Table of

Contents
About This Book 5 Traditional Egg Salad 48
Bacon Cauliflower Chowder 50
Keto 101 7
Chicken Avocado Salad 52
What Is Keto? 8 Juicy Tuna Salad 54
Calories & Macro­nutrients 10 Coconut Macadamia Shake 56
A Nutritional Revolution 12 Cheddar Chips & Guacamole 58
The Basics: Benefits of Going Keto 14 Chicken Salad-Stuffed Avocado 60
Steering Clear of the Keto Flu 16 Cashew Chicken Stir-Fry 62
Chicken-Wrapped Bacon Bites 64
Starting Keto 19
Lemon Kale Salad 66
Part 1 — Out with the Old 20
Cheeseburger Crepes 68
Part 2 — In with the New! 22
Pizza Casserole 70
Recipes 25 Taco Salad Bowl 72
Meatball Marinara Bake 74
Notes 26
Creamy Shrimp Curry 76
Low-Carb Friendly Seasonings 27
Loaded Cobb Salad 78
Savory French Crepe’wiches 28
Creamy Peppercorn Beef 80
Asian Beef Slaw 30
Bacon Turkey Wraps 82
Coconut Chicken Curry 32
Creamy Mushroom Soup 84
Miracle Spaghetti Bolognese 34
Cabbage & Sausage Skillet 86
Classic Deviled Eggs 36
Jalapeño Chicken Casserole 38 Thank You 88
Cauliflower Stir-Fried Rice 40
About the Authors 89
Cheesy Tuna Melt 42
Roasted Tomato Soup 44 Personal Notes 91
Poached Egg & Roasted Veg 46 References 98

1
2
Disclaimer

Limit of Liability/Disclaimer of Warranty: Tasteaholics, Inc. is not a medical

company or organization. Our books provide information in respect to healthy
eating, nutrition and recipes and are intended for informational purposes only.
We are not nutritionists or doctors and the information in this book and our
website is not meant to be given as medical advice. We are two people sharing our
success strategies and resources and encouraging you to do further research to
see if they’ll work for you too. Before starting any diet, you should always consult
with your physician to rule out any health issues that could arise. Safety first,
results second. Do not disregard professional medical advice or delay in seeking it
because of this book.

Photography: © klenova/Depositphotos.com, p. 4; Valentina R./Bigstock.com,

p. 5; jirkaejc/Bigstock.com, p. 6; egal/Bigstock.com, p. 12; Madlen/Bigstock.com,
p. 15; BelayaKaterina/Envato.com, p. 18; Nika111/Bigstock.com, p. 21; zmaris/
Depositphotos.com, p. 21; kornienkoalex/Depositphotos.com, p. 21; scukrov/
Depositphotos.com, p. 21; tashka2000/Bigstock.com, p. 22; ersler/Bigstock.com,
p. 23; ivankmit/Envato.com, p. 24; janstarstud/Bigstock.com, p. 26; dionisvera/
Bigstock.com, p. 27; Robyn Mackenzie/Bigstock.com, p. 28; svry/Bigstock.com, p. 30;
elenathewise/Bigstock.com, p. 30; Eskymaks/Bigstock.com, p. 32; Natalia Zakharova/
Bigstock.com, p. 34; nui2527/Bigstock.com, p. 36; MSPhotographic/Bigstock.com,
p. 38; pairojS/Bigstock.com, p. 40; PicLeidenschaft/Bigstock.com, p. 42; robynmac/
Depositphotos.com, p. 44; mazzzur/Depositphotos.com, p. 46; pilotL39/Bigstock.
com, p. 48; 5_second/Bigstock.com, p. 52; dianazh/Bigstock.com, p. 54; valio84sl/
Bigstock.com, p. 56; yothinpi/Bigstock.com, p. 56; HandmadePictures/Bigstock.com,
p. 60; happymay/Bigstock.com, p. 62; Yastremska/Bigstock.com, p. 64; Catsmeow/
Bigstock.com, p. 66; Natika/Bigstock.com, p. 68; phloenphoto/Depositphotos.com,
p. 70; grigorenko/Bigstock.com, p. 72; lisovskaya/Bigstock.com, p. 78; magone/
Depositphotos.com, p. 82; yvdavyd/Bigstock.com, p. 86; lenka/Bigstock.com, p. 88;
barbaradudzinska/Bigstock.com, p. 89.

3
4
About This
Book
This book was designed as a guide to help you
kick start your ketogenic diet so you can lose
weight, become healthy and have high energy
levels every day.
Inside this book, you’ll find the basics of the Eating low-carb doesn’t require cutting out
ketogenic diet, useful tips and delicious lunch wholesome, nutritious foods or sacrificing
recipes. taste — ever. We hand selected each ingredient
to not only serve a delicious purpose but
Each recipe is only 5 grams of net carbs or fewer
provide nutritious benefits.
and can be made with just 5 ingredients! There’s
nothing better than that.
Enjoy 30 delicious and easy low-carb lunch
recipes including crepes, salads, soups, stir fries,
casseroles & curries that’ll keep you full and
excited for tomorrow’s lunch.

5
6
7
What Is Keto?
The Ketogenic Diet

The ketogenic (or keto) diet is

a low-carbohydrate, high-fat diet.
Maintaining this diet is a great tool
for weight loss. More importantly,
according to an increasing number
of studies, it reduces risk factors
for diabetes, heart diseases, stroke,
Alzheimer’s, epilepsy, and more.1–6

On the keto diet, your body enters

a metabolic state called ketosis. While
in ketosis your body is using ketone
bodies for energy instead of glucose.
Ketone bodies are derived from fat
and are a much more stable, steady
source of energy than glucose, which is
derived from carbohydrates.

Entering ketosis usually takes any-

where from 3 days to a week. Once
you’re in ketosis, you’ll be using fat for
energy, instead of carbs. This includes
the fat you eat and stored body fat.

While eating low-carb, you'll lose

weight easier, feel satiated longer
and enjoy consistent energy levels
throughout your day.

8
Testing for Ketosis The Truth About Fat

You can test yourself to see whether you’ve You may be thinking, “but eating a lot of fat is
entered ketosis just a few days after you’ve bad!” The truth is, dozens of studies and meta
begun the keto diet! Use a ketone urine test studies with over 900,000 subjects have arrived
strip and it will tell you the level of ketone at similar conclusions: eating saturated and
bodies in your urine. If the concentration is high monounsaturated fats have no effects on heart
enough and the test strip shows any hue of disease risks.7,8
purple, you’ve successfully entered ketosis!
Most fats are good and are essential to our
The strips take only a few seconds to show health. Fats (fatty acids) and protein (amino
results and are the fastest and most affordable acids) are essential for survival.
way to check whether you're in ketosis.

Visit tasteaholics.com/strips and get a bottle of

100 test strips.
There is no such thing as an
essential carbohydrate.

Fats are the most efficient form of energy and

each gram contains more than double the
energy in a gram of protein or carbohydrates
(more on that later).

The keto diet promotes eating fresh, whole

foods like meat, fish, veggies, and healthy fats
and oils as well as greatly reducing processed
and chemically treated foods the Standard
American Diet (SAD) has so long encouraged.

It’s a diet that you can sustain long-term and

enjoy. What’s not to enjoy about bacon and eggs
in the morning?

9
Calories &
Macro­
nutrients
How Calories Work

A calorie is a unit of energy. When something

contains 100 calories, it describes how much
energy your body could get from consuming it.
Calorie consumption dictates weight gain/loss.

If you burn an average of 1,800 calories and eat

2,000 calories per day, you will gain weight.

If you do light exercise that burns an extra 300

calories per day, you’ll burn 2,100 calories per
day, putting you at a deficit of 100 calories.
Simply by eating at a deficit, you will lose
weight because your body will tap into stored
resources for the remaining energy it needs.

That being said, it’s important to get the right

balance of macronutrients every day so your
body has the energy it needs.

10
 How Much Should You Eat?

On a keto diet, about 65 to 75 percent of the

calories you consume daily should come from

 fat. About 20 to 30 percent should come from

protein. The remaining 5 percent or so should
come from carbohydrates.

tasteaholics.com/calculator Use our keto calculator to figure out exactly how

many calories and macros you should be eating
every day!

It will ask for basic information including your

weight, activity levels and goals and instantly

What Are Macronutrients? provide you with the total calories and grams
of fat, protein and carbs that you should be
eating each day.
Macronutrients (macros) are molecules that our
bodies use to create energy for themselves –
primarily fat, protein and carbs. They are found
in all food and are measured in grams (g) on
nutrition labels.

•• Fat provides 9 calories per gram

•• Protein provides 4 calories per gram

•• Carbs provide 4 calories per gram

Learn more at tasteaholics.com/macros.

Note: The calculator should be used as a general

guideline. The results are based on your inputs and
Net Carbs variables such as body fat percentage and basal
metabolic rate are difficult to estimate correctly.

Most low-carb recipes write net carbs when

displaying their macros. Net carbs are total carbs
minus dietary fiber and sugar alcohols. Our
bodies can’t break them down into glucose so
they don’t count toward your total carb count.

Note: Dietary fiber can be listed as soluble or insoluble.

11
A Nutritional
Revolution
Carbs: What Exactly Are
They?

Carbohydrates (carbs) are found in things like

starches, grains and foods high in sugar. This
includes, but isn’t limited to, bread, flour, rice,
pasta, beans, potatoes, sugar, syrup, cereals,
fruits, bagels and soda.

Carbs are broken down into glucose (a type of

sugar) in our bodies for energy. Eating any kinds
of carbs spikes blood sugar levels. The spike
may happen faster or slower depending on the
type of carb (based on the glycemic index), but
the spike will still happen.

Blood sugar spikes cause strong insulin releases

to combat the spikes. Constant insulin releases
result in fat storage and insulin resistance. After
many years, this cycle can lead to prediabetes,
metabolic syndrome and even type 2 diabetes.9

In a world full of sugar, cereal, pasta, burgers,

French fries and large sodas, you can see how
carbs can easily be overconsumed.

12
 Fat Is Making a Comeback
Almost 1 in 10 adults in the U.S.
have type 2 diabetes,
nearly 4 times more than 30 years ago. Hundreds of studies have been conducted
in the past ten years which have been
corroborating the same data: that eating
healthy fats is not detrimental to health and is,

Where We Are Today in fact, more beneficial than eating a diet high
in carbohydrates.

We’re starting to understand that carbs in

According to the 2014 report by the Centers for
large quantities are much more harmful than
Disease Control and Prevention (CDC), more than
previously thought, while most fats are healthy
1 in 3 adults in the U.S. (86 million people) have
and essential.
prediabetes, a condition in which blood glucose
is always high and commonly leads to type 2
The nutritional landscape is changing. Low-carb
diabetes and many other medical problems.10
and similar dietary groups are growing and
a nutritional revolution is beginning. We are
Today, almost 1 in 10 people in the U.S. have type
beginning to realize the detrimental effects of
2 diabetes compared to almost 1 in 40 in 1980.
our relationship with excess sugar and carbs.
Fat has been blamed as the bad guy and
carbohydrates have been considered crucial
and healthy. Companies have been creating
low-fat and fat-free, chemical-laden alternatives
of nearly every type of food in existence,
yet diabetes and heart disease rates are
still increasing.

13
The Basics:
Benefits of
Going Keto
Long-Term Benefits

Studies consistently show that those who eat

a low-carb, high-fat diet rather than a high-carb,
low-fat diet:

•• Lose more weight and body fat11–17

•• Have better levels of good cholesterol

(HDL and large LDL)18,19

•• Have reduced blood sugar and insulin

resistance (commonly reversing
prediabetes and type 2 diabetes)20,21

•• Experience a decrease in appetite22

•• Have reduced triglyceride levels (fat

molecules in the blood that cause
heart disease)19,23

•• Have significant reductions in blood

pressure, leading to a reduction in heart
disease and stroke24

14
 Entering Ketosis
Eating keto/low-carb
helps you lose more weight
than eating low-fat. The keto diet’s main goal is to keep you in
nutritional ketosis all the time. If you’re just
getting started with your keto diet, you should
eat up to 25 grams of carbs per day.

Day-To-Day Benefits Once you’re in ketosis for long enough (about 4 to

8 weeks), you become keto-adapted, or fat-adapt-
ed. This is when your glycogen stores in mus-
The keto diet doesn’t only provide long-term
cles and liver are depleted, you carry less water
benefits! When you’re on keto, you can expect to:
weight, muscle endurance increases and your
•• Lose body fat
overall energy levels are higher.
•• Have stable energy levels during the day
Once keto-adapted, you can usually eat ≈ 50 grams
•• Stay satiated after meals longer, with less
of net carbs a day to maintain ketosis.
snacking and overeating

Longer satiation and consistent energy levels are

due to the majority of calories coming from fat, Type 1 Diabetes &
which is slower to digest and calorically denser.
Ketoacidosis
Eating low-carb also eliminates blood glucose
spikes and crashes. You won’t have sudden
If you have type 1 diabetes, consult with your
blood sugar drops leaving you feeling weak
doctor before starting a keto diet. Diabetic
and disoriented.
ketoacidosis (DKA) is a dangerous condition that
can occur if you have type 1 diabetes due to
a shortage of insulin.

15
Steering
Clear of the
Keto Flu
What Is the Keto Flu?

The keto flu happens commonly to keto dieters

due to low levels of sodium and electrolytes and
has flu-like symptoms including:

•• Fatigue

•• Headaches

•• Cough

•• Sniffles

•• Irritability

•• Nausea

It’s important to note that this isn’t the real flu!

It’s called keto flu due to similar symptoms but
it is not at all contagious and doesn’t actually
involve a virus.

16
Why Does It Happen? Ending the Keto Flu

The main cause of keto flu is your body lacking The best way to avoid or end the keto flu is to
electrolytes, especially sodium. When starting add more sodium and electrolytes to your diet.
keto, you cut out lots of processed foods and Here are the most effective (and tasty) ways to
eat more whole, natural foods. Although this is get more sodium:
great, it causes a sudden drop in sodium intake.
•• Adding more salt to your food

•• Drinking soup broth

•• Eating plenty of salty foods like bacon and

The keto flu can be avoided
pickled vegetables
by consuming enough electrolytes,
especially sodium.
Try to eat more sodium as you start the keto
diet to prevent the keto flu entirely. If you do
catch it, just remember that it’ll go away quickly
and you’ll emerge a fat-burning machine!
In addition, reducing carbs reduces insulin levels,
which reduces sodium stored by kidneys.25 Note: For more information about the keto flu, read our
full guide at tasteaholics.com/keto-flu.
Between your reduced sodium intake and stored
sodium flushed by your kidneys, you end up
being low on sodium and other electrolytes.

17
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19
Part 1 — Out
with the Old
Having tempting, unhealthy foods in your
home is one of the biggest reasons for failure
when starting any diet.
To maximize your chances of success, you
need to remove as many triggers as you can.
This crucial step will help prevent moments of
weakness from ruining all your hard work.

If you aren’t living alone, make sure to discuss

with your family or housemates before
throwing anything out. If some items are simply
not yours to throw out, try to compromise and
agree on a special location so you can keep
them out of sight and out of mind.

Once your home is free of temptation, eating

low-carb is far less difficult and success is that
much easier.

20
Starches and Grains Read Nutrition Labels

Get rid of all cereal, pasta, bread, rice, potatoes, Check the nutrition labels on all your products
corn, oats, quinoa, flour, bagels, rolls, croissants to see if they’re high in carbs. There are hidden
and wraps. carbs in the unlikeliest of places (like ketchup
and canned soups). Try to avoid buying products
with dozens of incomprehensible ingredients.
All Sugary Things Less is usually healthier.

For example:
Throw away and forget all refined sugar, fruit
Deli ham can have 2 or 3 grams of
juices, desserts, fountain drinks, milk chocolate,
sugar per slice as well as many added
pastries, candy bars, etc.
preservatives and nitrites!

Always check the serving sizes against the

Legumes carb counts. Manufacturers can sometimes
recommend inconceivably small serving sizes to
seemingly reduce calorie and carb numbers.
Discard or donate any
beans, peas, and lentils.
At first glance, something may be low in carbs,
but a quick comparison to the serving size can
reveal the product is mostly sugar. Be diligent!
Vegetable & Seed Oils

Stop using any vegetable oils and seed oils like

sunflower, safflower, soybean, canola, corn and
grapeseed oil. Get rid of trans fats like margarine.

21
Part 2 — In
with the New!
Now that you’ve
cleaned out
everything you
don’t need, it’s time
to restock your
pantry and fridge
with delicious and
wholesome, keto-
friendly foods that
will help you lose
weight, become
healthier, and
feel amazing!
22
General Products to Have Dairy

With these basics in your home, you’ll always be You can eat full-fat dairy like sour cream,
ready to make healthy, keto-friendly meals. heavy (whipping) cream, butter, cheeses and
unsweetened yogurt.
•• Lots of water, coffee, and unsweetened tea
Although not dairy, unsweetened almond milk
•• Stevia and erythritol (sweeteners)
and coconut milk are both good milk substitutes.
•• Condiments like mayonnaise, mustard,
pesto, and sriracha Stay away from regular milk, skim milk and sweet-
ened yogurts because they contain a lot of sugar.
•• Broths (beef, chicken, bone)
Avoid all fat-free and low-fat dairy products.
•• Pickles and other fermented foods

•• Seeds and nuts (chia seeds, flaxseeds,

pecans, almonds, walnuts, macadamias, etc.)
Oils and Fats

Meat, Fish & Eggs Olive oil, avocado oil, butter and bacon fat are
great for cooking and consuming. Avocado oil
is best for searing due to its very high smoke
Just about every type of fresh meat and fish is
point (520°F).
good for keto including beef, chicken, lamb, pork,
salmon, tuna, etc. Eat grass-fed and/or organic
meat and wild-caught fish whenever possible.
Fruits
Eat as many eggs as you like, preferably organic
from free-range chickens.
Berries like strawberries, blueberries,
raspberries, etc. are allowed in small amounts.
Avocados are great because they’re low-carb
Vegetables and very high in fat!

Eat plenty of non-starchy veggies including

asparagus, mushrooms, broccoli, cucumber,
lettuce, onions, peppers, cauliflower, tomatoes,
garlic, Brussels sprouts and zucchini.

23
24
25
Notes

•• We use large eggs in all our recipes. If yours •• If you see the abbreviation “SF” it is short for
are a different size, know that this will affect “sugar-free”.
the nutrition slightly and perhaps the results.
•• For example, “SF Maple Syrup” means we
•• Use the most natural peanut and almond used Walden Farms or Sukrin Gold syrup,
butter you can. The ingredients listed should both of which are sugar-free brands.
be, at most, 2 ingredients long.
•• If you’re not a fan of spicy foods, feel free to
•• If you don’t have stevia, feel free to leave out ingredients like jalapeño peppers,
substitute your favorite sugar-free sweetener hot sauce, red pepper flakes, etc.
like erythritol, xylitol, Splenda, etc. Add
•• The marinara sauce we use in all our recipes
a little at a time and work your way up to
is of the brand Rao's Homemade Sauces.
taste.
They are a low-sugar or no sugar added
•• You can order erythritol online by visiting tomato sauce maker which can be found in
tasteaholics.com/erythritol. many supermarkets. You can also choose to
make your own from scratch or use any low-
•• The mozzarella cheese in each recipe
sugar tomato sauce you have on hand.
is a low-moisture, part-skim, shredded
mozzarella cheese; not fresh mozzarella. •• A food scale is a must if you’re counting
calories and macros. Many of our ingredients
•• Most recipes make 2 servings unless
are listed by weight to provide accurate
otherwise stated. The nutrition facts listed
nutritional data.
are per 1 serving.
26
Low-Carb
Friendly
Seasonings
The following herbs and spices may be used in
any of our recipes should you wish to add them.
They are all low-carb though we suggest limiting —— Salt
them to under a tablespoon to stay within your —— Pepper
daily goals. It’s more than enough to add their —— Paprika
delicious flavors to your dishes without putting —— Cayenne
you over your carb limit! —— Thyme
—— Basil
—— Oregano
—— Parsley
—— Rosemary
—— Tarragon
—— Sage
—— Cumin
—— Red pepper flakes
—— Sesame seeds

27
Savory French
Crepe’wiches
We all know fruity, chocolatey crepes, but have  Prep Time: 10 mins | Cook Time: 15 mins
you ever tried savory ones? You’ll never look at
crepes the same way again!
Ingredients
Nutrition •• 2 large eggs

50+47+3n
450 calories per serving | Makes 2 servings •• 2 oz. cream cheese

34 grams of fat •• 4 oz. cheddar cheese, shredded or sliced

32 grams of protein •• 4 oz. deli ham, sliced

2 grams of net carbs •• 1 tbsp. Dijon mustard

Instructions
1. Whisk the eggs and cream cheese together
until smooth.
2. Add ¼ of the batter onto a very hot, lightly
oiled frying pan. Spread quickly and thinly
to reach the edges of the pan. Cook for 2
minutes, flip and cook the other side for 2
minutes. Repeat 3 more times until all the
batter is cooked.
3. Add 1 oz. of cheddar, 1 oz. of ham and 1
teaspoon of Dijon mustard per crepe. Fold
crepes to enclose the fillings and fry on the
folded side for 20 seconds to seal it all in.
4. Cut diagonally and serve 4 triangles per
serving.

28
29
Asian Beef
Slaw
Just because there’s only 5 ingredients, doesn’t  Prep Time: 5 mins | Cook Time: 20 mins
mean this slaw is low on flavor. Juicy ground beef
and tender veggies make a perfect combination.
Ingredients
Nutrition •• 1 medium carrot

33+61+6n
480 calories per serving | Makes 4 servings •• 1 small green cabbage

26 grams of fat •• 1 lb. ground beef

48 grams of protein •• 2 tbsp. soy sauce

5 grams of net carbs •• 1 stalk green onion

Instructions
1. Shred the carrot and small cabbage.
2. Add the ground beef to a large frying pan or
wok and break it up with a wooden spoon
until very fine. Cook until browned.
3. Once browned, about 5–10 minutes, add in
the shredded carrot, cabbage, soy sauce, and
salt and pepper to taste. Toss well and cook
for 5 minutes or until the cabbage has wilted.
4. Serve with chopped green onion and enjoy!

30
31
Coconut
Chicken Curry
Coconut cream adds moisture and sweetness to  Prep Time: 10 mins | Cook Time: 40 mins
this simple chicken curry. It makes for a great,
high-fat lunch with some fresh green beans!
Ingredients
Nutrition •• ½ white onion, diced

28+64+8n
325 calories per serving | Makes 4 servings •• 24 oz. boneless skinless chicken thighs

16 grams of fat •• 14 oz. unsweetened canned coconut milk

38 grams of protein •• 2 cups green beans

5 grams of net carbs •• 1 tbsp. curry powder

Instructions
1. In an oiled pan on medium heat, cook onions
until translucent, then take them off the pan.
2. Turn the heat up to high and once the pan
is very hot, sear the chicken thighs for 3-5
minutes on each side. Then shred them using
two forks or meat-shredding claws.
3. Combine shredded chicken, onion, coconut
milk, chopped green beans, curry powder,
salt and pepper in the pan and simmer on
low for 20 minutes. The chicken should be
fully cooked through and the green beans
tender. Enjoy!

32
33
Miracle
Spaghetti
Bolognese
Saucy Miracle Noodles make this a healthy, light  Prep Time: 10 mins | Cook Time: 15 mins
lunch with tons of flavor. Tiny, meaty chunks
make this dish all about the fun noodles.
Ingredients
Nutrition •• 1 bag Miracle Noodle Spaghetti

44+50+6n
345 calories per serving | Makes 2 servings •• 1 lb. ground beef

24 grams of fat •• 2 cups marinara sauce

27 grams of protein •• 1 tsp. dried basil

3.5 grams of net carbs •• ½ cup shredded or shaved Parmesan cheese

Instructions
1. Prepare the Miracle Noodle Spaghetti
according to the package instructions.
2. In a hot, oiled pan, brown the ground beef.
Once it has almost fully cooked, add in the
marinara sauce and simmer for 5 minutes.
3. Stir in the Miracle Spaghetti and season with
salt, pepper and dried basil.
4. Serve topped with Parmesan.

34
35
Classic
Deviled Eggs
Eggs are so versatile! Take your basic boiled egg  Prep Time: 15 mins | Cook Time: 10 mins
and turn it into a culinary masterpiece with the
addition of a few key ingredients.
Ingredients
Nutrition •• 12 large eggs

62+35+3n
400 calories per serving | Makes 4 servings •• 1 shallot, finely diced

34 grams of fat •• 1 tbsp. Dijon mustard

19 grams of protein •• ½ cup mayonnaise

2 grams of net carbs •• 1 lime, juiced

Instructions
1. Set a pot of water to boil and lower your
eggs in gently using a spoon. Let them boil
for 10 minutes.
2. Peel and halve the boiled eggs, scooping the
yolks out into a large mixing bowl. Set aside
the whites.
3. Add in the shallots, mustard, mayonnaise,
lime juice, salt and pepper into the egg
yolks. Mash until smooth.
4. Spoon the egg yolk mixture back into the
egg whites and serve chilled.

Tip: Use a piping bag to pipe out the egg yolks for a
more beautiful presentation!

36
37
Jalapeño
Chicken
Casserole
A little spice and a whole lot of flavor will keep  Prep Time: 15 mins | Cook Time: 40 mins
your friends and family coming back for more
with this delicious jalapeño chicken casserole.
Ingredients
Nutrition •• 1 lb. boneless skinless chicken thighs

49+46+5n
610 calories per serving | Makes 4 servings •• 3 cups broccoli florets

47 grams of fat •• ½ cup mayonnaise

44 grams of protein •• 2 1/2 cups cheddar cheese, grated

5 grams of net carbs •• 1 fresh jalapeño, sliced

Instructions
1. Fry the chicken thighs in a well-oiled pan on
medium heat until cooked. Shred them with 2
forks or meat-shredding claws.
2. Chop the broccoli florets and combine
them with the chicken, mayonnaise, 2 cups
of cheddar, and salt and pepper in a 9×13ʺ
casserole dish. Bake for 25 minutes at 350°F.
3. In last 5 minutes of baking, top with the
remaining cheddar and jalapeño slices.

38
39
Cauliflower
Stir-Fried Rice
Everyone loves Chinese food leftovers but not  Prep Time: 10 mins | Cook Time: 15 mins
the carbs and calories! Cauliflower rice is here to
make things low-carb and even more delicious.
Ingredients
Nutrition •• 1 lb. boneless skinless chicken thighs, cubed

26+68+6n
420 calories per serving | Makes 2 servings •• 300 grams cauliflower florets

20 grams of fat •• 2 tbsp. unsalted butter

52 grams of protein •• 50 grams carrot, grated

5 grams of net carbs •• 50 grams broccoli, diced

Instructions
1. Add the cubed chicken to an oiled wok or
deep skillet and fry on medium-high heat for
5 minutes or until almost fully cooked.
2. Meanwhile, pulse the cauliflower florets in a
food processor until they resemble rice.
3. Add the riced cauliflower, butter, carrot and
broccoli to the wok and fry for an additional
5–8 minutes, stirring continuously.
4. Season generously with salt and pepper and
serve.

40
41
Cheesy Tuna
Melt
Quick and tasty, our tuna melt is a favorite and  Prep Time: 10 mins | Cook Time: 10 mins
an important staple in a keto diet. Nothing
beats the speed and simplicity of this recipe.
Ingredients
Nutrition •• ½ medium red onion, diced

51+43+6n
482 calories per serving | Makes 2 servings •• 8 oz. canned tuna

37 grams of fat •• 4 tbsp. mayonnaise

31 grams of protein •• 2 large eggs

4 grams of net carbs •• 2 oz. mozzarella cheese, shredded

Instructions
1. Cook the red onion in a well-oiled pan on
medium heat for 5 minutes or until softened.
2. Drain the canned tuna and add it along with
the rest of the ingredients to the pan. Salt
and pepper everything to taste.
3. Stir the mixture together until the egg has
cooked and the mozzarella has melted,
about 2 minutes, and serve.

42
43
Roasted
Tomato Soup
This creamy roasted tomato soup is naturally  Prep Time: 10 mins | Cook Time: 40 mins
sweet and super velvety. It’s perfect for cold win-
ter mornings or even chilled on hot summer days!
Ingredients
Nutrition •• 14 oz. plum tomatoes, halved

76+7+17n
330 calories per serving | Makes 4 servings •• 100 grams yellow onion, diced

25 grams of fat •• 4 tbsp. unsalted butter

2 grams of protein •• 1 cup heavy cream

5 grams of net carbs •• 1 bunch fresh basil

Instructions
1. Broil the tomatoes face down on a baking
sheet in the oven until the skin is blistered,
about 5–10 minutes. Rotate the pan
occasionally to prevent burning. Let them cool
slightly and peel and discard the skins.
2. In a lightly oiled soup pot on medium heat,
cook the diced onion until translucent.
3. Add butter, cream, 2 cups of water and the
roasted tomatoes. Season generously with
salt and pepper.
4. Let the soup simmer for 20 minutes, adding
the bunch of basil in the last 5 minutes.
5. Transfer everything to a blender and blend
on high until smooth. Enjoy!

44
45
Poached Egg
& Roasted Veg
Poached eggs are a favorite for brunch. Try this  Prep Time: 15 mins | Cook Time: 10 mins
delicious, dairy-free option for lunch for a boost
of healthy veggies and fats.
Ingredients
Nutrition •• 6 oz. white or brown mushrooms

50+40+10n
345 calories per serving | Makes 2 servings •• 10 spears asparagus

25 grams of fat •• 4 oz. breakfast sausage

20 grams of protein •• 1 roma tomato, chopped or sliced

5 grams of net carbs •• 2 large eggs, poached

Instructions
1. Chop the mushrooms and arrange them on a
baking sheet with the asparagus. Drizzle with
oil and broil for 4–6 minutes or until browned
slightly.
2. Remove the sausage meat from its casing and
cook it in a hot, oiled pan, breaking it up with
a wooden spoon.
3. Combine the roasted veggies and fresh
tomato on a plate and season with salt and
pepper.
4. Add the cooked breakfast sausage and top
with a poached egg. Enjoy!

46
47
Traditional
Egg Salad
It couldn’t be simpler to make this creamy, tangy  Prep Time: 10 mins | Cook Time: 0 mins
egg salad! Make a big batch and enjoy this tasty,
low-carb lunch all week long.
Ingredients
Nutrition •• 6 large eggs, boiled

59+39+2n
350 calories per serving | Makes 2 servings •• 3 tbsp. mayonnaise

29 grams of fat •• 2 tsp. fresh parsley, chopped

19 grams of protein •• 1 tsp. paprika

1 gram of net carbs •• 2 tsp. lemon juice

Instructions
1. Chop the boiled eggs and add them to
a mixing bowl along with the rest of the
ingredients.
2. Season everything with salt and pepper to
taste and mix very well. The mixture should
be more creamy than chunky, but it can vary
based on preference.
3. Serve chilled and enjoy!

48
49
Bacon
Cauliflower
Chowder
The tasty flavor of bacon completes any soup!  Prep Time: 15 mins | Cook Time: 60 mins
Try fried, crispy strips on a creamy cauliflower
chowder for a light lunch.
Ingredients
Nutrition •• 1 large cauliflower

49+38+13n
275 calories per serving | Makes 4 servings •• 1 white onion, diced

19 grams of fat •• 1 small carrot, shredded

15 grams of protein •• ½ cup sour cream

5 grams of net carbs •• 16 slices bacon

Instructions
1. Chop cauliflower and add the florets to an
oiled soup pot with the onion and carrot.
Season very well and cook until the onion is
translucent and other vegetables are soft.
2. Add 4 cups of water and bring to a boil. Lower
to a simmer for 1 hour, stirring occasionally.
3. In the last few minutes, mix in the sour cream.
4. Fry the bacon strips until crispy, chop them
up and add to each soup bowl when serving.

50
51
Chicken
Avocado Salad
Grilled chicken and fresh avocado is lifted with  Prep Time: 10 mins | Cook Time: 10 mins
the simple addition of lime juice! You’ll swear
this was a gourmet recipe!
Ingredients
Nutrition •• 8 oz. boneless skinless chicken thighs

30+62+8n
300 calories per serving | Makes 2 servings •• 1 medium avocado

16 grams of fat •• 2 roma tomatoes

32 grams of protein •• 1 handful lettuce

4 grams of net carbs •• 1 lime, juiced

Instructions
1. Grill or fry the chicken thighs until fully
cooked, about 5-8 minutes on each side.
2. Cube or slice the avocado and roma
tomatoes. Shred the lettuce into bite-sized
pieces.
3. Shred the chicken thighs using two forks
or meat-shredding claws and combine
everything in a large salad bowl.
4. Season with salt and pepper to taste and add
the juice of a whole lime. Toss and enjoy!

52
53
Juicy Tuna
Salad
You can’t beat the classics! We love this tuna  Prep Time: 10 mins | Cook Time: 0 mins
salad recipe because it’s juicy, packed with
protein and fills you up fast!
Ingredients
Nutrition •• 2 stalks celery

34+60+6n
375 calories per serving | Makes 2 servings •• ½ medium red onion

22 grams of fat •• 2 large eggs, boiled

39 grams of protein •• 12 oz. canned tuna

4 grams of net carbs •• 3 tbsp. mayonnaise

Instructions
1. Thinly chop the celery and dice the onion and
eggs.
2. Drain the canned tuna and add all the
ingredients into a bowl.
3. Salt and pepper to taste and mix everything
well.
4. Serve and enjoy!

54
55
Coconut
Macadamia
Shake
Coconut cashew is one of the best flavor  Prep Time: 5 mins | Cook Time: 0 mins
combos, but macadamias are much lower in
carbs and higher in fat! So throw ‘em in your
lunch shake!
Ingredients
•• 2 cups unsweetened almond milk
Nutrition •• 1 oz. macadamia nuts

84+7+9n
390 calories per serving | Makes 1 serving
•• ¼ cup unsweetened coconut flakes
38 grams of fat
•• ½ tsp. ground cinnamon
3 grams of protein
•• 10 drops liquid stevia
4 grams of net carbs
Instructions
1. Combine all the ingredients in a blender
or Nutribullet and blend on high until very
creamy, about 1–2 minutes.
2. Sweeten with stevia to taste. You can
substitute with erythritol if you don’t like the
taste of stevia.
3. Serve cold and enjoy!

56
57
Cheddar
Chips &
Guacamole
This popular appetizer turned low-carb is  Prep Time: 5 mins | Cook Time: 12 mins
surprisingly filling! Lots of healthy fats from
avocado and cheddar cheese make this
a delicious lunch.
Ingredients
•• 2 oz. cheddar cheese, shredded
Nutrition •• 1 avocado

63+29+8n
420 calories per serving | Makes 1 serving
•• ½ roma tomato, diced
35 grams of fat
•• 1 tbsp. white onion, diced
16 grams of protein
•• 1 tbsp. lime juice
5 grams of net carbs
Instructions
1. Add the shredded cheddar in a thin layer
to a pan on medium heat. Let it melt and
caramelize until golden all around, about
10 minutes. When it has solidified and
browned a bit, flip it and cook for another 2
minutes.
2. Mash together the avocado, tomato, onion
and lime juice. Season with salt and pepper.
3. Serve together and enjoy!

58
59
Chicken
Salad-Stuffed
Avocado
Avocado shells are a great alternative to boring  Prep Time: 10 mins | Cook Time: 10 mins
bowls! We love adding in creamy chicken salad
and being the envy of our friends.
Ingredients
Nutrition •• 3 oz. chicken breast

57+37+6n
570 calories per serving | Makes 1 serving •• 1 tbsp. red onion, diced

45 grams of fat •• 1 celery stalk, diced

29 grams of protein •• 1 medium avocado

5 grams of net carbs •• ⅓ cup sour cream

Instructions
1. Cook the chicken on low heat until fully
cooked. Then shred it using two forks.
2. Combine chicken, onion and celery in a bowl.
3. Cut and pit an avocado. Scoop some of the
avocado out and add it to the bowl.
4. Add in the sour cream, salt and pepper to the
bowl and toss everything well.
5. Scoop the chicken salad mix back into the
avocado halves and enjoy!

60
61
Cashew
Chicken
Stir-Fry
Here’s a lighter lunch option that you can always  Prep Time: 10 mins | Cook Time: 20 mins
add to! Asian veggies and Miracle Rice makes this
a great alternative to unhealthy take-out.
Ingredients
Nutrition •• 2 bags Miracle Noodle Rice

34+57+9n
285 calories per serving | Makes 4 servings •• 1 lb. boneless skinless chicken thighs, cubed

17 grams of fat •• 20 spears asparagus

28 grams of protein •• ½ cup whole cashews

4.5 grams of net carbs •• 2 tbsp. soy sauce

Instructions
1. Prepare the Miracle Noodle Rice according to
the package instructions.
2. Cook the chicken thighs in a well-oiled pan on
medium heat until almost fully cooked.
3. Cut the fibrous ends off the asparagus
(about 2 inches). Add the asparagus, cashews
and soy sauce into the pan.
4. Let simmer, stirring, for 8 minutes.
5. Add Miracle Rice, stir for 2 minutes and serve.

62
63
Chicken-
Wrapped
Bacon Bites
Finger foods make eating fun! Be the envy of  Prep Time: 15 mins | Cook Time: 10 mins
your coworkers when you whip these out of your
lunchbox at break time!
Ingredients
Nutrition •• 6 strips bacon

49+49+2n
575 calories per serving | Makes 2 servings •• 4 oz. chicken breast

44 grams of fat •• 2 stalks green onion

44 grams of protein •• 2 tbsp. mayonnaise

2 grams of net carbs •• 1 tsp. hot sauce of choice

Instructions
1. Cut the bacon in half to make 12 strips.
2. Cube the chicken into 12 bite-sized pieces and
chop the green onion into 2ʺ pieces.
3. Place a chicken cube and green onion piece
onto the end of one bacon strip and roll the
bacon tightly wrapping the contents.
4. Cook on a lightly oiled pan on medium heat
for about 10 minutes, flipping occasionally.
5. Serve with mayonnaise mixed with hot sauce.

64
65
Lemon Kale
Salad
You can keep this lemon kale salad vegetarian,  Prep Time: 10 mins | Cook Time: 0 mins
or add your favorite protein to it. It’s fresh, tangy
and so easy to make.
Ingredients
Nutrition •• 4 oz. fresh kale

75+16+9n
420 calories per serving | Makes 2 servings •• 2 oz. feta cheese

41 grams of fat •• 30 grams slivered almonds

9 grams of protein •• 1 lemon, juiced

5 grams of net carbs •• 1/4 cup olive oil

Instructions
1. Rinse and rip the kale leaves and add them to
a salad bowl with the lemon juice and olive
oil. Massage for a few minutes to soften the
leaves.
2. Crumble the feta into the bowl and add the
slivered almonds.
3. Season with a bit of salt, toss well and enjoy!

Tip: Massaging the kale leaves with lemon juice and

olive oil will help them soften and become less bitter.

66
67
Cheeseburger
Crepes
You’ll wonder why you didn’t think of this  Prep Time: 10 mins | Cook Time: 20 mins
sooner — cheeseburger stuffed savory crepes!
Super low-carb and super portable!
Ingredients
Nutrition •• ½ yellow onion, diced

46+49+5n
520 calories per serving | Makes 2 servings •• ½ lb. ground beef

36 grams of fat •• 2 oz. cheddar cheese

38 grams of protein •• 2 large eggs

3.5 grams of net carbs •• 2 oz. cream cheese

Instructions
1. Fry the onion and ground beef in an oiled
pan on medium heat for 5 minutes. Add
cheddar and mix well until melted.
2. Whisk the eggs and cream cheese together
in a bowl until smooth. Add ¼ of the batter
to a very hot, oiled pan. Tilt to coat the pan
evenly and fry for 2 minutes. Flip and fry for
2 another minutes. Repeat for the rest of the
batter.
3. Add the beef cheeseburger mix to the crepes
and roll them up.
4. Slice in half and serve 2 full crepes (4 halves)
per serving.

68
69
Pizza
Casserole
This delicious pizza casserole includes the best  Prep Time: 15 mins | Cook Time: 35 mins
part of any pizza but without the crust and a few
extra tasty ingredients!
Ingredients
Nutrition •• 1 lb. boneless skinless chicken thighs

42+52+6n
500 calories per serving | Makes 4 servings •• 12 oz. ricotta cheese

34 grams of fat •• 2 large zucchini, cubed

42 grams of protein •• 4 oz. pepperoni, sliced

5 grams of net carbs •• 1 cup shredded mozzarella (see p. 26)

Instructions
1. Fry the chicken thighs in an oiled pan on
medium heat until cooked. Shred with 2 forks
or meat-shredding claws.
2. Combine the ricotta, chicken, zucchini, half
of the pepperoni slices, salt and pepper
in a 9×13ʺ casserole dish and bake for 25
minutes at 350°F.
3. In last 5 minutes of baking, top with shredded
mozzarella and the rest of the pepperoni
slices. Finish baking and serve!

70
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Taco Salad
Bowl
You’ll forget all about taco shells when you dig  Prep Time: 10 mins | Cook Time: 15 mins
in to this taco salad bowl. It’s got all the yummy
flavors of a taco without all the carbs!
Ingredients
Nutrition •• ½ lb. ground beef

49+46+5n
465 calories per serving | Makes 2 servings •• 1 small avocado

33 grams of fat •• 2 roma tomatoes

31 grams of protein •• 1 handful lettuce

4 grams of net carbs •• ½ cup shredded cheddar

Instructions
1. Brown the ground beef in a hot, oiled pan.
2. While it’s cooking, cube the avocado and
roma tomatoes.
3. Shred the lettuce into a salad bowl and add
the avocado and roma tomatoes.
4. Throw in the ground beef and cheddar. Salt
and pepper to taste.
5. Mix to combine everything and serve.

Tip: For a quick dressing, just use a dollop of sour cream!

72
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Meatball
Marinara
Bake
Who needs spaghetti when you can make deli-  Prep Time: 15 mins | Cook Time: 30 mins
cious, moist meatballs and enjoy them with loads
of cheese? Best of all, you only need one pan!
Ingredients
Nutrition •• 1 1/2 lbs. ground beef

41+55+4n
420 calories per serving | Makes 8 servings •• 4 large eggs

29 grams of fat •• 1 cup grated Parmesan cheese

38 grams of protein •• 2 cups marinara sauce

3 grams of net carbs •• 2 cups shredded mozzarella

Instructions
1. Combine the beef, eggs, Parmesan and ½
teaspoon of salt. Make 1–1.5ʺ inch meatballs.
2. In an oiled pan on high heat, sear the
meatballs on all sides for about 3–5 minutes
until they're browned.
3. Into a 9×9ʺ casserole dish, add the marinara
sauce and meatballs and bake for 20 minutes
at 350°F.
4. Add mozzarella, broil for 2 minutes and serve.

74
75
Creamy
Shrimp Curry
Shrimp often goes unnoticed in a sea of meat-  Prep Time: 5 mins | Cook Time: 10 mins
laden dishes, but their texture really stands out
in our delicate, creamy curry.
Ingredients
Nutrition •• 1 large zucchini, diced

25+68+7n
329 calories per serving | Makes 2 servings •• 12 oz. large shrimp, peeled

18 grams of fat •• 2 tbsp. shelled edamame

49 grams of protein •• 1 tbsp. soy sauce

5 grams of net carbs •• 4 oz. cream cheese

Instructions
1. In an oiled pan on medium heat, fry the diced
zucchini for about 7 minutes, stirring often.
2. Add the shrimp and let cook until fully pink.
3. Add in edamame, soy sauce and cream
cheese to the pan and stir well for an
additional 2 minutes or until the cream
cheese has melted.
4. Salt and pepper to taste, serve and enjoy!

76
77
Loaded Cobb
Salad
Cobb salads are a safe, low-carb option in  Prep Time: 10 mins | Cook Time: 5 mins
restaurants, but who needs a restaurant to enjoy
it? Make your own super filling lunch and enjoy!
Ingredients
Nutrition •• 4 strips bacon, chopped

69+25+6n
400 calories per serving | Makes 2 servings •• 2 handfuls baby spinach

36 grams of fat •• 2 large eggs, hard boiled

13 grams of protein •• 1 small avocado

3 grams of net carbs •• 3 tbsp. ranch dressing

Instructions
1. Fry the chopped bacon in a pan on medium
heat until you have crispy bite-sized pieces.
2. In the meantime, make a bed of baby spinach
in two bowls.
3. Chop the eggs and avocado and divide them
evenly into each bowl on top of the bed of
baby spinach.
4. Add the fried bacon bits to each salad.
5. Top each salad with ranch dressing and
serve!

78
79
Creamy
Peppercorn
Beef
Juicy beef only gets juicier with the addition  Prep Time: 10 mins | Cook Time: 30 mins
of cream and the sweetness of onion. Try it on
a bed of lettuce for some added crunch!
Ingredients
Nutrition •• ½ white onion, sliced

50+46+4n
630 calories per serving | Makes 2 servings •• 1 lb. sirloin steak

50 grams of fat •• ¾ cup heavy cream

46 grams of protein •• 2 tbsp. peppercorns

4.5 grams of net carbs •• 2 handfuls romaine lettuce

Instructions
1. In an oiled pan on medium heat, cook onions
until translucent, then take them off the pan.
2. Turn the heat up to high and when the pan is
very hot, sear the sirloin steak for 5 minutes
on each side. Then, slice the steak into strips.
3. Place onion and steak strips back into the
pan with the cream and peppercorns. Salt to
taste. Simmer for 5–10 mins and serve over a
bed of romaine lettuce.

80
81
Bacon Turkey
Wraps
Nothing beats some refreshing lettuce wraps.  Prep Time: 10 mins | Cook Time: 10 mins
Forgo the processed, low-carb wraps in favor of
something all natural!
Ingredients
Nutrition •• 3 strips bacon

49+48+3n
585 calories per serving | Makes 1 serving •• 3 tsp. mayonnaise

44 grams of fat •• 3 lettuce leaves

43 grams of protein •• 3 oz. provolone cheese

2 grams of net carbs •• 3 oz. sliced turkey

Instructions
1. Cook bacon until crispy, then chop it into bits.
2. Add a teaspoon of mayonnaise to each
lettuce leaf and then top each with a slice of
provolone cheese.
3. Lay a slice of turkey onto each wrap and then
sprinkle with the cooked bacon.
4. Roll each up tightly and enjoy or pack away!

82
83
Creamy
Mushroom
Soup
Delicate and creamy — this soup is quick to make  Prep Time: 15 mins | Cook Time: 50 mins
and tastes like it’s straight out of a restaurant!
You’d never guess it’s only got 5 ingredients.
Ingredients
Nutrition •• 4 cups chicken broth

41+50+9n
320 calories per serving | Makes 4 servings •• ½ medium yellow onion, diced

23 grams of fat •• 12 oz. white or brown mushrooms, chopped

28 grams of protein •• 1 lb. boneless skinless chicken thighs

5 grams of net carbs •• ¾ cup heavy cream

Instructions
1. Add chicken broth, onion and mushrooms to
a soup pot on medium heat.
2. Once at a boil, reduce heat to a simmer for 30
minutes. Salt and pepper to taste.
3. Fry chicken in an oiled pan on medium heat
until cooked, about 6 minutes, then shred.
4. Add the chicken thighs and heavy cream
to the pot and cook for an additional 10
minutes. Serve and enjoy!

84
85
Cabbage
& Sausage
Skillet
You’d never think two things like sausage and  Prep Time: 5 mins | Cook Time: 30 mins
cabbage could go together so perfectly! Wilted
cabbage is very reminiscent of noodles.
Ingredients
Nutrition •• 4 Italian sausage links

58+30+12n
310 calories per serving | Makes 4 servings •• ½ head green cabbage, shredded

25 grams of fat •• 2 tbsp. unsalted butter

13 grams of protein •• ¼ cup sour cream

5 grams of net carbs •• ¼ cup mayonnaise

Instructions
1. Fully cook the sausage links in a pan and then
slice them into bite-sized pieces.
2. In the same pan, wilt the cabbage in the
butter, stirring occasionally.
3. Add the sausages back into the pan and add
the sour cream and mayonnaise.
4. Season with salt and pepper and let simmer
for about 10 minutes, stirring occasionally.

86
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Thank You
Our hopes are that some of these lunches will
become staples in your diet making low-carb
cooking more delicious and easier for you on
a daily basis.
If you have questions, suggestions or any other feedback,
please don’t hesitate to contact us directly:
hello@tasteaholics.com.

We answer emails every day and we’d love to hear from

you. Each comment we receive is valuable and helps us in
continuing to provide quality content.

Your direct feedback could be used to help others discover

the benefits of going low-carb!

If you have a success story, please send it to us! We’re

always happy to hear about our readers’ success.

Thank you again and we hope you have enjoyed Lunch in

Five!

— Vicky Ushakova & Rami Abramov

88
About the
Authors
Vicky Ushakova and Rami Abramov co-founded Tasteaholics.com to provide an easy way to
understand why the ketogenic diet is truly effective for weight loss and health management. They
create recipes that are low-carb, high-fat and maximize flavor. The books in their Keto in Five series
are wildly popular among the low-carb community due to their simplicity and efficacy.

Vicky and Rami's mission is to continue to improve their audience's health and outlook on life
through diet and nutrition education. They are dedicated to helping change the detrimental
nutritional guidelines in the United States and across the globe that have been plaguing millions of
people over the last 40 years.

The duo travels the world to explore new cultures, cuisines and culinary techniques which they pass
on through new recipes and content available on their website.

89
90
Personal
Notes
Use these pages to write down any recipe notes
and more delicious ideas.

91
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