16 Easy Low

Carb and Keto

Friendly Recipes
By Angela Parker of
GrassfedMama.com
 Welcome
I’m Angela, a mom of three who
struggled to lose weight…
Can you relate?

I realized that nutrition and

healthy daily habits were the key
to my long term success.

I was sick and tired of “die”ting…

I was ready to LIVE! But I needed
to change the way I thought
about the food I ate.
This is how you can stop dieting
for good!

If you are ready to LIVE FIT… and

start living a healthy lifestyle then
you are in the right place.
 • Balanced Blood Sugar is the key
to feeling your best and losing
weight without the struggle
• Healthy Recipes that taste
GREAT and keep you full
• Not a starvation diet
Why Low • Many success stories using this
Carb? method give us Motivation and
Inspiration
• You can eat wholefood and low
carb
• If you are ready to free yourself
from “die”ting ever again… this is
for you!
 Why Diets Don’t Work

• There are many reasons for this, from having restrictions lead to
binge eating, to how unrealistic it is to have so many rules
about what you can and can’t eat.
• The fact is, if you want to lose weight in the healthiest way
possible, you might want to reconsider being on a structured
diet.
Stop the Cycle

• The only way to stop this unhealthy cycle,

get back on track, and lose weight for
good is to ditch the diet mentality.
• Start focusing more on foods that are
healthy and will nourish your body, and
suddenly your entire mindset about food
and weight will change dramatically.
 Stop the Cravings

• As you learn how to fuel your body with what it needs… you will have
less cravings.
• Key Things to Remember Are:
• Healthy Fats and Protein keep you full longer.
• Our body confuses hunger and thirst… so always drink your water
before you eat.
• Cravings are signals that your body may be missing key nutrients.
Reach for foods packed with nutrition to keep cravings away.
 Give Yourself Grace

Healthy habits that last a lifetime are worth more than a one month diet.

Key Things to Remember Are:

• Start with healthy habits you can add to your daily routine.
• 1% changes overtime add up to long-term success.
• Every day is a new chance to restart. Don’t give up because of one
weekend… or one date night… or one holiday. Your health is worth it!
 Natural vs Goal Weight

Many times when we start a “die”t plan, we have a “Goal” weight. This might be
based on previous life experience, but often times is based on some “idea” we
have of the “correct” weight.

The truth is, all of us have a “Natural” weight, a weight where we feel good, we
like how we look, we are healthy in every sense of the word.

You might not even need to write down or know this number beforehand, but I
think pursuing your own natural weight is an outstanding (and achievable!) goal!
Breakfast Recipes
Baked Avocado
Breakfast Recipe
Ingredients
*1 Large Whole Avocado
*2 Eggs
*Salt and Pepper
*Fresh Herbs (Optional)
*Fresh Lemon (Optional)

Instructions
1. Cut the avocado, remove the seed and open up the
inside of the avocado a bit to hold the egg.
2. Crack the egg and pour into the opening of the
avocado (1 egg per half avocado).
3. Season with Salt and Pepper to taste.
4. Bake at 425F (220C) for for 15 Minutes.
5. Top with Fresh Herbs and Lemon to taste.
Low Carb Sausage Balls
Ingredients:
1 lb. Breakfast Sausage
1 Large Egg
1 Cup Almond flour
8 Oz Cheddar Cheese
1/4 Cup Grated Parmesan
1 Tbsp Butter
2 tsp Baking Powder (I Prefer this Aluminum Free option!)
1/4 tsp Salt
Directions:
Preheat oven to 350
Add eggs and spices to a bowl and beat until well combined
Add all other ingredients to egg mixture
Using a cookie scoop and your hands roll sausage mixture into 20-25
sausage balls
Place sausage balls on a cookie sheet. I used my cast iron baking pan.
Bake for 16-20 minutes
Store covered in the fridge.
Pro Tip! This actually freeze really well. I ended up freezing them in groups
of 3 or so they are easy to warm up on a cold winter day for a fast (and
Keto Friendly!) breakfast on the go!
Low Carb Chocolate
Peanut Butter Smoothie
Ingredients
* 1 Scoop of Rich Chocolate Protein Powder
* 1 Tablespoon of Peanut Flour
* 2 Scoops of Chocolate Greens
* 4 Cups of Ice
* 1/2 of a Large Avocado
note: You can substitute a banana for the avocado if you
prefer the taste, but I love having extra healthy fats in
my smoothie!

Directions
You simply blend the ingredients together, and I add a
little water (or Almond Milk if you prefer) to get the
consistency I like.
You may have to experiment a bit to find the best ratio
for you!
One reason I love this particular shake is that it’s very
low in carbohydrates, but manages to not taste like
cardboard!
Healthy Keto Iced
Mocha Frappe
Ingredients
* 1 Packet of Keto Coffee
* 2 Scoops of Chocolate Greens
* 6 oz of water
* 4 oz Unsweetened Almond Milk (or whatever milk
option you prefer)
* Ice to preference

Directions
You simply blend the ingredients together and blend! I
prefer my ninja blender for individual servings (but any
blender should work fine!)
You can either pour it over ice, or blend it to make a
Frappe. Either way, delicious and healthy!
Main Dish Recipes
Low Carb Broccoli
Tuna Casserole
Ingredients
5 cups of broccoli (2 small frozen bags)
3 cups of cauliflower (1 small frozen bag)
2 6 oz cans drained tuna or salmon
1 onion chopped
1 tsp of salt (you may want more salt to taste)
½ tsp of pepper
½ tsp of red pepper flakes
½ tsp of celery seed powder
1 tsp of garlic powder
1 tablespoon of Italian seasoning
8 oz of cream cheese
¾ cup of mayonnaise
2 cups of shredded cheddar for topping
Instructions
Preheat oven to 350 degrees.
Layer broccoli and cauliflower in 9x13 inch dish.
In a separate bowl mix your onion, fish, seasonings, cream cheese and mayo.
Spread tuna mixture over your broccoli and cauliflower.
Top with shredded cheese.
Bake in oven for 30-45 minutes until everything is bubbly and broccoli is tender.
Easy Low Carb
Chicken Tenders
Ingredients
1/4 cup of coconut flour
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 eggs beaten
1/2 cup of unsweetened shredded coconut

Make a dry mixture of coconut flour, salt, pepper, and

shredded coconut.
In another bowl, beat 2 eggs.
Dip your chicken tenders in the egg mixture, then dip in
the dry mixture and place on baking sheet.
Repeat for all tenders.
Bake at 375 degrees for 8 minutes then flip and bake
another 8 minutes.
Low Carb Philly
Cheesesteak Salad
(or Casserole)
Ingredients
2 tablespoons of coconut oil
3 medium onions sliced
3 bell peppers; sliced
1 tsp of garlic
1 tsp of salt
1 tablespoon of Italian seasoning
½ tsp of crushed red pepper flakes
2 packages of Hormel All Natural Beef slices; cut into strips (you can use another
brand equaling 12 oz of meat)
1 large box of sliced mushrooms
1 package of Swiss cheese slices
Instructions
Preheat oven to 375.
Heat large skillet.
Melt coconut oil in skillet.
Add onions, bell peppers, mushrooms, garlic, salt, pepper, and beef to skillet.
Continue to sauté until onions are translucent.
Transfer everything into a 9x13 pan.
Top with sliced Swiss cheese.
Bake in oven for 10-15 minutes to melt cheese.
Baked Chicken Fajita Salad
Ingredients
1 lb of chicken, cut into slices
1-2 onions sliced
2-3 bell peppers, sliced
1 cup of salsa
2 tsps of cumin
½ tsp of cayenne powder
2 tsp of garlic powder
2 tablespoons of chili powder
2 tsp of salt
handful of cherry tomatoes
Optional - Lemon juice right before serving
Salad
Mixed salad greens
Shredded cheese
Avocado
sour cream
salsa
cherry tomatoes
Instructions
Preheat oven to 400 degrees.
Mix all the ingredients together for the chicken and place in 9x13 inch pan.
Bake for 30 minutes (or until chicken is cooked and onions are translucent). Stirring 2x during cooking.
Build your salad with greens, cheese, extra toppings of your choice.
Add about a tablespoon of lemon juice to the chicken fajitas when they come out of the oven.
Place cooked baked chicken fajita mixture on top of salad.
Enjoy your easy Chicken Fajita Taco Salad
Instant Pot Hearty Italian Soup
Ingredients
* 2 lb ground beef
* 2 bags of frozen cauliflower florets
* 1 bag of frozen onion and pepper blend
* 4 slices cooked bacon, chopped
* 1 tablespoon Italian seasoning
* 1⁄2 teaspoon salt
* 1⁄4 teaspoon black pepper
* 1⁄2 teaspoon red pepper flakes
* 2 garlic cloves, minced or 1 tablespoon of minced garlic from
jar
* 1.5 quarts of beef broth
* 2 teaspoons arrowroot mixed with enough water to make a
paste
* 1 cup heavy whipping cream

Directions
1. Set Instant Pot to “Sauté” cook beef in a little coconut oil.
2. Once cooked, drain excess oil.
3. Add in garlic and seasoning and sauté.
4. Add frozen vegetables and mix in.
5. Add in everything except- Reserve bacon, arrowroot and
heavy whipping cream until the end.
6. Place Instant pot lid on and close valve.
7. Cook on “soup” setting for 15 minutes.
8. When ready, release steam.
9. Add arrowroot mixture and simmer for another 15 minutes.
10. Leave on “keep warm” setting and sprinkle in cooked
bacon and slowly pour cream while stirring.
Healthy Chicken a la King
Ingredients Instructions
4 chicken breasts
Heat large skillet on medium high heat.
2 tablespoons of butter Melt 2 tablespoons of butter.
1 onion, chopped Cook chicken on each side for 10 minutes or until
16 oz of mushrooms, chopped cooked through.

½ cup of chopped bell pepper Remove chicken, leave juice and butter in skillet.
1 tablespoon of parsley, chopped Add chopped vegetables to skillet with juice left in
skillet.
½ tsp of thyme Add salt.
1 tsp of salt Sauté vegetables until tender.
½ tsp of black pepper
While vegetables are cooking, cube your chicken
pinch of cayenne breasts.
pinch of nutmeg Add in seasonings and spices: pepper, cayenne,
thyme, parsley, and nutmeg
½ of chicken broth (if you don't have
any left in your skillet) Reduce heat to medium.

4 oz of cream cheese Melt in cubed cream cheese.

¼ tsp of glucomannan Once melted, sprinkle in glucomannan if you want a
thicker sauce.
(Optional: if you need more liquid to
make your sauce, add in more Add your cubed chicken back to skillet and stir into
chicken broth) sauce.
Serve over squash or zucchini
“zoodles” Simmer until read to serve. Serves 4-6.
Dessert Recipes
Low Carb Mexican
Wedding Cookies
Ingredients
8 tbsp butter
1 1/2 cup almond flour (Great Gluten-Free option if you need that!)
1 cup pecans chopped
1/2 cup Swerve*
1 tsp vanilla extract
1/4 tsp salt
Some extra Stevia (or Swerve) to roll the balls in after they bake (Optional)
* Swerve is the brand name of a Stevia based granular sweetener that I like
to use for baking. Stevia is safe at high temps and Swerve itself is helpful
because it works cup for cup like sugar! Give it a try if you are interested in
a low carb baking sweetener!
Directions:
Preheat oven to 350 degrees.
Mix everything in food processor.
Roll into balls and place on baking sheet.
Freeze for 20 minutes to help firm up.
Then bake cookies for 15 minutes.
Let cool slightly and then roll in extra Swerve for dusting.
The girls approve!! I hope you enjoy!
Low Carb Chocolate Chip
Coconut Flour Bread
Ingredients
6 eggs
1 tsp baking powder
4 tablespoons of coconut oil
3.5 tablespoons of milk (I used almond milk)
2/3 cups of coconut flour
1/2 tsp of salt
8 tsps of truvia
1 tsp of vanilla extract
1/3 cup low carb dark chocolate chips.
Mix wet ingredients and mix in dry ingredients. Then stir
in chocolate chips.
Pour into parchment lined 9×6 bread pan.
Bake 350 degrees for 35-40 minutes.
Enjoy!
1 Minute Chocolate
Muffin in a Mug
Ingredients
1 Egg
1 tablespoon of cocoa powder
1/2 tsp of baking powder (I prefer an Aluminum Free
option if possible)
Pinch of salt
1 tsp of vanilla extract
2 tablespoons of almond butter (try to stick with
unsweetened if possible!)
1 packer of stevia sweetener (my preferred no calorie
sweetener)
Directions
Grease a large mug (I usually recommend Coconut Oil)
Mix all the ingredients together.
Microwave for 1 minute on high
And that’s it!

I’m simple, yummy, and has almost no sugar (and a little

protein from the egg!)
Keto Nut Butter Bites
This recipe makes about 12 bites, just right to share with some friends!

WHAT YOU’LL NEED:

1/4 Cup Nut Butter Choice (I prefer Almond but Peanut or Cashew works
as well!)
1/4 Cup Coconut Oil
4 Tbsp Cocoa Nibs
1/2 Tsp Pure Vanilla Extract
1/4 Tsp Stevia

HOW TO MAKE:
1. Melt the coconut oil in a double boiler and whisk in cacao nibs and nut
butter until smooth
2. Spoon 1/2 tablespoon of the mixture each into 12 small paper muffin
cups or molds.
3. Refrigerate or freeze until hard.
4. Store in the Refrigerator

Enjoy!

BONUS FIT TIP: Add a scoop of My favorite Shake™ Rich Chocolate to take
these bites to make these protein packed! This is my favorite way to satisfy
my chocolate cravings without the sugar! I know you will love it!
Avocado Brownies
WHAT YOU’LL NEED:
• 2 organic avocados
• 1/2 tsp. pure organic vanilla extract
• 4 tbsp. pure cocoa powder
• 1 tsp. stevia powder
• 3 tbsp. organic coconut oil
• 2 organic eggs
• 1/2 cup of dark chocolate melted
Dry Ingredients:
• 1/2 cup organic blanched almond flour
• 1/4 tsp. baking soda
• 1 tsp. baking powder
• 1/4 tsp. pink Himalayan sea salt
• 1/4 cup erythritol

HOW TO MAKE:
1. Preheat the oven to 350F/180C.
2. Peel the avocados and place in a food processor. Blend until smooth.
3. Add each additional ingredient (except the dry ingredients) and blend until smooth.
4. In a separate bowl, combine the dry ingredients and whisk to mix.
5. Add mixed dry ingredients to the food processor and blend until combined.
6. Place a piece of parchment paper in a 30x20cm baking dish and pour in the batter.
7. Spoon evenly and place in the oven.
8. Bake for 35 minutes.

BONUS FIT TIP: Add a scoop of My favorite Chocolate Protein Shake to make these brownies
protein packed! This is my favorite way to satisfy my chocolate cravings without the sugar! I know
you will love it!
Low Carb Cinnamon Tortilla Chips
4 Low Carb Tortilla (I LOVE this one!)
1 Tablespoon of Butter melted
2-3 Tablespoons of stevia blend
1 Teaspoon of Cinnamon

Directions
Brush melted butter on each side of tortillas.
Mix stevia & Cinnamon together.
Cut tortillas into 6 triangles each and dip each side into
stevia/Cinnamon blend.
Bake at 350 degrees on baking tray covered in parchment paper
for 10 minutes.

Cinnamon Pecan Cream Cheese Dip

8 oz of cream cheese softened
1 tablespoon of stevia blend.
1/4 teaspoon on cinnamon.
1 Tablespoon of chopped pecans.

Directions
Beat together cream cheese, stevia, and cinnamon until
smooth.
Fold in pecans.

Note: The stevia blend I use is a cup for cup substitute for sugar
(this one is a good choice if you want to try it!). You can use any
sweetener you like, just sweeten to taste.
Find Your Fitness
Motivation
• After you have figured out the diet aspect
of your weight loss efforts, it is time to move
on to fitness. This, as you likely know, makes
up about 20% of your weight loss journey.
The problem isn’t starting a fitness program
for most people, but keeping up with it.
Here are some tips for finding what will
motivate you to stick with it:
• Change your mindset about fitness
• Find exercises you love
• Stop feeling forced to exercise
• Grab My Free Fitness App so you can stay
motivated (and earn free prizes just for
finishing daily workouts!)
 Let’s make it happen
• Download My Free Fitness App where
you will find daily workouts and recipes.
• Start your 90 day challenge with my top
recommendations for getting all the
nutrition you need to supercharge your
results and crush your cravings.
• Connect with me (Grassfed Mama on
Facebook) and set up a FREE strategy
session
• Watch More of My Simple Healthy Tips
on Youtube
• Join My Free Mamas Getting Healthy
Group on Facebook