3 Ingredient Keto Peanut Butter Cookies Recipe

Oh, my word!  I am about to knock your socks off with this 3 ingredient Keto Peanut Butter Cookies recipe!  If you are in the mood for something sweet but without all the guilt, this recipe is for you!  Or if you are in the mood to bake, but don’t want to put a ton of effort into it, this recipe is for you!
I was just told these are the “best” Peanut Butter cookies ever!  I’m not even kidding you when I tell you these taste exactly like the regular cookies made with real sugar.  Exactly the same!
I’ve made this recipe a few times and each time with different sugar substitute options.  I’ve used the Swerve powdered sugar, Powdered Stevia, and Erythritol.  All of these taste really good with very little difference.  You use whichever one you like best in this recipe.  Please note, stevia tends to leave a bad aftertaste for some.  Splenda has no aftertaste but it does have maltodextrin in it.  You have to decide which is best for you.
UPDATE:  Look below this recipe for the experiment I did on this recipe using NO SUGAR at all!  OMG!!!
You can get the printable version of this 3 Ingredient Keto Peanut Butter Cookies Recipe at the very bottom of this post.

3 Ingredient Keto Peanut Butter Cookies Recipe Ingredients

1 large egg
1 cup peanut butter  (Smuckers Natural peanut butter has nothing but nuts and salt)
1/2 cup keto approved sweetener of your choice (Stevia, xylitol, erythritol, or monk fruit each of these sweeteners may be a different ratio compared to regular sugar.  Please take that into account when you measure out a half a cup )

3 Ingredient Keto Peanut Butter Cookies Recipe Instructions

Preheat the oven to 350 degrees.
In a medium size bowl, add all the ingredients in a bowl and mix them all together until it’s well combined.
Roll the dough into 1 inch balls using a scoop or your hands.
Place the balls of dough on a cookie sheet lined with parchment paper or a silicone baking mat.
Tip:  Those silicone baking mats are amazing!  Cookies are evenly cooked and the cookie crust comes out perfect every single time!  If you don’t have any, I highly recommend ordering this Silicone Baking Mat Set on Amazon.  It’s money well spent!
Press down on each ball with a fork twice in opposite directions creating a criss-cross pattern on each cookie as seen in the photos below.
You will bake these cookies for about 12 to 15 minutes or until golden brown.
Allow them to cool down for about 5 minutes before removing them from the tray.
Store them in an airtight container if you have any left after the family gets a sniff of the wonderful aroma that leads through the house and gets them hovering over you in the kitchen just waiting to devour them!
This is an excellent recipe for keto peanut butter cookie!
3 Ingredient Keto Peanut Butter Cookies Recipe3 Ingredient Keto Peanut Butter Cookies Recipe

3.8 from 4 reviews
3 Ingredient Keto Peanut Butter Cookies Recipe
Prep time
Cook time
Total time
Author: Jennifer
Serves: 15
  • 1 large egg
  • 1 cup peanut butter
  • ½ cup Truvia or Stevia
  1. Preheat the oven to 350 degrees.
  2. In a medium size bowl, add all the ingredients in a bowl and mix them all together until it’s well combined.
  3. Roll the dough into 1 inch balls using a scoop or your hands.
  4. Place the balls of dough on a cookie sheet lined with parchment paper or a silicone baking mat.
  5. Tip: Those silicone baking mats are amazing! Cookies are evenly cooked and the cookie crust comes out perfect every single time! If you don’t have any, I highly recommend ordering this Silicone Baking Mat Set on Amazon. It’s money well spent!
  6. Press down on each ball with a fork twice in opposite directions creating a criss-cross pattern on each cookie as seen in the photos below.
  7. You will bake these cookies for about 12 to 15 minutes or until golden brown.
  8. Allow them to cool down for about 5 minutes before removing them from the tray.
  9. Store them in an airtight container if you have any left after the family gets a sniff of the wonderful aroma that leads through the house and gets them hovering over you in the kitchen just waiting to devour them!
  10. This is an excellent recipe for keto peanut butter cookie!

I’m always experimenting in the kitchen with Keto recipes.  Today, I attempted to make this recipe with absolutely NO SUGAR at all!  Here’s what I did.
I used 1 cup of peanut butter, 1 egg, and 1 tbsp of Egg White Protein.  I mixed all the ingredients together, rolled them into balls, pressed them into cookies just like the directions state above and baked them for 15 minutes.  I found that I needed to bake them for a few minutes longer.  More like 18 minutes in my oven.  They were DELICIOUS!!!!
The texture of this NO SUGAR Peanut Butter cookie was way different.  You know how shortbread cookie tastes right?  It’s kinda crumbly but when it’s in your mouth it kinda melts like butter?  Well, this recipe has that exact type texture!  It’s definitely crumbly so you need to make sure to make these cookies small than usual.  If you tried to make a large cookie and picked it up, it would definitely break apart.  I make them just a tad bigger than quarter size and they just melt in your mouth!  They still taste a bit sweet too even without the sugar substitutes.  My husband told me he really liked the no sugar recipe!  Kids liked them too!
It’s a good peanut butter cookie for those that don’t want any sugar in their ingredients.  There’s a small amount of sugar in peanut butter already.

Italian Sub Roll-Ups Keto & Grain Free (Low Carb Lunch)

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Keto Italian Rollups

With the addition of keto in our lives, finding foods that are high in fat, moderate in protein, and low in carbs has been a challenge. We’ve had to be creative with our meals, and those days when I want a gluten-free sandwich are no longer an option. I recently stopped by a sub shop out of desperation one evening and got a lettuce wrap filled with various deli meats. It was meh, but I was starving.

Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life

My all-time favorite sub sandwich has always been an Italian sub. Something about that combo of meats and provolone with a simple oil and vinegar drizzle is just perfect. And now I can eat it any day of the week and have no guilt, plus it fits in perfectly with my current keto needs.

Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life
Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life
Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life

The assembly is very simple, just layer the meats in a biggest-to-smallest order, slather on some mayo, add some cheese (if you’re primal), and add the toppings that suit your tastes.

Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life

Roll all of that up tightly and secure with a toothpick and dip in a oil/vinegar combo with some Italian seasoning. These make perfect school lunches, as well as an on-the-go meal if you wrap it up in plastic wrap.

Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life
Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life
Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life

High Fat – Keto Lunch Option

These roll-ups really help us get in our macros for the day, packing 20g of fat per roll (including the oil/vinegar dip), 10g of protein, and less than 1 net carb. Of course the carb count might go up just a bit depending on what extra toppings you add (like the peppers), but it’s still very much within a keto range. And for me (an average female), 1 roll is all I need for lunch most days.

Italian Sub Roll-Ups {low-carb; keto; grain-free} by Our Paleo Life


High fat, Keto Italian sub roll-up lunch with 20g of fat, 10g of protein and less than 1 net carb. The perfect Keto lunch.



  • 4 Slices Genoa Salami
  • 4 Slices Mortadella
  • 4 Slices Sopressata
  • 4 Slices Pepperoni
  • 4 Slices Provolone omit for dairy-free option
  • Paleo Lime Mayo or store-bough mayo we love Chosen Foods Avocado Oil Mayo
  • Shredded Lettuce
  • Extra toppings our favorites are banana peppers, jalapeño peppers, roasted red peppers, and black olives, if desired
  • Avocado Oil or Olive Oil
  • Apple Cider Vinegar
  • Italian Seasoning
  • Toothpicks


  1. Layer the meat slices from largest to smallest. For the brand we use (Boar’s Head), the order is:
    • Genoa Salami
    • Mortadella
    • Sopressata
    • Pepperoni
  2. Spread a thin layer of mayo on the stack, making sure to leave space at the top of the largest piece to keep it from squishing out when you roll them up.
  3. Add a slice of provolone on top of the mayo, about halfway from the top. Add a small handful of lettuce to the lower half and top with desired toppings (optional).
  4. Have the toothpicks nearby and ready to grab. Starting from the bottom of the cheese, gently (but as tightly as possiblroll the stack, pushing in any fillings that find their way out.
  5. When you get to the end, secure the outer meat edges with a toothpick.
  6. To serve, pour 2 parts oil and 1 part vinegar into a small dipping ramekin. Sprinkle some Italian seasoning on top. Dip the roll-ups in the oil/vinegar and enjoy!
  7. Store extras in the fridge, wrapped individually in plastic wrap, for up to a week. These make for delicious and easy school lunches.


Nutrition Facts do not include additional toppings.

Nutrition Facts
Italian Sub Roll-Up {grain-free}
Amount Per Serving (1 roll-up)
Calories 234.3Calories from Fat 185
% Daily Value*
Total Fat 20.6g32%
Total Carbohydrates 0.9g0%
Protein 10g20%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Chicken Tenders- Simple, Juicy, Crunchy. Everyone Will Love Them.

This post may contain affiliate or paid links. Content selection and opinions are in no way influenced by compensation. See our full disclosure at the bottom of this page for more information. ………………………………………………………………………………………………………………………………………………………………
Eating the keto way doesn’t have to mean giving up foods you love. Simply find alternatives that are just as delicious, like these super moist and crunchy keto chicken tenders.
keto chicken tenders


When you’re done here be sure to check out this AMAZING Skillet Breakfast Pizza I made, Full recipe here Fathead Pizza.  
fathead pizza
Yes, folks!  You heard that correctly.  Crunchy and moist chicken tenders….  allowed on the keto diet!  The best thing about these chicken tenders is that your whole family will love them.  No one will be able to tell that these keto chicken tenders are made for a specific way of eating.  Honestly, my husband thought I added corn meal to the flour, that is all.
Now, for this particular recipe I did use a fryer. Baking instructions are below.
Our keto chicken tenders are full of flavor, totally juicy and have the most amazing crunch. Kids love them. Adults love them. These chicken tenders also  make the perfect appetizer.
I won’t bore you with anymore ramblings… let’s jump to the recipe!   Wait…. one more thing
Recipe variation idea-
Mix ins!  Try adding different seasonings and even grated Parmesan to the flour.  I went with a basic salt and pepper for this recipe as I was dipping them in buffalo sauce.
Here is how to make our


Serves 2 (About 3 tenders each) – Nutrition information listed below (please note– this is only an estimate. For example- you won’t actually be eating 1/2 cup of almond flour. Some is lost in preparation and cooking.  Also, these macros do not include oil for frying)
Ingredients (full recipe card below) – 
keto chicken tenders

Prepare fryer per manufacturer instructions. We used peanut oil with a temperature of 375º for 6 minutes. Times will vary due to chicken tender sizes.
NOTE*  If you are concerned about using peanut oil, here is a great resource on frying oils while on keto from MyKetoKitchen.
For the coating-  whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
keto chicken tenders
Add almond flour to a shallow dish or pan, season with salt & pepper.
Coat both sides of chicken with flour.
Fry in small batches until golden brown and internal temperature reaches 160º.
Dip in your favorite keto friendly sauce.
keto chicken tenders
Everyone will love them !  My daughter certainly does.
If you prefer to bake these keto chicken tenders rather than fry them here is how-
Follow the above steps for coating the chicken tenders. Set aside.  Grease a sheet pan with Olive oil and PREHEAT THE PAN in a 425 degree oven.  Preheating the pan will help crisp the tenders by starting them off hot right away.
Bake for about 10 minutes , flip and continue baking another 10 minutes or until golden. There keto chicken tenders will not crisp up the same as a fryer. The fryer gets all sides evenly at one time. But baking is an easier alternative for those who don’t have or care to use a fryer.
For another delicious and easy chicken keto recipe, try our
keto pizza: Grilled Chicken and Spinach with a creamy White Sauce
keto pizza


Keto Chicken Tenders

Prep Time 10 minutes
Cook Time 6 minutes
Total Time 16 minutes
Servings 6


  • 8 ounces chicken breast tenderloins about 6 pieces
  • 1 cup almond flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/4 cup Heavy Whipping
  • 1 large egg


  1. For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
  2. Add almond flour to a shallow dish or pan, season with salt & pepper.
  3. Coat both sides of chicken with flour.
  4. Fry in small batches until golden brown and internal temperature reaches 160º.
  5. Dip in your favorite keto friendly sauce.

Recipe Notes

Serves 2

Keto Cheesecake – Ketosis friendly, low carb cheesecake perfect for a healthy living diet

Everyone, if you haven’t noticed.. We have Summer approaching quickly and quietly. So, if there is any time to do well, its NOW!
Stick to your plan and get going with this Low Carb Cheesecake, that’s keto friendly considering that it’s perfectly crustless. By keeping this recipe to basics like eggs and cream cheese, I was able cut a sufficient amount of carbs.
Indulging on this delicious beauty will surely help your appetite when your craving a little something sweet.There’s no grantee that you’ll stay in ketosis, but I know I didn’t have a problem with this little slice of delight. But just remember moderation is your friend, even if she tends to annoy you!


    • • 3 8 oz. packages of cream cheese
    • • 1 cup of artificial sweetener
    • • 1 teaspoons vanilla
    • • ⅓ cup sour cream
    • • 4 eggs
  1. Preheat oven to 350. Beat cream cheese until fluffy, about 3 minutes. Combine with sweetener, sour cream and vanilla extract, mixing for about 3 minutes.
  2. Gently add eggs one at a time. beating until thick and creamy, about one minute after each egg.
  3. Lightly grease the sides of a 9″ springform pan and put the springform on a baking sheet. Pour in the filling. Bake for 50-55 minutes or until puffy and lightly brown around the edges.
  4. Let cool for about 1-2 hours on wire rack. Cover, chill for at least 4 hours.
Serving size: 1 Slice (Total recipe makes 10 servings)
Protein 6.64g, Cals 278, Fat 26.70g, Carbs 3.31g, Fiber 0.00g — NET CARBS: 3.31g

Where I Part Ways with the Popular Keto Movement

The explosive growth of interest in the ketogenic diet has been a net good for the state of nutrition. For one, people have accepted the fact that eating fat won’t kill you, and they’re even getting clued into the benefits of eating it.
But there are places where I part ways with the popular keto movement.
Let me explain….

Ketosis Isn’t the Point

Ketones themselves have beneficial mechanistic effects. It’s true.
The ketone body beta-hydroxybutyrate shows direct anti-inflammatory action, even blocking inflammatory diseases mediated by the NLRP inflammasome pathway. Ketogenic diets exert their protective effects on the brains of epilepsy patients through the anti-inflammatory actions of the ketone bodies, and type 1 diabetics who experience reduced cognitive function because of low blood sugar see those deficits erased by increasing BHB through dietary medium chain triglycerides. Another reason ketone bodies themselves are so therapeutic is that they represent an alternative fuel source for neurodegenerative disease patients whose brains can no longer process glucose effectively.
But epilepsy patients get results both from full-blown medical ketogenic diets where you count the carbs in heavy cream and “modified Atkins” diets where the carb count is relaxed. They’re both equally effective.
The obsession with ketosis as a desirable state of being—maybe the ideal state of being—for everyone misses the point. Consider how worked up people get over ketone measurements. Are they registering? Are the sticks purple? What am I doing wrong?
Some long-term ketogenic dieters have registered high numbers. I’m thinking of Peter Attia back when he was hardcore keto, Dominic D’Agostino, and folks like that. Others level off with keto adaptation to the point that they get very low readings despite eating a classically-keto diet and seeing huge benefits. We don’t know why this happens. I gave some possibilities, but the fact remains it’s a mystery.
I don’t find it all that compelling to speculate and pontificate. When we know, we’ll know. Until then, until we know what they actually mean, release your attachment to the numbers. Assuming you have a good grasp on keto eating and are getting tangible results, why waste your time?
Consider the fact that ketogenic diets increase brain mitochondrial biogenesis—the production of entirely new mitochondria. This improves energy metabolism in the brain and is probably a big reason why keto is so great for Alzheimer’s, epilepsy, and other brain disorders. But it’s not the only way to do it. After all, exercise is another way to increase mitochondrial biogenesis in the brain in non-keto rodents on standard lab chow. Is ketosis the prize, or is better brain health the prize?
The ultimate goal of any eating strategy is to increase metabolic flexibility. You want to be able to burn sugar during activity that warrants it. You want to be be able to skip meals and get by just fine on your own body fat. You want the benefit of having a few ketones around from time to time as alternate fuel for the brain and muscles—or at least have the ability to generate them without trouble.
Rather than micromanage your metabolism using incomplete information, you’d rather delegate and let your endocrine system regulate your calorie intake based on what your body requires. Most importantly, you want to regain the ancestral pathway of fat burning and actually put those massive storage depots to use. Every diet wants these things, but keto is the quickest, most direct way there.

Keto Doesn’t Require Gorging on Fat

It’s fun to post pictures of yourself next to a 4 inch stack of bacon or brandishing a cup of butter coffee with more calories than a Big Mac. There’s value in subverting the dominant narrative that dietary fat makes you fat and gives you heart disease. Sometimes using extreme imagery can do that most effectively. And being on a ketogenic diet means you do have to eat dietary fat and that a high percentage of your calories will come from fat, as the calories must come from somewhere. But keto doesn’t require that you eat large absolute amounts of fat.
The quickest way to reach ketosis is by not eating, by burning the fat you already have on your body. It’s when all the best things happen, and it’s why the various other diets that work, work. They allow (or force) you to burn your own body fat. It’s also the cheapest way. Just think: All the best keto biohacking supplements to jumpstart your new keto lifestyle already reside on your hips, your belly, your arms, and the rest of your body.
This isn’t a mistake, a fluke of evolution. It’s actually why the system evolved in the first place, to tide our ancestors over during times of food scarcity, when there simply wasn’t any carbohydrate fuel for our brains. Eating a low-carb, high-fat diet works because of the low-carb part, not the high-fat part per se.

Keto Doesn’t Have to Be Ketogenic—Allow Me to Explain

I call it the keto zone—a range of carbohydrate intake that causes you to drift in and out of ketosis without even realizing it. For most, the keto zone might correlate to consuming between 20-120 grams of carbs per day. Less one day, more the next. More ketones today, fewer tomorrow. You’re constantly on the verge of either leaving or entering ketosis, and it’s okay. When you’re in the keto zone, things get easier:
If you have a super intense training session and decide to eat a sweet potato (before or after), it goes toward fueling that workout or restocking the glycogen you just burned.
If you skip a meal or two, you can almost hear the whirr of your mitochondria processing your body fat for energy.
You maintain your ideal body weight/composition without counting much of anything—calories, carbs, ketones, or Instagram likes for your high fat coffee photos.
You eat less food than before but experience no negative symptoms. You retain (or gain) muscle and bone density, sleep like a rock, enjoy steady energy levels, and generally avoid the malaise of long-term calorie restriction.
You have the metabolic flexibility to complete a tough CrossFit workout, do a sprint interval session, hike for 7 miles, run a mile or two, go for a long slow bike ride, play a pickup game, or lift something heavy.
Ketosis isn’t the goal. It’s a tool to help you get to the real goals of metabolic flexibility, broad-based “Primal” athletic competency, protection against the epidemic of diet-influenced modern diseases—especially the alarming increase in cognitive decline conditions, and graceful aging.
The goal is and always has been to be an efficient fat-burner and to release your dependency on carbohydrates for fuel. A ketogenic diet simply represents the pinnacle of fat-burning: if you can get into ketosis, it’s a sure sign you are using fat for fuel. Many, even most, of the benefits of a ketogenic diet probably come from developing that capability.
Thanks for stopping by today, folks. I’m interested in your thoughts about the popular keto movement and my points above. Where do you land? Have an awesome day.
By: Mark Sisson

Keto Diet – 5 Ways To Make You Super-Ketogenic

Eating for ketosis can be difficult and quite frustrating. Some people are more successful than others. Why? They might pay more attention to detail, but they might be also using one of these 5 secret keto diet hacks I’m about to share with you.
Get your mind straight. You need to ask yourself why you’re doing the ketogenic diet in the first place. Are you trying to lose weight? Do you have some medical condition you’d like to overcome? Do you like bacon?
Whatever the case might be, you shouldn’t want an easy way out. These secret keto diet hacks are very effective for both inducing ketosis and making your overall experience more enjoyable. Still, you should know what you want to achieve with it and use these tricks to accomplish just that.
I myself am not doing the ketogenic diet for weight loss or caloric restriction. My first and foremost priority is to bulletproof my health and improve my cognitive performance and mitochondrial density.

1 Fat Fasting

The most natural and quickest way of getting into ketosis is fasting – not eating or drinking anything but water for several days. Your liver will be producing ketones like crazy and use fat for fuel.
As easy as it might sound, it can be difficult for some people. After a while, we lose hunger completely but there is also another way.
Eating only fat won’t actually put you out of a fasted state. The calories consumed won’t cross the blood-brain barrier and get released into the blood stream very slowly. Keto hacks!
Fat fasting is basically eating pure fat molecules that will help the liver produce more ketone bodies. Thus, ketosis will be induced much faster.

2 Exogenous Ketones

What are they? Basically, ketone bodies in the form of a dietary supplement. Ketone bodies created by the liver are endogenous, meaning originating from an internal source.
Essentially, they give you an instant supply of ketones, which you can put into immediate use. For a fat adapted athlete, it’s JET FUEL.
While transitioning over from a high-carb diet these ketones can also speed up your adaptation process and give you more energy.
The majority of supplements use beta-hydroxybutyrate as their go-to source because it’s the most efficient ketone body and can be used directly by the body.

3 The Cyclical Ketogenic Diet

The cyclical ketogenic diet (CKD) is an advanced version of the standard ketogenic diet (SKD).
Basically, what you do is eat keto for about a week and then consume high amounts of carbs over the course of 1-2 days. It’s used by low carb athletes to train in ketosis and prior to a competitive event top off their glycogen reserves. Also by bodybuilders to deplete and refill their muscles before stepping on stage. It’s a musclehack for keto diet
It’s a great strategy to boost your performance while still staying ketogenic. I’ve used this a lot and it doesn’t hinder keto adaptation as much as you’d think. You can consume up to 1000 grams of carbs and still be in mild ketosis the next day.

4 The Targeted Ketogenic Diet

The targeted ketogenic diet (TKD) is even more advanced version.
What this approach entails, is consuming a minuscule dose of easily digestible glucose during your workout.During your glycolytic workout you’re not entirely in ketosis anyway. That small amount of carbohydrates will be used for fuel immediately and won’t hinder adaptation at all.
TKD is an effective way of boosting your performance and giving yourself the extra kick to push past those last barriers. It’s best used by people who work out harder than others and would benefit from some carbs.
This is my latest obsession because it’s extremely effective and works great. You can eat low carb and still get stronger, faster and build more muscle. Probably my favorite ketogenic diet hacks.

5 Instant Feel Good Fat Bomb

Being in ketosis already feels quite amazing. You have a lot of energy and are constantly satiated. The foods eaten are so mouthwatering that your taste buds are always satisfied. You never get cravings (if you do, then read this) or hungry because fat tastes so good.
When you eat butter or coconut oil you can instantly feel the rise of ketones giving you superpowers. It nourishes the body and calms down the brain.
You can eat a small fat bomb snack to instantly put yourself into a higher gear of ketosis and leave you satiated for hours.
Here’s how to do it in 3 simple steps:

  • Grab a large tablespoon of butter or coconut oil.
  • Sprinkle coconut flakes, a pinch of salt, a few cacao nibs and cinnamon on top.
  • Put the spoon into your mouth.

Don’t make it stick, though. Eating butter with spoons is still quite a bad habit to have, even on keto. Use it occasionally as a boost but don’t be dependent on it.

Get into Ketosis and Find Your Own Keto Hacks

These 5 secret keto diet hacks are all incredibly effective. They might seem like cheating but they’re not.
Getting into ketosis is difficult and these tips can make our experience more enjoyable. They’re not quick fixes that will make us fat adapted for the rest of our life. Don’t expect them to work unless you’re putting in the necessary amount of work. It’s not for everyone, but for the select few who are willing to do what others won’t.

Ketogenic Diet – 7 Day Ketogenic Diet Meal Plan

The ketogenic diet (often called keto diet ) dates back to the 1920s and was created by endocrinologist Dr. Henry Geyelin to treating epilepsy.  In 1921 Geyelin found that kind of food which he recommended has a positive effect on how the body processes nutrients, leading to fewer attacks in patients. It is very similar to the Atkins diet. Actually phase induction with the Atkins diet is ketogenic diet. Basic principle behind ketogenic diet is to reduce the carbohydrates intake and replace them with healthy fats and protein. In this article we will present you example of 7 day ketogenic diet meal plan.



Breakfast  – Eggs, bacon and tomato
Lunch – Chicken salad with olive oil and feta cheese
Dinner – Salmon with asparagus cooked in butter


Breakfast – Eggs, tomatoes, goat cheese and basil
Lunch – Peanut butter, almond milk, cocoa butter and milkshake with stevia
Dinner – Meatballs with vegetables and cheddar cheese


Breakfast – Keto milkshake
Lunch – Salad of prawns with avocado and olive oil
Dinner – Pork shops with broccoli, parmesan cheese and salad


Breakfast – Omelet with avocado, peppers, onions, spices and salsa
Lunch – A handful of nut and celery with guacamole and salsa
Dinner – Stuffed chicken with cheese and vegetables


Breakfast – Omelet with cheese and tomatoes
Lunch – The remains of the last dinner
Dinner – Eggs, steak, mushrooms and salad


Breakfast – Omelet with ham and vegetables
Lunch – Ham and cheese and a handful of nuts
Dinner – White fish with eggs and spinach cooked on coconut oil


Breakfast – Eggs with bacon and mushrooms
Lunch – Hamburger with salsa cheese and guacamole
Dinner – Beef steak with eggs and salad


If you get hungry between meals, try to reduce hunger with these snacks :

  • Cheese with olives
  • 1-2 hard boiled eggs
  • Dark chocolate with 90 % cocoa content
  • Celery with salsa and guacamole
  • A handful of nuts and seeds
  • Yogurt mixed with cocoa butter and pecan butter
  • Milkshake with a low content of sugar and carbohydrates, cocoa butter and pecan butte

Keto Bread Rolls – Low Carb | 5g Net Carbs

I’m a little bit of a keto bread freak, but only because my readers love keto bread so much! YOU guys love keto bread, so why don’t I get really dam good at creating the best keto bread rolls recipes, so that you don’t have to right? – Challenge accepted.

Keto Bread Rolls

Being a healthy kid my whole life!

As kids, I remember Mum would make our lunches (I also have a brother and sister, (and two step brothers)). We would be sent to school with lunches that were not the same as other kids. I’d have carrot sticks instead of stringy cheese, or a packet of nuts instead of roll-ups. The butter on my sandwiches was always a mix of butter, and whatever the latest oil craze was: flaxseed, cod liver… you name it!

Ashlee – Alex – and ME!

To be honest, I didn’t really worry so much about my lunches as a kid. I was too busy trying to scoff it down the fastest so I could go play soccer, or fly paper airplanes! Mum was secretly teaching me good nutrition from the start, even though on some occasions I did just want to scull an entire bottle of soft drink, or somehow end up with enough lollies to stash away for the entire year!
Looking back now, I was probably one of the healthiest kids in my grade. I had outgrown my peers by a head height, and stayed that way each year until I was taller than all the teachers by grade 5. Genes probably helped, but good nutrition definitely aided the process to reach my growing potential.

My Early Education

As with all my siblings, I attended a Rudolf Steiner School. If you haven’t heard of this school before, It’s basically a curriculum based around creative arts, music drama. You have the same teacher from grade 1 right through to grade 7, and by the time I had reached grade 7, we only had 9 students in our grade. Some kids can suffer from being in a school that is not a “teacher-disciplines-student” regimented learning, but most kids including myself thrived on learning through the creative process.
We knew our teacher (Allan) by his real first name, and had more of a peer to peer relationship with him. He is still one of my greatest role models.

My New Recipe Book
keto recipe book

The education system is in need for a make-over. For creative children, the Steiner School is a role model in the way it teaches kids not only what to learn, but HOW to learn – the how part is crucial for later life. I highly recommend this type of schooling for anyone, not just creative kids, because we would also learn how to step out of our comfort zones very often.

Keto Bread RollsKeto Bread Rolls

Keto Bread Rolls + Mind Health Matters!

Sorry, I got carried away. Back to Mum – My Mum Kathy, or Kathryn – has always been a solid influence on my nutritional understandings, as she studied health sciences and became a naturopath herself. As we were kids, I would be diagnosing children in my class with magnesium and zinc deficiencies. Mum would always get a call from another parent saying “Aaron said to my son that he needs zinc… Is it true that my son needs zinc?” haha!
She’s worked for the largest vitamin companies in Australia, but has also just started her own online consultancy. You can check out her website here.

She’ll be doing more online coaching for FatForWeightLoss in the very near future!
Towards the end of last year, my Mum discovered these fantastic little bread rolls that were gluten free, paleo friendly, low carb and dairy free. From being kids, I knew that these bread rolls would be rock hard, devoid of taste and possibly even break teeth. To my utter surprise, they were super soft and tasted delicious!
The only problem, they don’t sell them locally. If only we could figure out how to make these rolls ourselves. Well, mission accepted!

Recipe Testing

At first, I thought the spongy soft texture that these bread rolls have would have come from Xanthan Gum, but Psyllium Husk Powder was actually the winner in this recipe. It holds together the almond flour and baking powder, acting almost like inflated bubble gum as the bread expands.
Hot water was also the sneaky trick with this recipe. I’ve attempted this without warm water before, and they just don’t work quite as well.
These keto bread rolls can be eaten straight from the oven, with some beetroot and fetta dip (recipe coming soon), or saved in the fridge or freezer for lunches during the week when you are sick of eating the typical keto deconstructed meals.

Keto Bread RollsKeto Bread Rolls


The main ingredients in these bread rolls are Almond Meal (or flour), Golden Flax Seeds and Eggs. So let’s have a look at what nutrients those main ingredients bring to our discovery.

Omega 3

Flaxseeds and almond flour contains a large amount of Omega 3 Fats. Omega 3’s helps the cell membrane receptors to create important hormones in the body. Omega 3’s also helps with heart disease, keeping a steady rhythm, whilst also lowering blood pressure and actual heart rate.

Vitamin B12

Eggs are little micronutrient powerhouses. They contain many types of important essential micronutrients, specifically good amounts of Vitamin B12. This micronutrient is responsible for healthy red blood cells and keeping your nerve cells healthy by protecting your myelin sheath. It’s also required in the metabolism of a compound called homocysteine, which is a marker for inflammation in the body.

Riboflavin, Manganese and Copper

Found in Almond flour and eggs, these micronutrients are important to creating energy for the body. No wonder people feel so energised on the ketogenic diet!
I hope you enjoy this keto bread rolls recipe, and find their fluffy texture a godsend to the prior bread “bricks” from yesteryear!

Watch The Recipe Video

Breakfast With Only 5 Carbs
Dessert in Five

Low Carb / Keto Bread Rolls
I’m a little bit of a keto bread freak, but only because my readers love keto bread so much! YOU guys love keto bread, so why don’t I get really dam good at creating the best keto bread roll recipes, so that you don’t have to right? – Challenge accepted.
Course Lunch, Snack
Cuisine Ketogenic
Prep Time 10 Mins
Cook Time 50 Mins
Nutrition Per Serving
Calories 215kcal
Net Carbs 5g
Fats 13g
Protein 12g
Keto Bread Rolls
  1. Preheat the oven to 375 F (180C).
  2. Get 2 mixing bowls, Both medium (or 1 medium, 1 large). In medium sided mixing bowl, mix together all the dry ingredients (Almond Flour, Golden Flax Seed Meal, Baking Soda, Salt and Psyllium Husk Powder).
  3. Pro tip – If you don’t have golden flax seed meal, you can use normal flaxseeds as well. I used a cheap electric coffee grinder to pulse the seeds down to a meal consistency.
  4. In the second bowl, add the egg whites and beat them with an electric beater. Slowly add the apple cider vinegar once the egg whites become fluffy.
  5. Next, combine the eggs with the dry ingredients. Slowly add the hot water until the mixture starts to form a dough.
  6. Split the dough into 5 pieces and roll into balls. Place on a tray lined with parchment paper (baking paper) and cook for approximately 50 mins.


You’ve heard by now that diets with low level of carbohydrates are very effective for weight loss. Also they have positive impact on many diseases such as Alzheimer’s, diabetes, cancer and epilepsy. The ketogenic diet is based precisely on the principles of a low carbohydrate intake. Daily recommended carbohydrates intake is 20-50 grams. Although every diet with less then 100 grams of carbohydrates per day is low-carb diet, but so many carbs wont allow your body to come into a state of ketosis.


When you don’t get enough carbohydrates, your body begins to seek another source of energy for your muscles. In the absence of glucose, it starts to burn fat and use them as fuel. When this happens, you actually bring your body into a state known as ketotis. And then begins the process of your weight loss.



Try to avoid root vegetables and stick to the green leafy vegetables

  • Arugula (Rocket)
  • Artichokes
  • Asparagus
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chicory Greens
  • Chives
  • Cucumber
  • Dandalion Greens
  • Eggplant (Aubergine)
  • Endives
  • Fennel
  • Garlic
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Leafy Greens (Various Kinds)
  • Lettuce
  • Mushrooms (All Kinds)
  • Mustard Greens
  • Okra
  • Onions
  • Parsley
  • Peppers (All Kinds)
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhubarb
  • Romaine Lettuce
  • Scallion
  • Shallots
  • Seaweed (All Sea Vegetables)
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Watercress
  • Zucchini


Most fruits are forbidden on a ketogenic diet. Some small amount are allowed but you need to watch out.

  • Avocado
  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Olive
  • Raspberry
  • Strawberry


  • Alligator
  • Bacon
  • Bear
  • Beef
  • Bison
  • Chicken
  • Deer
  • Duck
  • Elk
  • Goat
  • Goose
  • Horse
  • Kangaroo
  • Lamb
  • Moose
  • Pheasant
  • Pork
  • Quail
  • Rabbit
  • Reindeer
  • Salami
  • Sausages
  • Sheep
  • Snake
  • Turkey
  • Veal
  • Wild Boar
  • Wild Turkey


  • Green Beans
  • Peas


  • Avocado Oil
  • Cocoa Butter
  • Coconut Oil
  • Duck Fat
  • Ghee
  • Lard
  • Macadamia Oil
  • MCT Oil
  • Olive Oil
  • Palm Shortening
  • Red Palm Oil
  • Sesame Oil (small amounts)
  • Tallow
  • Walnut Oil (small amounts)


  • Anchovies
  • Bass
  • Cod
  • Eel
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Mahi Mahi
  • Mackerel
  • Orange Roughy
  • Perch
  • Red Snapper
  • Rockfish
  • Salmon (including Smoked Salmon)
  • Sardines
  • Tilapia
  • Tuna (including Albacore)
  • Sole
  • Grouper
  • Turbot
  • Trout
  • Shark


  • Abalone
  • Caviar
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Scallops
  • Squid


  • Almond milk
  • Broth
  • Cashew Milk
  • Club Soda
  • Coconut Milk
  • Coffee
  • Herbal Teas
  • Lemon Juice and Lime (small amounts)
  • Tea
  • Water


  • Almonds
  • Hazelnuts
  • Macadamias
  • Pine nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts


  • Sea salt
  • Black Pepper
  • White Pepper
  • Basil
  • Chili Powder
  • Curry Powder
  • Cumin
  • Oregano
  • Thyme
  • Rosemary
  • Turmeric
  • Parsley
  • Cinnamon
  • Cloves
  • Ginger


  • Ghee


  • Sugar Alcohols
  • Blue cheese salad dressing
  • Canola, Sunflower seeds or vegetable oils
  • Low-carb gluten-containing foods
  • Peanut butter
  • Diet sodas
  • Soy products

The Keto Diet Saved Me in So Many Ways

by Amanda Åkesson
Can a low-carb keto diet help ease depression – in addition to helping you lose weight? Here’s Kara’s story:

The email

My name is Kara, I just wanted to send in my success story to you and your team and to say thank you, as this diet really saved me in so many ways.
Over the past year, I gained over 30 lbs (14 kg), and my depression I had been battling for over 14 years was increasingly getting worse.
In April of 2017 I found myself at my heaviest; I was 167 lbs (76 kg) at 5’4 (163 cm) and only 26 years old. I had hit a wall.
I started what I thought was healthier eating (cutting out sweets and potatoes) and started working out 2-3 times a week, where I would walk/jog 4 km (2 miles)! After a month I found I had only lost 3 lbs (1 kg), and I had to discontinue working out due to recurring shin splints (frustrating to say the least). I felt so defeated and decided to go see my doctor where she recommended me trying the LCHF diet [keto] and gave me this website.
At first I was a little skeptical from all the butter and meats in the diet, and my fiancé and I joked that we would at least try the two-week challenge, if we just gained more weight at least we did it eating well!
The crazy part was that after two weeks I had lost 7 lbs (3 kg)… more than double of what I had lost in the last MONTH. We noticed immediately how our food cravings diminished to nothing, and that the food portions were getting smaller and also so much more filling. Not only did the results show physically, but mentally for me as well.
I had discontinued my anti-depressants in April as a trial and was having some rough patches, but after a few days on the new diet I was smiling every morning and just feeling like a new person. As of September 3, 2017 I have lost a total of 23 lbs (10 kg) and 7 inches (18 cm) from my body.

This diet saved me in so many ways, I feel so energetic now and can cope much easier with my mood difficulties, something I never thought possible. Not to sugar coat, but my acne has practically cleared as well! Thank you, LCHF diet !!!!The before photos are when I started on June 18th 2017 at 167 lbs (76 kg):

  • Waist: 35” (89 cm)
  • Bust: 39” (99 cm)
  • Hips: 43” (109 cm)

The after photos are of September 3rd 2017 (less than 3 months) and am currently at 144 lbs (65 kg):

  • Waist: 30.5” (77 cm)
  • Bust: 38.5″ (98 cm)
  • Hips: 41” (104 cm)

I do not mind in the least if you publish this with name and all, I have already boasted about this diet and posted pictures on Facebook, the more people know about this diet the better!