsley, chopped

1/2 tsp rosemary, chopped

1 c parmesan cheese, grated

1 clove garlic, pressed

sea salt, to taste

black pepper, to taste

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.

Calories 396 Calories from Fat: 227% Daily Values*

Total Fat 24g 37%Saturated Fat 15g 76%

Cholesterol 63mg 21%Sodium 1521mg 63%Total Carbohydrates 6g 2%

Dietary Fiber 3g 11%Protein 35g

Vitamin A 13%Vitamin C 82%Calcium 114%Iron 8%

* Percent Daily Values are based on a 2000 calorie diet.

Original Low Carb Soul Bread.9 net carbs per slice for 16 slices.

LowCarbeDiem.com

D I R E C T I O N S

Preheat oven to 325 F. Prepare a bread pan (9" x 5") or molds.

Soften cream cheese. (45 seconds to 1 minute in a microwave works well.) Meltbutter and add to cream cheese. Add in olive oil, heavy whipping cream (or halfand half) and eggs. Blend well using a stick blender or hand mixer.

Add baking powder and xanthan gum to an empty salt shaker and shake over theliquid mixture. Mix well after each shake to avoid lumps.

Add protein powder, baking soda, salt and cream of tartar to a flour sifter. Siftover the wet ingredients. Stir by hand just until mixed. (Do not use a mixer orblender.) Do not over stir or the bread will become dense.

Pour into a greased pan or silicone mold and bake at 325 F for 45 minutes, oruntil golden brown. The bread may be dry on top but adding melted butter helpsif you're eating it right away. Once cool, wrap in plastic to store.

Serving sizes can vary. Nutrition Facts are for total recipe.

12 ozs cream cheese, softened

1/4 c melted butter

1/4 c olive oil

1/4 c heavy whipping cream (or half and half)

4 eggs

2 1/2 tsps baking powder

1 tsp xanthan gum

1 2/3 c unflavored isolate protein powder (0 carb)

1/3 tsp baking soda

1/2 tsp salt

1/4 tsp cream of tartar

2 drop liquid sucralose or stevia (optional) add to wetingredients

Nutrition Facts - TOTAL RECIPE

Serving sizes vary. Amounts are for TOTAL Recipe.

Calories 3112 Calories from Fat: 2174% Daily Values*

Total Fat 242g 372%Saturated Fat 119g 593%

Cholesterol 1362mg 454%Sodium 5525mg 230%Total Carbohydrates 17g 6%

Dietary Fiber 8g 33%Protein 218g

Vitamin A 318%Vitamin C 167%Calcium 307%Iron 72%

* Percent Daily Values are based on a 2000 calorie diet.