The ketogenic diet can be so nourishing and satisfying, leading to reduced insulin levels, regulated blood sugar, balanced hormones and weight loss that can actually be maintained! In my virtual ketosis program and throughout my clinical work, my focus starts with real food, single ingredients that can be combined as strategy for for nourishment beyond macros. All of my recipes are free of non-caloric sweeteners such as stevia and erythritol which are the “least harmful” of the bunch, but I find that providing sweeteners in a program that works to shift metabolism away from insulin and glucose demands is not realistic and only perpetuates sugar cravings.

I focus on using the ketogenic diet as a tool to break up with sugar for good and reset your palate to what is sweet by predominantly channeling savory. This recipe is one of the most popular in my real food virtual ketosis program which offers the daily option of a protein shake using either Grassfed Whey or Collagen Peptides mixed with herbs, seasonings, leafy greens and non-starchy vegetables that fit well within a keto plan! It is important to drive with fat so using a base of full fat canned coconut milk or nut milk with an add of fat from avocado or nut butter is key! 


1 Tbsp Almond Butter
1 tsp Vanilla Extract
1 pinch Cinnamon
1 cup unsweetened almond milk
2-3 ice cubes


Combine almond butter, vanilla extract, cinnamon, almond milk and ice cubes together in blender. Once well mixed whip in the protein for a moment just to incorporate.
Makes 1 serving
Nutrition per serving: 255 Calories, 29 grams of protein, 7 grams of Carbohydrate, 14 grams of fat
*Note this is a lower fat shake which may work well with a more indulgent day or higher fat at a prior snack or meal to compensate, ie if you had 10 macadamia nuts 3-4 hours prior. Also you could sub out coconut milk full fat 3oz canned with 5oz water to increase to 20+ grams of fat.
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