Chapter 4

When it comes to ketogenic friendly foods, it is usually best if you prepare them at home so you know exactly what you’re eating. If you have a tendency to go out to lunch when you are at work, bringing it might seem strange in the beginning. However, it is easier than trying to find ketogenic friendly foods on a menu that does not usually have them specifically listed. Going out to eat can be frustrating because you will need to ask the server so many different questions about ingredients. Until you are more comfortable and confident with your diet, it is a good idea to bring your lunch with you, just to ensure that you remain in ketosis.

Just like with the breakfasts, you can make your lunches daily if you choose, or you can prep things a head of time. Some people prefer to only make lunches that can frozen in individual servings so all they have to do is thrown the Tupperware into their lunchbox and be on their way. Others prefer to prepare their lunch night before or their morning of work, depending on time and what they are in the mood for. The following recipes are all easy and quick, and fit well with the mix and match three week plan.

Mixed Green Salad

3 tablespoons roasted pine nuts

2 tablespoons shaved parmesan

2 ounces of mixed greens

2 slices of bacon

Salt and pepper to taste

Ketogenic friendly dressing of your choice, read the label carefully

Cook the bacon until it is crispy, you can do this the oven or in a pan, it is up to you. Some people prefer to burn the edges just a bit to add bitter notes to the salad, this complements vinaigrette dressings especially well.
Put your portioned greens into a container that has a lid with some extra room, this is for shaking purposes, so keep that in mind when choosing.
Crumble the bacon into the greens and toss in the rest of the ingredients including the dressing. Put the lid on the top and shake the container until the dressing coats the greens evenly.

If you are taking this with you to work, wait until you get to work to combine the ingredients. You can keep them separate in reusable bags or in small containers. This helps to keep the salad from getting soggy.

Pigs in a Keto Blanket

37 small sausages, read the label carefully

1 egg

1.5 ounces of cream cheese

8 ounces of cheddar cheese

¾ almond flour

1 tablespoon psyllium husk powder, or coconut flour

Salt and pepper to taste

Combine all the dry ingredients in a large bowl.
Melt the cheddar cheese in 20 second intervals in the microwave, stir carefully to ensure it is melting evenly. It is done when it is completely melted and slightly bubbling on the outside.
Mix together all the ingredients while the cheddar is still hot, this will be your dough.
Spread the dough out in a flat and even sheet, make sure it is not too thick, you have 37 sausages to cover after all.
Preheat your oven to 400F and put the dough in the refrigerator for 15 to 20 minutes to let it harden up a bit.
Once it is cold, slice the dough into strips, a pizza cutter is perfect for this, and wrap them around the sausages. Put them in the oven and bake them for 13 to 15 minutes, before you remove them, broil them for an additional one or two minutes.

These make a great lunch because they can be reheated once you get to work. You can eat them with a sugar-free ketchup or mustard if you choose. In addition to making a convenient lunch, these also make the perfect snack to bring to a party. When you go to gatherings or parties you might find that there is a lack of ketogenic snacks. Unless otherwise specified, it is safe to assume that you might be faced with a table full of foods you can’t eat. The easy solution is to bring your own, these are perfect for that.

Tuna Melt Balls with Avocado

10 ounce canned tuna, drained

1 avocado

1/3 cup almond flour

¼ cup mayonnaise, read the label to check for added sugars

¼ cup parmesan cheese

¼ teaspoon onion powder

½ teaspoon garlic powder

Salt and pepper to taste

½ coconut oil for frying, approximately a ¼ cup will be absorbed

Drain the tuna and put it a bowl that is large enough to hold all of the ingredients.
Add the parmesan cheese, spices, and mayonnaise to the tuna and mix it together until evenly coated.
Slice your avocado in half and carefully take out the pit, cube the inside. If you have a way that you prefer to cut avocados, feel free to do what makes you comfortable, just make sure the pieces are in small cubes.
Add the avocado in with the rest of the mixture, but fold it in slowly, try not to mash it too much, you want pieces to remain.
Roll the mixture into balls, about the size of traditional meat balls. Then roll them in the almond flour, make sure they are evenly coated.
Put the coconut oil in a pan on medium heat, when it is hot add the tuna balls and fry them until they are brown and crisp on the outside. Make sure you are turning them to ensure each side is cooked properly.
Now, simply remove from the pan and serve.

These are a great ketogenic version of a tuna melt, you get the creamy center and the added crunch of the outside. Granted, they are not going to be as crunchy when they are reheated, but they are still delicious and easy to take to work with you.

Pizza Frittata

9 ounce bag frozen spinach

12 eggs

1 ounce pepperoni

1 teaspoon minced garlic

5 ounce mozzarella cheese

½ cup parmesan cheese

½ cup fresh ricotta cheese

4 tablespoons olive oil

¼ teaspoon nutmeg

Salt and pepper to taste

Iron skillet or glass container

Microwave the frozen spinach for three to four minutes, you don’t want to be hot, just defrosted. Then squeeze the spinach with your hands to remove as much water as you can and then set it aside.
Preheat your oven to 375F and while it is getting hot, mix together the olive oil, eggs, and spices. Stir or whisk this together until everything is combined.
Break the spinach up into small pieces and toss it in the mixture. Next, add the parmesan and ricotta cheeses and mix everything together until it is well combined.
Pour your mixture into the skillet and then cover with the mozzarella, place the pepperoni on top just like you would a traditional pizza.
Put in the oven and bake for 30 minutes if you are using the cast iron skillet, add an additional 10 to 15 minutes if it is glass. You might need to adjust the baking time depending on the thickness of the frittata, but you will know when it is done when it is slightly browned and firm.
Then, just slice and serve.

This a perfect lunch to make at the beginning of the week, that will provide enough servings to last the entire week. It is easy to bring to work and once you are there, you can simply heat it up.

Chicken and BBQ Soup

Base

2 teaspoons chili seasoning

3 chicken thighs

1 ½ cups chicken broth

2 tablespoons of olive oil or chicken fat

1 ½ cups of beef broth

Salt and pepper to taste

Sauce

1 tablespoon hot sauce

¼ cup reduced sugar ketchup

2 tablespoons Dijon mustard

¼ cup tomato paste

1 teaspoon Worcestershire sauce

2 1.2 teaspoon liquid smoke

1 tablespoon soy sauce

1 teaspoon onion powder

1 teaspoon red chili flakes

1 teaspoon chili powder

1 teaspoon cumin

¼ cup butter

1 ½ teaspoons garlic powder

Crock pot or slow cooker

Preheat the oven to 400F and remove the bones from the chicken thighs and keep the bones. Season the chicken with some of the chili seasoning and put on a baking tray that is lined with foil.
Place the chicken in the oven and bake for 50 minutes.
While the chicken is in the oven, grab a pot and add the chicken fat or olive oil, heat this on medium high heat and when it is hot put the chicken bones into the oil and cook them for five minutes. Next, add the broth and season with salt and pepper to taste.
When the chicken is done baking, take them out and remove the skins and set aside. Pour the fat from the baked chicken into the broth, stirring occasionally.
Now you are going to BBQ sauce by combining all of the ingredients listed above. Then add it to the large pot and stir everything together. Let the mixture simmer for about 20 to 30 minutes.
After it has had time to simmer, use an immersion blender, this will emulsify the liquids and fats together. Shred the chicken and put it in the soup, you can also add bell pepper or spring onions during this step if you choose to and simmer for another 10 to 20 minutes.
After it has had time to thicken up, you can now serve it up. You can garnish it with a little cheddar cheese, onions, or some diced up green peppers. The crispy chicken you set aside should also be served on the side as well, it makes a great texture addition to the meal.

This is a great lunch option because you can put individual servings in plastic containers and either refrigerate or freeze them for later use. Then when you need a quick lunch on the go, grab the container, throw it your lunch box and be on your way. If that works better for you, than you should really consider utilizing more recipes like these.

Grilled Cheese Keto Style

‘Bread’

2 tablespoons almond flour

2 eggs

1 ½ tablespoons psyllium husk powder

2 tablespoons soft butter

½ teaspoon baking powder

Extras

1 tablespoon butter, soft

2 ounces of white or traditional cheddar

Combine the butter, almond flour, baking powder, and psyllium husk in a small bowl.
Stir this mixture together as much as you can, it will take the form of a very thick dough.
Add the 2 eggs and mix it together, you want your dough to be thick, so it seems too thin, keep mixing it together, as this will help thicken it up. This can take a full minute or more so be patient.
Scoop half the dough out into a square container roughly the size of a slice of bread, or the bottom a bowl to create bun, try to make sure it is spread evenly. You can also use a slightly larger container and cut in half later, if that is what you choose to do, use all the batter. Microwave this for a 90 to 100 seconds. Some might take a little longer to cook thoroughly so check it and it if it still too soft, microwave it for a little longer.
Gently remove it from the container by turning it upside down and tapping on the bottom of the container. If you used all of your batter you can cut it in half, if you need to repeat the process to create the other slice of bread, then do so.
Place the cheese in between the slices of bread.
In a pan set on medium heat add the butter and when it is hot add the sandwich. The bread will absorb the butter creating that delicious crisp, once it is golden brown, flip and cook the other side until golden brown.
Lastly, it is time to eat! A small side salad makes the perfect addition to this gooey, cheesy dish.

This is a great comfort food and probably one of the things that you will find yourself craving rather frequently. Again, just because you are on the ketogenic diet does not mean you have to give up everything you love, you just need to learn to make it in new and different ways that won’t compromise ketosis.

Remember, this is a mix and match meal plan, you do not have to eat all the meals, but do try to keep an open mind. There is no lack of variety when it comes to the ketogenic diet, as a matter of fact, you can still have many of the foods you crave, they will just have a bit of a twist added to them. Whether or not you choose to make your lunches for the whole week or that day is up to you, but you do have the option. Keep in mind, this will get much easier the more you practice. In the beginning, the key is planning and sticking to it. If you need to create a weekly menu to keep you on track, then do it, there is nothing wrong with it. This is your diet and you have the right to do what works for you.