The Keto Library

Keto recipes where the numbers are calculated, not typed

A recipe collection you cook from on a normal week, with supermarket ingredients, grams and Celsius first, and an instant PDF download.

Every ingredient is matched to an entry in USDA FoodData Central. The macros are computed from the gram weights, and a validator refuses to build the book if a recipe does not pass its checks.

Checkout link and price still to be filled in

Pan seared salmon fillet with herb butter and green beans on baking paper

How one recipe is built

Show the work, not the claim

Most keto recipes on social media guess their numbers. This one can show its chain. Here is a recipe exactly as it appears in the book, followed by where each number comes from.

Sample page, layout and numbers as printed

Garlic butter salmon with green beans

One serving. 20 minutes. One pan.

Ingredients

  • Salmon fillet, raw150 g
  • Butter, salted15 g
  • Green beans, raw100 g
  • Olive oil5 g
  • Garlic, fresh5 g

Macros per serving

Energy
492 kcal
Fat
37.5 g
Protein
32.7 g
Carbohydrate
8.8 g
Fiber
2.8 g
Net carbs
6.0 g

Carbohydrate minus fiber and sugar alcohols. Computed from USDA FoodData Central entries.

Pro tip. Dry the fillet properly before it hits the pan. A wet surface steams instead of browning, and the crust is the whole point of this one.

Ingredient to number, in four steps

  1. 1

    Weigh the ingredient

    Every line in a recipe carries a gram weight. No cups as the source of truth, no handfuls, no medium sized anything.

  2. 2

    Match it to a database entry

    Each ingredient points at one entry in USDA FoodData Central, with its identifier stored alongside the recipe.

  3. 3

    Compute the macros

    Protein, fat, carbohydrate and fiber are scaled from the entry to the gram weight and summed per serving. Net carbs subtract fiber and sugar alcohols.

  4. 4

    Let the validator refuse

    If the totals do not reconcile with the energy value, or an ingredient has no match, the book does not build. The one documented exception is erythritol, which does not exist in USDA and is entered manually with a source note.

What is inside

A reference you cook from, not a list you scroll

TBD recipes across breakfast, lunch, dinner, snacks and sweets, and sauces and basics. Supermarket ingredients only.

  • Grams and Celsius first

    Cups and Fahrenheit follow in brackets, so the recipe works on either side of the ocean without a conversion tab open.

  • A pro tip on every recipe

    The one thing that decides whether the dish comes out right, written where you need it.

  • Storage and freezer notes

    How long it keeps, what to do with the rest, and whether it survives freezing.

  • Substitutions that hold up

    What to use when the shop is out, with the macro consequence noted where it matters.

  • Supermarket ingredients only

    No specialist orders, no ingredient you use once and then keep for two years.

  • Instant download PDF

    TBD pages, delivered by email the moment the payment clears. Readable on a phone, printable at home.

Eggs, avocado, butter, almonds, cheese and spinach laid out in a grid

Who it is for

Three situations this was built for

  • You are starting out and keep guessing

    You know roughly which foods fit and you still end up estimating carb counts at the counter. Here the counting is already done.

  • You cook for a household

    You need recipes that survive a normal supermarket run and that other people at the table will actually eat.

  • You track your macros

    You have logged enough recipes to know when the numbers do not add up. These reconcile, and you can see how.

Get the book

One book, one payment, immediate download

  • The full collection of TBD recipes as a single PDF
  • TBD pages, formatted for phone reading and for print
  • Gram weights and computed macros on every recipe
  • Pro tip, storage, freezer note and substitutions throughout
  • Lifetime access to the file you download

TBDEUR

Checkout link and price still to be filled in

Payment is handled by the hosted checkout, which supports iDEAL, credit card, Bancontact and PayPal. The download link is emailed immediately after payment.

Questions

Five things worth knowing

What format is it and how do I get it?
It is a PDF. After payment the checkout emails you a download link straight away, so you can open it on your phone within a minute.
Do I need special ingredients?
No. Everything is sourced from a normal supermarket. The only ingredient that sits outside the usual aisles is a granulated sweetener, and substitutions are listed where it appears.
Are the macros per serving or per recipe?
Per serving, with the serving count stated on the recipe. The gram weights are listed too, so you can recalculate for a different portion.
Is this suitable for someone new to keto?
Yes. The recipes assume ordinary kitchen skills, and the basics section covers the sauces and staples the rest of the book leans on.
Can I get a refund on a digital product?
Digital files are delivered instantly, so the statutory withdrawal right does not apply once the download has started. If the file does not arrive or will not open, write to TBD and it gets sorted.