Adele Baker - Keto Diet 2019

Prep time: 15 minutes

Cooking time: 45 minutes

Servings: 6

Nutrients per serving:

Carbohydrates 8 g

Net Carbs 5 g

Fat 47 g

Protein 22 g

Calories 534

Ingredients:

• 8 oz bulk pork sausage, mild or hot
• cup diced onion
• cup diced green bell pepper
• 1 prepared quiche crust
• cup shredded Swiss cheese
• cup shredded cheddar cheese
• 6 eggs
• 1 cup heavy cream
• tsp salt or Vege-Sal
• tsp pepper

Instructions:

1. Preheat oven to 350F.
2. Put a large skillet over medium heat and start browning and crumbling the sausage.
3. As some fat cooks out of the sausage, add the onion and green pepper. Saut until all the pink is gone from the sausage.
4. Mix together the cheese and then layer half on the bottom of the quiche crust. Top with the sausage-vegetable mixture.
5. Whisk the eggs, cream, salt, and pepper together in a bowl until very well blended. Pour this over the sausage mixture. Top with the remaining cheese.
6. Bake for 40-45 minutes. Serve.

Prep time: 10 minutes

Cooking time: 7 minutes

Servings: 1

Nutrients per serving:

Carbohydrates 3 g

Net Carbs 3 g

Fat 37 g

Protein 29 g

Calories 457

Ingredients:

• 1 Tbsp butter
• 3 eggs
• 1 Tbsp dry white wine
• 1 tsp roe or caviar2 oz goat cheese
• Salt, black pepper, to taste

Instructions:

1. Put a medium-size skillet over medium-low heat.
2. Melt the butter and add the scallion. Saut for 2 to 3 minutes.
3. In a bowl, whisk together the eggs, wine, and roe.
4. Turn the heat up to medium. Add the eggs into the skillet and scramble for 3-5 minutes.
5. Add the cheese, spooned into the pan in small chunks, and scramble until set.

Preparation time - 10 minutes

Cooking time 20 minutes

Servings 3

Nutrients per serving:

Net carbs 3 g

Fat 36.2 g

Protein 25.7 g

Calories 443

Ingredients:

• 1 cup mozzarella cheese
• 6 eggs
• 2 tablespoons butter
• 3 strips bacon
• avocado
• 1 ounce shredded cheddar cheese
• Salt, Pepper

Instructions:

1. Fry the bacon until crispy, usually around 20 minutes
2. On medium heat, warm up 1/3 cup of mozzarella
3. For the taco shell, fry the cheese until it has browned on the edges, and make sure it doesnt stick by using a spatula to move it occasionally.
4. Lift up the cheese shell and lay it over a wooden spoon resting on a large pot Repeat this process until the mixture has been used up.
5. Cook your eggs and stir; season with salt and pepper.
6. Add some of the egg mixture to each of your tacos.
7. Serve with a slice of avocado.
8. Sprinkle the bacon and shredded cheese over the taco.

Prep time: 10 minutes

Cooking time: 7 minutes

Servings: 1

Nutrients per serving:

Carbohydrates 4 g

Net Carbs 3 g

Fat 46 g

Protein 19 g

Calories 510

Ingredients:

• 3 eggs
• 2 Tbsp crumbled feta cheese
• 5 olives
• tsp sea salt
• 2 Tbsp olive oil
• Green onions, to garnish

Instructions:

1. Put your skillet over medium heat and let it get hot before adding the olive oil.
2. Whisk eggs and scramble until set.
3. Place eggs on the plate, top with crumbled feta cheese, olives, and green onions. Serve.

Prep time: 10 minutes (+ 4 hours)

Cooking time: none

Servings: 24

Nutrients per serving:

Net Carbs 0.9 g

Fat 4.2 g

Protein 0.5 g

Calories 43

Ingredients:

• 4 Tbsp unsalted Kerrygold butter, softened
• 6 oz cream cheese, softened
• 1 cup frozen peaches, slightly warmed
• 2 tsp Perfect Keto Peaches & Cream Ketone Supplement