WIXLIB

FREEKETO RAIN-FREEEASY LOW CARB LUNCH OR DINNER RECIPES THATARE GUARANTEED TO IMPRESS THE WHOLE FAMILY!*These recipes are exclusive to this e-book, none ofthese recipes are on the blog!*1my pcos kitchen

Thank you so much for subscribing to my blog!As a thank you gift, here’s a free Keto Paleo recipes e-book for you to enjoy!My blog primarily focuses on recipes that are gluten-free, sugar-free and low in carbohydrates. The recipes on my blog are always either low carb, ketogenic or paleo.Low carb recipes on my blog can range from 0g carbs to 50g carbs, keto can range from0-20g and paleo 0-50g. All of my recipes on the blog and in this e-book are gluten-freeand sugar-free. Since my 21-day Keto Paleo PCOS Meal Plan was so popular, I decidedto make an e-book that was also Keto Paleo, which means that all of the recipes here arealso dairy-free and grain-free.The recipes in this e-book are all meals that I’ve made over the past few weeks forlunch or dinner and can range in serving sizes. I usually make meals that have more than2 servings because I’ll eat the leftovers for lunch. Feel free to double or even triple theingredients to make bigger servings!I have put all of the nutritional information for each recipe so you can check which recipe can fit your macros for the day. All recipes are keto-friendly, which means you willnot go over 20g net carbs per day.What are NET carbs?Total Carbohydrates MINUS Fiber MINUS Sugar Alcohols NET CarbsA Paleo and Ketogenic diet, whether on their own, or mixed together have been provento have positive effects on your body, especially if you have PCOS or other autoimmunediseases. As some of you know, my blog is entirely devoted to low carb recipes that aregluten-free and sugar-free. I have found that by doing these three things, my healthhas improved drastically and my PCOS is in complete remission. You can actually read moreabout my story here if you’d like to know more about me and what I’ve been doing to takecontrol of my symptoms.Paleo and Ketogenic diets are actually quite similar as they both are high in fat, moderate inprotein and low in carbohydrates. There are basically four rules to a Paleo diet. No grains,no legumes, no dairy and no sugars. A ketogenic diet, depending on which type of keto dieteryou are, is usually between 0-50g net carbs per day, but most commonly between 0-20g.Moreover, not all keto dieters will stop eating grains/high carb vegetables, legumes anddairy. The general rule is that as long as it fits within your macros, it is acceptable, but thenagain that really depends on the belief of the dieter. Everyone is different. I personally donot do grains, gluten, or sugar, but I do the other things in moderate amount. Personally, ifI were to eat gluten or sugar again, I feel like my body would crave it so bad and it wouldbe hard for me to go back to a low carb lifestyle, so I try to avoid them as best as I can.2

Low-carb Snack ListRaspberries1/4 cup: 16 calories, 0.20g fat, 3.67g carbs, 2g fiber, 0.37g protein1/2 cup: 32 calories, 0.40g fat, 7.34g carbs, 4g fiber, 0.75g protein1 cup: 64 calories, 0.80g fat, 14.69g carbs, 8g fiber, 1.48g proteinBlueberries1/4 cup: 21 calories, 0.12g fat, 5.25g carbs, 0.9g fiber, 0.27g protein1/2 cup: 41 calories, 0.24g fat, 10.51g carbs, 1.7g fiber, 0.54g protein1 cup: 83 calories, 0.48g fat, 21.01g carbs, 3.5g fiber, 1.07g proteinStrawberries1/4 cup: 12 calories, 0.11g fat, 2.92g carbs, 0.8g fiber, 0.25g protein1/2 cup: 24 calories, 0.23g fat, 5.84g carbs, 1.5g fiber, 0.51g protein1 cup: 49 calories, 0.46g fat, 11.67g carbs, 3g fiber, 1.07g proteinBlackberries1/4 cup: 15 calories, 0.18g fat, 3.46g carbs, 1.9g fiber, 0.5g protein1/2 cup: 31 calories, 0.35g fat, 6.92g carbs, 3.8g fiber, 1g protein1 cup: 62 calories, 0.71g fat, 13.84g carbs, 7.6g fiber, 2g proteinNuts (Raw)Almonds1/4 cup: 160 calories, 14g fat, 6g carbs, 4g fiber, 6g proteinCashews1/4 cup: 160 calories, 12g fat, 8g carbs, 1g fiber, 5g proteinPecans1/4 cup: 210 calories, 21g fat, 4g carbs, 2g fiber, 3g proteinWalnuts1/4 cup: 190 calories, 18g fat, 4g carbs, 2g fiber, 4g proteinBoiled Egg1 egg: 78 calories, 5.3g fat, 0.56g carbs, 0g fiber, 6.29g proteinAvocado1/2 fruit: 161 calories, 14.73g fat, 8.57g carbs, 6.7g fiber, 2.01g proteinKalamata Olives10 olives: 90 calories, 9g fat, 2g carbs, 2g fiber, 2g proteinAlmond Nut Butter2 tbsp: 190 calories, 18g fat, 6g carbs, 3g fiber, 7g proteinPeeled Cucumber1 cup: 16 calories, 0.21g fat, 2.87g carbs, 2.8g fiber, 0.78g proteinCelery Sticks2 sticks: 15 calories, 0g fat, 4g carbs, 2g fiber, 1g proteinThe following snack ideas depend on the brand or preparation method.Deviled EggCan of tunaCold meat – Leftover from a roast or deli meat like ham, salami, chicken, beef, etc.3

RecipesAll gluten-free, sugar-free, dairy-free & grain-freeRoast Beef SaladShrimp Marinara & Palm PastaKonjac Rice Beef & Veggies Stir-FryGrilled Steak & Veggies Stir-FryChicken, Shiitake & AsparagusSavoury Cauliflower RiceJapanese Simmered Pork & DaikonChicken Fajitas SheetpanTartar SauceSalmon Sheet Pan with TartarFried Cod Fillet with TartarChicken & Broccoli with TartarProsciutto Wrapped Nutty MeatloafCurry Chicken & BroccoliChicken & Zucchini Rosemary Stir-Fry4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19

My PCOS Kitchenwww.mypcoskitchen.comRoast Beef Salad560 calories47.09g fat10.34g carbsIngredients (3 servings)250g/8.8oz beef round roast1/2 tsp salt, pepper, thyme1 tbsp olive oil1/4 red onion (50g/1.76oz)1/2 avocado (100g/3.52oz)1/2 tomato (130g/4.58oz)4 shiitake mushrooms (65g/2.29oz)18 kalamata olives4 cups iceberg lettuce (150g/5.29oz)Salad Dressing:2 tbsp olive oil3 tbsp mayonnaise1 tbsp white wine vinegar1 tbsp lemon juice2 tbsp chopped cilantro1 clove garlic1/2 tsp salt, pepper, sage, oregano1/32 tsp stevia powder54g fiber 3.45g sugar25.03g protein1. Preheat the oven to 180C/350F.2. Sprinkle the salt, pepper and thyme all over the beef.In a cast iron skillet, heat the olive oil and brown thebeef on all sides for 1 minute each.3. Transfer the beef to the oven and cook 15 minutes. Takeit out of the oven, cover with aluminum foil and let itrest for 20 minutes.4. Once it has slightly cooled, take a sharp knife and slicethe roast beef as thin as you can!Salad:1. Slice the red onions, avocado, tomato and shiitake mushrooms. Chop the lettuce. Place all of the veggies into alarge bowl or plate and cover with the roast beef sliced.Salad Dressing:1. Mince the garlic and chop the cilantro. In a bowl combine all of the ingredients and mix thoroughly.2. Pour the dressing all over the salad or save for lateruse.

My PCOS Kitchenwww.mypcoskitchen.comShrimp Marinara & Palm Pasta218 calories9.94g fat13.75g carbsIngredients (3 servings)440g/15oz hearts of palms (2 cans)150g/5.2oz peeled raw shrimps1 garlic cloves18 kalamata olives4 mushrooms (60g/2.11oz)4.9g fiber2.26g sugar20.26g proteinMarinara1. Mince the garlic, slice the mushrooms and basil leaves.2. In a large pot, add the oil, garlic and mushrooms. Sautefor a minute and add the rest of the marinara sauceingredients.3. Turn down the heat to low and let simmer for 15-20minutes mixing from time to time.4. Once the sauce has simmered down, add the olives andMarinara Sauce:1 cup crushed tomatoes (400g/14.1oz)shrimps. Cook for an additional 2 minutes and the sauce1 tbsp olive oilis ready.1/2 tsp oregano, basil, parsley, onionHearts of Palms Pastapowder1 bay leaf1. Take the sticks out of the can and drain the water.1/4 tsp salt, pepper2. With your hands and handling one stick at a time, separate the hard part from the soft part. The soft part1 tbsp tomato paste1/2 cup waterwill be peelable like string cheese, but the hard part20 basil leaveswill not be peelable. Put the hard part aside. For thesoft part, peel it like string cheese until the desiredpasta thickness. Repeat this process for all sticks.3. Line up all of the hard parts vertically and with a knife,slice them the desired pasta thickness. Mix the soft andhard parts together and your pasta is done!4. Add it to the tomato sauce to heat for a minute and6serve!

My PCOS Kitchenwww.mypcoskitchen.comKonjac Rice Beef & Veggies Stir-Fry202 calories14.27g fat18.46g carbsIngredients (2 servings)1/2 red pepper1/8 red onions3 broccoli florets4 brown mushrooms3 garlic cloves140g thinly sliced beef chuck1 package konjac rice (227g/8oz)1 tbsp sesame oilSeasoning:1 tbsp grated ginger3 tbsp coconut aminos1 tbsp sesame oil2 garlic cloves1/4 tsp stevia powder, salt, pepper1 tsp fish sauce711.8g fiber2.71g sugar2.03g protein1. Drain the water out of the rice and put the rice into asieve. Pass through hot water and rince thoroughly.2. Slice the red pepper, red onions, broccoli and mushrooms.3. Mince the garlic cloves.4. For the seasoning, mince the garlic cloves and add everything to a small bowl.5. In a frying pan, add the sesame oil and add all of theveggies. Cook for 2-3 minutes and add the beef slices.Cook an additional 2 minutes and then add the konjacrice.6. Pour in the seasoning, and cook an additional 2-3 minutes until the sauce has cooked down. It’s then ready toserve!* When you add the konjac rice to the frying pan, it maybounce everywhere. Those things are incredibily bouncy sobe careful ahaha.

My PCOS Kitchenwww.mypcoskitchen.comGrilled Steak & Veggies Stir-Fry501 calories40.43g fatIngredients (1 servings)100g steak1/2 tsp salt, pepper1 tbsp olive oil2 broccoli florets (40g/1.4oz)6 cherry tomatoes1/4 yellow pepper (50g/1.7oz)1/8 red onion (20g/0.7oz)1 tsp thyme, rosemary1 tbsp olive oil813.25g carbs3.8g fiber4.24g sugar23.16g protein1. Rub the 1/2 tsp of salt and pepper all over the steak.2. Heat 1 tbsp of olive oil a in a cast iron skillet and addthe steak. Cook 1-2 minutes on each side, dependingon how thick your steak is. When your steak is cookedthrough (I like mine medium rare/rare), transfer it to acutting board to rest.3. Slice the red onion, yellow pepper, and broccoli.4. Add the 1 tbsp of olive oil to the same skillet and addthe pepper, broccoli and red onion to it. Cook for 1-2minutes, until soft. Sprinkle in the thyme and rosemary.Add the tomatoes to the skillet and mix everything together. Cook for a minute, just until the tomatoes arewarm.5. Cut your steak into strips. Place the veggies over a plateand the steak over. It’s now ready to serve!

My PCOS Kitchenwww.mypcoskitchen.comChicken, Shiitake & Asparagus448 calories33.36g fat4.39g carbs1.5g fiber1.24g sugar33.06g proteinIngredients (2 servings)1. Cut the hard part of the stems of the shiitake mush2 boneless chicken thighs (300g/10.58oz) rooms and then slice them in half. Slice the asparagus in3 asparagusfour. Slice the garlic cloves.4 shiitake mushrooms2. Cut the extra fat from the chicken thighs and then cut3 garlic clovesthe thighs into bite size pieces. Sprinkle the salt and2 tbsp gheepepper all over the thighs.1/2 tsp thyme3. Heat the ghee into a cast iron skillet and place the1/2 tsp saltchicken pieces skin side down. Grill for 2-3 minutes and1/2 tsp black pepperflip. Add the mushrooms, asparagus and garlic. Sprinklethe thyme all over and cook everything for an additional2-3 minutes until the chicken is cooked through.9