FREE · INSTANT DOWNLOAD PDF · 86 PAGES

Boring keto, poured & blended.

Fifty-two keto smoothies and grab-and-go snacks you can actually make in five minutes — written by the coach behind 12,400 Keto Journey members. No xanthan gum, no "just one egg yolk and protein powder."

52recipes
Smoothies + snacks
<5min
Avg time per recipe
<6g
Net carbs per serve
86pages
Printable PDF
✓NO SPAM, EVER · ✓UNSUBSCRIBE 1-CLICK ·
9,400+ DOWNLOADS
✓
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CHOC-ALMOND
4gnet
BLEND TIME
45sec
◍
FAT BOMBS
14recipes
50+ Keto Smoothies & Snacks — Free Book
WHAT'S INSIDE

Four chapters, zero filler.

Every recipe is one or two pages. Full macro table, prep steps, and at least one ingredient swap if you're missing something.

CHAPTER 01
Morning smoothies
18 RECIPES · UNDER 5 MINUTES
The ones you make before your brain is fully on. Creamy, cold, blendable in 45 seconds.
CHAPTER 02
Post-workout shakes
12 RECIPES · HIGH PROTEIN
Protein-first blends that don't taste like chalk. Made to drink within 20 minutes of training.
CHAPTER 03
Grab-and-go bites
14 RECIPES · BATCH-FRIENDLY
Fat bombs, cheese crisps, seed bars. Make on Sunday, grab all week.
CHAPTER 04
Sweet finishers
8 RECIPES · DESSERT KETO
For the 9pm chocolate moment. Under 6g net carbs. Actually satisfying.
18 + 12 + 14 + 8 = 52 recipes
+ SHOPPING LIST + ROTATION PLAN + LOW-CARB DUPES
PEEK INSIDE

What an actual page looks like.

Send me the book ↗
CHAPTER ONE · #04 MORNING SMOOTHIES
Choc-almond power blend
4min
PREP TIME
320kcal
CALORIES
32g
FAT
4g
NET CARBS
INGREDIENTS · 1 SERVING
  • 240ml unsweetened almond milk
  • 2 tbsp almond butter
  • 1 tbsp cocoa powder, unsweetened
  • 1 tbsp MCT oil
  • ½ tsp vanilla extract
  • 4–5 ice cubes
Choc-almond power blend
1

Add almond milk to blender first — wet first prevents nut butter from welding to the blade.

2

Add almond butter, cocoa powder, MCT oil, and vanilla.

3

Drop in ice cubes. Blend 30–45 seconds until completely smooth.

4

Drink immediately or keep in fridge up to 4 hours (shake before drinking).

Olivia's tip Swap MCT oil for coconut cream if you want a thicker texture — adds 1g net carb but makes it spoon-thick.
Olivia Hayes
THE AUTHOR DAY 142
Olivia Hayes
FOUNDING COACH · KETO JOURNEY

Coached 1,200+ members through their first 30 days

Lost 18kg in 2023, kept it off — no rebound

Former pastry chef — knows exactly why sweet cravings hit

Writes the Friday Keto Letter, read by 9,400+ subscribers

A NOTE FROM OLIVIA

I wrote this because I quit three times first.

The first two times I tried keto, I lasted nine days. Not because I was weak — I was a pastry chef, I know how to cook. I quit because when I was hungry at 7am, I had no idea what to make that was actually fast, actually keto, and actually worth eating.

So I spent a year fixing that. I tested every smoothie and snack combination I could think of, cross-checked the macros, threw out the ones that tasted like compromise, and kept the 52 that passed the "would I actually make this on a Tuesday?" test.

The book is free because it should be free. It's the thing I wish someone had handed me before I quit. If it gets you through the first week, it's done its job. If you want more after that, we'll be here.

But start with the choc-almond blend on page 14. Trust me on that one.

— Olivia WRITTEN IN LISBON · APRIL 2026
BONUS STACK · INCLUDED WITH THE BOOK

Three little extras tucked in the back.

Not "sign up for the upsell" extras. Actual extras, in the same PDF, that make the recipes easier to use on a Tuesday.

BONUS 01
◐
The 7-day rotation plan
A printable week-grid that picks four smoothies and three snacks for you — so you don't have to decide every morning.
4 pages · printable YOURS · FREE
BONUS 02
◇
The smoothie shopping list
Everything you need for the first ten recipes, organised by aisle. A real one, not a content-marketing fake list.
4 pages · printable YOURS · FREE
BONUS 03
◯
Three "low-carb dupes"
How to remake your old comfort smoothies (banana-PB, mango-mint, chocolate shake) without the sugar crash.
4 pages · printable YOURS · FREE
READER NOTES

Quietly recommended on the community board.

4.8/5
★★★★★
428 RATINGS · 9,400 DOWNLOADS
I'm a four-time keto quitter. The choc-almond one and the salted vanilla shake basically replaced breakfast for two weeks. First time I made it past day 9.
Anaïs P.
Anaïs P.
Paris · Day 24 reader
The 'wet first' tip on page 13 saved my $50 blender. Genuinely. I'd been welding nut butter to the blades for six months.
Marcus T.
Marcus T.
Atlanta · Reader since Feb
Was expecting a recycled PDF. Got a real little cookbook with macros that match my tracker to the gram. I keep going back to it.
Sofía L.
Sofía L.
Mexico City · Day 60
The cheese-crisp chapter is dangerous. I've made it three times this week. Sending it to my mum.
Priya R.
Priya R.
London · Reader
I print one recipe a day and tape it inside the cabinet. By the time I've worked through chapter one I'll have actually learned to cook keto. Wild.
Sam O.
Sam O.
Auckland · Day 14
BEFORE YOU TYPE YOUR EMAIL

The honest questions.

The seven things people ask before they hand over an email address. Real answers, not marketing ones.

Still on the fence? Email olivia@ketojourney.fun — Olivia reads every one and replies within a day.
01 Is this actually free, or is there a catch? ›

Actually free. The book is the lead magnet — we'd love you to try the Keto Journey app afterwards, but you can take the PDF and never look back. We get that game.

02 Will you spam me? ›

No. You get one short email a week — the Friday Keto Letter — with a recipe, a reader question, and a one-line tip. Unsubscribe is a single click at the bottom of every email. We don't sell your address.

03 I've tried keto before and quit. Will this help? ›

Maybe. It's not a 90-day plan or a willpower test. It's 52 specific things you can put in your mouth when you're hungry that won't blow up your day. Most people who've quit before tell us it's the lack of effort that does it.

04 Do I need fancy ingredients? ›

No. About 80% of the recipes use ingredients from a regular grocery store — almond milk, eggs, cream cheese, nuts, cocoa. The MCT oil is the one item you might need to order, and there's a chapter that skips it entirely.

05 What format is the book? ›

An 86-page PDF, designed to read on a phone or tablet, but it prints clean too. Each recipe is one or two pages.

06 I'm vegetarian / dairy-free / nut-allergic. Is this for me? ›

Partially. About 28 of the 52 recipes are vegetarian, 14 are dairy-free, and most are nut-free or have a nut-free swap noted. The first page of each chapter labels what's safe at a glance.

07 Who is Olivia? ›

The founding coach at Keto Journey. Former pastry chef, recovering yo-yo dieter, lost 18kg in 2023 and kept it off. Writes the Friday Letter. Lives in Lisbon with too many cookbooks and a small dog called Sesame.