FREE KETO PALEO RECIPES E-BOOK · 2017. 12. 17. · Low carb recipes on my blog can range from 0g carbs to 50g carbs, keto can range from 0-20g and paleo 0-50g. All of my recipes

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FREEKETO PALEO

RECIPES E-BOOK

GLUTEN-FREEDAIRY-FREE

SUGAR-FREEGRAIN-FREE

EASY LOW CARB LUNCH OR DINNER RECIPES THAT ARE GUARANTEED TO IMPRESS THE WHOLE FAMILY!*These recipes are exclusive to this e-book, none of

these recipes are on the blog!*

my pcos kitchen

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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 carbohy-drates. 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 from 0-20g and paleo 0-50g. All of my recipes on the blog and in this e-book are gluten-free and sugar-free. Since my 21-day Keto Paleo PCOS Meal Plan was so popular, I decided to make an e-book that was also Keto Paleo, which means that all of the recipes here are also dairy-free and grain-free.

The recipes in this e-book are all meals that I’ve made over the past few weeks for lunch or dinner and can range in serving sizes. I usually make meals that have more than 2 servings because I’ll eat the leftovers for lunch. Feel free to double or even triple the ingredients to make bigger servings!

I have put all of the nutritional information for each recipe so you can check which rec-ipe can fit your macros for the day. All recipes are keto-friendly, which means you will not go over 20g net carbs per day.

What are NET carbs?Total Carbohydrates MINUS Fiber MINUS Sugar Alcohols = NET Carbs

A Paleo and Ketogenic diet, whether on their own, or mixed together have been proven to have positive effects on your body, especially if you have PCOS or other autoimmune diseases. As some of you know, my blog is entirely devoted to low carb recipes that are gluten-free and sugar-free. I have found that by doing these three things, my health has improved drastically and my PCOS is in complete remission. You can actually read more about my story here if you’d like to know more about me and what I’ve been doing to take

control of my symptoms.

Paleo and Ketogenic diets are actually quite similar as they both are high in fat, moderate in protein 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 dieter you 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 and dairy. The general rule is that as long as it fits within your macros, it is acceptable, but then again that really depends on the belief of the dieter. Everyone is different. I personally do not do grains, gluten, or sugar, but I do the other things in moderate amount. Personally, if I were to eat gluten or sugar again, I feel like my body would crave it so bad and it would be hard for me to go back to a low carb lifestyle, so I try to avoid them as best as I can.

https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/

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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.

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RecipesAll gluten-free, sugar-free, dairy-free & grain-free

Roast 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-Fry

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Roast Beef SaladIngredients (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 olives 4 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 powder

1. 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 the beef on all sides for 1 minute each.

3. Transfer the beef to the oven and cook 15 minutes. Take it out of the oven, cover with aluminum foil and let it rest for 20 minutes.

4. Once it has slightly cooled, take a sharp knife and slice the roast beef as thin as you can!

Salad:1. Slice the red onions, avocado, tomato and shiitake mush-

rooms. Chop the lettuce. Place all of the veggies into a large bowl or plate and cover with the roast beef sliced.

Salad Dressing:1. Mince the garlic and chop the cilantro. In a bowl com-

bine all of the ingredients and mix thoroughly.2. Pour the dressing all over the salad or save for later

use.

560 calories 47.09g fat 10.34g carbs 4g fiber 3.45g sugar 25.03g protein

My PCOS Kitchen www.mypcoskitchen.com

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Shrimp Marinara & Palm PastaIngredients (3 servings)440g/15oz hearts of palms (2 cans)150g/5.2oz peeled raw shrimps1 garlic cloves18 kalamata olives4 mushrooms (60g/2.11oz)

Marinara Sauce:1 cup crushed tomatoes (400g/14.1oz)1 tbsp olive oil1/2 tsp oregano, basil, parsley, onion powder1 bay leaf1/4 tsp salt, pepper1 tbsp tomato paste1/2 cup water20 basil leaves

Marinara1. Mince the garlic, slice the mushrooms and basil leaves.2. In a large pot, add the oil, garlic and mushrooms. Saute

for a minute and add the rest of the marinara sauce ingredients.

3. Turn down the heat to low and let simmer for 15-20 minutes mixing from time to time.

4. Once the sauce has simmered down, add the olives and shrimps. Cook for an additional 2 minutes and the sauce is ready.

Hearts of Palms Pasta1. Take the sticks out of the can and drain the water.2. With your hands and handling one stick at a time, sepa-

rate the hard part from the soft part. The soft part will be peelable like string cheese, but the hard part will not be peelable. Put the hard part aside. For the soft part, peel it like string cheese until the desired pasta 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 and hard parts together and your pasta is done!

4. Add it to the tomato sauce to heat for a minute and serve!

218 calories 9.94g fat 13.75g carbs 4.9g fiber 2.26g sugar 20.26g protein


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Konjac Rice Beef & Veggies Stir-FryIngredients (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 oil

Seasoning:1 tbsp grated ginger3 tbsp coconut aminos1 tbsp sesame oil2 garlic cloves1/4 tsp stevia powder, salt, pepper1 tsp fish sauce

1. Drain the water out of the rice and put the rice into a sieve. 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 ev-

erything to a small bowl.5. In a frying pan, add the sesame oil and add all of the

veggies. Cook for 2-3 minutes and add the beef slices. Cook an additional 2 minutes and then add the konjac rice.

6. Pour in the seasoning, and cook an additional 2-3 min-utes until the sauce has cooked down. It’s then ready to serve!

* When you add the konjac rice to the frying pan, it may bounce everywhere. Those things are incredibily bouncy so be careful ahaha.



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Grilled Steak & Veggies Stir-FryIngredients (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 oil

1. 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 add

the steak. Cook 1-2 minutes on each side, depending on how thick your steak is. When your steak is cooked through (I like mine medium rare/rare), transfer it to a cutting 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 add

the pepper, broccoli and red onion to it. Cook for 1-2 minutes, until soft. Sprinkle in the thyme and rosemary. Add the tomatoes to the skillet and mix everything to-gether. Cook for a minute, just until the tomatoes are warm.

5. Cut your steak into strips. Place the veggies over a plate and the steak over. It’s now ready to serve!



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Chicken, Shiitake & AsparagusIngredients (2 servings)2 boneless chicken thighs (300g/10.58oz)3 asparagus4 shiitake mushrooms3 garlic cloves2 tbsp ghee1/2 tsp thyme1/2 tsp salt1/2 tsp black pepper

1. Cut the hard part of the stems of the shiitake mush-rooms and then slice them in half. Slice the asparagus in four. Slice the garlic cloves.

2. Cut the extra fat from the chicken thighs and then cut the thighs into bite size pieces. Sprinkle the salt and pepper all over the thighs.

3. Heat the ghee into a cast iron skillet and place the chicken pieces skin side down. Grill for 2-3 minutes and flip. Add the mushrooms, asparagus and garlic. Sprinkle the thyme all over and cook everything for an additional 2-3 minutes until the chicken is cooked through.



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Savoury Cauliflower RiceIngredients (4 servings)1 head cauliflower (370g/13oz)2 garlic cloves1 small summer squash (90g/3.1oz)1/2 red pepper (80g/2.8oz)1/4 red onion4 brown mushrooms (50g/1.7oz)2 cups swiss chard (50g/1.7oz)3 tbsp olive oil1 tsp thyme1 tbsp lemon juice1/2 tsp garlic powder, salt, pepper

1. Rice your cauliflower either with a food processor or a cheese grater.

2. Mince the garlic, slice the zucchini, red onions, mush-rooms and red pepper. Chop the swuiss chard.

3. In a skillet, add 1 tbsp of olive oil and add the zucchini, red peppers and red onions. Cook for 2 minutes until soft. Add the mushrooms and garlic and cook for an ad-ditional minute.

4. Add the cauliflower rice, 2 tbsp of olive oil, salt, pepper, lemon juice, thyme and garlic powder. Cook for 2-3 min-utes while mixing everything together. Once the cauli-flower rice is cooked through, the dish is ready to serve!

5. I served this with a piece of meat or fish for my work lunches!



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Japanese Simmered Pork & DaikonIngredients (2 servings)300g/10.58oz pork roast1/3 daikon radish (300g/10.58oz)1/2 onion 1 package shirataki (230g/8.11oz)1 tbsp olive oil1.5 cups chicken broth2 cups water3 tbsp coconut aminos1/8 tsp stevia powder2-3 green onions

1. Peel the daikon and slice them into rounds about 1 inch/2cm thick. Slice the rounds in half to make half-moon shapes. Slice the pork roast into 1/2 inch/1cm slices and cut the slices into bite size pieces. Mince the green onions.

2. Drain the water out of the shirataki noodles and rinse thorougly under water from the tap.

3. Add the olive oil to a large frying pan and add the sliced pork. Grill for a couple of minutes on both sides. Add the big daikon pieces to the pan and cook on all sides until they start to get golden brown.

4. Add the water, chicken broth, coconut aminos, stevia and shirataki to the pan and put on medium heat. Simmer until all of the liquid has evaporated. Once the liquid has all evaporated, the daikon should be pretty soft. Stir fry a bit and then add the pieces of green onions on top of everything!



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Chicken Fajitas SheetpanIngredients (5 servings)1.5 yellow pepper1.5 red pepper1/2 onion4 garlic cloves2 boneless skinless chicken breast (570g/20oz)3 tbsp olive oil

Paleo taco seasoning1.5 tbsp oregano1/2 tbsp paprika powder1/2 tbsp chili powder1 tsp garlic powder1/2 tbsp ground cumin1/2 tsp black pepper3/4 tsp salt1/4 tsp cayenne pepper

1. Preheat the oven to 190C/375F.2. Mix the taco seasoning together in a small bowl.3. Slice the peppers, onion and garlic. 4. Slice the chicken breasts into long strips.5. Add the veggies and chicken to a sheet pan. Drizzle the

olive oil all over and sprinkle the taco seasoning over everything. With your hands, rub the spices all over.

6. Place in the oven and bake for 35 minutes!7. You can eat as is, in a salad, in lettuce tacos, over cauli-

flower rice, etc!



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Tartar SauceIngredients (6 servings)1/2 onion1.5 cup mayonnaise4 hard boiled eggs1 large pickle1 tbsp lemon juice1/8 tsp stevia powder1/2 tsp black pepper

1. Separate the egg whites from the yolks. Mince the egg whites and crush the egg yolks with your hands.

2. Mince the onion and the pickle. 3. Mix all of the ingredients into a bowl.4. This sauce will be used for the next three recipes.



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Salmon Sheet Pan with TartarIngredients (2 servings)2 salmon fillets (300g/10.5oz)1/2 red pepper4 broccoli florets4 brussels sprouts1 tbsp olive oil1/2 tsp garlic powder, salt, pepper1 tsp thyme2 tartar servings

1. Preheat the oven to 180C/350F.2. Slice the red pepper. Slice the broccoli and Brussels

sprouts in half. Place the veggies and salmon fillets over a baking tray. Drizzle the olive oil and all of the spices everywhere and rub together with your hands.

3. Place the veggies on the bottom of the tray and the salmon fillets over the veggies. Place in the oven and bake for 15-18 minutes.

4. Serve with the tartar sauce spooned over the salmon!



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Fried Cod Fillet with TartarIngredients (2 servings)2 codfish fillets (200g/7oz)1 egg2 tbsp egg white protein powder1/2 tsp salt1/4 tsp black pepper1/4 serving Japanese Tartar SauceOil for deep-frying (I used lard)

1. Crack the egg in a small bowl and whisk together.2. Add the egg white protein powder in a different bowl

with the salt and pepper. Whisk together.3. Preheat the oil to 140C/280F.4. Dip each codfish fillet into the beaten egg and then dip it

in the egg white protein powder. Make sure all sides of the fillet are coated with eggs.

5. Place in the frying oil and fry for 2-3 minutes until the fish is cooked through and the batter is slightly golden brown.

6. Serve the fried fish with the Japanese tartar sauce with any kind of veggies, salad, cauliflower rice, etc.



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Chicken and Broccoli with TartarIngredients (2 servings)2 boneless chicken thighs (with skin) (250g/8.8oz)1/2 tsp salt, pepper1 tbsp olive oil1/3 broccoli head2 servings tartar sauce

1. Cut the chicken thighs into bite size pieces. Slice the broccoli into florets.

2. Sprinkle the salt and pepper all over the chicken thighs.

3. Add the chicken thighs, skin side down, in a cast iron skillet. Cook for 2-3 minutes until the skin starts to crisp up. Turn the chicken around and add the broccoli to the skillet. Cover with a lid and let steam for 2 minutes. Take off the lid, the broccoli and chicken should be cooked through.

4. Place in a plate and spoon the tartar sauce over.



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Prosciutto Wrapped Nutty MeatloafIngredients (8 servings)1/2 onion250g/8.8oz ground beef400g/14oz ground chicken400g/14oz ground pork120g/4.2oz pork belly slices2 tbsp cashews2 tbsp pecans2 tbsp almonds2 tbsp pistachios2 tbsp fresh chopped parsley2 tsp salt, pepper1 tsp garlic powder1 egg2 tbsp tomato paste1/4 cup almond flour180g/6.3oz prosciutto slices

1. Preheat the oven to 180C/350F.2. Mince the onion. Cut the pork belly into 1cm slices.3. In a bowl add all of the ingredients except the prosciut-

to. Knead the meatloaf with your hands until everything is combined.

4. Line a pound cake pan with the prosciutto and stuff with the meatloaf mixture. Add more prosciutto slices over the meatloaf to cover it.

5. Place in oven and bake for 50 minutes. Take it out of the oven and let it cool down for 10-15 minutes before serving.

561 calories 41.71g fat 6.32g carbs 2g fiber 1.96g sugar 39.65g protein


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Curry Chicken & BroccoliIngredients (2 servings)1 skinless boneless chicken breast 260g/9oz1/4 tsp salt, pepper1 tbsp olive oil3 broccoli florets (80g/2.8oz)1 tsp curry powder2 tbsp mayonnaise

1. Slice the broccoli florets into a few pieces. Cut the chicken breast into bite-size pieces. Sprinkle the salt and pepper all over it.

2. Heat the olive oil in a skillet and add the chicken pieces to it. Fry on low heat for a couple of min-utes, turning the pieces from time to time.

3. Add the broccoli to the frying pan and cover with a lid for 1-2 minutes. This will steam the broccoli and finish cooking of the chicken. Take off the lid, turn off the heat, sprinkle the curry powder all over and add the mayonnaise. Mix everything together until the mayo and curry has coated all of the chicken and broccoli.

4. It’s now ready to serve!

292 calories 20.94g fat 324g carbs 1.4g fiber 0.71g sugar 24.46g protein


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Chicken & Zucchini Rosemary Stir-fryIngredients (2 servings)1 zucchini5 brown mushrooms1 skinless boneless chicken breast (260g/9oz)1/4 tsp salt, pepper, garlic powder3 garlic cloves10 cherry tomatoes1 tbsp butter1 tsp rosemary1/2 tsp sage

1. Thinly slice the zucchini and mushrooms. Mince the gar-lic.

2. Slice the chicken breast into thin strips. Sprinkle the salt, pepper and garlic powder all over the breast strips.

3. Add the butter to a frying pan and add the chicken breasts inside. Cook for a couple of minutes and the add the zucchini and garlic. Sprinkle in the rosemary and sage and cook for another 2-3 minutes.

4. When the chicken is cooked through, add the tomatoes and cook for about a minute.

5. The dish is now ready to serve!



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My PCOS KitchenSubscribe to my blog: www.mypcoskitchen.com

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Based in Saitama, Japan

Thank you

Mira Fioramore
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FREE KETO PALEO RECIPES E-BOOK · 2017. 12. 17. · Low carb recipes on my blog can range from 0g carbs to 50g carbs, keto can range from 0-20g and paleo 0-50g. All of my recipes

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