Recipes

These high-protein chocolate cookies hit the spot when you need a sweet boost. With just 1 gram of net carbs and 4 grams of protein per cookie, these are decadent and healthy treats that you can feel good about.

Ingredients

1⁄2 large egg
18 ml (16 g) erythritol
1⁄4 tsp vanilla extract
9 ml salt
18 ml (7.5 g) whey protein isolate (unflavored)
1⁄2 tbsp cocoa powder
19 g (37 ml) pistachio nuts, roughly chopped or almonds
13 g (23 ml) sugar-free dark chocolate, chopped

Instructions

Instructions are for 18 servings. Please modify as needed.

Preheat the oven to 350 °F (175 °C) and line a baking sheet with parchment paper.

Whip the eggs, erythritol, and vanilla extract until smooth. Add the remaining ingredients to the bowl and whisk until combined.

Using a tablespoon, transfer the cookie mixture to the baking sheet. Make sure they are at least 1″ (2.5 cm) apart since the cookies will spread out when baking in the oven.

Bake for 10 minutes or until browned.

Let cool for a few minutes and then use a spatula to transfer the cookies to a baking rack to cool and crisp up. The cookies will be soft when first out of the oven, so be sure to cool completely before eating.

Tip
We like to make our nuts and chocolate pieces extra chunky for this cookie recipe!

A light, fresh breakfast that you can make in less than 5 minutes! With 29 grams of protein, this egg-free, vegetarian delight will get you through your early morning workout and your 11 am meeting with flying colors.

Ingredients

120 ml (110 g) cottage cheese
120 ml (90 g) Greek yogurt
(4% fat)
1⁄2 tbsp chia seeds
14 g (23 ml) almonds
14 g (33 ml) walnuts
28 g fresh strawberries, sliced
28 g (45 ml) fresh blueberries ground cinnamon (optional)
1⁄2 tsp vanilla extract (optional)

Instructions

Scoop the yogurt and cottage cheese into a bowl.
Top with chia seeds, nuts, and berries.
Sprinkle with cinnamon and a drizzle of vanilla if you wish.

With precooked eggs at hand, this nutritious keto breakfast will be done quicker than if you were ordering a lox bagel sandwich. Kick off your day in the best way possible with your new favorite brekkie.

Ingredients

4 boiled large eggs, cut in half
200 g smoked salmon or cured salmon
170 g cucumber, diced or peeled into ribbons
4 tbsp cream cheese
1 tsp bagel seasoning or dried chives (optional)
1⁄2 lemon, cut in wedges (optional)

Instructions

Place everything in a bowl. Sprinkle the bagel seasoning on top
for more flavor. If not, season with salt and pepper to taste and
serve.

What is ghee?

Ghee is clarified butter meaning that the milk protein has been removed. This makes it perfect for frying on high temperatures since it won’t burn as easily as butter.

Don’t like salmon?
If you don’t fancy salmon you could replace it with canned tuna, ham or deli turkey.

This is the perfect midweek keto meal. It’s quick and easy, healthy, and packed with flavor. Juicy steak bites, fried to perfection in garlic butter, served with fresh veggies, and last but not least… a dressing to die for! After tasting the dressing you will want to use it on everything.

Ingredients

Tarragon dressing
60 ml mayonnaise or vegan mayonnaise
11⁄2 tbsp water
2⁄5 tbsp dried tarragon
2⁄5 tbsp Dijon mustard
3⁄4 garlic clove, pressed

Salad
700 ml (170 g) leafy greens
170 g cherry tomatoes
3⁄4 (150 g) avocado
130 g cucumber

Garlic steak bites
650 g flank steak or ribeye steaks or sirloin steak, cut into
1″ (2.5 cm) pieces
11⁄2 tbsp ghee or butter
21⁄4 garlic cloves, finely chopped
salt and ground black pepper, to taste

Instructions

Whisk together the dressing ingredients in a bowl and refrigerate.

Prep the salad as you please and arrange the veggies on a big serving plate or on individual plates.

Heat up a large frying pan on high heat. Add the ghee or butter.
When melted, add the meat and season generously with salt and ground black pepper. When the meat starts to get some color, add the garlic and mix it around. Fry just until the meat is browned on all sides. You don’t want to overcook it, then the meat will get chewy.

Top the salad with the steak bites, garlic, and meat drippings from the pan. Drizzle the dressing on top or serve it on the side.

What is ghee?

Ghee is clarified butter meaning that the milk protein has been removed. This makes it perfect for frying on high temperatures since it won’t burn as easily as butter.

Budget tips
Ask the butcher if they have steak bites you could buy. Some butchers will charge a lot less for steak bites even if the cut is typically more expensive since the pieces are too small to sell as a full steak.

I don’t eat red meat
You could replace the meat with any meat of your preference. For example chicken, pork tenderloin, lamb or even fish or shrimps. Just make sure to adjust the cooking methods accordingly.

Want juicer steak bites?
If you choose a less tender cut of meat like flank, you can marinate in advance to tenderize and flavor the meat. A combination of tamari, vinegar, olive oil, garlic powder, dried parsley works very nicely with this dish.

Just because you don’t eat eggs or dairy, doesn’t mean that you can’t enjoy a hearty breakfast scramble. This savory breakfast is loaded with ground turkey and plant protein, Mexican flavors, and fresh veggies. It’s an egg-free and dairy-free way to start your action-packed day.

Ingredients

180 g firm tofu, drained and cut into small cubes .5″ (1.5 cm)
220 g ground turkey
1⁄2 tbsp olive oil
11⁄2 tbsp taco seasoning
1⁄2 (70 g) red bell pepper, diced
1⁄2 (55 g) yellow onion, diced salt and pepper
1⁄2 (100 g) avocado mashed
1⁄2 tbsp fresh cilantro, finely chopped
2 tbsp sour cream, dairy-free or vegan
1⁄2 tbsp lime juice

Instructions

In a large frying pan, use half of the oil to brown the turkey meat. Season with salt and pepper. Once the meat is almost cooked add 2⁄3 of the taco seasoning. Stir well and finish cooking the meat.

While the meat is cooking, heat the other half of the oil in a separate skillet and cook peppers and onions for 2 min until they begin to soften.

Add the tofu and the rest of the taco seasoning. Gently cook for a few more minutes until the tofu begins to brown.

Scoop the meat and the veggie tofu mixture onto a plate or bowl and top with mashed avocado, sour cream, cilantro, and a drizzle of lime juice.

Prefer eggs?

Substitute the tofu for 2 eggs per serving.

Satisfy your sweet tooth and your hunger with this decadent, high-protein smoothie. Flavorful raspberries meet their match when combined with almond milk, cream cheese, and chocolate. It’s a healthy, frosty treat that will keep you full for hours.

Ingredients
240 ml unsweetened almond milk
2 tbsp cream cheese
28 g (55 ml) fresh raspberries, or frozen
1⁄4 tsp vanilla extract
1⁄4 tsp stevia drops
60 ml (25 g) whey protein isolate (unflavored)
1 tbsp cocoa powder
240 ml ice cubes
60 ml heavy whipping cream or coconut cream (optional)

Instructions

Place the almond milk, cream cheese, raspberries, vanilla extract, and stevia drops into a blender and blend until mixed.

Add the protein powder, cocoa powder, cream (if using) and ice. Blend until smooth. Serve and enjoy.

Protein powder

You can also use vanilla flavored whey protein powder in place of the unflavored whey, stevia and vanilla extract. Ensure the protein powder uses natural flavoring and Diet Doctor-approved sweeteners.

Tip

For a more filling smoothie, add one tablespoon of coconut oil or any other healthful oil. You may also substitute the whipping cream for 1⁄4 cup Greek yogurt. If so, add a little water for a more liquid consistency.

Recommended special equipment
High-speed blender.

These easy-to-make, Southeast European, case-less sausages burst with flavor. This is our low-carb version served with kaymak (clotted cream) and the obligatory ajvar relish (a vibrant bell-pepper eggplant dip) on a bed of leafy greens.

Ingredients
Cevapcici
55 ml sparkling water
2⁄3 tsp baking soda
1 1⁄3 tsp paprika powder or smoked paprika powder (or mix)
1 tsp salt
1⁄3 tsp ground black pepper
300 g ground beef
300 g ground pork or ground lamb
1 1⁄3 garlic cloves, minced
1⁄3 (37 g) yellow onion, shredded
2⁄3 tbsp olive oil

Kaymak

95 g (100 ml) cream cheese
11⁄3 tbsp butter, softened
55 ml sour cream
salt to taste

Serving
80 ml ajvar relish
475 ml (110 g) leafy greens
2⁄3 lemon, cut into wedges (optional)

Instructions

Mix the sparkling water together with the baking soda (these ingredients tenderize the meat), paprika, salt, and pepper in a big bowl.

Add the ground meat, garlic, and onion. Mix until combined. Cover the bowl and refrigerate for at least 30 minutes, or even overnight, to let the flavors develop.

Roll the meat mixture into four sausages per serving, about 3 x 1″ (8 x 2.5 cm) each, using wet hands.

Grill, or heat up a large frying pan with olive oil, and fry the cevapcici for a couple of minutes until they are cooked all the way through and have a nice browned exterior.

Kaymak

Mix the ingredients for the kaymak in a bowl and set aside.

Serving

If you prefer grilling your cevapcici Be sure to brush them with olive oil before putting them on the grill.

What is kaymak?
Kaymak is a full fat dairy product that is common in Central Asia and the Balkans.

Fresh Italian flavors get combined with flaky white fish in this easy high protein meal. The pesto adds just the right amount of zing to complement the melted buffalo mozzarella. Try this for an easy weeknight dish.

Ingredients
2 (400 g) white fish fillets salt and ground black pepper
2 tbsp green pesto
140 g (300 ml) fresh mozzarella cheese, sliced
1⁄2 (55 g) tomato, sliced
240 ml (20 g) arugula lettuce or baby spinach
1 tbsp roasted pine nuts (optional)
1 tbsp fresh basil for garnish (optional)

Instructions

Pre-heat the oven to 350°F (175°C).

Place the fillets in the dish and season with salt and pepper. Smear pesto generously on top of each fillet, then place cheese and tomatoes on top in an alternating pattern. Season with some more salt and pepper. Bake in the oven for 15 to 20 minutes or until the fish is cooked all the way through.

Serve the fish on a bed of arugula and pour the juices from the baking dish over the dish. Garnish with roasted pine nuts and fresh basil leaves if you’re going for a more fancy presentation.

Radishes grow below ground, but they are actually very low in carbs (below 3%). Also, they are too pretty not to eat! When you roast them, they get softer and milder in taste and pair perfectly with the cooked chicken breast and fragrant thyme garlic butter. This few-ingredient meal is truly an easy dinner winner.3 servings

Ingredients
600 g radishes, halved

110 g (260 ml) scallions, cut in

(2 cm) pieces

(650 g) chicken breasts, bone-in with skin

¾ tsp onion powder

salt and ground black pepper

1½ tbsp melted butter or olive oil

Thyme butter

110 g butter, softened

¾ garlic clove, minced

¾ tbsp fresh thyme, finely chopped

Instructions

1 Preheat the oven to 400°F (200°C)

Trim and cut the radishes and scallions. Distribute the chicken fillets and vegetables on a baking tray. Season with onion powder, salt, and pepper. Drizzle with melted butter or olive oil. Mix to get everything covered in the seasoning.
Bake in the oven for about 30 minutes, or until the chicken is cooked (no pink inside).
Stir the butter, garlic, and thyme together in a bowl. Taste and add salt if needed.
Serve the chicken and veggies with the herb butter. Garnish with fresh thyme.