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yourlifefun · 4 years ago

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20 Weight Loss Tips for Busy Moms

If you’re trying to seek out simple ways to CRUSH your weight loss goal this year, you’re in luck!

Three months ago I made a choice I won’t to be finally going to get healthy, reduce and be the happier, more energetic Mom I knew I'd be.

I made the selection once I started my weight loss journey, that I wanted this to be a lifestyle change, not another diet.

So after careful research, I made a choice I won’t to be going to meet my weight loss goal by implementing a coffee carbohydrate (carb) lifestyle.

A low carb lifestyle is where you reduce the number of carbs you consume during a day, which primarily comes from pasta, bread, starchy vegetables, and sugary food and drinks.

Instead of eating many carbs, you consume more protein, low carb vegetables, low carb fruit, and healthy fats.

Once you start reducing the number of carbs your body consumes, your body will start burning fat instead of carbs for energy.

When your body starts to burn fat instead of carbs for energy, you’ll start to scale back.

So what percentage carbs do I need to consume during a day to lose weight?

I’ve found that I even have how a better chance of losing weight if I keep my net carb consumption at or under 20 grams per day.

You may be able to keep your net carb consumption between 20 and 30 grams per day and still reduce.

You’ll get to experiment in conjunction together with your net carb consumption to figure out the internet carb count that works best for you.

You might be wondering, what are net carbs?

When you inspect the nutrition label on food and drinks, the nutrition label gives you the whole carbs in grams and thus the dietary fiber in grams per serving.

To calculate the grams of net carbs, you subtract the grams of dietary fiber from the grams of total carbs.

Some foods contain sugar alcohols.

When you eat something that contains sugar alcohol, you’re able to subtract the grams of sugar alcohol from the whole carbs also.

So if your favorite protein bar contains 15 grams of total carbs per serving and it contains 6 grams of dietary fiber per serving, then internet carbs per serving are 9 grams. The 9 grams of net carbs is what you'd wish to stay track of.

Once I started counting net carbs and commenced keeping track of what I want to be eating, I started seeing the extra pounds shed right off.

To help you begin on your weight loss journey, here are my 20 weight loss tips that I used to lose twenty pounds over the last three months.

20 WEIGHT LOSS TIPS:

20. DRINK NON-SUGARY DRINKS

Drinks like pop, sweet tea, sports drinks, and juices contain any sugar.

If you inspect the nutrition label, you’ll see that these kinds of drinks contain many net carbs.

Don’t waste your net carbs per day on one can of pop, once you'll save them for something you want.

A good rule of thumb – Don’t drink all of your net carbs away!

Healthy alternatives to sugary drinks are water, coffee, diet tea, and crystal light.

19. EAT HEALTHY SNACKS

Potato chips, tortilla chips, Cheez-Its, and crackers are filled with carbs.

Instead of consuming those unhealthy snacks, try making your snacks.

You can easily make your chips by using deli cheese slices.

To make your chips out of deli cheese slices:

• Preheat your oven to 350 degrees

• Line a baking sheet with parchment paper

• Use a pizza cutter to cut your cheese slices into 6 equal rectangles

• Lay your rectangles on your lined baking sheet ensuring they’re spaced about 1/2 inch apart

• Bake them within the oven for about 13-14 minutes (ovens may vary so you'll get to regulate your baking time)

Once your cheese chips are cool, remove them from your baking sheet and eat them by themselves or in conjunction together with your favorite low carb dip.

Make sure you store your extra cheese chips in an airtight container within the refrigerator so as that they keep.

I find that when the cheese chips have sat within the refrigerator for every day, they become stiffer, therefore, making it easier to use them as chips when eating my low carb dips.

18. MAKE VEGETABLE NOODLES

Since regular pasta is made from flour and wheat contains many net carbs, you'd wish to remain away from traditional pasta.

Instead of eating traditional pasta, make your noodles out of either cabbage or zucchini.

To make your noodles out of cabbage:

• Cut 1/2 a head of cabbage into noodle strips

• Melt 4 tablespoons of butter during a skillet

• Add your cabbage strips and a tablespoon of minced garlic to the skillet

• Cover and cook your cabbage noodles for about 8-10 minutes or until they’re cooked to your liking

To make your noodles out of zucchini:

• Use a spiralizer to cut your zucchini into noodles

• Then cut your zucchini noodles into spaghetti length pieces

• During a skillet bring oil and garlic to a simmer

• Add your zucchini noodles and cook them for about 5-7 minutes or until they’re cook to your liking

If you’re making low carb spaghetti, cook your sausage or hamburger, add your low carb sauce, then add the meat mixture on top of your cabbage or zucchini noodles for a delicious low carb meal.

17. BAKE WITH ALMOND FLOUR AND COCONUT FLOUR

Instead of baking with flour, start using almond flour and coconut flour to make your bread, pizza crust, pancakes, muffins, and desserts.

Many low carb recipes involve either almond flour or coconut flour and a couple of involving both.

There are many low carb breads, pizza crust, pancake and muffin recipes that call for almond flour.

Many low carb dessert recipes call for coconut flour.

I make these Awesome Keto Low Carb Pancakes that taste delicious and help me stay track of my weight loss.

I make this Awesome 90 Second Keto Bread that you simply can easily make within the microwave in 90 seconds to dine in conjunction together with your eggs for breakfast.

16. DRINK UNSWEETENED ALMOND MILK

Whole Milk, 2% Reduced-Fat Milk, and 1% milk contain around 12-13 grams of net carbs per 1 cup of milk.

Unsweetened Almond Milk contains but 1 gram of net carbs per 1 cup of milk.

Remember, if you'd wish to reduce by following a coffee carb diet, you don’t want to drink away the net carbs you've for the day.

Unsweetened Almond Milk could even be how better option and much of low carb recipes involve Almond Milk instead of milk, 2% Reduced-Fat Milk or 1% milk.

15. USE NO CALORIE SWEETENERS

Pure sugar is high in carbs with 8 grams of net carbs for each 2 teaspoon serving.

No calorie sweeteners contain but 1 gram of net carbs for each 1 teaspoon serving.

No calorie sweeteners are a healthy alternative to pure sugar with many no-calorie sweeteners cup for cup to pure sugar.

You can also use confectioners with no-calorie sweetener in place of confectioners’ sugar for your low carb dessert recipes.

14. EAT semi-sweet chocolate

When you get an appetite, instead of reaching for your favorite candy eat some semi-sweet chocolate instead.

Dark chocolate with a high percentage of cacao could even be an outstanding option when you’re following a coffee carb lifestyle because it's fewer net carbs per serving.

These semi-sweet chocolate chips have a lower percentage of cacao, however, they're sweetened with a no-calorie sweetener. The only part is, you'll eat 60 chocolate chips per serving at only 3 grams of net carbs!

13. EAT FRUIT LOW IN CARBS

To incorporate fruit into your low carb lifestyle, you’ll want to make sure you’re only eating fruit that's low in carbs.

Fruit with higher amounts of present sugars has higher carb content.

Fruit like grapes, oranges, apples, and blueberries have higher net carbs per serving. These are the fruits you'd wish to avoid.

Fruit like strawberries, raspberries, blackberries, and avocados have fewer net carbs per serving. These are the fruits you'll eat in moderation, just confirm you don’t over appear the hay.

12. EAT vegetable LOW IN CARBS

Vegetables contain less natural sugars and fewer carbs than fruit, however, there are still some vegetables you'd wish to avoid for your low carb lifestyle.

Vegetables like potatoes, sweet potatoes, corn, onions, carrots, and peas all contain higher net carbs per serving. These are the vegetables you'd wish to avoid.

To keep your carb intake low, only eat vegetables that are low in net carbs, like broccoli, cauliflower, cabbage, celery, cucumbers, white mushrooms, spinach, green leaf lettuce, radishes, kale, asparagus, zucchini, and bell peppers.

Make sure you always keep fresh fruit and vegetables available for a healthy snack. The only thanks to storing them in your refrigerator, is by keeping them in these Tupperware Fridge smart Containers so your fruit and vegetables keep longer.

11. EAT MORE PROTEIN

Meat, fish, eggs, and cheese are all excellent high-quality protein sources.

Higher protein consumption boosts your metabolism and reduces your appetite.

By consuming higher amounts of protein, you reduce your hunger levels which cause you to eat fewer calories.

High amounts of protein consumption also help fuel fat burning in your body.

10. DRINK MORE WATER

There are many benefits to drinking more water.

Drinking water increases your metabolism, provides you with more energy, boosts your system, helps you burn more calories, and acts as a suppressant when consumed before meals.

Many times once you think that that that you’re hungry, you’re just thirsty, so keep a bottle with you throughout the day, so you refill on water instead of extra carbs.

9. EAT SMALLER PORTION SIZES

Eating smaller portion sizes will assist you to consume fewer calories.

To scale back, your body must burn more calories than it’s consuming during a day.

One way to help you eat smaller portion sizes is to drink an outsized glass of water before each meal.

By drinking an outsized glass of water before each meal, you’ll be less likely to overeat.

8. EAT MORE OFTEN

Eating more often helps you reduce.

When you eat large meals only a few times each day, your metabolism slows down.

If you eat small meals or snacks throughout the day, you’ll keep your metabolism up, and successively you’ll burn more calories.

7. TRY INTERMITTENT FASTING

Intermittent fasting is once you favor refraining from eating food for a specific period of a short time.

So basically anytime you’re not eating food (by choice) you’re fasting.

Intermittent fasting is safe and has been around for a very while.

It simply allows your body to burn off excess body fat which is food energy that has been stored away.

When your body burns off excess body fat, you reduce.

6. Stand back FROM PROCESSED FOODS

Many processed foods contain added sugars and other additives that aren’t healthy for you.

Next time you attend the grocery, devour a box of pasta, and skim the ingredient label.

You’ll find that it takes several different ingredients to make one box of pasta.

Then attend the produce aisle and devour a head of cabbage. You’ll notice it doesn’t have an ingredient label simply because the only ingredient in real food is that the important food itself.

If you want to scale back, avoid processed foods all directly, and stick with real food.

5. EXERCISE

To help you reduce, confirm you’re exercising a minimum of a few of times hebdomadally.

Exercise stimulates your metabolism and helps you burn calories and body fat which accelerates your weight loss.

If you don’t have time to go to the gym, take a walk on your lunch break to urge some exercise in. You’ll feel much better, plus it'll assist you to meet with your weight loss goal.

4. GET ENOUGH SLEEP

Believe it or not, the amount of sleep you get each night affects your ability to scale back.

Not accessing least 7 hours of sleep each night can increase your appetite making your stomach think it’s hungrier than it is.

This often causes you to make poor choices like consuming more calories from convenience foods like food or other unhealthy snacks.

3. MAKE THIS a life-style CHANGE

If you'd wish to reduce and keep it off, you'd wish to start out with the mindset that this is often a lifestyle change instead of another diet.

Too repeatedly we continue diets to scale back, only to put all of the load back on once we’ve hit our weight loss goal.

If you’re going to exerting to make the specified changes to the food you eat to satisfy your weight loss goal, then you'd wish to form sure you’re during this for absolutely the better of the day.

2. KEEP TRACK OF YOUR PROGRESS

There are a couple of Apps I exploit that are great for helping you stay track in conjunction in conjunction with your weight loss.

The MyFitnessPal App helps you keep track of your daily weight, exercise, food intake, and water intake. It shows you your progress over a specific timeframe and congratulates you once you meet certain weight loss milestones.

The Carb Manager App helps you keep track of the food you eat in a day. You’ll easily use the App to look up internet carbs and nutritional information for nearly anything you eat, which helps you stay within your net carbs for the day. It even features a barcode scanner so you'll scan the barcode on your favorite food and drinks to urge internet carb count and nutritional information before you even purchase them at the shop.

1. FIND LOW CARB SNACK, MEAL & DESSERT IDEAS ON PINTEREST

There are numerous low carb snacks, meals, and dessert ideas on Pinterest.

Create a coffee carb board on Pinterest, then search for low carb recipes and pin away!

By reducing the number of net carbs you consume each day and by increasing the amount of healthy fat, protein, low carb vegetables and low carb fruit you consume, you’ll get on your due to losing weight in no time.

Once you reduce the number of net carbs your body consumes, your body will start burning stored fat instead of carbs, so you’ll start losing weight.

When you reduce the number of net carbs your body possesses to burn for energy, the only option your body has is to start out burning fat.

To help you steel oneself against your weight loss journey, here are some low carb kitchen staples that you’ll want to remain available, and so you'll make your low carb snacks, meals and desserts.

Low Carb Kitchen Staples:

• Almond Flour

• Coconut Flour

• Almond Milk

• No Calorie Sweetener

• Confectioners No Calorie Sweetener

• Copra oil

• Xanthan Gum

• Unsweetened chocolate

• Eggs

• Cheese

• Powdered spread

By keeping these kitchen staples available, it makes it very easy to make low carb snacks, meals and desserts that you simply won’t feel guilty about eating.

To give you slightly motivation to urge started on your weight loss journey, confirm you read my post on how I’m on track to urge purchased my weight loss. This small incentive is strictly what I needed to urge started on my weight loss journey and it'd just be the motivatio

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eggnogdoubt38-blog · 5 years ago

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Tuna Zucchini Casserole

Someone was once trying out for a job at a restaurant I worked at, who cooked a meal that had a course which paired fish with cheese. I don’t recall if he got the job or not, but I do remember someone in the kitchen muttering, “Everyone knows that fish and cheese don’t go together.” I don’t know who gave him that information, but everyone who has ever had a tuna melt knows that, indeed – yes – they do.

I’m not sure where the tuna melt came from, but it was always a favorite sandwich of mine. Sharp cheddar melted over a thick layer of tuna salad, spread on a piece of bread. I think we even made those in the GE toast oven when I was growing up, the one with a picture window and the two long black bars at the bottom, the longer one popping the oven door open with that familiar ker-clunk.

There’s also Tuna Noodle Casserole, which pairs the two seemingly incongruous ingredients, melded them in a baking dish, along with starchy noodles and a crunchy breaded topping.

I haven’t had one of those in years either, but when I got the book Six Seasons, and saw this recipe, I remembered how much I liked that combination, and hauled out my gratin dish, and picked up a couple of tins of tuna.

I love vegetables but am not especially creative with them and I often find vegetable cookbooks not super inspiring. I get them with high hopes about using them. But in the end, they languish on my shelf, testaments to unfulfilled aspirations. And I end up doing what I normally do; roast the vegetables in the oven with a little olive oil and salt, perhaps with a few branches of thyme or another herb.

Six Seasons, which is subtitled “A New Way with Vegetables,” really means it. It’s full of terrific ideas by Joshua McFadden that sprung out of the pages at me, with a similarly inviting ker–clunk. If you’ve ever wondered what to make with those funny looking rounds of kohlrabi at the market, or what to do with that half-head of celery you’ve got leftover from making stock, there’s a recipe for Celery, Sausage, Provolone, Olives, and Pickled Peppers, that he calls a “salad like an Italian hoagie, but without the roll.” The Braised Celery and Radicchio Salad with Perfect Roast Chicken also sounds worth trying, too. In fact, I may pick up a head at the market this morning, just to make that this weekend.

Similarly, this Tuna Zucchini Casserole recipe is meant to mimic Tuna Noodle Casserole, but without the carb-load of pasta, replacing it with healthier vegetables. And who doesn’t want to include more vegetables in their diet?

Admittedly, zucchini may not be in season where you are at the moment. If not, don’t worry. You could make this with roasted or braised broccoli, fennel, or rutabagas and parsnips. Another idea would be to braise some greens, like kale, Swiss chard, mustard greens, or collards, with some garlic (and perhaps a bit of bacon?), and bake the tuna and cheese on a bed of that.

This is closer to a gratin than a casserole. And when I pulled it out of the oven, I started digging into the crusty bits around the edges, where the cheese fused together between the baking dish and the zucchini, creating caramelized bits of vegetable sweetness. The cheese on top bubbled and had that familiar chewy texture. Next time I get the craving for tuna and melted cheese, which I think is going to be more frequently now that I’ve had a nostalgic taste of it, I’m going to pull out this recipe and make it again.

Tuna Zucchini Casserole

Print Recipe

Adapted from Six Seasons by Joshua McFaddenThis is a warming casserole that can be made in advance, and baked right before serving. Simply do all the steps through step 4 and refrigerate it, until ready to bake. It's best to let it come to room temperature before you do, so it heats evenly.It's perfect for lunch or dinner, along with a big green salad, and a glass of white wine.

1 1/2 pounds (680g) small zucchini or summer squash

2 1/2 teaspoons Kosher or sea salt

1 tablespoon extra-virgin olive oil, plus additional oil for preparing the zucchini

2 cups (200g) thinly sliced scallions or spring onions

1 1/2 teaspoons minced fresh thyme leaves

freshly ground black pepper

1/4 teaspoon red chili flakes

2 tins tuna, preferably packed in oil, light or dark (5 oz, 140g. each tin)

1 1/2 cups (130g) grated cheese, such as Comté, Gruyère, Emmenthal, extra-sharp cheddar, or Swiss cheese

1. Trim the ends off the zucchini and if small, slice them lengthwise. If they are larger, cut them into batons about 3/4 inch (2cm) thick. Place them in a colander and toss them with 2 teaspoons of salt. Let drain for 1 to 2 hours, shaking and turning them a few times, coaxing the excess water to drain away.

2. Heat the olive oil in a skillet over medium heat. Add the scallions, thyme, some freshly ground pepper, the chili flakes, and 1/2 teaspoon salt. Cook, stirring frequently, until the scallions are wilted and soft, about 3 minutes. Remove from heat and set aside.

3. Preheat the oven to 450ºF (230ºC). Blot the zucchini dry with a paper towel and toss them with a bit of olive oil on a baking sheet. (You can line the baking sheet with parchment paper for easier clean up if you want, or if you're parsimonious with the olive oil and are concerned they'll stick.) Spread them in an even layer, cut side down, and roast them in the oven just until tender, about 15 minutes, but don't cook them to mush.

4. Remove from the oven and place the zucchini in a single layer in a shallow baking dish or gratin dish that will fit them snugly in an even layer. Strew the scallions over the zucchini. Drain the tuna and flake it over the scallions and sprinkle the cheese evenly over the top.

5. Bake until the cheese is melted and starts to brown and the casserole is heated through, 10 to 15 minutes. Serve warm.

Source: https://www.davidlebovitz.com/melt-tuna-zucchini-casserole-six-seasons-gratin-cheese-recipe/

#read more #see more #check it out #interesting #learn more

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studyshrine7-blog · 6 years ago

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Tuna Zucchini Casserole

There’s also Tuna Noodle Casserole, which pairs the two seemingly incongruous ingredients, melded them in a baking dish, along with starchy noodles and a crunchy breaded topping.

Tuna Zucchini Casserole

Print Recipe

1 1/2 pounds (680g) small zucchini or summer squash

2 1/2 teaspoons Kosher or sea salt

1 tablespoon extra-virgin olive oil, plus additional oil for preparing the zucchini

2 cups (200g) thinly sliced scallions or spring onions

1 1/2 teaspoons minced fresh thyme leaves

freshly ground black pepper

1/4 teaspoon red chili flakes

2 tins tuna, preferably packed in oil, light or dark (5 oz, 140g. each tin)

1 1/2 cups (130g) grated cheese, such as Comté, Gruyère, Emmenthal, extra-sharp cheddar, or Swiss cheese

5. Bake until the cheese is melted and starts to brown and the casserole is heated through, 10 to 15 minutes. Serve warm.

Source: https://www.davidlebovitz.com/melt-tuna-zucchini-casserole-six-seasons-gratin-cheese-recipe/

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24hourchampagnediet-blog1 · 5 years ago

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Here are some easy, healthy dinner ideas for busy families

New Post has been published on https://bestrawfoodrecipes.com/here-are-some-easy-healthy-dinner-ideas-for-busy-families/

Here are some easy, healthy dinner ideas for busy families

Dear Nutritionist, I enjoyed your recipe suggestions last week. I’ve never heard of bento boxes before and my kids liked the idea and so we picked out boxes together and got started. So far so good! My problem is managing dinners when the kids play sports and have band practice. I just can’t think what to cook that’s fast so I’ve ended up doing take out a lot. Other nights, I do our traditional rice and veg with dahl or some meat in sauce because I know how to cook that but I know the rice makes me put on the weight. I’ve lost weight this summer and don’t want to gain it all back again! Do you also have recipes for healthy quick weeknight dinners? Thank you! Amani

Dear Amani, I hear you! This was the hardest time for me to manage my son’s diet when he was at home. After battling rush hour traffic and being on my feet all day, the last thing I wanted to do was cook a meal from scratch. But with a kid who was gluten, dairy, sugar, and preservative intolerant, the options were limited. As a result, I got really good at it. I’ll share some of my solutions — one of which is South Asian (my favourite food by the way)!

With mothers working outside the home now, really, who has time to stay home and cook healthy food from scratch? But convenience / take-out foods are loaded with unhealthy fats, excess sodium, highly processed starches, and sugars. And despite selling the “there’s veggies on it so it’s OK,” the standard take out pizza fare isn’t any better. But I have a hack for that, too!

Let’s jump right in.

The first thing you can do to make your life easier is make a seven-day meal plan. You can then do this again once you master the first one, to add variety. So at that point you have two meal plans of seven days each, and are only eating the same meal every two weeks. That’s enough variety for anyone.

Let’s start with seven days. It may seem cumbersome at first, but when we ritualize changes they stick. And this is the secret every fitness guru knows about weight management that we commoners seem to miss: you need to have a plan to succeed. This is especially so in an environment that is laden with overly processed convenience food everywhere you turn.

I will suggest a few recipes that make week nights easy, to get people started. You can supplement them with other ones if they suit you better. But you will need a plan and a grocery list. This grocery list will be a royal pain to generate at first, but you will put it on your phone and thereafter, you can get the same groceries every single week (or two, once you’re on a biweekly schedule).

That alone makes life so much more manageable — you know exactly what you are getting and where to get it. And, if you take advantage of the order online services grocery stores now offer and have a butcher for the meat, you can order and just pick up. There’s an hour or more of time saved and you do not have to walk through aisles and be tempted by foods you’re trying to avoid, or worse, wrestle with kids putting things in the cart that you really don’t want in the house.

Next — and this is key to your busy routine success — when you buy your groceries you will spend about one to two hours doing meal prep for the week. If this is totally overwhelming, I offer inexpensive classes online where I go through this weekly to demonstrate. Clients who sign up get a menu plan and grocery list in advance so they can be prepped for the class to cook together. It ends up being a lot of fun.

Doing the meal plan prep may seem like a huge chunk of your weekend, but you’ve just saved at least an hour shopping. And during the week you will save another hour running around after take-out or trying to get groceries and figure out what to eat. So a meal plan is really very efficient.

I find it’s a nice early Sunday afternoon ritual and I do it with music or audiobook/ podcast and a bit of kombucha or dry wine or sangria. I often talk to friends on the phone while I prep and sometimes we do it together on the phone or in person. This short time spent organizing ensures you have all your ingredients (and a few dishes) prepped for your meals in advance, making weeknights a breeze.

So on to some suggestions.

Homemade Tortilla Pizzas: These are a much healthier version of pizza that take about 10 minutes to make – if you cut up your ingredients and shred the cheese on the weekend when you get your groceries. (Home shredded cheese is much healthier and fresher.) These are made with a very thin crust, low carb flat bread I get called Protein Up. There are a variety of flavours. The kids may be able to handle more carbs than you and you could make theirs with a standard soft flour tortilla or whole wheat tortilla. If someone in the family is gluten-free, you can also use gluten-free tortillas.

The toppings you choose are completely up to you! My favourite is spinach, pesto, sundried tomato, artichoke, and feta or goat cheese. The great thing about these is the kids don’t have to agree on toppings and you don’t end up having anyone picking things off. It also puts the prep into each person’s hands, which makes things faster and gives the kids cooking skills that will stay with them for life. The key to this coming out right is to pre-bake the tortillas first. The entire recipe is done in less than 15 minutes. And if you pair it with a bag of Dole’s premixed salad kits (Greek or Italian have less sugar than others), you have an easy, fresh meal.

Fish Tacos: This is a great, delicious, gluten-free recipe if you use corn tortillas. If you want to go low-carb, it’s way easy to hack by just putting the ingredients in a bowl and eating it like a salad. And there’s no loss of flavour or texture in doing that with this recipe.

The only things to make ahead for this are the salsa, guacamole, and mango salsa, if you want them. Click on each for links to recipes. The salsas are better if they sit in the fridge a few days, so making ahead is perfect, and this gives you dips for your bentos. The entire dish takes only 15 minutes to whip up once that part is done.

If you’re not into making salsa by hand, try adding chopped red onion, pressed garlic, and finely diced cilantro (optional jalapeno finely diced) to a jar of store bought salsa (always get the unsweetened kind). Let this sit in the fridge a few days and you will be amazed how delish it is!

For anyone who has a family member who’s dairy intolerant, I substitute goat or sheep cheese and coconut or homemade cashew milk for cream.

Pasta Bolognese: This is a meal pretty much every person I’ve ever met likes. It can be made much healthier by using whole wheat or high fibre pasta for the kids and shirataki spaghetti noodles for you. These are found in Asian or specialty stores and they are a very good texture with no taste and zero carbs! The shirataki only need to brought to a boil to freshen them up, so it’s a 5 minute meal if you make your bolognaise sauce ahead.

You can put whatever you like in your Bolognese sauce, but the foundation should be a sugar-free, good quality tomato sauce. I like the Classico brand, but you can also just used canned pureed tomatoes and add your own oil and spices. I cook all my other ingredients (onion, carrot, garlic, sweet pepper, spinach, ground beef, spices) before adding the tomato sauce to simmer and reduce. Many people use ground veal or pork and celery in this, but it’s really up to you.

Instead of serving parmesan cheese as a topper, try nutritional yeast. It’s very high in B vitamins and it’s a very close substitute for that cheesy flavour. Serve with another pre-made salad mix with a higher quality italian or homemade oil/ vinegar dressing. I add baby tomatoes, olives, and red onion with a feta dressing to make this a nice greek salad.

Again, your pasta prep on the day of is super quick. Any leftover pasta sauce can get frozen for a quick heat up the next time you make this dish, so making double or triple will save you time and work going forward!

Chicken Korma with Parboiled Brown Rice: Before you moan and eyeroll about the disgusting stickiness that is most brown rice, let me tell you about a very well kept secret. Uncle Ben’s Instant Brown Rice. I am not kidding. This stuff is perfectly formed, long grain rice that retains its texture while taking only 10 minutes to cook! And, unlike basmati, any idiot can do it right.

Brown rice is known to be more nutritious, higher in fibre, and lower glycemic than white rice, owing to the bran, while parboiled rice is low glycemic and retains the nutrients, at the same time as being more palatable and easier to prepare. New research shows that cooking the rice with coconut (or possibly ghee or olive) oil and then refrigerating it overnight changes the starch and lowers the glycemic index even more. That means a modest portion of this staple food can be part of a low-carb diet when prepared this way.

You can also do cauliflower rice for yourself, if you want to stay ultra low-carb or keto. I’ve included links on how to make it.

Again, if you make extra korma and freeze it, you’re ahead of the game for the following weeks.

Some other suggestions I have for weeknights are make ahead chaplee kabobs with green beans, and turkey breast protein-up wraps with lettuce, and cranberry mayo, with a broccoli salad. These are just a few of the recipes I share in my meal prep meetup.

If all this sounds overwhelming, I urge you to remember you have to make something. At least having a plan will make sure they are good meals and you’re not eating out. You will know exactly what you are eating on each day, and so will the kids. This predictability really helps. While it may be a lot to get done the first few weeks, within a month you will get very good at your meal plan and you can add another week of recipes to it to make sure there is no boredom. And making it a habit will do more to get you into your skinny jeans than any amount of time spent at the gym!

OMG all this food writing is making me hungry! Until next week!

Namaste! Nonie Nutritionista

Nonie De Long is a registered orthomolecular nutritionist with a clinic in Bradford West Gwillimbury, where she offers holistic, integrative health care for physical and mental health issues. Check out her website here.

Do you have a question about health and wellness? Email [email protected]

Source link Keto Diet Dinner Ideas

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fuckyeahtattoogirls-blog1 · 5 years ago

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Here are some easy, healthy dinner ideas for busy families

New Post has been published on https://bestrawfoodrecipes.com/here-are-some-easy-healthy-dinner-ideas-for-busy-families/

Here are some easy, healthy dinner ideas for busy families

Let’s jump right in.

So on to some suggestions.

For anyone who has a family member who’s dairy intolerant, I substitute goat or sheep cheese and coconut or homemade cashew milk for cream.

You can also do cauliflower rice for yourself, if you want to stay ultra low-carb or keto. I’ve included links on how to make it.

Again, if you make extra korma and freeze it, you’re ahead of the game for the following weeks.

OMG all this food writing is making me hungry! Until next week!

Namaste! Nonie Nutritionista

Do you have a question about health and wellness? Email [email protected]

Source link Keto Diet Dinner Ideas

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iamkellyadams · 5 years ago

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21 Day Keto Diet Plan for weight loss (Keto Beginners)

The 21 Day Keto Meal Plan

The 21 Day Keto Meal Plan is a complete Keto meal plan program from us for beginners to jumpstart their keto journey. It’s designed to help you lose weight and boost your energy while eating delicious foods and cooking easy meals.

Keto Can Be Tough!

You want to stick to Keto, but you still have to go to work, look after your family, and live your life. But on top of all that, you now have to figure out how Keto works as well as learn how to create Keto meals daily.

That’s why we’re here to help. Instead of spending hours each week meal planning, figuring out what’s keto and what isn’t, and counting carbs, we do all the hard work for you!

Our goal is to make your Keto life easy and healthy…

This meal plan is designed to be under 20g net carbs per day. Calories range between 1000 and 1500 calories per day. All recipes come with nutritional data and are dairy-free (except for ghee) as well as Paleo and packed with whole foods ) no grains, no legumes, no artificial sugars).

This meal is easy on your pocket too, keeping it simple so that you do not have to shop for more than 30 ingredients each week or have leftovers.

How Many People is this Meal Plan Designed for?

The meal plan is designed for 2 adults eating lunch and dinner.

We aim for around 1000-1500 calories and under 20g net carbs for those 2 meals so that you can add in breakfast, snacks, or desserts if you wish as well.

You should of course, tailor the amount of food as well as the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What About Breakfast?

We know you love variety and don’t want to be bored on Keto, but we highly suggest finding a few breakfast recipes you enjoy and sticking to them. This will make your mornings so much faster and easier.

That’s why we make 3 breakfast suggestions per week (recipes are also included), but we leave it up to you to decide which one to eat each day.

What About Desserts?

While we suggest you don’t eat desserts or snacks regularly (so that you can break the habit and better regulate your insulin response), we also know that occasionally, you’ll want something.

For healthy Keto approved desserts – check out this amazing cookbook ‘Keto Sweets’ (for a limited time the publishers are giving away free print copies of this cookbook so make sure you grab a copy before they run out of stock.) Get your free copy of Keto Sweets, here.

Recommended Keto Resources

To achieve your weight loss and health goals, choosing the Keto lifestyle is a great option. Thousands of men and women, daily are adopting this amazing way to live life and bring positive permanent changes to their life. But the path is not easy, and the transition will test you and for that matter you need to be equipped with all the tools and resources required. Below is a list of recommended resources, which will catapult your keto journey to a different level of success.

The 28-Day Keto Challenge (For Beginners) – Most people on a new diet have no plan. They learn what to eat… and not to eat. They try new recipes…. But they DON’T have a daily plan to carry them through that critical first month. Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it? We have guided over 416,387 people to keto success … Simply follow this plan and you WILL succeed. The 28 Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left out on your own. Nothing is left to chance… Start your 28 Day Keto Challenge, here.

Keto Bread Recipes – Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to Follow a 100% Paleo or Ketogenic Diet…Enjoy Your Favorite Breads Again Without Worrying about Your Health, Your Blood Sugar… or Your Waistline! Get your copy of Keto Breads Cookbook, here.

Keto protein powder – This is our favorite brand, because its completely plant based (vegan). Delicious and cost effective, but you may choose differently just make sure its not loaded with hidden carbs.

Keto Greens – get your daily dose of vegetables in a glass, keeping track of macro nutrients is key to Keto success. But in that process most people forget to look after the essential micro-nutrients, which results in Keto Flu and other complications. With a glass of Organifi Green Juice, you’ll supplement all the necessary vitamins and minerals which are crucial for healthy weight loss.

Keto Alternative – Even though keto can be considered the holy grail for weight loss, but unfortunately for some women it becomes unsustainable and many just can’t follow this strict no carb regimen. For women who think going Keto isn’t their cup of tea, then I would recommend The Cinderella Solution. This is a super effective weight loss program, based on the concept of ‘flavor pairing’ which supercharges women metabolism and you can lose all the weight you want without eating all that fat. But sadly, it works for Women only. Check out how a pre-diabetic mom, discovered this female fat-loss code missed by modern medicine and lost 84lbs using 2 a simple 2-step ritual that 100% guarantees shocking daily weight loss.

Keto is MORE than just a diet?

We’re huge believers in eating a real food diet filled with nutrients. That’s why we’re dedicated to creating these amazing meal plans for you. However, living a fullfilled and healthy life is more than just diet. Your sleep, stress levels, community, and exercise levels all matter too.

WEEK 1 – Keto Meal Plan

Below is a brief overview of how the meal plan looks like. Later on you’ll find the full recipes.

Week 1 Breakfast Ideas

Traditional Keto Coffee

Keto Chocolate Hazelnut Muffins

Keto Bacon Mini Frittata

Day 1

Lunch – Bacon and Avocado Caesar Salad

Dinner – Chicken Mushroom Kale Casserole

Notes – Make enough Caesar dressing for Day 6 Lunch and Casserole for Day 3 Dinner

Day 2

Lunch – Lemon Pepper Tuna Salad

Dinner – Quick Ground Beef Stir-Fry

Day 3

Lunch – Simple Egg Salad

Dinner – Leftover Chicken, Mushroom and Kale Casserole

Notes – Make enough egg salad for Day 5 Lunch

Day 4

Lunch – Broccoli Bacon Salad with Fried Eggs

Dinner – Beef Teriyaki with Sesame and Kale

Note – Make enough beef teriyaki for Day 7 Dinner

Day 5

Lunch – Leftover Egg Salad Stuffed Cucumber Boats

Dinner – Pan Fried Tuscan Chicken Pasta

Day 6

Lunch – Garlic Shrimp Caesar Salad

Dinner – Apple Dijon Pork Chops with Roasted Broccoli

Day 7

Lunch – Chicken ‘Noodle’ Soup with Easy Side Salad

Dinner – Leftover Beef Teriyaki with Sesame and Kale

WEEK 1 RECIPES

Breakfast: Traditional Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 teaspoon of MCT oil (5 ml) (or more, if desired)

Instructions:

Place the coffee, ghee, and MCT oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve.

Calories: 143 Fat: 17 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g

Breakfast: Keto Chocolate Hazelnut Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (360 g)

1/2 cup of coconut oil (120 ml), melted (plus additional to grease the muffin pan)

1/2 cup of hazelnuts (100 g), chopped

4 large eggs, whisked

1/2 teaspoon of ground nutmeg (1 g)

1/4 teaspoon of ground cloves (1 g)

Stevia or low carb sweetener of choice, to taste

Dash of salt

1 teaspoon of baking soda (8 g)

3 oz of 100% dark chocolate (80 g), broken into small pieces

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with coconut oil or line with paper liners.

In a large bowl, mix to combine the almond flour, melted coconut oil, chopped hazelnuts, whisked eggs, ground nutmeg, ground cloves, stevia, salt, and baking soda.

Pour equal amounts of batter into the prepared muffin pan. Place equal amounts of the dark chocolate pieces into each muffin cup. Press the chocolate pieces into the batter.

Place the muffin pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when inserted into a muffin.

Remove the muffin pan from the oven and let cool before serving. Store any leftover muffins in an airtight container.

Calories: 282 Fat: 25 g Total Carbs: 6 g Fiber: 3g Sugar: 1 g Net Carbs: 3 g Protein: 8 g

Breakfast: Keto Bacon Mini Frittata

Prep Time: 10 mins Cook Time: 30 mins Yield: 4 servings

Ingredients:

Avocado oil, to grease a muffin pan

4 slices of bacon (112 g), diced

8 spears of asparagus (128 g), chopped small

2 Tablespoons chopped onions (30 g)

8 medium eggs, whisked

1/2 cup of coconut milk (120 ml)

Salt and pepper, to taste

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with avocado oil or line with paper liners.

In a medium skillet, saute the bacon over medium-high heat until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and drain on a paper towel-lined plate.

In a medium bowl, combine the cooked bacon, asparagus, and chopped onions with the eggs and coconut milk. Season with salt, to taste. Pour equal amounts of the egg mixture into the prepared muffin pan.

Place the muffin pan in the oven and bake for 25 to 30 minutes until the eggs are set but still slightly soft. Refrigerate any leftover muffins in an airtight container.

Calories: 460 Fat: 41 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 19 g

Week 1 Day 1

Lunch – Bacon and Avocado Caesar Salad

[Refrigerate half of the Caesar dressing for Day 6 Lunch (L6)] Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

4 slices of bacon (112 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

1 large avocado (200 g), sliced

For the Caesar dressing –

1/2 cup of mayo (120 ml)

2 Tablespoons of lemon juice (30 ml)

2 teaspoons of Dijon mustard (10 ml)

2 teaspoons of garlic powder (7 g)

Salt and pepper, to taste

Instructions:

Add the bacon to a large nonstick skillet over medium-high heat and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to cool.

In a large bowl, whisk to combine the mayo, lemon juice, mustard, and garlic powder. Season with salt and pepper, to taste. Refrigerate half of the Caesar dressing in an airtight container for Day 6 Lunch (L6).

Toss the remaining Caesar dressing with the romaine lettuce leaves. Add the cucumber and onion to the bowl and toss to combine.

Divide the salad between 2 plates and top each salad with equal amounts of cooked bacon and sliced avocado.

(Calories: 652 Fat: 65 g Total Carbs: 15 g Fiber: 9 g Sugar: 3 g Net Carbs: 6 g Protein: 10 g)

Dinner: Chicken Mushroom and Kale Casserole

[Refrigerate half of the casserole for Day 3 Dinner (D3)] Prep Time: 15 mins Cook Time: 40 mins Yield: 4 servings

Ingredients:

4 Tablespoons of avocado oil (60 ml), divided, to cook with (plus additional to grease the baking dish)

8 chicken thighs (with skin on) (1200 g)

1 medium onion (110 g), thinly sliced

3 cloves of garlic (9 g), minced or finely diced

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), sliced

2 oz of kale (56 g), stems removed and chopped

Salt and pepper, to taste

Instructions:

Preheat oven to 350°F (180°C). Grease a baking dish with avocado oil and set aside.

With a clean paper towel, pat dry the chicken thighs. Season each side of the chicken with salt and pepper.

Add 3 Tablespoons (45 ml) of avocado oil to a skillet over medium-high heat. Add the chicken to the skillet, skin side down, and cook until the skin is golden brown and crispy, about 5 to 8 minutes.

Carefully turn over the chicken and cook for an additional 1 to 2 minutes. Remove the chicken from the skillet and place skin-side up in the prepared baking dish.

Reduce the heat to medium-low and add the onion, garlic, and fresh rosemary to the same skillet with the cooking fat from the chicken and saute until the onion is soft, about 5 minutes. Add the mushrooms to the skillet and saute until softened, about 2 to 4 minutes. Place the onion mixture around the chicken thighs in the baking dish.

Place the baking dish in the oven and bake at 350°F (180°C) for 20 minutes.

Meanwhile, in a medium bowl, toss the kale with the remaining 1 Tablespoon (15 ml) of avocado oil.

Remove the baking dish from the oven and increase the heat to 400 F (200 C).

Place the kale around the chicken in the baking dish and return the baking dish to the oven.

Continue to bake at 400 F(200C) for an additional 5 minutes until the chicken is cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 165F (75C)

Remove the baking dish from the oven and season with salt and pepper, to taste. Refrigerate (or freeze) half of the casserole for Day 3 Dinner.

(Calories:553 Fat:42g Total Carbs:7g Fiber:2g Sugar:3g Net Carbs:5g Protein:35g)

WEEK 1 DAY 2

Lunch: Lemon Pepper Tuna Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cans of tuna (340 g), drained and flaked

2 Tablespoons of mayo (30 ml)

1 Tablespoon of Dijon mustard (15 ml)

2 teaspoons of lemon juice (10 ml) (or to taste)

4 cups of spinach (120 g)

2 Tablespoons of olive oil (30 ml)

1 large avocado (200 g), sliced

Dash of pepper

Instructions:

In a medium bowl, combine the tuna with the mayo, mustard, and lemon juice. Season with pepper, to taste.

In a large bowl, toss the spinach with the olive oil. Divide the spinach between 2 plates.

Divide the tuna salad in 2 and place on top of the spinach. Top the tuna salad with equal amounts of sliced avocado and serve.

(Calories: 614 Fat: 46 g Total Carbs: 11 g Fiber: 9 g Sugar: 1 g Net Carbs: 2 g Protein: 45 g)

Dinner: Quick Ground Beef Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

2 medium bell peppers (240 g), sliced

10 cherry tomatoes (170 g), chopped

1/2 medium onion (55 g), thinly sliced

3/4 lb of ground beef (338 g)

2 cloves of garlic (6 g), minced or finely diced

1 teaspoon of hot sauce (5 ml) (or to taste) (optional)

2 Tablespoons of fresh cilantro (2 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers, tomatoes, and onion to the skillet and stir-fry until slightly soft, about 5 minutes.

Add the ground beef to the skillet and stir-fry until browned, about 1 to 3 minutes.

Add the garlic, optional hot sauce, and fresh cilantro to the skillet and continue to stir-fry until the ground beef is cooked to your liking, about an additional 2 to 5 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 620 Fat: 50 g Total Carbs: 13 g Fiber: 4 g Sugar: 6 g Net Carbs: 9 g Protein: 30 g)

WEEK 1 DAY 3

Lunch: Simple Egg Salad

[Refrigerate half of the egg salad for Day 5 lunch] Prep Time: 10 mins Cook Time: 15 mins Yield 4: Servings

Ingredients:

12 medium eggs

1/2 medium onion (55 g), thinly sliced

1/2 cup of mayo (120 ml)

2 Tablespoons of Dijon mustard (30 ml)

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

Salt and pepper, to taste

Instructions:

In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

In a medium bowl, combine the chopped eggs and fresh onion with the mayo and mustard. Season with salt and pepper, to taste. Refrigerate half of the egg salad for Day 5 Lunch (L5).

In a large bowl, toss the romaine lettuce with the olive oil.

Divide the lettuce between 2 plates and top with equal amounts of the remaining egg salad.

(Calories: 590 Fat: 57 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 19 g)

Dinner: Leftover Chicken Mushroom and Kale Casserole

Prep Time: 5 mins |Cook Time: 0 mins | Yield: 2 Servings

Ingredients:

Leftover Chicken Mushroom and kale casserole from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover casserole to desired temp.

Divide the casserole between 2 plates and enjoy/

(Calories:553 Fat: 42g Total Carbs:7g Fiber: 2g Sugar 3g Net Carbs: 5g Protein: 35g)

WEEK 1 DAY 4

Lunch: Broccoli Bacon Salad with Fried Eggs

Prep Time: 10 Mins Cook Time: 20 Mins Yield: 2 Servings

Ingredients:

1/2 head of broccoli (225 g), broken into small florets

2 Tablespoons of coconut oil (30 ml), divided, to cook with

4 slices of bacon (112 g), diced

1/2 medium onion (55 g), thinly sliced

4 medium eggs

Salt and pepper, to taste

Instructions:

In a pot of salted water, parboil the broccoli until slightly tender, about 2 to 4 minutes. Remove the broccoli from the water and drain well.

In a large nonstick skillet, melt 1 Tablespoon (15 ml) of coconut oil over medium-high heat. Add the bacon and cook until crispy, about 3 to 4 minutes.

Add the onion to the skillet and saute until translucent, about 2 to 3 minutes.

Add the parboiled broccoli to the skillet and saute until desired softness, about an additional 2 to 4 minutes. Season with salt and pepper, to taste.

Meanwhile, in a medium skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil over medium heat. Add the eggs to the skillet and fry to your liking, about 3 minutes for a runny yolk and 5 to 6 minutes for a hard cooked yolk. Season with salt and pepper, to taste.

Divide the broccoli salad between 2 plates. Top each salad with 2 fried eggs and serve.

(Calories: 550 Fat: 48 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 22 g)

Dinner: Beef Teriyaki with Sesame and Kale

[Refrigerate half of the beef teriyaki for day 7 dinner] Prep Time: 10 mins Cook Time: 15 mins Yield: 4 Servings

Ingredients:

1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)

2 Tablespoons of applesauce (30 ml)

4 cloves of garlic (12 g), minced or finely diced

2 Tablespoons of fresh ginger (10 g), minced or finely diced

4 beef steaks (800 g), sliced

1 Tablespoon of sesame seeds (14 g)

1/4 cup of avocado oil (60 ml), to cook with

20 white button mushrooms (200 g), sliced

4 oz of kale (112 g), stems removed and chopped

2 teaspoons of sesame oil (10 ml) (or to taste)

Salt and pepper, to taste

Instructions:

In a bowl, whisk to combine the tamari sauce or coconut aminos, applesauce, garlic, and fresh ginger. Place the sliced steaks in the marinade and set aside.

In a large nonstick skillet, toast the sesame seeds over high heat until golden. Remove the sesame seeds from the skillet and set aside.

In the same large skillet, add the avocado oil over high heat. Add the mushrooms to the skillet and stir-fry until golden brown, about 3 to 5 minutes.

Add the steak and the marinade to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the kale and sesame oil to the skillet and continue to stir-fry until the beef is cooked to your liking and the kale is wilted, about an additional 1 to 3 minutes. Season with salt and pepper, to taste. Refrigerate half of the beef teriyaki for Day 7 Dinner.

Divide the remaining beef teriyaki between 2 plates. Garnish each plate with equal amounts of toasted sesame seeds and serve.

(Calories: 754 Fat: 62 g Total Carbs: 10 g Fiber: 3 g Sugar: 2g Net Carbs: 7g Protein: 38g)

WEEK 1 DAY 5

Lunch: Leftover Egg salad stuffed cucumber boats

Prep Time: 10 mins Cook Time: 0 Mins Yield: 2 Servings

Ingredients:

1 cucumber (220 g)

Leftover Simple Egg Salad from Day 3 Lunch (L3)

1 large avocado (200 g), sliced

Instructions:

Cut the cucumber in half lengthwise. Using a spoon, remove the cucumber seeds and discard.

Place cucumber boats on 2 plates and fill equal amounts of leftover egg salad. Top the egg salad with equal amounts of sliced avocado and enjoy.

(Calories: 564 Fat: 51 g Total Carbs: 11 g Fiber: 7 g Sugar: 2 g Net Carbs: 4 g Protein: 21 g)

Dinner: Pan-Fried Tuscan Chicken ‘Pasta’

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 medium eggs, whisked

2 teaspoons of garlic powder (7 g)

2 teaspoons of Italian seasoning (2 g)

1/4 teaspoon of salt (2 g) (plus additional, to taste)

Dash of pepper (plus additional, to taste)

2 chicken breasts (400 g), diced

2 Tablespoons of avocado oil (30 ml), to cook with

14 cherry tomatoes (238 g), chopped

1/4 cup of fresh basil leaves (8 g), chopped

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1 Tablespoon of olive oil (15 ml)

1 teaspoon of lemon juice (5 ml) (or to taste)

Instructions:

In a medium bowl, combine the eggs, garlic powder, Italian seasoning, salt, and pepper. Add the chicken to the bowl and combine until the chicken is completely covered with the egg mixture.

Add the avocado oil to a large skillet over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the tomatoes and fresh basil to the skillet and saute until the tomatoes are soft, about 2 to 3 minutes. Season with salt and pepper, to taste.

Meanwhile, in a separate bowl, toss the zucchini “pasta” with the olive oil and lemon juice.

Divide the zucchini “pasta” between 2 plates. Top the “pasta” with equal amounts of the chicken and serve.

(Calories: 671 Fat: 45 g Total Carbs: 8 g Fiber: 2 g Sugar: 5 g Net Carbs: 6 g)

WEEK 1 DAY 6

Lunch: Garlic Shrimp Caesar Salad

Prep Time: 5 Min Cook Time: 10 Min Yield: 2 Servings

Ingredients:

2 Tablespoons of olive oil (30 ml), to cook with

1 lb of shrimp (450 g), defrosted if frozen, peeled and deveined

1 teaspoon of garlic powder (3 g)

1/2 teaspoon of onion powder (1 g)

Leftover Caesar dressing from Day 1 Lunch (L1)

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

Salt and pepper, to taste

Instructions:

Add the olive oil to a large skillet over medium-high heat. Add the shrimp, garlic powder, and onion powder to the skillet and saute until the shrimp are cooked through and opaque, about 2 to 5 minutes. Season with salt and pepper, to taste,

In a large bowl, toss the leftover Caesar dressing with the romaine lettuce and sliced cucumber.

Divide the salad between 2 plates. Top each plate with equal amounts of shrimp and enjoy.

(Calories: 582 Fat: 43 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 47 g)

Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the pork chops –

2 pork chops (320 g)

6 Tablespoons of ghee (90 ml), divided

2 Tablespoons of applesauce (30 ml)

2 Tablespoon of Dijon mustard (30 ml)

Salt and pepper, to taste

For the roasted broccoli –

1/2 head of broccoli (225 g), broken into small florets

1 Tablespoon of olive oil (15 ml)

Salt, to taste

Instructions:

For the pork chops –

Generously season the pork chops with salt and pepper.

In a large skillet, 4 Tablespoons (60 ml) of melt the ghee over high heat. Using tongs, place the pork chops on their sides with the fat in direct contact with the skillet. Render until the fat is brown and crispy.

Reduce the heat to medium-high and place the pork chops flat in the skillet. Cook the pork chops for 3 minutes on one side and turn over to cook for an additional 3 to 5 minutes. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare. Remove the pork chops from the skillet and let rest for 3 to 5 minutes.

Meanwhile, on the stovetop or in the microwave, melt the remaining 2 Tablespoons (30 ml) of ghee. In a small bowl, combine the melted ghee with applesauce and mustard. Season with salt and pepper, to taste.

Place the pork chops on 2 plates and serve with equal amounts of the Dijon sauce.

For the roasted broccoli –

Preheat the oven to 450 F (230 C).

In a large bowl, toss the broccoli with the olive oil. Season with salt, to taste. Place the broccoli in a single layer on a rimmed baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the broccoli is slightly crispy and cooked to your liking

Divide the roasted broccoli between 2 plates and serve

(Calories: 717 Fat: 63 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 37 g)

WEEK 1 DAY 7

Lunch: Chicken ‘Noodle’ Soup with Easy Salad

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients: For the chicken “noodle” soup –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1/4 medium onion (28 g), thinly sliced

3 cups of chicken broth (720 ml)

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1/4 cup of fresh cilantro (4 g), chopped

Salt and pepper, to taste

For the side salad –

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Instructions:

In a saucepan, melt the coconut oil over medium-high heat. Add the chicken and onion to the saucepan and saute until the chicken is browned, about 2 to 4 minutes.

Add the chicken broth to the saucepan and increase the heat to high to bring the broth to a boil. Continue to boil until the chicken is cooked through, about 3 to 5 minutes.

Add the zucchini “noodles” and fresh cilantro to the saucepan and continue to boil for an additional 1 minute. Season with salt and pepper, to taste.

Meanwhile, in a medium bowl, toss the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 plates.

Divide the soup between 2 bowls and serve with the side salad.

(Calories: 498 Fat: 40 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Leftover Beef Teriyaki with Sesame and Kale

Ingredients:

– Leftover Beef Teriyaki with Sesame and Kale from Day 4 Dinner (D4)

Instructions:

On the stovetop or in the microwave, reheat the leftover beef teriyaki to desired temperature.

Divide the beef teriyaki between 2 plates and enjoy.

(Calories: 714 Fat: 59 g Total Carbs: 8 g Fiber: 2 g Sugar: 2 g Net Carbs: 6 g Protein: 37 g)

WEEK 2 – Keto Meal Plan

Week 2 Breakfast Ideas

Keto Coconut Coffee

Chicken and Bacon Sausages

Turkey and Vegetable Skillet

Week 2 Day 1

Lunch: Turkey and Vegetable Skillet

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Week 2 Day 2

Lunch: Lemon Blue Berry Chicken Salad

Dinner: Easy Keto Chili

Week 2 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Dinner: Pork and Cashew Stir Fry

Week 2 Day 4

Lunch: Spicy Saute Tossed with Avocado

Dinner: Leftover Keto Chili

Week 2 Day 5

Lunch: Spanish Omlette

Dinner: Chicken Broccoli Casserole

Week 2 Day 6

Lunch: Leftover Spanish Omelette with Side Salad

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Week 2 Day 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Zucchini Pasta’

Dinner: Leftover Chicken Broccoli Casserole

WEEK 2 RECIPES

Breakfast: Keto Coconut Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 Tablespoon of coconut oil (15 ml)

Instructions:

1. Place the coffee, ghee, and coconut oil in a blender and blend until fully combined. 2. Divide the coffee between 2 mugs and serve.

(Calories: 179 Fat: 21 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g)

Breakfast: Chicken and Bacon Sausages

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 servings

Ingredients:

2 slices of bacon (56 g), diced

1 lb of ground chicken (450 g)

1 medium egg, whisked

2 Tablespoons of Italian seasoning (6 g)

2 teaspoons of garlic powder (7 g)

2 teaspoons of onion powder (5 g)

Salt and pepper

Instructions:

Preheat oven to 425 F (220 C). Line a rimmed baking tray with aluminium foil or parchment paper and set aside.

In a small skillet, saute the diced bacon until crispy, about 2 to 4 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to drain.

In a large bowl, combine the cooked bacon, ground chicken, whisked egg, Italian seasoning, garlic powder, and onion powder. Season with salt and pepper. Form the chicken mixture into 12 (1/2-inch or 1.25 cm) think patties. Place the patties on the prepared baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the patties are cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 170 F (76 C).

Let the sausages cool slightly before serving. Refrigerate any leftovers in an airtight container.

(Calories: 370 Fat: 21 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 40 g)

WEEK 2 DAY 1

Lunch: Turkey and Vegetable Skillet

[Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3)] Prep Time: 10 mins Cook Time: 20 mins Yield: 2 servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook with

2 lbs of turkey breasts (900 g), diced (or ground turkey)

8 slices of bacon (224 g), diced

1 medium onion (110 g), thinly sliced

2 cups of spinach (60 g), chopped

3 spears of asparagus (48 g), chopped

2 Tablespoons of fresh thyme (6 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and bacon to the skillet and saute until slightly browned, about 5 to 7 minutes.

Add the onion, spinach, asparagus, and fresh thyme to the skillet and saute for an additional 10 minutes until the turkey and bacon are cooked through and the vegetables are soft. Season with salt and pepper, to taste. Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3).

Divide the remaining turkey and vegetables between 2 plates and serve.

(Calories: 674 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

For the pan-seared pork tenderloin –

1 lb of pork tenderloin (450 g)

2 Tablespoons of coconut oil (30 ml), to cook pork with

Salt and pepper, to taste

For the garlic spinach saute –

2 Tablespoons of olive oil (30 ml), to cook spinach with

6 cloves of garlic (18 g), minced or finely diced

8 cups of spinach (240 g)

Salt, to taste

Instructions:

For the pork tenderloin –

Generously season the tenderloin with salt and pepper.

In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the tenderloin to the skillet and sear on all sides, about 1 to 2 minutes per side.

Reduce heat to medium and continue to cook until done to your liking, about 6 to 8 minutes for medium-rare and 10 minutes for medium. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare and 150 F (66 C) for medium. Remove the tenderloin from the skillet and let rest for 3 to 5 minutes before slicing.

Divide the sliced tenderloin between 2 plates and serve.

For the garlic spinach saute –

Add the olive oil to a large skillet over medium-high heat. Add the garlic to the skillet and saute until fragrant, about 30 seconds.

Add the spinach to the skillet and saute until wilted, about 1 to 3 minutes. Season with salt, to taste.

Divide the sauted spinach between 2 plates and serve.

(Calories: 548 Fat: 37 g Total Carbs: 7 g Fiber: 4 g Sugar: 0 g Net Carbs: 3 g Protein: 51 g)

WEEK 2 DAY 2

Lunch: Lemon Blue Berry Chicken Salad

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

10 blueberries (5 g) (or other berry, of choice)

Salt and pepper, to taste

For the dressing –

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml) (or to taste)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 5 minutes. Season with salt and pepper, to taste.

In a large bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with the romaine lettuce. Add the cooked chicken, cucumber, onion, and blueberries to the bowl and toss to combine.

Divide the salad between 2 plates and serve.

(Calories: 467 Fat: 38 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Easy Keto Chili

[Refrigerate half of the chili for Day 4 Dinner (D4)] Prep Time: 10 mins Cook Time: 70 mins Yield: 4 servings

Ingredients:

3 Tablespoons of avocado oil (45 ml), to cook with

2 medium bell peppers (240 g), diced

1 medium onion (110 g), thinly sliced

10 white button mushrooms (100 g), chopped

2 lbs of ground beef (900 g)

2 teaspoons of cumin powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste)

1 teaspoon of ground coriander (2 g)

2 cups of beef broth (480 ml)

1 can of diced tomatoes (14 oz or 400 g)

2 cloves of garlic (6 g), minced or finely

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large pot over medium-high heat. Add the bell peppers, onion, and mushrooms to the pot and saute until the vegetables are soft and slightly browned, about 6 to 8 minutes.

Add the ground beef, cumin, chili powder, and ground coriander to the pot and saute until the ground beef is browned, about 4 to 5 minutes.

Add the beef broth and diced tomatoes to the pot and bring to a boil.

Reduce the heat to a simmer and cook, partially covered, for 45 to 55 minutes, stirring occasionally.

Remove the lid and add the garlic to the pot. Continue to cook, uncovered, for about 10 minutes or until the chili reaches desired consistency. Season with additional salt and pepper, to taste. Refrigerate half of the chili for Day 4 Dinner (D4).

Divide the remaining chili between 2 bowls and serve.

(Calories: 751 Fat: 59 g Total Carbs: 12 g Fiber: 4 g Sugar: 6 g Net Carbs: 8 g Protein: 40 g)

Week 3 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

– Leftover Turkey and Vegetable Skillet from Day 1 Lunch (L1)

Instructions:

On the stovetop or in the microwave, reheat the leftover turkey and vegetables to desired temperature.

Divide the turkey and vegetables between 2 plates and enjoy.

(Calories: 675 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pork and Cashew Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45 ml), divided, to cook with

1 medium egg, whisked

1 medium bell pepper (120 g), sliced

1/2 medium onion (55 g), thinly sliced

1 and 1/2 oz of cashews (42 g) (or nut of choice)

3/4 lb of pork tenderloin (338 g), thinly sliced

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

2 teaspoons of sesame oil (10 ml) (or to taste) (optional)

1 teaspoon of chili oil (5 ml) (or to taste) (optional)

2 cloves of garlic (6 g), minced or finely diced

1 Tablespoon of fresh ginger (5 g), minced or finely diced

Salt and pepper, to taste

Instructions:

In a large nonstick skillet, melt 1 Tablespoons (15 ml) over medium heat. Add the egg to the skillet and scrambled until fully cooked, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the scrambled egg from skillet and set aside.

In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over medium-high heat. Add the bell pepper, onion, and cashews to the skillet and stir-fry until the vegetables are soft, about 4 to 6 minutes.

Add the tenderloin to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the scrambled egg, tamari sauce or coconut aminos, optional chili oil, optional sesame oil, garlic, and fresh ginger to the skillet and continue to stir-fry until the pork is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 629 Fat: 46 g Total Carbs: 15 g Fiber: 2 g Sugar: 4 g Net Carbs: 13 g Protein: 43 g)

Week 4 Day 4

Lunch: Spicy Saute tossed with Avocado

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 Servings

Ingredients:

1 chicken breast (200 g), diced

1 Tablespoon of garlic powder (10 g)

1 teaspoon of salt (5 g) (plus additional, to taste)

1/2 Tablespoon of onion powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste) (optional)

Dash of pepper (plus additional, to taste)

1 Tablespoon of avocado oil (15 ml), to cook with

1 large avocado (200 g), chopped

1 medium bell pepper (120 g), chopped

1/2 cucumber (110 g), chopped

1/4 medium onion (28 g), thinly sliced

2 Tablespoons of olive oil (30 ml)

1 teaspoon of mustard (5 ml)

Instructions:

In a small bowl, toss to combine the chicken with the garlic powder, salt, onion powder, optional chili powder, and pepper.

Add the avocado oil to a large skillet over medium-high heat. Add the seasoned chicken to the skillet and salt until cooked through, about 5 minutes.

In a medium bowl, toss the cooked chicken, avocado, bell pepper, cucumber, and onion with the olive oil and mustard. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 576 Fat: 46 g Total Carbs: 18 g Fiber: 9 g Sugar: 5g Net Carbs: 9g Protein: 27g)

Dinner: Leftover Easy Keto Chili

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

Leftover Easy Keto Chili from Week 2 Day 2 Dinner.

Instructions:

On the stovetop or or in the microwave, reheat the leftover chili to desired temperature

Divide the chili between 2 bowls and enjoy.

Calories: 751 Fat 59g Total Carbs: 12g Fiber: 4g Sugar: 6g Net Carbs: 8g Protein: 40g

WEEK 2 DAY 5

Lunch: Spanish Omlette

[Refrigerate half of the omelette for Day 6 Lunch] Prep Time: 15 mins Cook Time: 30 mins Yield 4 Servings

Ingredients:

3 Tablespoons of olive oil (45 ml), to cook with (plus additional to grease the baking dish)

1/2 head of cauliflower (300g), broken into small florets

2 medium bell peppers (240g), thinly sliced

1/2 medium onion (55g), thinly sliced

10 medium eggs, whisked

1/4 cup of coconut cream (60 ml)(from the top of a refrigerated can of coconut milk)

1/4 cup of fresh parsley (4g), chopped

1 large avocado (200g), sliced

Salt and pepper, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 9-inch (23cm by 23 cm) baking dish with olive oil and set aside.

In a pot of salted water, parboil the cauliflower until slightly tender, about 2 minutes. Remove the cauliflower from the water and drain well.

Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the bell pepper and onion to the skillet and saute until the vegetables are soft, about 6 to 8 minutes. Season with salt and pepper, to taste. Set aside and cool slightly.

In a large bowl, combine the parboiled cauliflower and sauteed vegetables with the whisked eggs, coconut cream and fresh parsley. Pour the egg mixture into the greased baking dish.

Place the baking dish in the oven and bake for 20 minutes until the eggs are set but still slightly soft.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the omelette Week 2 Day 6 Lunch.

Divide the remaining omelette between 2 plates and top with equal amounts of sliced avocado.

(Calories: 473 Fat: 38g Total Carbs: 17g Fiber: 10g Sugar: 5g Net Carbs: 7g Protein: 19g)

Dinner: Chicken Broccoli Casserole

[Refrigerate half of the casserole for Day 7 Dinner] Prep Time: 10 mins Cook Time: 75 mins Yield: 4 Servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook chicken with

4 chicken breasts (800g), diced

1 head of broccoli (450g), broken into small florets

1/2 head of cauliflower (300g), broken into small florets

1/2 medium onion (55g), thinly sliced

4 white button mushrooms (40g), sliced

1 tablespoons of garlic powder (10g)

3 Tablespoons of fresh thyme (9g), chopped

2 Tablespoons of fresh parsley (2g), chopped

1 cup of coconut cream (240 ml) (from the tops of 2 refrigerated cans of coconut milk)

2 Tablespoons of ghee (30 ml), melted

Salt and Pepper, to taste

Instructions:

Preheat oven to 350F (175C)

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 to 15 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked chicken, broccoli, cauliflower, onion, mushrooms, garlic powder, fresh thyme and fresh parsley with the coconut cream.

Cover the bottom of a large baking dish with the melted ghee. Pour the chicken mixture into the baking dish.

Place the baking dish in the oven and bake for 1 hour until the vegetables are soft to your liking.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the casserole for Day 7 dinner.

Divide the remaining casserole between 2 plates and serve.

(Calories: 759 Fat:53g Total Carbs: 17 g Fiber:6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 2 DAY 6

Lunch: Leftover Spanish Omelette with Side Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

1 head of romaine lettuce (200g), chopped

3 Tablespoons of olive oil (45ml)

1 Tablespoon of lemon juice (15 ml)

Leftover Spanish Omelette from Day 5 Lunch

Instructions:

In a large bowl, toss to combine the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 bowls.

In the oven or microwave, reheat the leftover omelette to desired temperature.

Divide the omelette between 2 plates and enjoy with the side salad.

(Calories: 511 Fat 45g Total Carbs: 12g Fiber: 5g Sugar:6g Net Carbs: 7g Protein: 18g)

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Prep Time: 10 min Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the garlic ghee salmon –

2 filets of salmon (with skin on), fresh or frozen (340g), defrosted if forzen

1 Tablespoon of ghee (15ml), melted

4 cloves of garlic (12g), minced or finely diced

2 teaspoons of lemon juice (10 ml)

Salt, to taste

For the leek asparagus ginger saute –

2 Tablespoons of avocado oil (30ml), to cook with

10 spears of asparagus (160g), chopped

1 leek (90g), sliced

1 Tablespoon of lemon juice (15ml)

2 teaspoons of ginger powder(4g)

Salt, to taste

Instructions:

Preheat oven to 400F (200C). Place each salmon filet on a separate piece of aluminium foil of parchment paper.

In a small bowl, combine the melted ghee, garlic, and lemon juice. Season with salt, to taste. Cover each salmon filet with equal amounts of the ghee mixture. Tightly fold the aluminium foil or parchment paper into packets. Place the packets on a baking sheet.

Place the baking sheet in the oven and bake for 10 minutes. Open each packet and continue to bake for an additional 10 minutes until the salmon is cooked through and flakes easily. Remove the salmon from the oven and let cool slightly.

Meanwhile, add the avocado oil to a large skillet over medium-heat. Add the asparagus and leek to the skillet and saute until the vegetables are soft, about 8 to 10 minutes.

Add the lemon juice and ginger powder to the skillet and saute for an additional 1 to 2 minutes. Season with salt, to taste.

Divide the saute between 2 plates and top each plate with a salmon filet.

(Calories:682 Fat: 51g Total Carbs: 15g Fiber: 4g Sugar: 5g Net Carbs: 11g Protein: 43g)

WEEK 2 DAY 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Pasta’

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

8 oz of smoked salmon (224 g), diced

2 zucchinis (240g), spiralized or use a peeler to create noodle-like strands

1/4 cup of mayo (60ml)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the smoked salmon to the skillet and saute until slightly browned, about 2 to 3 minutes.

Add the zucchini ‘pasta’ to the skillet and saute until soft. about 1 to 2 minutes.

Add the mayo to the skillet and stir well to combine.

Divide the smoked salmon ‘pasta’ between 2 plates and serve.

(Calories: 470 Fat: 42g Total Carbs: 4g Fiber: 1g Sugar: 2g Net Carbs: 3g Protein: 21g)

Dinner: Leftover Chicken Broccoli Casserole

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Chicken Broccoli Casserole from Day 5 dinner

Instructions:

In the oven or microwave, reheat the leftover chicken brocolli casserole to desired temperature.

Divide the casserole between 2 plates and enjoy.

(Calories: 759 Fat: 53g Total Carbs: 17g Fiber: 6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 3 – KETO MEAL PLAN

Breakfast Recipes:

Frothy Keto Coffee

Keto Breakfast Stack

Keto Apple Cinnamon Muffins

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Dinner: Keto Cottage Pie

Week 3 Day 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Week 3 Day 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

Dinner: Easy Salmon Curry

Week 3 Day 4

Lunch: Baked eggs in avocados

Dinner: Leftover Keto Cottage Pie

Week 3 Day 5

Lunch: Leftover mini spinach meatloaves with avocado salad

Dinner: One-pot pork and cabbage stew

Week 3 Day 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Dinner: Zucchini beef saute with garlic and cilantro

Week 3 Day 7

Lunch: Chicken hash with coconut dijon sauce

Dinner: Leftover one pot and cabbage stew

WEEK 3 RECIPES

Breakfast recipes: Frothy Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cups of black coffee (480ml)

1/4 cup of unsweetened coconut milk or unsweetened almond milk (60 ml)

2 Tablespoon of coconut oil (15 ml)

Instructions:

Place the coffee, coconut milk or almond milk, ghee, and coconut oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve

(Calories: 190 Fat: 22g Total Carbs: 0g Fiber: 0g Sugar: 0g Net Carbs: 0g Protein: 0g)

Breakfast: Keto Breakfast Stack

Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

4 slices bacon (112g)

1/4 lb of ground pork (110g)

1/4 lb of ground chicken (110g)

1 medium egg, whisked

2 teaspoons of Italian seasoning (2g)

1 teaspoon of salt (5g)

1/4 teaspoons of black pepper (1/2g)

2 large portobello mushrooms (or other mushrooms), stems removed

1 avocado, sliced

Instructions:

In a large skillet, saute the bacon over medium-high heat until crispy, about 4 to 5 minutes. Remove the bacon from the skillet and place on a paper towel-lined plate to drain. Reserve the bacon grease.

In a medium bowl, combine the ground pork, ground chicken, whisked egg, Italian seasoning, and salt. Form the mixture into 4 thin patties.

Place the patties in the skillet with the reserved bacon grease and fry over medium-high heat until fully cooked, about 2 to 4 minutes per side. Removed the cooked patties from the skillet and set aside.

Place the mushrooms in the same skillet and cook over medium-high heat until soft to your liking, about 2 to 3 minutes per side. Remove the mushrooms from the skillet and set aside.

To assemble, place each mushroom on a plate and stack with 2 patties, 3 avocado slices, and 2 slices of bacon. Serve the breakfast stack with any remaining avocado slices.

(Calories: 680 Fat: 54g Total Carbs: 13g Fiber: 8g Sugar: 2g Net Carbs: 5g Protein: 38g)

Breakfast: Keto Apple Cinnamon Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (180g)

1/2 cup of ghee (120ml), melted (plus additional to grease the muffin pan)

1/4 cup of applesauce (60ml)

1 teaspoon of lemon juice (5ml)

3 medium eggs, whisked

3 tablespoons of cinnamon powder (18g)

1 teaspoon of nutmeg (2g)

1/4 teaspoon of ground cloves (1g)

1 teaspoon of baking soda (4g)

Stevia or low carb sweetener of choice, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 12-cup muffin pan with melted ghee or line with paper liners.

In a large bowl, combine the ingredients until smooth. Pour the mixture into the prepared muffin pan.

Place the baking pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when you insert it into a muffin.

Remove the muffins from the oven and let cool before serving. Store any leftovers in an airtight container.

(Calories: 241 Fat: 22g Total Carbs: 7g Fiber: 4g Sugar: 2g Net Carbs: 3g Protein: 7g)

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45ml), to cook with

2 medium bell peppers (240g), sliced

2 chicken breasts (400g), thinly sliced

1 Tablespoon of gluten-free tamari sauce or coconut aminos (15ml)

1/4 teaspoon of chili powder (1g) (or to taste) (optional)

Salt and pepper, to taste

Instruction:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers to the skillet and stir-fry until slightly softened, about 3 to 4 minutes.

Add the chicken to the skillet and stir-fry until cooked through, about 8 to 10 minutes.

Add the tamari sauce sauce or coconut aminos and optional chili powder to the skillet and stir-fry for an additional 1 minute. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 595 Fat: 41g Total Carbs: 7g Fibers: 2g Sugar: 3g Net Carbs: 5g Protein: 48g)

Dinner: Keto Cottage Pie

[Refrigerate half of the cottage pie for Day 4 Dinner] Prep Time: 15 mins Cook Time: 45 mins Yield: 4 servings

Ingredients:

1 head of cauliflower (600g), broken into small florets

2 tablespoons of ghee (30ml), melted

1/4 cup of avocado oil (60ml), to cook with (plus additional to grease the baking dish)

1 medium onion (110g), thinly sliced

1 1/2 lbs of ground beef (675g)

2 carrots (100g), grated

2 tablespoons of Italian seasoning (6g)

2 tablespoons of fresh parsley (2g), chopped

Salt and pepper, to taste

Instructions:

Preheat the oven to 350F (175C). Grease a baking dish (9-inch X 9-inch or 23 cm X 23 cm) with avocado oil and set aside.

Boil or steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the size of the florets). Drain well.

Using a food processor or blender, combine the cauliflower with the melted ghee until smooth. Season with salt, to taste. Set aside.

Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the onion to the skillet and avocado and saute until translucent, about 4 to 5 minutes.

Add the ground beef and carrots to the skillet and saute until the ground beef is browned, about 8 to 10 minutes.

Add the Italian seasoning and fresh parsley to the skillet and saute for an additional 1 to 2 minutes. Season with salt and pepper, to taste.

Place the beef mixture in the bottom of the prepared baking dish. Spread the reserved cauliflower mash over the beef mixture.

Place the baking dish in the oven and bake for 30 minutes.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the cottage pie for Day 4 Dinner.

Divide the remaining cottage pie between 2 plates and serve.

(Calories: 684 Fat:57g Total Carbs:13g Fiber:5g Sugar:6g Net Carbs:8g Protein: 32g)

WEEK 2 DAY 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Prep Time:10 mins Cook Time:30 mins Yield:4 servings [Refrigerate half of the mini meatloaves for Day 5 lunch]

Ingredients:

For the mini spinach meatloaves –

2 Tablespoons of coconut oil (30ml) (plus additional to grease the muffin pan)

1 medium onion (110g), minced or finely diced

4 cloves of garlic (12g), minced or finely diced

1/2lb of ground beef (225g)

1/2lb of ground pork(225g)

8 cups of spinach (240g), chopped

8 medium eggs, whisked

2/3 cup of coconut milk (160ml)

2 Tablespoons of Italian seasoning (6g)

1 Tablespoons of salt (15g)

1 teaspoons of pepper (1g)

For the creamy cucumber salad –

1 cucumber (220g), thinly sliced

2 tablespoons of lemon juice (30ml) (or to taste)

Salt, to taste

Instructions:

For the mini spinach meatloaves –

Preheat oven to 400F(200C). Grease 2 (12 cups each) muffin pans with coconut oil or line with paper liners and set aside.

In a large skillet, melt the coconut oil over medium-high heat. Add the onion and garlic to the skillet and saute until the onion is soft, about 4 to 5 minutes.

Add the ground beef and ground pork to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the spinach to the skillet and saute until wilted, about 2 to 3 minutes. Remove the skillet from the heat and set aside to cool.

In a large bowl, combine the cooled beef mixture with the whisked eggs, coconut milk, Italian seasoning, salt, and pepper. Pour equal amounts of the mixture into the prepared muffin pans.

Place the muffin pan in the oven and bake for 10-12 minutes until cooked through and the eggs are set. Refrigerate half of the mini meatloaves for Day 5 lunch.

Divide the remaining mini meatloaves between 2 plates and serve.

For the creamy cucumber salad-

In a medium bowl, combine the sliced cucumber with the mayo and lemon juice. Season with salt, to taste.

Divide the cucumber salad between 2 bowls and serve.

(Calories: 625 Fat: 49g Total Carbs: 10g Fiber:4g Sugar:4g Net Carbs:6g Protein:38g)

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Prep Time:10 mins Cook Time:30 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 chicken breasts (400g), diced

1 can of diced tomatoes (14 oz or 400g), drained

1/4 cup of coconut milk (60ml) (from the top of a refrigerated can of coconut milk)

1/2 cup of fresh basil leaves (16g), chopped

4 cloves of carlic (12g), minced or finely diced

1 zucchini (120g), spiralized or use a peeler to make into long noodle-like strands

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes.

Add the diced tomatoes to the skillet and saute until soft, about 2 to 3 minutes

Add the coconut cream, fresh basil, and garlic to the skillet and cook until the sauce starts to thicken, about 2 to 3 minutes. Season with salt and pepper, to taste.

Divide the zucchini ‘pasta’ between 2 plates. Top the zucchini ‘pasta’ with equal amounts of the creamy basil chicken and serve.

(Calories:633 Fat:40g Total Carbs:15g Fiber:4g Sugar:6g Net Carbs:11g Protein:49g)

WEEK 3 DAY 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

[Refrigerate half of the ‘couscous’ salad for Day 6 lunch] Prep Time:15 mins Cook Time: 10 mins Yield: 4 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), divided, to cook with

2 chicken breasts (400g), diced

1 head of cauliflower (600 g), processed into rice-like pieces

1 cucumber (220g), diced

1 medium bell pepper (120g), diced

4 green onions (20g), chopped

1/2 cup of fresh parsley (8g), chopped

2 Tablespoon of olive oil (30ml)

1 Tablespoon of lemon juice (15ml) (or to taste)

2 teaspoons of garlic powder (7g)

2 teaspoons of cumin powder (4g)

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked the cooked chicken, cauliflower, cucumber, bell pepper, green onions, and fresh parsley with the olive oil, lemon juice, garlic powder, and cumin powder. Season with additional salt and pepper, to taste. Refrigerate half of the ‘couscous’ salad for Day 6 lunch.

Divide the remaining ‘couscous’ between 2 bowls and serve.

(Calories: 371 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs: 7g Protein: 27g)

Dinner: Easy Salmon Curry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

1/2 medium onion (55g), thinly sliced

7 oz of green beans (196g), diced

2 cups of chicken broth (480ml)

1 lb of salmon (with skin on), fresh or frozen (450g), defrosted in frozen, diced

1 ad 1/2 tablespoons of curry powder (11g)

1 teaspoon of garlic powder (3g)

1/2 cup if coconut cream (120ml) (from the top of a refrigerated can of coconut milk)

2 Tablespoons of fresh basil leaves (4g), chopped (for garnish)

Salt and pepper, to taste

Instructions:

In a large saucepan, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 to 3 minutes.

Add the green beans to the saucepan and saute until slightly soft, about 5 to 6 minutes.

Add the chicken broth to the saucepan and bring to a boil.

Add the salmon, curry powder, and garlic powder to the saucepan and continue to boil for 1 minute.

Reduce the heat to a simmer and add the coconut cream. Continue to simmer, stirring occasionally, until the salmon is fully cooked, about 3 to 5 minutes. Season with salt and pepper, to taste.

Divide the curry between 2 bowls and garnish with equal amounts of the fresh basil.

(Calories: 909 Fat: 67g Total Carbs: 16g Fiber: 6g Sugar: 3g Net Carbs: 10g Protein: 59g)

WEEK 3 DAY 4

Lunch: Baked Eggs in Avocados

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

2 large avocados (400 g)

4 medium eggs

2 Tablespoons of olive oil (30 ml), divided

2 cups of spinach (60 g)

Salt and pepper, to taste

Instructions:

Preheat oven to 400 F (200 C).

Slice each avocado in half lengthwise. Remove and discard the avocado pits. Place each avocado half on a baking sheet.

Crack each egg into a bowl. Carefully remove each yolk from the bowl and place in each avocado half.

Pour approximately 1 teaspoon (5 ml) of olive oil over each avocado half.

Place the baking sheet in the oven and bake for 12 minutes.

Remove the baking sheet from the oven and season each avocado with salt and pepper, to taste.

Divide the spinach between 2 plates. Place 2 baked avocado halves on each plate and drizzle with the remaining olive oil.

(Calories: 572 Fat: 51 g Total Carbs: 18 g Fiber: 14 g Sugar: 1 g Net Carbs: 4 g Protein: 17 g)

Dinner: Leftover Keto Cottage Pie

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Keto Cottage Pie from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover cottage pie to desired temperature.

Divide the cottage pie between 2 plates and enjoy

(Calories: 684 Fat: 57g Total Carbs: 13g Fiber: 5g Sugar: 6g Net Carbs: 8g Protein: 32g)

WEEK 5 DAY 5

Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad

Prep Time: 10 min Cook Time: 0 mins Yield: 2 servings

Instructions:

In a small bowl, combine the avocado with the olive oil and balsamic vinegar. Season with sale and pepper, to taste.

In the oven or microwave, reheat the leftover mini meatloaves to desired temperature.

Divide the mini meatloaves between 2 plates and enjoy with the avocado salad.

(Calories: 725 Fat: 58g Total Carbs: 16g Fiber:8g Sugar: 3g Net Carbs: 8g Protein: 37gm)

Dinner: One-pot Pork and Cabbage Stew

Prep Time: 20 mins Cook Time: 2 hours Yield: 4 Servings [Refrigerate half of the stew for Day 7 dinner]

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 lbs of pork shoulder (900g), cubed

1 head of cabbage (700g), thinly sliced

1 medium onion (110g), thinly sliced

1/2 leek (45g), sliced

3 cups of cold water (720ml)

1 Tablespoon of apple cider vinegar (15ml)

2 teaspoon of fresh ginger (5g), minced or finely diced

Pepper, to taste

Instructions:

In a large pot or Dutch oven, melt the coconut oil over medium-high heat. In batches, sear the pork until browned on all sides, about 5 to 6 minutes per batch. Return the browned pork to the pot.

Reduced the heat to medium and add the cabbage, onion, leek, water, apple cider vinegar, salt, and fresh ginger to the pot.

Cover and simmer, stirring occasionally, for 2 hours until the vegetables are soft and the pork is fork-tender. Add additional water to the pot during the cook time, if needed. Season with additional salt and pepper, to taste. Refrigerate half of the stew for Day 7 dinner.

Divide the remaining stew between 2 bowls and serve.

(Calories: 544 Fat: 35g Total Carbs: 14g Fiber: 5g Sugar: 7g Net Carbs: 9 g Protein: 42g)

WEEK 3 DAY 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Prep Time: 5 mins Cook Time: 0 Yield: 2 Servings

Ingredients:

Leftover chicken cauliflower ‘couscous’ salad from day 3 lunch.

Instructions:

If desired, reheat the leftover chicken cauliflower ‘couscous’ salad.

Divide the ‘couscous’ salad between 2 plates and enjoy.

(Calories: 372 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs:7g Protein: 27g)

Dinner: Zucchini Beef Saute with Garlic and Cilantro

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of avocado oil (45ml), to cook with

2 beef steaks (400g), sliced into 1-inch (2 and 1/2 cm) strips

1 zucchini (120g), sliced into 1-inch (2 1/2 cm) strips

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

3 cloves of garlic, minced or finely diced

1/4 cup of fresh cilantro (4g), chopped

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large skillet over medium-high heat. Add the steak to the skillet and saute until slightly browned, about 1 to 3 minutes.

Add the zucchini to the skillet and saute until slightly soft, about 1 to 2 minutes.

Add the tamari sauce or coconut aminos, garlic, and fresh cilantro to the skillet and continue to saute until the beef is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 737 Fat: 63g Total Carbs: 5g Fiber: 1g Sugar: 1g Net Carbs: 4g Protein: 35g)

WEEK 3 DAY 7

Lunch: Chicken Hash with Coconut Dijon Sauce

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the coconut dijon sauce-

1/4 cup of ghee (60ml)

2 Tablespoons of Dijon mustard (30ml)

2 Tablespoons of chicken broth (30ml)

2 Tablespoons of coconut butter (30g)

For the chicken hash –

2 tablespoons of coconut oil (30ml), to cook with

1/2 medium onion (55g), thinly sliced

1 carrot (50g), grated or thinly sliced

1/2 leek (45g), thinly sliced

1 chicken breast (200g), diced

2 cups of spinach (60g)

Salt and pepper, to taste

Instructions:

In a small saucepan, melt the ghee over medium heat

Reduce the heat to low and add the dijon mustard and chicken broth to the saucepan. Simmer, whisking frequently, for 5 minutes until the sauce is slightly thickened.

Add the coconut butter to the saucepan and continue to simmer, whisking continuously, for an additional 5 minutes until the sauce is desired consistency. Remove the saucepan from the heat and let cool. (Sauce will continue to thicken as it cools)

Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add the onion, carrot, and leek to the skillet and saute until the vegetables are slightly soft, about 3 to 4 minutes.

Add the chicken to the skillet and saute until cooked, about 5 to 6 minutes. Season with salt and pepper, to taste.

Divide the spinach between 2 plates and top with equal amounts of the chicken hash. Drizzle equal amounts of the coconut sauce over the hash and serve.

(Calories: 698 Fat: 62g Total Carbs: 13g Fiber: 5g Sugar: 4g Net Carbs: 8g Protein: 26g)

Dinner: Leftover One Pot Pork and Cabbage Stew

Prep Time: 5 min Cook Time: 0 min Yield: 2 servings

Ingredients:

Leftover one pot pork and cabbage stew from Day 5 dinner

Instructions:

On the stovetop or in a microwave, reheat the leftover pork and cabbage stew to desired temperature.

Divide the stew between 2 bowls and enjoy.

(Calories: 351 Fat: 35g Total Carbs: 16g Fiber: 6g Sugar: 8g Net Carbs: 10 g Protein: 42g)

The post 21 Day Keto Diet Plan for weight loss (Keto Beginners) appeared first on Natural Wellness and Remedies.

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resultsfitnessbyram · 7 years ago

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Will your daily diet start Monday? Try the ‘non-diet diet’

For the year, if you have been struggling with your weight, you could turn to a new diet for assistance with shedding weight.

So what is it in 2018? Weight Watchers? Paleo? Jenny Craig? Low-carb?

Some nutritionists say instead of jumping on the latest diet or trend, it is time to think about adopting a “non-diet diet plan” — basically a set of guiding principles which can enable you to eliminate weight and keep it away once and for all.

“A non-diet diet is right for anyone who has ever said ‘The diet starts Monday,’ ” explained Brooke Alpert, a registered dietitian and author of “Your Diet Detox: Your Diet is Making You Fat and What To Do About It.” “It’s a lifestyle approach to healthful eating.”

What is wrong with diets

The problem with most diets, even according to Alpert, is they have an “expiry date.”

“Whether it is 1 day, 10 days, 30 days or 45 times — having a finish date, you’re setting yourself up for failure and to the never-ending dieting cycle,” she explained.

As an example, if you have been forbidden from eating bread, ” even a stale bread basket looks great,” said Alpert. And once you’ve been deprived of the foods that you love, you’re more prone to binging and eventually regaining the weight you’ve lost — and a couple pounds.

“When you place food onto a base, and just concentrate on willpower to avoid your favorite foods, you produce an unhealthy relationship with food and therefore are more likely to overeat,” said Alpert.

What is more significant for success, specialists say, is preventing strict food principles — something that’s typical of several diets.

“A sustainable eating plan that’s balanced and isn’t restrictive is much easier to stick to in the long run,” consented Kelly Pritchett, also a registered dietitian and spokeswoman at the Academy of Nutrition and Dietetics. “Additionally, most diets that limit or eliminate foods can also be missing important nutrients and this can lead to nutrient deficiencies.”

The non-diet diet

Since then sets us up for dietary failure, one of the most crucial elements of a “non-diet diet” is deliberate indulgences — which is, intended splurges without guilt attached.

“Guilt makes you obese,” said Alpert. Feeling guilty about your food options causes you to create more poor food choices, and therefore it will become a cyclical pattern, according to Alpert. “There is certainly a time and a location for French fries and pizza along with a piece of cake.”

The key, however, is planning ahead. For example, if you’re going out for dinner, and you know the restaurant includes an wonderful chocolate cake, and then it is possible to allow some room for it by cutting back in your starches during the day. But the concept is to fully enjoy your cure at the same time you eat it. “It is about eating intentionally … and saying ‘I’m going to have that piece of cake and not feel awful about it.’ “

Allowing a little indulgence even on a daily basis can be helpful for weight control, according to Pritchett. “You must determine what works for you. I enjoy two daily dark chocolate squares because it is typically satisfying,” she explained.

Meals and snacks

In terms of food options, one of the most crucial fundamentals of an non-diet diet would be to add fiber and protein at each meal, and either nutrient for a snack, according to Alpert.

Diets high in protein help decrease hunger and help you eat fewer calories, even whilst fiber slows the absorption of glucose in your bloodstream, which also will help keep hunger in check.

“Fiber and protein are helpful from a satiety standpoint, meaning that they keep us satisfied longer,” said Pritchett.

Alpert advocates an omelet filled with lettuce and Cheddar cheese for breakfast a sliced romaine salad, cucumbers, and broccoli for lunch, and sautéed shrimp within zucchini noodles with marinara sauce for dinner.

Limiting refined starches is yet another vital principle of an non-diet program, because these starches are easy to overeat and get broken down to glucose rapidly in the human body, which may lead to increased fat storage when they’re consumed in large quantities. “If you’re attempting to eliminate weight, stay to a starch per day, but when you are closer to your goals, two is nice,” said Alpert. Cases of starch servings include a slice of multigrain bread, two-thirds cup of cooked pasta or 3 pieces of sushi.

Eating a snack or meal every four hours is also significant, since it enables your body to be fueled without creating the impulse to overeat, and prevents you from getting “hangry” according to Alpert. She also recommends allowing at least 12 to 14 hours for an overnight fast — which is, involving your dinner and the following day’s breakfast, so in order to find the benefits of what’s called “early time-restricted feeding” — a kind of intermittent fasting. That is when you don’t eat any meals for a time period, you then eat. It is believed this type of eating pattern can help with weight reduction.

“People can not adhere to fasting for two days per week or eating for a couple of hours through the afternoon,” said Alpert. By eating an early dinner, you get lots of the same benefits of intermittent fasting without the prohibitive behavior. “I am attempting to create the early-bird unique cool — will we hashtag that?” Asks Alpert in her publication.

While parts are significant for weight reduction, Alpert stated the caliber of meals is much more important than the quantity. “I believe what it is you are eating is so much more significant than how much you’re eating … and when you’re eating the ideal foods at the ideal times, you may automatically be eating closer into the ideal quantities — and if you’re hungry, there is nothing wrong with eating more fiber and protein,” she explained.

A strategy for lifestyle

If it comes down to it, an eating strategy for long-term weight loss does not have to be complex. “We are speaking about the way you’re supposed to live every single day for the rest of your entire life,” said Alpert.

And that means flexibility — such as individuals occasional splurges — are all part of the strategy.

“What makes this so achievable is that the ideal choice isn’t always spinach or kale but possibly a bowl of spaghetti and a fudgy brownie,” Alpert wrote in “The Diet Detox.” “It is these sorts of allowances — along with a clear, concise, no-BS way of thinking about food — which can allow you to make a long-term devotion to this method of eating.”

RELATED: How to jump into Whole30 at the New Year

The post Will your daily diet start Monday? Try the ‘non-diet diet’ appeared first on fitness.

from fitness http://www.resultsfitnessbyram.com/will-your-daily-diet-start-monday-try-the-non-diet-diet/

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ellalauwa · 7 years ago

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If you ask any random person what dish they are able to cook well, 9 out of 10 will tell you “chicken and rice”. But rice is full of simple carbs, which for some people can cause weight issues. So, how can we eat our favorite rice dishes, without these carbs? Well, the answer lies in yet another unexpectedly versatile vegetable… Cauliflower! And, to showcase the rice, I will add a recipe for an Indian chickpea curry.

Jump to Recipe

Jump to Recipe: Cauliflower Rice

Jump to Recipe: Chickpea Curry

Jump to Infographic

Naar het recept (Dutch Recipe)

As the courgette pasta recipe I shared before has gotten a lot of positive reactions (thanks guys!), I have another recipe for you guys that can transform a regular, carb-loaden dish into a powered up, nutrient-dense dish, loaded with vegetables.

Like I said in my last low-carb recipe: courgette noodles, carbs are not the enemy but reducing them in your diet can help you maintain your weight.

So how do we go about transforming a big lumpy, spheric vegetable into perfect little rice grains?

It is much easier than you might think! To transform this fair colored “flower” into rice, first they must be broken apart or chopped into manageable bits. Both the flowerets and the stem can be used. Then just grind them up in a food processor (you may need to do this in batches depending on the size of your processor and try to make sure not to overfill it… make your processor’s life a bit easier, it’s always there for you, it’s time to show some love and appreciation) or, if you don’t have one, grate them up with a grater (and some elbow grease). You will be left with these little cauliflower grains that resemble couscous or rice and can be eaten in the same way.

A whole head of cauliflower yields about 6-9 portions of rice. That is quite a lot right! So it’s the perfect food to prep on a Sunday, making a big batch and then freezing the rice in little portioned-out bags or containers of 1 or 2 portions so that they are easy to heat up and eat when ready. They can easily be heated in a microwave with a splash of rice vinegar or even a dash of cinnamon if you like. Easy peasy. Then add on your favorite curry (Indian, Thai, Japanese), wokked vegetables, ragout, or anything that pairs well with your old regular rice.

To give you an example of how to pair the rice with a dish, I will include a recipe as well. Since I am trying to show you how to make more plant-based food I will not be using chicken in this recipe but I will be showing you how you can make a full meat-free meal with chickpeas as the star of the dish in a delicious Indian curry. As you probably guessed, this dish is native to India (Go you! And, Go India!). I actually got it from an Indian friend of mine, who once cooked it for me. Although the traditional dish he made and the one I am making are probably not that much alike in the end as I am making it my way… it is still hella tasty though! It’s a flavorful and vibrant dish and a great way to change things up from your usual chicken and rice.

The original name for this recipe is Chana Massala. The base for this dish is, as with any Asian dish, garlic, onions, and ginger. You add some tomatoes and spices and then the magic happens. A very interesting technique can be used where, instead of straight up frying the onions, garlic, ginger, and tomatoes, they are blended up to a paste first and then cooked up in a pan, before adding the spices.

If you were short on some of the spices or just cannot be bothered with so many ingredients, you could potentially leave some of them out. The essential flavor maker, besides of course the onions, garlic, and ginger, is the garam massala. The other spices add more depth to the dish and allow you to change things up a bit as well. Play around with the amounts and see what you like, in terms of spiciness and flavor balance.

As far as I know, no vegetables are added besides the tomatoes in the sauce. Of course, I could not resist throwing some extra veggies in there and getting them coated in all those beautiful spices. Because, as the Vietnamese say, “Rice without vegetables is like fish without water”. And, of course, the chickpeas!

Let’s put the ricing on the cake.. I mean.. curry!

—

Ga naar de Nederlandse versie van het recept

RECIPE FOR INDIAN CHICKPEA CURRY & CAULIFLOWER RICE

This recipe makes 4 portions.

Preparation time: 30 minutes

Cooking time: 20 minutes

Your kitchen tools for today:

A food processor or grater

A skillet pan

A spatula or wooden spoon

Optional: A large knife

Optional: Pestle and Mortar

Optional: A blender

The ingredients you will need are:

For the Cauliflower Rice

1/3 head of cauliflower (about 4 cups)

Optional: A splash of rice vinegar or a dash of cinnamon

For the Chickpea Curry

A can of chickpeas (about 400 grams)

1 red pepper

1 yellow or orange pepper

1 zucchini

4-6 Tomatoes (about 300 grams)

1 or 2 Green Chilies, depending on the spice you can handle

1 Onion

3 Cloves garlic

A knob of ginger of about equal proportions as the garlic

1-2 tablespoons of vegetable oil

2-4 Teaspoons of garam massala

3 Teaspoons paprika powder

2 Teaspoons turmeric powder

1 Teaspoon of cumin seeds

1 Teaspoon of coriander seeds

1 Teaspoon of mustard seeds

A few sprigs of fresh coriander or parsley (Hands up if you’re a cilantro hater)

Salt

Instructions:

Start making your cauliflower rice.

RECIPE FOR CAULIFLOWER RICE

Ingredients:

1/3 head of cauliflower (about 4 cups)

Start prepping the cauliflower by removing any leafs. Then, coarsely chop or break the cauliflower up into pieces with your hands, to make it easier to work with.

Grind the cauliflower pieces in your food processor or grate them up. You can take this chance to make a large batch of cauliflower rice and freeze the (portioned out) extras up.

When you are ready to use the fresh (or frozen) “rice” simply heat it up in the microwave for about 3 minutes, covered, and stir through after 1 or 2 minutes. Another option is to pour over some boiling water and drain or to fry it up in a skillet.

Your rice might become a little soggy if you heat it too much or if it came from the freezer as the moisture from within is released. This is not a problem though, just squeeze it all out in a clean kitchen towel.

When your rice is dry and hot enough, simply plate it up and add whatever toppings you like or add it straight to your sauce.

To add some extra flavor to your rice, add a splash of rice vinegar, a dash of cinnamon, a sprinkle of herbs or even some spices during the cooking process.

Then we can make the curry…

RECIPE FOR CHICKPEA CURRY

Ingredients:

A can of chickpeas (about 400 grams)

1 red pepper

1 yellow or orange pepper

1 zucchini

4-6 Tomatoes (about 300 grams)

1 or 2 Green Chilies, depending on the spice you can handle

1 Onion

3 Cloves garlic

A knob of ginger of about equal proportions as the garlic

1-2 tablespoons of vegetable oil

2-4 Teaspoons of garam massala

3 Teaspoons paprika powder

2 Teaspoons turmeric powder

1 Teaspoon of cumin seeds

1 Teaspoon of coriander seeds

1 Teaspoon of mustard seeds

A few sprigs of fresh coriander or parsley (Hands up if you’re a cilantro hater)

Salt to taste

The spice blend…

Grind your seeds (cumin, coriander, and mustard) up with mortar and pestle before mixing them with the garam massala, paprika powder, and turmeric powder. An optional step, and one I do recommend, is to toast the seeds before grinding them. This brings out the aroma (and will add an amazing warm scent to your kitchen).

If you’re a first-time cook though, you might want to try cooking this with fewer of the spices (the garam massala and paprika powder are really a must though), until you get the hang of it. You could also use pre-ground spices, but freshly grinding the coriander, cumin, and mustard seeds yourself does really take it up a notch.

Toasting the whole spices: cumin seeds, coriander seeds, mustard seeds, a bit of garam massala and whole peppercorns

You could start directly in a pan with your oil, minced garlic, grated ginger, chopped onions, and chopped chilies, and shortly after add your chopped tomatoes to create the base of the curry. Another option, and the one I prefer, is to blend these same ingredients up, creating a very flavorful sauce or paste. You then add this paste to the pan and heat it for a couple of minutes until all the smells release and the color changes. When it is slightly reduced add your spices and cook again for a few minutes. When the sauce has thickened you can start adding in your vegetables and your chickpeas and cook them for another couple of minutes until cooked but still crunchy and colorful. Add salt to taste.

When you’re ready to plate up transfer a portion of rice to a bowl or plate. Then, on your bed of rice, add the curry.

Finish it off with some fresh coriander or parsley. And.. enjoy!

The curry dish also works great paired with some naan bread.

Tip: Use the dried chickpea variety instead of the canned ones, soaking them overnight in cold water and a bit of salt. You may even add additional flavoring to the soaking water, which the chickpeas will then absorb. Or, disregard the chickpeas altogether and use kidney beans instead.

I made an infographic of the recipe, that is great for sharing and saving. Find it below:

—

There you have it. A vibrant and exotic low-carb rice dish.

Please try it at home and let me know what you think.

Share this recipe with your friends if you like it!

Hugs and Kisses,

Laura

Where did I get my inspiration from:

http://www.thekitchn.com/how-to-make-cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344

If you like my recipes, please follow me on facebook, instagram, and twitter, where I will share my newest posts bi-weekly.

For my Dutch friends:

RECEPT VOOR INDIASE KIKKERERWTEN CURRY & BLOEMKOOL RIJST

Dit recept is voor 4 porties.

Bereidingstijd: 30 minuten

Kooktijd: 20 minuten

Je keukengerei voor vandaag:

Een keukenmachine of rasp

Een koekenpan

Een spatel of houten lepel

Optioneel: Een groot mes

Optioneel: Een vijzel

Optioneel: Een blender

De ingrediënten die je nodig zult hebben:

Voor de Bloemkool Rijst

1/3 bloemkool (ongeveer 4 kopjes of handjes vol)

Een scheutje azijn of een snufje kaneel

Voor de Kikkererwten Massala

Een blikje kikkererwten (ongeveer 400 gram)

1 rode paprika

1 gele of oranje paprika

1 courgette

4-6 tomaten (ongeveer 300 gram)

1 of 2 groene pepers, afhankelijk van de pittigheid die je aankunt

1 ui

3 teentjes knoflook

Een stuk gember, ongeveer evenveel als de knoflook

1-2 eetlepels zonnebloemolie

2-4 theelepels garam massala

3 theelepels paprika poeder

2 theelepels curcuma poeder

1 theelepel komijnzaad

1 theelepel korianderzaad

1 theelepel mosterzaad

Een paar verse takjes koriander of peterselie (handen omhoog als je een koriander-hater bent)

Zout

Instructies:

Begin met het maken van de bloemkool rijst.

RECEPT FOR CAULIFLOWER RICE

Ingredients:

1/3 bloemkool (ongeveer 4 kopjes of handjesvol)

Begin met het voorbereiden van de bloemkool door de bladeren eraf te halen. Snij de bloemkool met een groot mes in grove stukken of breek deze in stukken met je handen, om ze makkelijker te verwerken.

Vermaal de bloemkoolstukken in je keukenmachine of rasp ze. Je kunt er ook voor kiezen om een grotere hoeveelheid bloemkoolrijst te maken en deze (in porties) in te vriezen. Als je toch bezig bent ;).

Wanneer je klaar bent om de verse (of bevroren) “rijst” te maken, verhit deze dan simpelweg in de magnetron voor ongeveer 3 minuten. Roer tussendoor om, na 1 of 2 minuten. Een andere optie is om kokend water over de tijst te gieten, even te laten staan, en hierna het water af te gieten of om deze op te bakken in een pan met wat olie.

Het kan gebeuren dat er veel vocht vrijkomt bij het verhitten van de rijst, vooral als deze in de vriezer is geweest. Dit is geen probleem. Stop de rijst in een schone keukendoek en wring deze goed uit.

Wanneer je rijst heet en droog genoeg is, kun je het op een bord plaatsen met je toppings of saus naar keuze eroverheen, of direct de pan in bij de saus.

Om wat extra smaak toe te voegen aan je rijst, kun je een scheutje rijstazijn, een snufje kaneel, een sprenkeling van kruiden of zelfs wat specerijen toevoegen tijdens het verhittingsprocess.

Dan kunnen we aan de curry beginnen.

Kikkererwten Curry

Ingredienten:

Een blikje kikkererwten (ongeveer 400 gram)

1 rode paprika

1 gele of oranje paprika

1 courgette

4-6 tomaten (ngeveer 300 grams)

1 of 2 groene pepers, afhankelijk van de pittigheid die je aankunt

1 ui

3 teentjes knoflook

Een stuk gember, ongeveer evenveel als de knoflook

1-2 eetlepels zonnebloemolie

2-4 theelepels garam massala

3 theelepels paprikapoeder

2 theelepels curcumapoeder

1 theelepel komijnzaad

1 theelepel korianderzaad

1 theelepel mosterzaad

Een paar verse takjes koriander of peterselie (handen omhoog als je een korianderhater bent)

Zout

De specerijen mix.

Vermaal de zaden (komijn, koriander, en mosterd) in een vijzel alvorens ze te vermengen met de garam massala, paprika-, en kurkumapoeder. Een optionele stap, en een die ik zeker aanraad, is om de zaden voor het vermalen even te roosteren in een pan ZONDER olie. Dit brengt de smaken naar boven (en zal je keuken een heerlijk aroma geven).

Als je een beginnende kok bent en niet zo lastig wilt doen, kun je wat van de specerijen en zaden weglaten (gebruik in ieder geval de garam massala en paprika poeder) of gebruik vermalen specerijen uit de winkel totdat je het recept wat beter onder de knie hebt. Maar het vers vermalen van van de zaden geeft het recept wel echt een wow-effect.

Het roosteren van de hele zaden en specerijen: komijn zaad, koriander zaad, mosterd zaad, een beetje garam massala, en wat zwarte peper korrels.

Je kunt beginnen door in een pan de olie met knoflook, gember, uien, en gesneden peper te bakken en kort erna gesneden tomaten toe te voegen om zo de basis van de curry te creeeren. Een andere optie, en een die ik zelf liever gebruik, is om dezelfde ingredienten in de blender te mengen tot een zeer smaakvolle pasta. Deze pasta kan dan de pan in en een paar minuten verhit worden op hoog vuur. Als hij wat ingekookt is en de geuren vrijkomen en de kleur veranderd. Als het een beetje ingekookt is kun je de specerijen toevoegen en nog een paar minuutjes koken. Wanneer de saus is ingedikt kunnen de kikkererwten en groentes erbij. Dit word opnieuw voor een aantal minuten gekookt, tot de groentes beetgaar en nog steeds knapperig en kleurrijk zijn. Voeg zout naar smaak toe.

Wanneer de saus en rijst klaar zijn leg je een portie rijst op een bord. Op dit bedje rijst komt de curry.

Maak ht af met een paar takjes verse koriander of peterselie. En… geniet!

De curry werkt ook heel goed met warm naan brood.

Tip: Gebruik gedroogde kikkererwten in plaats van die uit een blikje, zet ze een nacht in koud water met een beetje zout. Je kunt zelfs smaakjes aan het weekwater toevoegen (kruiden en specerijen) voor extra smaken die de kikkererwten dan kunnen absorberen. Of, in plaats van kikkererwten, gebruik eens kidney bonen.

Ik heb een infographic van het recept gemaakt (in het Engels), vind deze hier beneden.

Cauliflower Rice with Indian Chickpea Massala If you ask any random person what dish they are able to cook well, 9 out of 10 will tell you "chicken and rice".

#Gluten-Free #Low-Carb #Low-Fat #Vegan #Vegetarian

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leiaalderman14-blog · 7 years ago

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Simple Suggestions for Eating how much protein in one egg

With the popularity of the Atkins diet and South Beach, more people are becoming carb conscious. Many people blame their weight problems on carbohydrates. However, it's important to realize that not all carbs are bad. There are good carbs and your body needs these. There are good reasons why athletes consume carbs before an event. Carbohydrates, the good kind, give you energy! The trick to eating well is not to cut out all carbs (doing that is very unhealthy no matter what is written in those Atkins books). Eating a how much protein in one egg, concentrating on getting good carbs, is a much healthier option. These tips can help you learn how to do that. Eggs are a great option for people on a how much protein in one egg. Carb heavy and fatty foods tend to be associated with breakfast. Bacon is an example of something that many people don't want to give up. Eggs and fruit juice are a good breakfast, however. 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It's exactly like eating a well balanced diet.

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ferdinandmathy-blog · 7 years ago

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Tasty how much protein in one egg Tips

Thanks to diets like the Atkins diet and South Beach, more and more people are becoming "carb conscious." Carbohydrates get blamed for many people's weight problems. However, it's important to realize that not all carbs are bad. There are good carbs, as well. Athletes eat foods rich in carbs before an event for a reason. Carbohydrates, the good kind, give you energy! The trick to eating well is not to cut out all carbs (doing that is very unhealthy no matter what is written in those Atkins books). The trick is to how much protein in one egg and concentrate on eating only good carbs. These tips can help you learn how to do that. Is pasta your passion? Do you like to sit with a warm bowl of noodles on a cold evening? Do you enjoy a heart spaghetti dish? You don't have to give up your pasta completely to go how much protein in one egg. Many pastas of the past were made almost completely of flour. Today, however, you can buy pasta noodles that are made from vegetables. 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There are lots of ways to eat how much protein in one egg. It doesn't have to be a hassle. The tips in this article should help you figure out how to get full but still keep your carbohydrate levels low. You can live a regular life while limiting your carb intake. As you adjust to limiting your carbohydrates, you will find your conscious choices becoming habits. If you have any sort of inquiries relating to where and how you can utilize keyword (hop over to this web-site), you could contact us at our own website. After a while you won't even notice the difference. You will only know that you feel better than you ever have. how much protein in one egg Tips You don't need to drastically redo your current diet to follow a how much protein in one egg. You can how much protein in one egg while only making a few changes to your current diet. There are so many alternatives out there for people who want to cut down on carbs. 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Fruit is a wonderful way to pacify your cravings for sweets. Because sweets do not have that many carbs, it is a fantastic way to satisfy your sweet attachks. As well as being low in carbs, fruit has many nutrients and vitamin that your body requires to stay healthy. Fruits provide things such as vitamin C, which is needed for your immune system to be healthy. They are also good for giving you fiber. how much protein in one egg dinner leftovers are a great way to reduce the number of carbs you would normally eat at lunch time. It's easier to avoid the siren call of fast food when you know you have a delicious lunch waiting for you. If you save the left overs for a few days you can mix up your meals and have a variety of foods to choose from. Plenty of people think that they only have to how much protein in one egg to be healthy. They are wrong. When you are on a how much protein in one egg, you have to make sure that you are getting enough vitamins and nutrients and that you don't eat too many calories. One of the main things that make how much protein in one egg hard to remain on is that most of the snacks that we want will have tons of carbs. If you know how to make wise decisions, you will not have a problem with eating how much protein in one egg. how much protein in one egg and Keep it Tasty Thanks to diets like the Atkins diet and South Beach, more and more people are becoming "carb conscious." Carbohydrates get blamed for many people's weight problems. However, it's important to realize that not all carbs are bad. There are good carbs and your body needs these. Athletes eat foods rich in carbs before an event for a reason. This is because the good carbs are a great source of energy. Despite what you may have read in an Atkins diet book, cutting out all carbohydrates is not healthy. The trick is to how much protein in one egg and concentrate on eating only good carbs. The following tips will help you do just that. Do you have a pasta passion? Do you like to curl up with a big ol' plate of pasta on cooler nights. Do you like thick and hearty pasta dishes? Going how much protein in one egg doesn't mean you have to get rid of the pasta. Pasta of the past was completely flour based. Try a vegetable pasta. Veggie pastas come in all of the same varieties as flour based ones. You can get pastas made from kale, seaweed, squash, zucchini and plain vegetables. You can also use coconut flour to reduce your carb intake. You can use the flour made from coconuts in place of both white and wheat flour and it is low in carbs. Using coconut flour allows you to still enjoy pancakes and other baked goods that use flour. You can't use refined flour if you're following a how much protein in one egg. Coconut flour, however, is a great substitute. Not only that but coconut is rich in nutrients. For example, a popular health drink is coconut water. You can enjoy breakfast foods made with coconut flour without worrying about the carb content. One great snack option when watching your carb intake is cheese. Most cheeses will have either how much protein in one egg or a limited amount. Before chowing down, be sure to check the nutrition label. Some cheeses, like feta, contain a small amount of carbohydrates. You can talk to your doctor or a nutritionist if you'd like to use cheese as a snack in conjunction with a how much protein in one egg. The amount of carbs a cheese has is mainly determined by how it is made. You can how much protein in one egg in a variety of ways. It doesn't have to be difficult. The tips in this article should help you figure out how to get full but still keep your carbohydrate levels low. You can limit your carb intake and still live a regular life. Eventually, what is now a conscious choice will become a habit. After a time, you won't even notice the difference anymore. All you'll know is that you are feeling better than you felt before!

0 notes

karmaconnibere9-blog · 7 years ago

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Quick Tips for is quinoa a carb

Many people assume that trying to eat is quinoa a carb would be a huge hassle. They also seem to fly in the face of reason. Many of us can remember being taught that carbohydrates are good. They are the base of the food pyramid. The truth is that there are carbohydrates that are good for us. There are also carbohydrates that are bad for us. This is true of cholesterol, too. The truth is that eating a is quinoa a carb is not all that different than eating a healthy and balanced diet. Eating a is quinoa a carb is as easy as following the rules of nutrition. Using the following tips will help you adjust to a is quinoa a carb. Do you crave pasta? Is there nothing better than a buttery bowl of noodles on a cool winter's evening? Do you love the hearty pasta dishes at the local restaurant? You don't have to cut them out completely to get a is quinoa a carb. Sure pasta used to be made almost always out of flour. 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Bread and pasta are great foods and, if they are made with whole grains, they are very helpful. Whole grains have a lot of nutritious value and can be an excellent selection when put into a is quinoa a carb. The only thing that you have to manage at this point is your calorie intake. Just because a product is made with whole grains does not mean that it is a is quinoa a carb product. There are several ways to follow a is quinoa a carb. There is no reason a is quinoa a carb has to be difficult. You can feel full and still limit your carb intake by following these tips. You can enjoy a regular life and still keep your carb intake low. As you adjust to limiting your carbohydrates, you will find your conscious choices becoming habits. You won't even notice the difference after awhile. All you'll know is that you are feeling better than you felt before! is quinoa a carb and Keep it Tasty People are becoming more carb conscious thanks to diets such as Atkins and South Beach. 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Then you can eat a select amount of good carbs to keep up your energy and maintain a diet that is balanced. You can use the following suggestions to help you maintain a is quinoa a carb. A great food option for people on is quinoa a carb is eggs. So many people think that a real breakfast includes all sorts of high carbohydrate and fatty foods. Bacon is a food that many people refuse to give up, for example. But eggs and fruit juice can constitute a good breakfast. As long as you avoid adding high carb extras to your eggs, they are a great substitute for high carb foods. Simply adding fresh veggies can give you a great omelet. Fruit is wonderful to add to a is quinoa a carb. This is one is quinoa a carb suggestion that you really should listen to. Fruit is an excellent way to satisfy your craving for sweet things. Because fruit is low in carbs, it is also a wonderful way to restrict your carbs when you have a craving for sweets. 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So, coconut flour is a great way to eat regular breakfasts and other meals without having to worry about eating lots of carbs. All healthy diets must have whole grains. This is very true when it comes to low fat diets. Whole grains do not have as many carbs and will make it easier for you to handle things like craving bread. Bread and pasta are great foods and, if they are made with whole grains, they are very helpful. Whole grains have a lot of nutrients that your body requires and can be good when added to a low car diet. Here is more information in regards to keyword (https://www.youtube.com/watch?v=6ssaykMF6KM) review our own web page. The only thing that you have to watch is the amount of calories you eat. Just because an item is baked with whole grains does not mean it is is quinoa a carb. There are several ways to follow a is quinoa a carb. is quinoa a carb don't have to be difficult. You can feel full and still limit your carb intake by following these tips. You can live a regular life while limiting your carb intake. As you get used to this kind of diet, your conscious choices will become habits. After a while you won't even notice the difference. After awhile of eating this way, you will only know that you feel better than ever before.

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melbaggv87219705-blog · 7 years ago

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Easy Suggestions for Eating how much protein in one egg

It doesn't have to be full of carbs to by yummy. For example, fresh fruit, steak and other red meats are virtually carb free and taste great. Keeping a how much protein in one egg balanced diet makes it even more enjoyable to have that chocolate cake you love so much from time to time. It is ridiculously simple to eat a primarily how much protein in one egg. Usually you simply need to find how much protein in one egg substitutes for the high carb foods you enjoy the most. We will discuss a few tips here in this article. Do you have a pasta passion? Do you like to curl up with a big ol' plate of pasta on cooler nights. Do you like thick and hearty pasta dishes? You don't have to cut them out completely to get a how much protein in one egg. Pasta of the past was completely flour based. There are now vegetable pastas available at most grocery stores. You can get your fav pasta made from veggies instead of flour. There are many varieties of vegetables that are used to make pasta nowadays. 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If you save the left overs for a few days you can mix up your meals and have a variety of foods to choose from. So many people think that eating how much protein in one egg means eating boring food. They also think that they will have to give up the foods and snacks that they love. But honestly, a how much protein in one egg isn't that different from eating a well balanced diet. But you can find a number of how much protein in one egg alternatives to the high carb foods that you love. Eating a how much protein in one egg won't affect your life much at all, as many people have happily found out. These tips will make the transition to a how much protein in one egg even easier. Tips for how much protein in one egg how much protein in one egg are incredibly popular today. In previous years, eating how much protein in one egg was not considered a good thing. Carbs are meant to be good for you. Carbs provide energy. Carbs are meant to be eaten in all healthy diets. 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If vegetables have any carbs, these carb levels are very low. Another thing you can do to cut carbs is to use coconut flour. Coconut flour is great how much protein in one egg substitution for both white wheat flour. If you use coconut flour, you can still enjoy pancakes, baked goods, and other foods made with flour. You can't use refined flour if you're following a how much protein in one egg. But coconut flour is an excellent substitute. Coconut is also rich in nutrients. Coconut water is used as a popular health drink. Coconut flour is a great way to enjoy regular breakfast foods without having to worry about the carbs. You can reduce the amount of carbs you would normally eat at lunchtime by preparing extra foods at dinner and taking the leftovers for lunch. This allows you to avoid the siren call of fast food because you know you have a tasty lunch waiting for you. By saving your leftovers for a couple days, you can mix up your mid day meals with a variety to choose from. Tons of people think that they only have to how much protein in one egg and they are healthy. This is false. When you are on a how much protein in one egg, you have to make sure that you are getting enough vitamins and nutrients and that you don't eat too many calories. One of the reasons that eating a how much protein in one egg is so hard is that most of the snacks we crave will have carbs. If you get used to making good decisions; however, you'll find that eating a how much protein in one egg is easier than you think! Basic Tips for Eating how much protein in one egg Many people think that how much protein in one egg are a huge hassle. They also don't appear to be reasonable. We are taught that carbohydrates are good for us. They are the base of the food pyramid. The truth is that there are carbohydrates that are good for us. There are also carbs that are not good for us. This is true of cholesterol, too. Eating a how much protein in one egg and eating a well balanced diet are pretty much the same thing. You will find that if you follow the rules of nutrition, you can easily how much protein in one egg. Using the following tips will help you adjust to a how much protein in one egg. Opt for foods that have a vegetable base. Vegetables are low in carbs. This is especially good advice when you go out to eat. Select your side dishes that are vegetable based. So many side dishes are high in calories and smothered in carb rich foods. For instance, steamed veggies are a perfect selection for a side dish. They are also good snacks. One of the most complex things about eating a how much protein in one egg is having the ability to pick out a good snack food. Carrots, broccoli and cauliflower all are wonderful and carb free snacks. If vegetables contain carbohydrates the carbohydrate levels are incredibly low. For most recipes you can use grated cauliflower instead of rice. 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The only thing that you have to manage at this point is your calorie intake. Just because an item is baked with whole grains does not mean it is how much protein in one egg. You can accomplish a healthy diet and lifestyle easily. Don't worry about trying to dump carbs all together. Carbs offer energy that you need to balance out your diet. The trick is to find natural ways to eat how much protein in one egg foods. This way you won't feel like you're losing a part of your regular diet. You are simply looking for things you like more that are healthier for you. Tips for how much protein in one egg Tasty does not have to mean full of carbohydrates. In fact, most of the foods you love the most probably don't have a lot of carbs at all: fresh fruit, a good steak, etc. If you can keep your diet well balanced and how much protein in one egg you can still enjoy your chocolate cake once in a while too. how much protein in one egg are incredibly easy to eat. Just change the foods you eat for lower carb versions. We intend to teach you a few hints and tips for a lower carb diet with this article. Eggs are a great option for people on a how much protein in one egg. Many people associate breakfast with carb heavy foods and fatty foods. Bacon is a food that many people refuse to give up, for example. Eggs and fruit juice are a good breakfast, however. Eggs are a great substitute for high carb foods provided you don't prepare them with high carb cheese or other additives. If you add fresh veggies, you can prepare delicious omelets or other dishes. Using coconut flour is a great way to reduce your carb intake. Coconut is low in carbs and the flour made from it can be used in place of white flour or wheat flour. This way you can still have baked goods, pancakes and other foods that are made with flour. Refined flour doesn't work as part of a how much protein in one egg. Coconut flour is a great substitute for that. 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Believe it or not, it is quite possible to live a very regular life while still making sure to keep your carb intake low. As you get used to this kind of diet, your conscious choices will become habits. You won't even notice the difference after awhile. After awhile of eating this way, you will only know that you feel better than ever before.

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