CARB HACKS – A MUST HAVE POCKET GUIDE FOR THE KETO FOODIE

One of the hardest things about following any diet is consistency and variety. I’m finding that true as a beginner ketogenic girl. You literally have to REWIRE your brain to get to ketosis to burn through the fat.

I developed a collection of the BEST KETOGENIC CARB SWAP HACKS for beginners to help keep you ON TRACK and your METABOLISM at it’s prime!

EASY SWAP BREAD AND BURGER BUNS:

• Kale leaves (or other thick green leaves you can steam to make soft)
• Lettuce leaves
• Thick sliced cucumbers
• Roasted Portobello mushroom caps
• Napa or Chinese cabbage

#DID YOU KNOW? Save 18 PLUS grams of carbs per 2 slices of bread and 21 grams for each bun

EASY SWAP WRAPS, TACOS, AND TORTILLAS

• Lettuce
• kale leaves (or other thick green leaves you can steam to make soft to roll)
• Cabbage

#DID YOU KNOW? Save 23 to 43 grams of carbs in traditional tacos, wraps, and tortillas

SPAGHETTI AND PASTA

• Japanese shirataki noodles
• Spiral cut zucchini
• Spaghetti squash
• Kelp noodles

#DID YOU KNOW? You will save 37.3 grams of carbs for each 1 cup of pasta

LASAGNA NOODLES

• Thick cut zucchini slices
• Sliced eggplant

#DID YOU KNOW?  You will save 21 grams of carbs by replacing just 2 noodles

POTATOES AND RICE

• Replace mashed potatoes with mashed cauliflower
• For potato salad, use softened cauliflower chunks instead of potatoes
• For hash browns, use cauliflower instead of potatoes
• For hash browns, use spaghetti squash instead of potatoes
• Replace rice with cauliflower rice

#DID YOU KNOW? You will save about 40 grams of carbs in 1/2 cup of white flour

WHITE FLOUR

• Almond Flour
• Coconut Flour
• Nut crusting – Crushed nuts make a great low carb coating for fish and chicken

#DID YOU KNOW? Save about 40 grams of carbs in 1/2 cup of white flour

BREAD CRUMBS

• Almond flour
• Coconut Flour

#DID YOU KNOW? Save 23 grams of carbs per half a cup

PIZZA CRUST

• Portobello mushroom cap
• Cauliflower Pizza Crust
• Coconut Flour pizza crust

#DID YOU KNOW? Save a minimum of 16 grams per 2 slices of crust

SUSHI

• Sashimi (sushi without rice)
• Sushi cut and hand rolls without rice
• Cut rolls wrapped in cucumber without rice
• Cut rolls wrapped in salmon without rice
• Sushi made with cauliflower rice

#DID YOU KNOW? Save 26 or more grams of carbs per each

CEREALS AND BREAKFAST GRAINS

• Eggs any style
• Bacon and eggs or sausage and eggs
• Eggs with salsa and flax cracker with cream cheese
• Bacon, onion and tomato wraps (wrapped in lettuce or kale)
• Omelets with vegetables, meats, and/or cheese
• Egg bakes and skillets with meats and veggies
• Smoked salmon with cream cheese, tomatoes and onions
• Smoked salmon scrambled eggs with chives and sour cream on top
• Deviled eggs
• Deviled eggs with a shrimp on top
• Hard – boiled eggs cut in half with fresh guacamole and bacon on top
• Breakfast sandwiches wrapped in a firm omelet instead of an english muffin, bagel, or bread and stuffed with bacon, sausage, cheese etc
• Cauliflower hash browns
• Pancakes and waffles made with coconut or almond flour
• Flax crackers and cheese
• Green smoothies
• Flax crackers with peanut or almond butter and a few mashed berries or sugar free jam on top
• Flourless egg and cottage cheese savory breakfast muffins
• Cream cheese pancakes

#DID YOU KNOW? Save 25 PLUS grams of carbs over cereals and other breakfast grains

FRENCH FRIES

• Baked carrot sticks
• Crispy green bean fries
• Crispy turnip fries
• Crispy daikon fries
• Crispy zucchini fries

#DID YOU KNOW? Save a minimum of 56 grams of carbs in a 1 cup serving

POTATO CHIPS AND CRISPY SALTY SNACKS

• Kale or spinach chips
• Crispy green bean fries
• Parmesan cheese crisps
• American cheese crisps
• Pepperoni chips
• Almonds and walnuts
• Crispy veggie sticks – carrots, cucumber and celery
• Pickles
• Almond flour or coconut flour crackers
• Flax crackers
• Roasted seasoned seaweed

CROUTONS

• Sliced nuts (almonds, walnuts, peanuts)
• Real bacon bits
• Baked crispy cheese broken up into small pieces
• Crumbled flax crackers
• Sunflower seeds

#DID YOU KNOW?  Save 15 grams of carbs per ounce

CRACKERS

• Flax Crackers
• Parmesan cheese crisps
• Almond or coconut flour crackers
• Cucumbers, raw zucchini, celery and carrots

HIGH CARB FRUIT SWAPS

• Strawberries
• Blueberries
• Raspberries
• Cantaloupe

#DID YOU KNOW? Save 25 Plus grams per fruit

DESSERTS

• Fat Bombs
• Sour cream with stevia and berries
• Strawberry with almond or peanut butter
• Strawberries dipped in 85% dark chocolate
• Coconut-cashew chocolate truffles
• Almond flour cookies and muffins
• Blueberries, raspberries, or strawberries with heavy whipping cream
• Milk shake with almond milk, cacao powder and nut butter
• Low carb snack bars (check ingredients)
• Low carb mini cakes (check ingredients)
• Sugar free ice pops

MILK

• Heavy whipping cream
• Almond milk
• Coconut milk
• Hemp seed milk

SODA

• Water
• Lemon water
• Other fruit or vegetable infused water like cucumber
• Zero calorie flavored seltzers

DID YOU KNOW?  You can save about 39 grams of pure sugar carbs in a 12-ounce serving

COCKTAILS AND BEER

• Straight spirits (vodka, gin, whiskey) mixed with club soda or water
• Wine

DID YOU KNOW? You can save a minimum of 39 grams of carbs per Drink

---

I have a 28 DAY EASY KETOGENIC PROGRAM that can help you kick the sugar habit for life without depriving yourself. Interested?  CHECK IT OUT HERE! 

I would love to have you!!!!

PS: Start the day you sign up and begin your journey with me. Join an amazing group of people for support and inspiration. I’m here to help you all along the way.

Coach Connie

HOW TO GO KETO