Oh hello there. You’ve found some very old content. Please read the disclaimer on this page before thinking I’m still a total sheep who has been sucked into a bone-broth worshipping fad diet. Been there, learned from that and am now a much less rigid human.

In this post I talked about why for me and where my health is up to, I’ve decided to undertake a ketogenic diet. The response from you guys, wanting to know more, telling me your families are also eating this way for a short period of time, has prompted me to collate my go-to ketogenic meals, to demonstrate that Ketosis isn’t all doom, gloom and sweet butternut pumpkin deprivation.

With an open mind, ketosis needn’t be a psychological burden. If I, a girl whose favourite foods include pumpkin, sweet potato and buckwheat, can survive the low-carb life long enough to rid herself of candida, there’s hope for almost anyone, right?

For Breakfast

Poached or hard boiled eggs with avocado and sauerkraut or your favourite type of fermented vegetables. Ready in 7 minutes.

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Chicken or Lamb Broth – to sip on through the morning. I love this on mornings when I can’t quite stomach a full meal, I always add a generous pinch of fine sea or Himalayan salt for extra minerals and for taste. Adding some cauliflower, onion and garlic and cooking until soft and blending up for a warming drink is a little more substantial, but still light enough to give your digestive system a mini-break

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1/2 large avocado with a big blob (or two) homemade nut butter (just nuts and coconut oil blended to form a paste) – full of protein and fats to fill me up

Cauliflower Mash with sauerkraut and a small amount of slow cooked meat – super easy if there’s leftovers from the night before

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Homemade yoghurt topped with cacao nibs, activated walnuts and pepitas (can use other nuts and seeds of choice of course … roasted sunflower seeds and cashews with cinnamon and vanilla is a divine choice too)

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For Lunch

Mince simmered in broth with cabbage, brussel sprouts, broccoli, onion and garlic (I also added in chilli, black pepper, turmeric, vanilla bean powder and cinnamon to the batch in the pic below), topped with sauerkraut and cashew cream (in the picture below I’ve used a fermented beetroot and ginger cashew cream) – this meal is so tasty and easy. Make a big batch and freeze some for future lunches.

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My friend Jo’s Butter Chicken (but omit tomato puree – no need to replace it with anything, the recipe works fine without it) with steamed greens and cauliflower rice.

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Cauliflower soup and some slow cooked meat  – this is great to make a big batch of (the soup) and have containers of slow cooked meat on hand for heating up in some broth (I’ll often add some veggies in with the meat to cook such as broccoli or zoodles).

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Avocado with sauerkraut – I mash the two together to make a salad, this is great when you’re appetite is less than usual but you still want to have something light and nutritious. If you’re up to it, maybe add some leftover roast meat (in the picture below I’ve got some leftover Turkey)

*Always try to have a cup of broth (seasoned with some quality salt) with meals to aid digestion and provide hydration and minerals or alternatively, try a few Tablespoons of apple cider vinegar and lemon juice in filtered water 10 minutes before a meal to stimulate digestive enzymes

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For Dinner

Meat patties cooked in broth (just plain mince with salt and pepper, maybe some minced garlic and diced onion for extra flavour) with cauliflower mash and steamed greens (add a spoonful of fermented veggies too for some probiotic nutrition)

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A salad of rocket or baby spinach, avocado chunks and fermented veggies (or steamed broccoli with olive oil, sea salt and chopped herbs) for “starters” and a GAPS, keto or ultra-keto muffin for dessert (this option is one other quickest and easiest options and never gets old – well not for me anyways!)

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Lightly cooked salmon (I boil filtered water and pour it over the salmon fillet in a glass bowl. Leave the fish to sit in the water for 2-3 minutes and then remove, slice into chunks and arrange over a big bowl of veggies. The fish should be lightly cooked and still a little raw in the middle – just the way this chicken likes it) with spiced broccoli rice (use this recipe and sub the cauliflower for broccoli) or alternatively just a combo of broccoli and cauliflower cooked in broth (serve the broth in a mug on the side) plus some zucchini roasted in coconut oil for extra goodness and flavour

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A mince, vegetable and avocado mash up with any herbs and spices you like – I believe the picture below had beef mince with celery, cabbage, kale, chili, ginger, garlic, salt and smoked paprika with avocado mixed in … it was the best!

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Zoodles with broth poured over the top of them in a bowl, with sauerkraut added at the end, with slow cooked meat and bone marrow  – so full of good fats, whilst the raw zucchini and salty cabbage keep it fresh and cuts through the richness

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Lamb Shanks, cooked in water to make a broth with ghee, onion, garlic, cabbage, broccoli, zucchini, kale, spinach, silverbeet (whatever greens you have on hand really). I’ll serve this with my friend Jo’s cauliflower and leek mash (just to change things up from my recipe – if you find it hard to stay in ketosis when using coconut cream, then just substitute it for broth and maybe a little more animal fat). I like to enjoy a rich cup of the creamy leftover lamb broth with some salt (it’s so good because of the ghee – thanks for that tip Jo, you are the broth goddess and your lamb broth is the best I’ve ever had … liquid gold!!!!) as a soothing drink before bed.

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Steamed broccoli with mashed avocado, your favourite herbs (fresh or dried) and herb salt (such as herbamare) + extra avocado cubes with nut butter once you’ve finished your broccoli couse (a dessert of sorts) this one is a bit quirky, but is a great way to use up avocadoes that are too ripe and on days when you feel a bit ‘meated out’).

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Roast meat (chicken, lamb leg or rack, duck, beef, turkey etc.) with cauliflower mash (either mine or Jo’s, see both recipes above) with salad greens and fermented veggies.

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Snacks

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Nuts – preferably activated (but in saying that I just ate several handfuls of non-activated macadamias … which tend to be the most forgiving nut in terms of not activating them). These are high in fat and protein and will keep you full in between meals.

Alternatively try a few spoonfulls of nut butter stirred through coconut oil with some sea salt, cinnamon and vanilla … maybe even some sneaky raw cacao for a chocolate hit – yum!!! Mix together in a little dish and set in freezer for 1/2 hour – instant fudge.

Take your nut-butter-gasm to the next level by indulging in a few spoonfuls of this recipe, straight from the jar

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A cup or two of broth with sea salt – like a cup of tea, but not, I love adding cauliflower, cooking until soft and whizzing up in the vitamix. The white colour and creaminess reminds me of warm milk … but better and more gut-healing!

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Leftover cauliflower mash (either mine or Jo’s) with some Sauerkraut stirred through

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Steamed broccoli florets with ghee or olive oil, salt and pepper – weird snack I know but seriously good! Add some chilli flakes for an extra kick

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Celery logs stuffed with nut or seed butters – classic right!

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Hope that this goes to prove just how versatile and yummy a ketogenic version of GAPS is and that you don’t need to miss out on everything – I mean you can eat butter chicken, creamy mash, and hamburger patties, that aint too shabby! Good luck if this is what you decide to do, I hope it works and starves those nasty parasites and/or candida so quickly they literally don’t know what hit them (then you can introduce some more carbs again – and you’ll appreciate them so much more).

Yours in ketogenic meal planning,

Rachie xxx

*As always this post is NOT encouraging you to make major changes to your diet – please do your own research on this and work with a qualified practitioner if you need to. This is a post for those that are already committed to a ketogenic modification of the traditional GAPS protocol for various health reasons, and just need some foodspiration to stay sane.