A
Air fryer, xxvii
Air-Fryer Parmesan-Crusted Pork Chops, photo, 137
Almond(s)
Breakfast Granola Crunch, 18, photo
flour, about, xxiv
Appetite, xv
Asparagus
Lemon-Garlic Chicken, photo, 107
Avocado(s)
Chili-Lime Grilled Shrimp Salad, 62, photo
Cilantro Dressing, Homemade, 227, photo
Guacamole, 34
Simple Chicken Salad with Balsamic Dressing, 58
Tuna Salad, Spicy, 64
B
Bacon
Brussels Sprouts Casserole, photo, 165
and Cauliflower au Gratin, photo, 171
-Cheddar Biscuits, 186
Crack Chicken, 98–99
Creamy Keto Skillet Eggs, 4, photo
Jalapeño–Cream Cheese Poppers, photo, 29
Simple Chicken Salad with Balsamic Dressing, 58
-Wrapped Asparagus, 162, photo
-Wrapped Cod with Lemon-Caper Spinach, 152, photo
Bagel/donut pan, xxvii
Bagels
keto swap for, xxii
Baking ingredients, keto approved, xxi
Baking sheets, xxvii
Balsamic Dressing and Marinade, 226
Basil Pesto, 228
BBQ Sauce, No-Cook, photo, 238
Beef
Amazing Keto Lasagna, 92–94, photo
and Broccoli, Mongolian, photo, 119
Cheeseburger Salad, 59
Easy Taco Soup—Three Ways, 82–83, photo
Garlic-Butter Rib Eye Steak Strips, 114, photo
Italian Spaghetti-Squash Bowls, photo, 89
Keto Calzones, 95
Korean Bulgogi Flank Steak, 112
Philly Cheesesteak Stuffed Peppers, photo, 121
Pocket Dough Dinner—Three Ways, 142–43, photo
Quick Keto Chili, 126
Short Ribs, Braised, photo, 117
Slow-Cooker Dill-Pickle Pot Roast, photo, 111
Beer, avoiding, on keto diet, 44
Berries. See also Blueberry(ies); Raspberry(ies); Strawberry(ies)
Red Sangria, 46
Beverages
alcoholic, on keto diet, 44
Bulletproof Hot Chocolate, 40
Eggnog, 53
Gin & Tonic, 52
Hot Chai Latte, 41
Lemonade, 43
Quick Blender Chocolate Protein Shake, photo, 21
Red Sangria, 46
Strawberry Limeade, 42
Biscuits
Blender, xxvii
Blueberry(ies)
Breakfast Bake, 12
Cheesecake Fat Bombs, 204
Ice Pops, Creamy, 215
Lemon Breakfast Bake, 12
-Lemon Cheesecake Fat Bombs, 204
Pound Cake, 214
Red Sangria, 46
–Whipped Cream Biscuits, 186
Bone Broth
buying, xxiv
Pressure Cooker, 65
Brandy
Breads
bagels, keto swap for, xxii
Hamburger Buns, 187
hamburger buns, keto swap for, xxii
Jalapeño Cheese, Quick Keto, 30, photo
Low-Carb Biscuits, 184–86, photo
Broccoli
and Beef, Mongolian, photo, 119
Oriental Chicken Salad with Sesame Dressing, photo, 61
Tuna Casserole, 158
Broth
bone, buying, xxiv
Bone, Pressure Cooker, 65
compared to stock, 66
Brussels Sprouts Casserole, photo, 165
Buffalo Chicken Wings, 108, photo
Buns, Hamburger
keto swap for, xxii
recipe for, 187
Butter
buying, xxv
C
Cabbage
Egg Roll in a Bowl, 138, photo
Oriental Chicken Salad with Sesame Dressing, photo, 61
Prosciutto-Wrapped, 166, photo
Cakes
Blueberry Pound, 214
Raspberry-Lemon Cupcakes, 216, photo
Strawberry Crumble Coffee, 209–10, photo
Calzones, Keto, 95
Caramel Sauce, Homemade Salted, photo, 240
Carbohydrates, keto approved, list of, xxi
Casseroles
Broccoli Tuna, 158
Chicken Cordon Bleu, photo, 97
Crabmeat, 159
Pork Sausage, 135
Spicy Sausage and Egg Breakfast, 8
Yellow Squash, 169
Cast-iron skillet, xxvii
Cauliflower
and Bacon au Gratin, photo, 171
-Creamed Spinach, 168
Easy Shrimp Casserole, photo, 147
Pork Sausage Casserole, 135
Salsa Verde Chicken Casserole, 104
Tastes Just Like Potato Soup, 72, photo
Chai Latte, Hot, 41
Cheese. See also Cream Cheese
Air-Fryer Parmesan-Crusted Pork Chops, photo, 137
Amazing Keto Lasagna, 92–94, photo
Basil Pesto, 228
Brussels Sprouts Casserole, photo, 165
Cauliflower and Bacon au Gratin, photo, 171
Cheeseburger Salad, 59
Chicken Alfredo with Zoodles, 101
Chicken and Dumpling Soup, photo, 79–80
Chicken Cordon Bleu Casserole, photo, 97
Crack Chicken, 98–99
Creamy Tuscan Chicken, 102, photo
Easy Shrimp Casserole, photo, 147
Green and Yellow Squash au Gratin, 178
Italian Spaghetti-Squash Bowls, photo, 89
Jalapeño Bread, Quick Keto, 30, photo
Keto Calzones, 95
Low-Carb Biscuits, 184–86, photo
Low-Carb Pigs in a Blanket, photo, 141
Parmesan-Crusted Pesto Pork Chops, 127
Parmesan Zucchini Crisps, 176, photo
Philly Cheesesteak Stuffed Peppers, photo, 121
Pocket Dough Dinner—Three Ways, 142–43, photo
Pull-Apart Pizza Bread, photo, 91
Salsa Verde Chicken Casserole, 104
Sauce, Homemade, 239
Three- , Garlic Spaghetti Squash, 174–75, photo
Chia seeds
Breakfast Granola Crunch, 18, photo
Overnight Faux Oatmeal, photo, 17
Chicken
Alfredo with Zoodles, 101
Cordon Bleu Casserole, photo, 97
Crack, 98–99
Crispy Chicken Skin, 58
and Dumpling Soup, photo, 79–80
Garlic-Cilantro Grilled, 105
Salad, Oriental, with Sesame Dressing, photo, 61
Salad, Simple, with Balsamic Dressing, 58
Salsa Verde Casserole, 104
Stock, Stovetop, 67
Chili, Quick Keto, 126
Chips
keto swap for, xxii
Chive-Cheddar Biscuits, 186
Chocolate
buying, xxv
Cheesecake Fat Bombs, 204
Chip Cookie Dough Fat Bombs, 202–4, photo
Chip Lovers Fat Bombs, 204
Fudge, Low-Carb, 205
Hot, Bulletproof, 40
Protein Shake, Quick Blender, photo, 21
Cholesterol, xv
Cilantro
Avocado Dressing, Homemade, 227, photo
-Garlic Grilled Chicken, 105
Cocktails, on keto diet, 44
Coconut
Breakfast Granola Crunch, 18, photo
flour, about, xxiv
Overnight Faux Oatmeal, photo, 17
Coconut oil
Cod, Bacon-Wrapped, with Lemon-Caper Spinach, 152, photo
Coffee Cake, Strawberry Crumble, 209–10, photo
Collagen, xxv
Cookies
Peanut Butter, Three-Ingredient, 220, photo
Crabmeat Casserole, 159
Crackers, Cheese, 26–27, photo
Cravings, xv
Cream Cheese
Chicken Alfredo with Zoodles, 101
Chocolate Chip Cookie Dough Fat Bombs, 202–4, photo
Crack Chicken, 98–99
Easy Taco Soup—Three Ways, 82–83, photo
French Toast Bake, photo, 11–12
Low-Carb Chocolate Fudge, 205
Salsa Verde Chicken Casserole, 104
Strawberry Crumble Coffee Cake, 209–10, photo
Cucumber(s)
Spicy Avocado Tuna Salad, 64
Cupcakes, Raspberry-Lemon, 216, photo
D
Dill-Pickle Pot Roast, Slow-Cooker, photo, 111
Dressings
Avocado Cilantro, Homemade, 227, photo
Balsamic, and Marinade, 226
Salad, Homemade Ranch, 230
E
Eating out, xxviii–xxix
Eggnog, 53
Egg Roll in a Bowl, 138, photo
Egg(s)
Eggnog, 53
Egg Roll in a Bowl, 138, photo
French Toast Bake, photo, 11–12
and Spicy Sausage Breakfast Casserole, 8
Electric pressure cooker or Instant Pot, xxvii
F
Fasting, intermittent, xxxi–xxxii
Fat adaptation, xv
Fat Bombs, Chocolate Chip Cookie Dough, 202–4, photo
Fats, dietary
health benefits, xv
keto approved, list of, xx
unhealthy fats, xix
Fiber, xxv
Fish
Bacon-Wrapped Cod with Lemon-Caper Spinach, 152, photo
Broccoli Tuna Casserole, 158
Spicy Avocado Tuna Salad, 64
Tuscan-Style Tilapia, photo, 155
Flavorings
buying, xxv
keto approved, list of, xxi
Flours
all-purpose, keto swap for, xxii
keto-friendly, list of, xxiv
replacement guide, xxii
Focus and mental clarity, xvi
Food processor, xxvii
French Toast Bake, photo, 11–12
French Toast Rolls, 12
Fruit, keto swap for, xxii
Fudge, Low-Carb Chocolate, 205
G
Garlic
-Butter Rib Eye Steak Strips, 114, photo
-Cilantro Grilled Chicken, 105
Gin & Tonic, 52
Granola Breakfast Crunch, 18, photo
Greens. See also Spinach
Cheeseburger Salad, 59
Chili-Lime Grilled Shrimp Salad, 62, photo
Simple Chicken Salad with Balsamic Dressing, 58
Guacamole, 34
Gut health, xvi
H
Ham
Chicken Cordon Bleu Casserole, photo, 97
Prosciutto-Wrapped Cabbage, 166, photo
Hamburger Buns
keto swap for, xxii
recipe for, 187
Herbs. See also specific herbs
keto approved, list of, xxi
Hot Chocolate, Bulletproof, 40
Hot dogs
Low-Carb Pigs in a Blanket, photo, 141
I
Ice Pops, Creamy Blueberry, 215
Instant Pot or electric pressure cooker, xxvii
Intermittent fasting, xxxi–xxxii
Italian Spaghetti-Squash Bowls, photo, 89
K
Kale
Ketchup
buying, xxv
Homemade Sugar-Free, 237
Keto diet
approved ingredients, xx–xxii
approved sweeteners, xvii–xix
benefits from, xv–xvi
determining your activity levels, xiii–xv
eating out, tips for, xxviii–xxix
fat adaptation, xv
healthy fats, xix
and intermittent fasting, xxxi–xxxii
kitchen tools, xxvii–xxviii
macronutrients, xiii
pantry and fridge items, buying, xix
pantry items, list of, xxiv–xxvii
quick keto swaps, xxii
reasons to start, xvi
removing the scale, xxix–xxxi
sample meal plan, xxxii–xxxiii
at social occasions, xxxi
thickening agents, xxii
types of ketones, xii–xiii
what not to eat, xvi
what to eat, xvi–xvii
while traveling, xxix
wine and cocktails on, 44
Keto Flu, symptoms of, xix
Ketones, types of, xii–xiii
Kitchen tools, xxvii–xxviii
Korean Bulgogi Flank Steak, 112
L
Lasagna, Amazing Keto, 92–94, photo
Lasagna noodles, keto swap for, xxii
Latte, Hot Chai, 41
Lemonade, 43
Lemon(s)
Cheesecake Fat Bombs, 204
Lemonade, 43
Limeade, Strawberry, 42
Limes
Strawberry Limeade, 42
M
Macronutrients, xiii
Mandoline, xxvii
Maple Syrup
buying, xxv
Homemade, 241
Marinade and Dressing, Balsamic, 226
Marinara Sauce, Homemade, photo, 236
Mayo, Homemade, 229
MCT oil
buying, xxv
Meal plan, sample, xxxii–xxxiii
Mental clarity and focus, xvi
Milk frother, xxviii
Mini muffin pan, xxviii
Mongolian Beef and Broccoli, photo, 119
Monkfruit sweetener, xvii, xxiv
Muffin, Quick One-Minute, 13
Mushroom(s)
Creamy Rosemary Pork Chops, 132, photo
Old-Fashioned Vegetable Soup, 68, photo
Philly Cheesesteak Stuffed Peppers, photo, 121
Pork Sausage Casserole, 135
Soup, Creamy, 81
N
Nut flours, xxiv
Nuts. See also Pecans
Basil Pesto, 228
Breakfast Granola Crunch, 18, photo
O
Oatmeal, Overnight Faux, photo, 17
Oriental Chicken Salad with Sesame Dressing, photo, 61
P
Pancakes, Keto, 9
Pantry items, xxiv–xxvii
Pasta, keto swap for, xxii
Peanut Butter
Chocolate Chip Cookie Dough Fat Bombs, 202–4, photo
Cookies, Three-Ingredient, 220, photo
Pecans
Breakfast Granola Crunch, 18, photo
Low-Carb Chocolate Fudge, 205
Sugar-Free Candied, 35
Pepperoni
Pocket Dough Dinner—Three Ways, 142–43, photo
Pull-Apart Pizza Bread, photo, 91
Peppers
Jalapeño-Cheddar Biscuits, 186
Jalapeño–Cream Cheese Poppers, photo, 29
Philly Cheesesteak Stuffed, photo, 121
Quick Keto Jalapeño Cheese Bread, 30, photo
Pesto
Basil, 228
Pork Chops, Parmesan-Crusted, 127
Philly Cheesesteak Stuffed Peppers, photo, 121
Pigs in a Blanket, Low-Carb, photo, 141
Pizza Bread, Pull-Apart, photo, 91
Pizza Dough
freezing and defrosting, 195
Pocket Dough Dinner—Three Ways, 142–43, photo
Pork. See also Bacon; Ham; Sausage(s)
Belly, Oven-Roasted, 113
Chops, Air-Fryer Parmesan-Crusted, photo, 137
Chops, Creamy Rosemary, 132, photo
Chops, Crispy, 134
Chops, Parmesan-Crusted Pesto, 127
Easy Taco Soup—Three Ways, 82–83, photo
Egg Roll in a Bowl, 138, photo
Ribs, Easy Oven-Baked, photo, 131
rinds, about, xxv
Tenderloin, Perfect, 128, photo
Potatoes, keto swap for, xxii
Pound Cake
Blueberry, 214
Pressure cooker, electric, or Instant Pot, xxvii
Prosciutto-Wrapped Cabbage, 166, photo
Proteins, keto approved, list of, xx
Protein Shake, Quick Blender Chocolate, photo, 21
Pumpkin Coconut Soup, Thai, photo, 71
Pyure granulated stevia, xvii
R
Radishes
Amazing Keto Lasagna, 92–94, photo
Creamy Cucumber Salad, 56, photo
Old-Fashioned Vegetable Soup, 68, photo
Tastes Just Like Potato Soup, 72, photo
Thai Coconut Pumpkin Soup, photo, 71
Ranch Salad Dressing, Homemade, 230
Ranch Seasoning, Homemade Dry, 230
Raspberry(ies)
Breakfast Bake, 12
Cheesecake Fat Bombs, 204
Frozen Margarita, 49
Lemon Breakfast Bake, 12
-Lemon Cheesecake Fat Bombs, 204
Red Sangria, 46
Red Sangria, 46
Restaurants, xxviii–xxix
Rice, keto swap for, xxii
Rolls
French Toast, 12
Rosemary
–Goat Cheese Biscuits, 186
Pork Chops, Creamy, 132, photo
Rum
Eggnog, 53
S
Salads
Avocado Tuna, Spicy, 64
Cheeseburger, 59
Chicken, Oriental, with Sesame Dressing, photo, 61
Chicken, Simple, with Balsamic Dressing, 58
Chili-Lime Grilled Shrimp, 62, photo
Salsa Verde Chicken Casserole, 104
Salt, xxvii
Salted Caramel Sauce, Homemade, photo, 240
Sangria
Red, 46
Sauces
Cheese, Homemade, 239
Marinara, Homemade, photo, 236
Salted Caramel, Homemade, photo, 240
Sausage(s)
Gravy, Biscuits with, photo, 7
Pocket Dough Dinner—Three Ways, 142–43, photo
Pork, Casserole, 135
Pull-Apart Pizza Bread, photo, 91
Quick Keto Chili, 126
Spicy, and Egg Breakfast Casserole, 8
Scales, and measuring weight, xxix–xxxi
Seasonings
Homemade Dry Ranch, 230
Taco, 235
Shellfish
Chili-Lime Grilled Shrimp Salad, 62, photo
Crabmeat Casserole, 159
Easy Shrimp Casserole, photo, 147
Skillet Shrimp Scampi with Zoodles, 148, photo
Shrimp
Chili-Lime Grilled, Salad, 62, photo
Scampi, Skillet, with Zoodles, 148, photo
Silicone mats, xxviii
Skillet, cast-iron, xxvii
Slow cooker, xxviii
Social situations, and keto diet, xxxi
Soups
Chicken and Dumpling, photo, 79–80
Coconut Pumpkin, Thai, photo, 71
Easy Taco,—Three Ways, 82–83, photo
Mushroom, Creamy, 81
Roasted Tomato, Creamy, photo, 75
Tastes Just Like Potato, 72, photo
Vegetable, Old-Fashioned, 68, photo
Spices
Chai, 41
keto approved, list of, xxi
Spinach
Cauliflower-Creamed, 168
Chicken Alfredo with Zoodles, 101
Creamy Tuscan Chicken, 102, photo
-Feta Biscuits, 186
Garlic-Butter Rib Eye Steak Strips, 114, photo
Lemon-Caper, Bacon-Wrapped Cod with, 152, photo
Tuscan-Style Tilapia, photo, 155
Spiralizer, xxviii
Squash. See also Zucchini
Garlic Spaghetti, Three-Cheese, 174–75, photo
Green and Yellow, au Gratin, 178
Italian Spaghetti- , Bowls, photo, 89
Thai Coconut Pumpkin Soup, photo, 71
Yellow, Casserole, 169
Stocks
Chicken, Stovetop, 67
compared to broth, 66
Strawberry(ies)
Cheesecake Fat Bombs, 204
Crumble Coffee Cake, 209–10, photo
Limeade, 42
Sunflower seeds
Breakfast Granola Crunch, 18, photo
T
Taco Seasoning, 235
Taco shells, keto swap for, xxii
Taco Soup, Easy,—Three Ways, 82–83, photo
Tequila
Thai Coconut Pumpkin Soup, photo, 71
Thickening agents, keto-approved, xxii
Tilapia, Tuscan-Style, photo, 155
Tomato(es)
Cheeseburger Salad, 59
Creamy Tuscan Chicken, 102, photo
Easy Shrimp Casserole, photo, 147
Easy Taco Soup—Three Ways, 82–83, photo
Homemade Marinara Sauce, photo, 236
Homemade Sugar-Free Ketchup, 237
Quick Keto Chili, 126
Roasted, Soup, Creamy, photo, 75
Ro*Tel, buying, xxv–xxvii
Salsa Verde Chicken Casserole, 104
Tuscan-Style Tilapia, photo, 155
Travel, on the keto diet, xxix
Tuna
Avocado Salad, Spicy, 64
Broccoli Casserole, 158
Tuscan Chicken, Creamy, 102, photo
Tuscan-Style Tilapia, photo, 155
V
Vegetable. See also specific vegetables
Soup, Old-Fashioned, 68, photo
Vodka
Red Sangria, 46
W
Waffles, Fluffy Keto, photo, 15
Walnuts
Basil Pesto, 228
Weight loss, xv
Whey protein isolate, xxvii
Whoopie pie pan, xxviii
Wine
on keto diet, 44
Red Sangria, 46
X
Xanthan gum, xxvii
Xylitol, xvii–xix
Y
Yacon syrup, xvii
Z
Zucchini
Chicken Alfredo with Zoodles, 101
Green and Yellow Squash au Gratin, 178