Introduction

Annette Cuddy , Nutritional Therapist based in London, is currently collaborating with Dr D O’Flynn on the development of a ketogenic dietary programme aimed at improving energy levels, supporting weight management, and enhancing metabolic health. Her approach is grounded in current scientific research  which is evolving.( see references)

What is a ketogenic diet

The ketogenic diet is based around a low carbohydrate intake, with a high protein and fat content.

Typically, the ratios are: 55-70% fat, 20-35% protein, up to 10% carbohydrate.

The ketogenic diet can be beneficial with weight loss, and some health conditions, e.g. T2DM, metabolic syndrome, reducing blood sugar levels.

Reducing carbohydrates to a maximum of 10% will enable the body to burn fat as fuel rather than carbohydrates. This will then put your body into a state called ketosis, where the liver turns fat into energy in the form of ketones.

Foods to eat on a keto diet

• Meat – beef, pork, lamb wild game, organ meats, poultry.

• Fish - all types including seafood -

• Eggs

• Tempeh, tofu

• Vegetables

• Fruit

• Dairy products

• Nuts and seeds

• Greek yogurt

• Dark chocolate – minimum 70% cacao, in small amounts e.g. 1-2 squares daily

Foods to avoid

• Bread, rice, pasta, potatoes, yams, peas, corn, quinoa and millet.

• Sweetened or low-fat yogurts –

• Mango, banana, grapes, dried fruits

• Milk and white chocolate

• Alcohol

• Fruit juices

• Soft drinks

• Honey, syrups

• Ketchup, barbecue sauces

• Low fat foods

We have put together a 2-week diet plan, so it is easy to follow with no calorie counting.

Getting Started
To make it easy  to follow, we have  put together a 2-week ketogenic meal plan that eliminates the need for calorie counting.
Please be mindful of the "Foods to Avoid" list to ensure you stay in ketosis and gain the maximum benefit from the plan.

Confirming Ketosis

Easiest way to do this is measuring ketones in  urine with a  Ketostix,easily sourced online.

Duration

We are suggesting a hormetic approach to Ketosis which you should discuss with your health practitioner because depending on your goals there are different approaches.

                                                       7 Day Meal Plan

Day 1

Breakfast

Omelette

Ingredients

·         1 serving

·         2 medium eggs

·         1 cup of chopped spinach

·         1 teaspoon of fresh chopped basil

·         1 small avocado thinly sliced

Method

·         Whisk eggs in a bowl until it’s frothy.

·         Heat 1 tablespoon of olive oil/coconut oil in a pan over medium heat.

·         Add the eggs.

·         Lift the edges after 20/30 seconds and allow the uncooked egg to get to the sides.

·         Add the spinach on top of half the omelette.

·         Sprinkle basil and pepper on top

·         Fold over the other half, reduce heat, cook for 1 min.

·         Serve with slices of avocado

Lunch

Cauliflower Fried Rice

Serves 3-4 – can be batch made and portions frozen individually.

Ingredients

·         1 head of cauliflower cut into florets

·         3 tablespoons of reduced salt soy sauce.

·         2 tablespoons of mirin

·         1 tablespoon of maple syrup

·         2 thinly sliced shallots

·         3 cloves of garlic

·         ½ cup of frozen peas

·         1 teaspoon of sea salt or Himalayan

·         2 thinly sliced spring onions

·         2 tablespoons of sesame seeds

Method

·         Pulse the florets in a food processor until they resemble rice

·         Squeeze out excess moisture in a clean tea towel.

·         Put the soy sauce, mirin and maple syrup in a bowl, mix.

·         Put the oil in a wok or skillet, heat, add shallots until golden brown for about 2 mins.

·         Take out of wok, put on kitchen paper to drain.

·         Add the eggs to the pan, scramble until cooked for about 30 seconds.

·         Take out of pan.

·         Add the carrots, garlic and peas, stirring for 1 min.

·         Add the cauliflower, stir together for 2 mins

·         Increase the heat, add soy sace mixture, cook for 1 min.

·         Add eggs, season with salt and pepper.

·         Ready to serve.

Dinner

Coconut and Cashew Chicken

Ingredients

·         1 Skinless chicken breast, pounded thin

·         1 cup of coconut curry

·         ¼ cup roasted cashews – dry roast n a dry pan for 3-4 mins, then crush slightly.

Coconut curry sauce

·         Makes 1 cup – store remainder in freezer for other days.

·         2 tablespoons of olive oil or coconut oil.

·         1 finely diced onion

·         1 chopped fresh tomato

·         4 crushed garlic cloves.

·         1 ½ inch fresh ginger grated.

·         1 teaspoon of garam masala

·         250ml coconut milk.

Method for Sauce

·         Sauté onion and tomato in oil in a pan on low heat for 5 mins.

·         Add the garlic and ginger, cook for another min. Reduce heat and cook for 5 mins.

·         Add garam masala, cook for another 5 mins. Cool for 5 mins.

·         Blend to a puree. Return to pan, add coconut milk and cook for another 10 mins.

Method for Dish

·         Marinate the chicken in the curry sauce in refrigerator for at least 2 hours.

·         Remove from fridge 30mins before cooking.

·         Grill for 20 mins turning at 10 mins.

·         Scatter with crushed cashews

Serve with a large green salad – rocket, spinach, watercress etc with  1 tablespoon of olive oil, and coconut rice – grated cauliflower steamed.

Day 2

Breakfast

Keto Pancakes with Raspberries

Ingredients 

• 80g (2/3 cup) ground almond flour

• 125g cream cheese, chopped, at room temperature

• 3 eggs

• 1 tsp vanilla extract

• 1/4 tsp baking powder

• Melted butter, to cook

• Butter, to serve

     Pistachios, chopped, to serve

• Fresh raspberries, to serve

Method

·         Use a wooden spoon to beat together the ground almond and creamed cheese until combined.

·         Gradually beat in the eggs until well combined and lump-free. Stir in the vanilla and baking powder.

·         Brush a non-stick frying pan with the melted butter.

·         Place over medium heat.

·         Pour in about three 1/4 cup measures of the mixture and cook for 2 minutes or until the underside is golden.

·         Carefully turn (the pancakes are a bit fragile) and cook for a further minute. Transfer to a plate and continue with the rest of the batter.

·         Serve pancakes topped with butter, pistachios and raspberries.

Lunch

Chicken, Broccoli and Beetroot salad with avocado pesto

Ingredients

Serves 2

·         150g of tender stem broccoli

·         3 tsp of avocado oil

·         2 small chicken breasts

·         1 thinly sliced red onion

·         100g of watercress

·         1 raw beetroot

·         1 tsp of nigella seeds

·         80g of fresh basil leaves

·         1 small avocado

·         ½ crushed clove of garlic

·         2 tbsp of chopped walnuts

·         Juice and zest of a lemon run under cold water.

Method

·         Steam the broccoli for 2 mins, run under cold water.

·         Sauté the broccoli in ½ teaspoon of oil for 2 mins.

·         Brush the chicken with some of the oil, season and grill on each side for 3-4 mins.

·         Shred the chicken.

·         To make the pesto, put the avocado, ¾ of the basil, garlic, walnuts, 1 teaspoon of oil, half the lemon juice and 2 tablespoons of water into a food processor, pulse until smooth.

·         Poor over the remaining lemon juice.

·         Arrange the watercress and rocket on a plate, mix with the broccoli, onion and lemon juice they were soaked in. Put.

·         Scatter over the reserved basil leaves, lemon zest and nigella seeds.

·         Seve with the chicken on top.

Dinner

Beef Goulash with Cauliflower Mash

Serves 2/3

Ingredients

·         2 tbsp of coconut oil

·         Garlic 2 cloves

·         Roast Beef 350g

·         Button Mushrooms 100g

·         Beef broth 250ml

·         1 Bay leaf

·         Smoked Paprika 2 tbsp

·         Parsley 2tsp

·         1 green pepper -chopped 60g

·         Chopped tomatoes 200g

·         Shallots – finely diced – 3

·         2 teaspoon of chilli powder.

Cauliflower Mash

Serves 2

·         Unsalted Butter - 1-½ tablespoon

·         Cauliflower 1 medium.

·         Garlic 1 clove

·         Fresh Thyme 1 tablespoon

·         Parmesan Cheese 1 tablespoon, grated

·         Sour Cream 58g

·         Salt, Sea Salt ¼ teaspoon

·         Black Pepper ⅛ Teaspoon

Method

·         Heat the coconut oil, Add the shallots, and garlic to a frying pan and cook until the shallots become semi transparent

·         Add the beef, cook until browned slightly

·         Add the peppers and mushrooms and cook for a further couple of minutes

·         Add the bay leaf, beef stock paprika and tomatoes to the mix, reducing the heat

·         Simmer gently and stir occasionally, add the chilli powder (optional) and cook for 35 minutes

·         Add some more water to prevent it getting too thick.

·         Check the thickness of the sauce and ensure you don’t overcook the meat

·         Season with salt and pepper

·         Remove bay leaf and serve goulash with whatever low carb option you choose

Cauliflower Mash

• Dice the cauliflower into florets. Add the florets to a pan of boiling water and simmer until tender. About 5 minutes. Drain the cauliflower and pat dry.
  
  

• Add the cauliflower to a food processor along with the garlic, parmesan and butter. Season to taste and blend to a mash.
  
  

• Add the sour cream and blend again dressing with either fresh chives or Thyme

Day 3

Breakfast

Baked Eggs with Smoked Salmon

Serves 2

Ingredients 

• 1 tbsp extra virgin olive oil

• 1 leek, halved, thinly sliced

• 1/3 cup frozen peas, thawed

• 2 tsp lemon rind, finely grated

• 13 cup single cream

• 100g smoked salmon, cut into thick strips

• 1 tbsp fresh thyme leaves

• 6 eggs

• Extra fresh thyme sprigs to serve

Method

·         Preheat oven to 180C/160C. Grease four 1 1/2-cup-capacity ovenproof dishes.

• Heat oil in a large frying pan over medium heat. Add leek. Cook, stirring, for 5 to 7 minutes or until tender. Stir in peas and lemon rind. Divide leek mixture among prepared dishes. Drizzle evenly with cream.

·         Scatter over smoked salmon and 1/2 the thyme. Carefully crack 2 eggs into each dish. Place dishes on a baking tray.

• Step 4

·         Bake for 20 minutes until egg is just set or until cooked to your liking. Season with pepper. Serve sprinkled with remaining thyme leaves and extra sprigs.

Lunch

Broccoli and blue Stilton Soup

With Pumpkin, Chia and Flax Seed Bread

Ingredients for 4 servings

• Coconut oil 1tbsp

• Water 300ml

• Shallot – finely chopped - 2

• Bone broth 330ml

• Broccoli 300g

• Blue Stilton Cheese 125g

• Black Pepper ¼ tsp

• Salt ¼ tsp

• Onion powder 1tsp

• Ground ginger ½ tsp

• Ground Nutmeg ½ tsp

• Cinnamon ½ tsp

• Ground cloves ¼ tsp

• Pumpkin seeds 2 tablespoons

• Double cream 30ml

• Butter 2 tbsp

• Garlic 6 cloves - crushed

• Parsley to finish. – diced

Method

• Heat the coconut oil in a frying pan and brown the shallot and garlic for a couple of minutes
  
  

• Melt the butter in the frying pan
  
  

• Transfer to a larger pan one large enough to hand blend
  
  

• Add a 3rd of the bone broth and simmer for a few minutes
  
  

• Add 200ml the water
  
  

• Add the remaining water 100ml, add the broccoli and simmer for 5-6 minutes
  
  

•  Add the ground spices.
  
  

• Season with salt & pepper, add the remaining broccoli and crumble the Stilton cheese into the pan
  
  

• Add the remaining bone broth, taste and season with more salt and pepper if required
  
  

• Mix in 20ml of the double cream and stir continuously -Keep 10ml to drizzle over the top once finished
  
  

• After 15 minutes the broccoli should be tender enough to blitz
  
  

• Use a hand blender to finish the soup in the pan, and blend until smooth. If you have no hand blender allow the soup to cool before adding it to the blender or food processor
  
  

• Dress with pumpkin seeds, parsley and drizzle the remaining cream over the soup

Keto Pumpkin, Chia and Flax Seed Cheese Bread

For this recipe, you'll need a 7-inch diameter baking dish.

Ingredients for 8 servings

• Sparkling water 320ml

• Ground flax seeds 100g

• Ground pumpkin seeds 50g

• Chia seeds 50g

• Gluten free baking powder 1tsp

• Psyllium Husk 15g

• Salt ½ tsp

• Cheddar Cheese 100g (grated)

• Butter 1 tbsp

Method

• Preheat oven to 190c/180 fan/Gas Mark 5
  
  

• Add all the dry ingredients to a bowl, making sure they are ground very finely - a coffee grinder will give you the desired texture.
  
  

• Add the sparkling water and mix until it forms a dough. Knead the dough until it firms up.
  
  

• Rub butter around the baking dish to prevent sticking, then place dough into the dish
  
  

• Bake in the oven for 30 minutes.
  
  

• Remove the bread from the oven and put the grated cheese onto the top of the bread.
  
  

• Return the bread to the over for another 10-15 minutes, or until the cheese is melted and golden brown.

Dinner

Pork and Mushroom Medallions with Celeriac Mash

Ingredients for 2 servings

·         Pork medallions 200g

·         Salted butter 2 tbsp

·         Fresh mushrooms 150g

·         Whipping cream 240ml (1cup)

·         Fresh Parsley 2tbsp

·         Fresh Thyme 1 tbsp

·         Garlic clove - 5

·         Salt and Pepper 1tsp each

Method

• Heat the frying pan over a medium heat
  
  

• Add the butter and olive oil
  
  

• Once hot add the medallions and season with salt and pepper. Cook for about 4 minutes until golden brown

• Remove medallions. in the frying pan sauté the mushrooms, garlic, thyme and parsley. Cook for about 3 minutes stirring constantly
  

•      Reduce the heat and add the heavy cream. Season with salt and pepper to taste
  
  

·         Simmer for about 3 minutes until the sauce thickens

·         Add the medallions to the pan and cover with the sauce

·         Cover the pan and allow to cook for a further 5 minutes

·         Transfer to plate and dress with fresh parsley

·         Can be stored in the fridge of for up to 5 days

Celeriac Mash

Ingredients (4 servings)

• Celeriac root 200g

• Ricotta cheese 1tbsp

• Olive oil 1tbsp

• Double cream 30ml

• Butter 28g

• Thyme 1tsp

• Garlic 1 clove

• Salt ½ tsp

Method

·         Prepare the celeriac root by cutting off all the tough roots and skin

·         Place the root into a pan with water, salt and cook until soft

·         Drain the Celeriac and place in blender or food processor

·         Add Ricotta, salt, butter, thyme, double cream, olive oil and garlic to the blender.

·         Blend up all the ingredients until smooth

·         Serve hot with some additional Thyme to dress

·         If you want to make more a puree, add additional olive oil to make more of a creamy texture, you can run through a sieve or chinois to make more pure

Day 4

Breakfast

Keto Smoothie

Ingredients

Serves 3-4

·         500ml of coconut milk

·         130g of spinach leaves

·         130g frozen mixed berries

·         60g hemp powder or flaxseed powder

·         10g piece of ginger

·         1 tsp of cinnamon powder

Method

Combine all the ingredients in a blender until smooth.

Lunch

Ingredients

Serves 2

·         100g white crabmeat

·         1 tsp Dijon mustard

·         2 tbsp olive oil leaves, shredded with a few of the smaller leaves left whole, to serve

·         1 red chilli deseeded and chopped

·         2 avocados

Method

·         To make the crab mix, flake the crabmeat into a small bowl and mix in the mustard and oil, then season to taste. Can be made the day ahead.

·         Add the basil and chilli just before serving.

·         To serve, halve and stone the avocados.

·         Fill each cavity with a quarter of the crab mix, scatter with a few of the smaller basil leaves and eat with teaspoons.

Dinner

Parmesan Chicken with Marinara Sauce

Ingredients

·         2 tablespoons of coconut oil

·         2 chicken breasts

·         Pinch of salt

·         1 cup of almond flour

·         1 large egg

·         1/3 cup of freshly grated parmesan cheese

·         ½ teaspoon of garlic powder

·         ½ teaspoon of onion powder

·         1 cup of marinara sauce

·         1/3 cup of finely sliced mozzarella cheese

·         1/3 cup of parmesan cheese

Tomato Sauce

·         1 tablespoon of olive oil

·         1 finely diced small onion

·         2 stalks of finrly chopped celery

·         2 crushed garlic cloves

·         1 400g tin of tomatoes

·         ¼ sup of fresh chopped Basil leaves

·         ½ teaspoon of salt

·         ½ teaspoon of pepper

Method

·         Heat the olive oil in a saucepan ove a medium heat, add the onion, garlic and celery and cook until tender.

·         Add the remaining ingredients, bring to the boil, reduce heat and simmer for 40 mins

Serve steamed broccoli tender stems.

Day 5

Breakfast

Coconut yogurt with seeds and nuts

·         1 tub of The Coconut Collaborative coconut yogurt – or 120g

·         2 tablespoons of mixed seeds

·         2 tablespoons of mixed nuts

·         1 teaspoon of maple syrup

Method

·         Put the yogurt in a bowl

·         Add the nuts and seeds on top

·         Sweeten with the maple syrup

Lunch

Curried Frittata with avocado salsa

Ingredients

Serves 4

·         2 tablespoons of coconut oil

·         3 finely diced onions

·         1 tbsp. of garam masala

·         1 re chilly deseeded and finely chopped

·         500g 0f halved cherry tomatoes

·         80g of finely chopped fresh coriander

·         8 large eggs

·         1 diced avocado

·         Juice of 2 lemons

Method

·         Heat the oil in an ovenproof pan, add the ¾ of the onions and cook for 10 mins on a low heat until golden.

·         Add the garam masala, cook for 1 min.

·         Add the ¾ of the tomatoes and the chilli, cook until soft.

·         Heat the grill, whisk the eggs in a bowl, add half the coriander and season.

·         Pour onto the onion mixture in pan, stir and cook for 8 mins.

·         Transfer to the grill for 4 mins.

·         Make the salsa by mixing the avocado chilli, onion coriander, lemon juice and tomatoes together.

·         Serve with the frittata

Dinner

Feta and Herb crusted Salmon

Ingredients

·         1 Large Slamon fillet preferably wild caught.

·         ½ teaspoon of salt

·         ½ teaspoon of black pepper

·         ¼ cup of mayonaise1 ½ cups of crumbled fets cheese

·         ¼ cup of chopped fresh parsley

·         2 tbsps of chopped fresh dill

·         Grated zest of half a lemon

·         1 crushed clove of garlic

·         Lemon wedges

Method

·         Preheat the oven to 200 degrees

·         Put the salmon on a lined tray with the skin side down, season with salt and pepper.

·         Spread the mayonnaise over the top

·         In a bowl mix the crumbled feta, herbs, lemon zest and garlic together. Sprinkle some mayonnaise on top.

·         Bake the salmon for about 18 mins.

·         Spread the feta mixture on top and serve with the lemon wedges.

Serve with a large mixed green salad as in day 1

Day 6

Pumpkin Muffins

Ingredients

½ cup of coconut flour

½ cup of almond flour

1 tbsp of baking powder

¼ cup of maple syrup

1 tbsp of pumpkin spice – cinnamon, clove, nutmeg, ginder (ground).

4 large eggs

¾ cup of pumpkin puree

½ cup of unsweetened almond milk

½ cup of ghee

1 tsp of vanilla extract

3 tbsp of pumpkin seeds

Method

Preheat the oven to 180d

Line 10 muffin cups with paper cases.

Stir the flours baking powder spices sea salt in a bowl.

Add the beaten eggs, puree, milk, melted ghee and vanilla until blended.

Spoon the mixture into the muffin cases

Sprinkle the seeds on top

Bake for 25 mins.

Lunch

Ricotta Salad

Tomato and ricotta salad with salsa verde

Ingredients

Serves 4

·         650g heirloom tomatoes or good ripe tomatoes, various sizes and shapes, cut.

·         1 red finely sliced red onion

·         100g broad beans cooked

·         50g ricotta

·         1 packet of flat leaf parsley

·         3 tarragon leaves chopped

·         Pack of basil leaves chopped

·         Pack of chervil leaves chopped

1 clove of crushed garlic

1 tsp of Dijon mustard

2 tblsp capers finely chopped

150ml olive oil

2 tsps of good sherry

Method

Toss the tomatoes and onions in a bowl with salt.

mix all the herbs, sherry, Dijon, and capers oil together.

Arrange the tomatoes on a large serving plate, add the peas and torn ricotta on top Drizzle with the salsa Verde

Serve with the flax seed bread – day 1.

Dinner

Stuffed Turkey Peppers

Ingredients

Serves 2

·         2 red peppers

·         2 tbsp of olive oil

·         250g lean turkey mince

·         ½ small diced onion1 crushed garlic clove

·         1 tsp ground cumin

·         Handful of chopped mushrooms

·         400g tin of chopped tomatoes

·         1 chicken stock cube

·         Handful of fresh chopped oregano

·         60g mozzarella

·         2 large handfuls of mixed green leaves

Method

·         Heat the oven to 180d

·         Half the peppers lengthways

·         Remove seeds and core, keep he stalks

·         Rub with olive oil and salt

·         Place on a lined baking tray cook for 15 mins

·         Sauté the mince in a pan with olive oil for 2-3 mins.

·         Remove mince, sauté the onion and garlic in oil 2-3 mins

·         Add the cumin and chopped mushrooms

·         Add back the mince, with the tomatoes, tomato puree and chicken stock cube stir for 3-4 mins, add oregano and season.

·         Add the mozzarella torn into chunks,

·         Place it in the oven for 15 mins.

·         Serve with the greens tossed in olive oil

Day 7

Breakfast

Flax seed bread with smashed avocado

·         Mash the avocado, add olive oil, juice of 1 lime, salt and pepper together

·         Toast the bread as from day 1.

·         Add the avocado mash on top

·         Sprinkle pomegranate seeds on top

Lunch

Chipolte prawn poke bowl

Serves 2

Ingredients

·         1 sliced red onion

·         2 tbsp apple cider vinegar

·         ½ tsp castor sugar

·         250g green or grated red cabbage

·         1 lime

·         4 spring onions cliced

·         1 sliced avocado

·         2 large, sliced tomatoes

·         2 tbsp crème fraiche

·         ½ tsp chilli flakes

·         2 tsp of chipotle paste

·         ½ tsp of honey

·         1 lime

·         1 tbsp of olive oil

·         150g cooked prawns

Method

·         Mix the red onions with vinegar, sugar and salt. Leave aside for at least 1 hr. or overnight.

·         Mix the chipotle paste with the lime zest and juice, and most of the spring onions.

·         Add the prawns

·         Arrange the greens or cabbage into 2 bowls. Toss with olive oil.

·         Add the pickled onions, remaining spring onions, avocado and tomatoes

·         Spoon on the crème fraiche

·         Add fresh coriander and chili flakes

·         Serve with lime wedges.

Dinner

Coconut Fish Curry

Ingredients

Serves 4

·         2 tbsp of coconut oil

·         1 finely diced onion

·         2 tbsp of grated ginger

·         2 crushed garlic cloves

·         1 tbsp of curry powder

·         1 cup of coconut milk

·         1 cup of vegetable stock

·         2 chopped tomatoes

·         4 skinless white fish

·         Fresh coriander and flakes of chilli

Method

·         Heat the coconut oil in a saucepan, add the onions for 5 mins

·         Add tomatoes, garlic and ginger

·         Stir for 1 min.

·         Add the curry powder cook for 1 min.

·         Add the coconut milk and stock, stir 5-7 mins.

·         Cut the fish into chunks, add to the sauce.

·         Poach for 6-8 mins.

·         Divide into bowls, serve with cauliflower rice, chilli flakes and fresh coriander.

Serve with vegetables of choice and or a large green salad in olive oil.