Book Review: The Ketogenic Mediterranean Diet + BONUS FREE Grain-Free Bread Recipe


I received a copy of this book in exchange for an honest review.  The opinions expressed herein are 100% my own.  This post may contain affiliate links.  This means if you click on a link and purchase an item, I will receive a small commission which I will use to run this blog.


#ketogenic book review #recipes #health


I received this book several months ago when I was thinking about going “Keto.”  First I was scared.  I didn’t want to live such a restricted life.  Then I was intrigued.  Everything about ketogenesis was against what I was taught.  I was taught fat was bad.  Fat made you fat.  The thought of never having a french fry again, and eating major loads of fat each day.

Why would I do that? I wanted to be a fit mama!

Then I begin to digest this book.  I think I read it in detail 3 times.  I begin an in-depth study of this lifestyle, and what I learned was it wasn’t much different than what I was doing.  Yeah, the carbs are a bit lower and the fat way bit higher (scary) but it works with the intermittent fasting so one day (out of the blue) I decided to get it the good old fit mama try!  Overnight, I changed the way I ate.  I stocked my refrigerator full of full-fat cheeses, grass-fed butter, coconut oil, chicken legs, olives, low starch veggies and I gave it the good old try!

I chose all the foods based on his suggestions and looked deeply at the kinds of fats I was eating.  Monounsaturated was the highest priority followed by polyunsaturated, saturated and trans fat.

He teaches well.  He talks about the ketogenic lifestyle and why it’s beneficial.  Then he talks about how the Mediterranean diet is heart healthy and then combines the two elegantly into a masterful lifestyle option that I have grown to love.  I don’t buy into diets, but I have really enjoyed this new lifestyle.  It has opened a vastness that I never knew in the low-fat world.

He does a really great job in educating based on facts, not opinion, false claims, and pseudoscience.

He gives excellent suggestions on foods to buy in each macronutrient category, which I reference daily.

As a result of following this diet – which honestly, did take some getting used to.  I had a massive 7 lbs. the purge of water (WOW).  I must be super carb sensitive.  I thought that changing it up at the end would benefit me, but I have found a gem in the health and fitness world.  I love the Ketogenic lifestyle.

 I’m 3 lbs. away from my goal weight!


How the ketogenic lifestyle helps me #health #fitness


I follow his plan exactly.  I have set my macros based on his criteria and I track them using an iPad app.  I fast all day, and then plan my meal and track my macros.

I also train every day.

Under this plan, I have not been hungry.  My training sessions have been effective and efficient.  I don’t lack energy.  I am feeling really good and strong.  I feel better than I did with the fasting alone (and that’s amazing because I felt great with the fasting).

I am very happy with this lifestyle and plan to continue.

In chapter 10, he offers some excellent recipes – that work!  Imagine that!  After the great Ketogenic banana bread failure of 2017, I have been reluctant to try other ketogenic recipes.  I have tried a few in this book that came out great! I look forward to trying the others!

He includes meal plans.  I don’t like meal plans.  Meal plans (in my opinion) are restrictive, complicated and annoying.  Meal plans don’t force you how to learn on your own.  You teach a man to fish and let him do it.  I took his excellent advice and created my own meals.


FREE Almond Butter Bread Recipe

Almond butter bread



Yield: 24 small slices or 12 Large
Active Time:

This bread gives a crusty outside and moist soft interior!



3/4 cup almond butter or Peanut Butter (Peanut butter works well, too!)
1/4 cup peanut oil
3 eggs
1/4 cup full-fat greek yogurt
1 Tablespoon white vinegar
1/2 teaspoon baking soda

1/2 teaspoon salt

Grass-fed butter or Ghee for greasing pan


 1.  REHEAT OVEN TO 350 degrees and grease a bread pan with butter.

2.  Blend the almond butter, oil, eggs and yogurt in a blender or food processor until smooth.

3.  Add the rest of the ingredients and make sure to mix thoroughly.

4.  Pour batter into a bread pan and bake for 30-35 minutes until golden brown.


TIP: For the best almond butter, I recommend using fresh ground almonds with no other ingredients.  If this isn’t feasible for you (which it wasn’t for me), look for a brand with no other sugar like this almond butter.  To serve cut off a slice while it’s still hot and add a pat of butter.  DIVINE!  HEAVENLY!  Otherwise, wrap it in a towel and keep it on the counter for up to 3 days or in the fridge for up to a week.  If you want to make it into a dessert bread, add about a tablespoon of an erythritol-based sweetener and some dried coconut flakes in and on top of the mix!


Purchase The Ketogenic Mediterranean Diet


Are you interested in the Ketogenic lifestyle?

About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

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