Basics: Meat, Egg or

CarbsPerServing:7g total



pound chicken, beef, or ham – cooked and cut according to preference


12 ounces tofu, firm drained very well


6              large eggs            2 tablespoons mayonnaise

1              tablespoon yellow           mustard

¼ cup chopped onion     ¼ cup chopped celery

2              tablespoons capers –

drained                3 tablespoons dill pickle                –             chopped

 How to Prepare:                                              

Note: chop meats to desired chunkiness after cooking. Leftovers work great! In a large bowl, mix desired main ingredient with remaining ingredients. Season to taste with salt and pepper. I like to add a little horseradish sauce to the ham or roast beef salad for some zip.

For egg salad: Mix everything but the eggs              well. Chop eggs to desired

chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce if desired. A squeeze of lemon also goes well.

For eggless salad: Mix everything but the tofu Squish tofu with your hands or with a fork until it breaks apart. Fold in with remaining ingredients. Eggless salad should sit for at least an hour, refrigerated, before serving. Lemon or a few drops soy sauce work great in tofu based salads.

**personal note*** Process meats find in a food processor for more of a

‘spread’ consistency. Don’t process with the remaining ingredients until you get the meat broken down almost to the size you want. The spreads work very well on lettuce leaves for roll-ups The chunky version works great over lettuce for a salad meal.

NOTES : Counts for tofu and eggs not included in totals… tofu is 10 carbs, eggs 3.6.

NOTE.  Most Ingredients in these recipes can be bought in good health food shops and grocery store.  If you have trouble finding something, feel free to exchange, but keep track of the carbs.

Find Keto Recipes at