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20 Keto meal prep ideas for starting intermittent fasting

Jumping right into intermittent fasting without properly preparing your body can make intermittent fasting way more challenging than it has to be.

Cutting back carbs while cutting back on how often you eat is like stacking hungry on top of hungry.

Making it harder to stick to intermittent fasting and take advantage of it’s benefits.

If you’ve struggled with sticking to intermittent fasting, or just getting started, improve your ability to intermittent fast by starting with three meals a day.

Eating three low-carb meals a day allows your body to regulate appetite, handle cravings, and get used to having lower blood sugar.

Getting your body to this stage is what can make intermittent fasting easier.

These recipes are low in carbs, mix things up a bit, and are either meal pepped or meal prepable. Good for transitioning to intermittent fasting on keto.


Disclaimer: This post may contain links where if you purchase via my links, I receive a commission at no additional cost to you. I will always only recommend products and services I’m diggin’ (love). You can check out my full disclosure here. 🙂


3 Ingredient Cauliflower Hash Browns

Fat: 25 g | Carbs: 5.2 g | Protein: 7 g

3 Ingredient Cauliflower Hash Browns from Keto Connect | Image Source: KetoConnect.com

KetoConnect.net on their 3 Ingredient Cauliflower Hash Browns:

“What I love most about these healthy hash browns, besides the low net carb count, is how easy they are to make. With only three ingredients you’ve got yourself a stand alone meal or a delicious side that unites several different foods! You can have it for breakfast, lunch or dinner. Another awesome feature of these is that they are cauliflower hash brown patties. So you can toss them in the fridge and reheat them at your leisure!” (KetoConnect.net)

Check out the full recipe!

Chicken Club Lettuce Wrap Sandwich

Fat: 3.5 g | Carbs: 4.5 g | Protein: 26 g

Chicken Club Lettuce Wrap Sandwich from Skinny Taste | Image Source: SkinnyTaste.com

Looks pretty simple to put together:

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make! (SkinnyTaste.com)

Check out their full recipe! 

Paleo + Whole30 Broccoli Salad

Macros not listed

Paleo + Whole30 Broccoli Salad by TastesLovely | Image Source: TasteLovely.com

A good broccoli salad sounds good with a good orange dressing:

Paleo + Whole30 Broccoli Salad with Orange Almond Dressing – a healthy and delicious broccoli salad recipe to serve as a main course or side dish. Gluten free, grain free, dairy free, sugar free, keto, vegan, vegetarian, clean eating, real food. (TasteLovely.com)

Check out the full recipe! 

Easy Shrimp Avocado Salad with Tomatoes

Macros not listed

Easy Shrimp Avocado Salad with Tomatoes by eatwell 101 | Image Source: eatwell101.com

Loving the fresh ingredients:

Shrimp and Avocado Salad – Fresh, easy, and filling! Here’s a healthy and delicious shrimp avocado salad for two that tastes crazy good and is also paleo, Whole30, low-carb, and gluten-free. Loaded with the freshest ingredients: Avocados, cherry tomatoes, red onion, and cilantro tossed with freshly squeezed lime juice and a dash of olive oil. Crazy healthy lunch! (eatwell101.com)

Full recipe!

Skillet Taco Cauliflower Rice

Fat: 13g | Carbs: 12.5g | Protein: 26g

Skillet Taco Cauliflower Rice from Skinny Taste | Image source: SkinnyTaste.com

Sounds delicious:

This easy skillet dinner combines ground turkey taco meat with cauliflower rice topped with lettuce, avocado and salsa for an easy, low-carb weeknight meal! (SkinnyTaste.com)

Check out the full recipe here!

Turmeric Scrambled Egg Meal Prep

Fat: 18g | Carbs: 6g | Protein: 29g

Tumeric Scrambled Egg Meal Prep from Meal Prep On Fleek | Image source: MealPrepOnFleek.com

For those scrambled eggs fans:

What’s better than waking up to a breakfast of scrambled eggs and sausages on a…..Monday? Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed into to this super easy Turmeric Scrambled Egg Meal Prep.

The turmeric gives it a super charge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning. (MealPrepOnFleek.com)

Check out the full recipe here!

Caribbean Jerk Shrimp with Cauliflower Rice

Calories: 324 | Fat: 12.6g | Carbs: 35.9g | Protein: 23.9g

Caribbean Jerk Shrimp with Cauliflower Rice meal prep from Eat Yourself Skinny
Caribbean Jerk Shrimp with Cauliflower Rice from Eat Yourself Skinny | Image source: EatYourselfSkinny.com

Easy to toss together and can sub with chicken:

You guys this couldn’t have been easier to throw together and the cauliflower rice was the perfect addition!

If you’re not a fan of shrimp that’s okay too because this marinade would taste absolutely amazing with chicken so I highly suggest bookmarking this recipe to make soon!  I mean how can you go wrong when mixing your favorite citrus flavors with spice?!  This dish is healthy, flavorful and deliciously filling! (eatyourselfskinny.com)

Get the full recipe here!

Keto Sheet-Pan Chicken and Rainbow Veggies

Calories: 379 | Fat: 14g | Carbs: 35g | Protein: 31g

Keto Sheet-Pan Chicken and Rainbow Veggies by Pure Wow | Image source: PureWow.com

A recipe for busy people:

Some nights, you’ve got your Ina Garten chef’s hat on and you’re ready to truss up a whole bird. Other nights (well, most nights), you’ve got hungry kiddos on your hands and you want something healthy and delicious that requires practically no thought or dishes. For all of those nights, Keto sheet-pan chicken and rainbow veggies comes to the rescue. (PureWow.com)

FYI, you can cut out the carrots to lower the carbs. Sub the soy sauce with Braggs liquid aminos for a healthier option.

Take a look at the full recipe here!

Meal Prep Chicken Fajitas (Sheet Pan)

Calories: 372 | Fat: 14g | Carbs: 33g | Protein: 30g

Meal Prep Chicken Fajitas (Sheet Pan) from SweetPeasAndSaffron.com
Meal Prep Chicken Fajitas (Sheet Pan) from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Easy to prep, easy to clean up:

They are just so simple!  These meal prep chicken fajitas include my favorite Homemade Fajita Seasoning recipe that you rub all over the veggies and chicken  with some olive oil and lime juice, then spread out on a sheet pan and roast until cooked through. (SweetPeasAndSaffron.com)

Check out the Meal Prep Chicken Fajitas recipe!

Low Carb Pork Egg Roll in a Bowl (Crack Slaw)

Low Carb Pork Egg Roll in a Bowl (Crack Slaw) from Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com

Quick and easy to prepare:

Low Carb Pork Egg roll in a bowl (Crack Slaw) as it is affectionately called, is a staple in many low carb, keto and paleo diets.

Quick and easy to prepare and packed with flavor. On the table in under 30 minutes. You can’t beat that!

It also reheats well, making it the perfect dish for easy low carb meal prep. There are so many variations of low carb egg roll in a bowl recipes floating around the interwebs. It is right up there with fathead pizza recipe variations.

Everyone has their own version of keto crack slaw and everyone loves it! If you are not a fan of ground pork, feel free to use ground chicken, turkey or even beef. If you have some leftover vegetables, toss those in there also. You really can’t go wrong. (PeaceLoveAndLowCarb.com)

Check out the Low Carb Pork Egg Roll in a Bowl (Crack Slaw)!



Keto Egg Muffins with Sausage and Veggies – Low Carb, Gluten Free, Clean Eating

Calories: 123 | Fat: 8.6g | Carbs: 2.2g | Protein: 8.9g

Keto Egg Muffins with Sausage and Veggies from Gluten Free Daddy | Image source: GlutenFreeDaddy.com

Make ahead of time and handheld meal:

With these Keto egg muffins, you can have your entire meal in your hand. Plus, they are easy to customize just how you like them. Add or take away veggies, swap out the sausage for bacon or add in your favorite cheese.

Make them ahead of time for meal prep or whip them up, throw them in the oven, get ready and grab one on your way out the door. You will find this will soon become one of your go-to Keto breakfast recipes. (GlutenFreeDaddy.com)

Check out the recipe for these muffins here!

Coconut Oil Fat Bombs

No macros listed

Coconut oil fat bombs from the Paleo Hacks blog | Image source: blog.paleohacks.com

I included these as part of something to add to your meal prep for a treat. They look tasty and easy to put together:

The flavor of these bite-sized sweets is a mix of refreshing coconut and dark chocolate–similar to Mounds bars without all the sugar and processed ingredients. They make a great on-the-go snack when you need a midday energy boost or for those late night cravings. (PaleoHacks.com)

Check out the recipe for these Coconut Oil Fat Bombs!

Low Carb Taco Cups {Keto Friendly}

Calories: 221 | Fat: 17.1g | Carbs: 1.9g | Protein: 14.2g

Low Carb Taco Cups {Keto Friendly} from KaseyTrenum.com
Low Carb Taco Cups {Keto Friendly} from Kasey Trenum | Image source: KaseyTrenum.com

Easy and you can remix left over taco meat:

This recipe is so easy to make. It’s especially easy if you’ve got left over taco meat. If you don’t, before beginning to make the taco cups brown a pound of 80/20 ground beef. Once meat is browned, add taco seasoning. You can use a packet of taco seasoning, or use my Keto friendly homemade taco seasoning (recipe here) for less carbs. Once the taco meat is ready, go ahead and begin making the batter for taco cups. (KaseyTrenum.com)

Check out the Low Carb Taco Cups!

0 Carbs Keto Chicken Salad

Calories: 193.8 | Fat: 13.4g | Carbs: 1g | Protein: 16.1g

Keto approved baked chicken salad by MeganSeelinger.com
Baked Chicken Salad from Megan Seelinger | Image source: MeganSeelinger.com

Another tasty toss-together recipe:

It’s almost not even fair to consider it a recipe because it’s so easy to make, I throw it together with already meal prepped chicken I have left over in the fridge when I don’t feel like making anything else. (MeganSeelinger.com)

Tip: Substitute the Trader Joe’s organic mayo listed in this recipe for avocado oil mayo which is a healthier mayo. There are a few Sprouts carries. Here’s a few you can order online:

  • Primal Kitchen Chipotle Lime Mayo with Avocado Oil
  • Primal Kitchen Avocado Oil Mayo
  • Primal Kitchen Garlic Aioli Mayo
  • Thrive Market Coconut Oil Mayonnaise

Order through Thrive Market and save 25% on your first order on top of the 25-50% off grocery store prices when you sign up.

Check out Megan’s full recipe here!

Zucchini Enchiladas

No macors listed

Zucchini Enchiladas from delish | Image source: delish.com

So good “you won’t even miss the tortillas.”

Check out their full recipe here!

Easy Keto Meal Prep Breakfast

No macros listed

Easy Keto Meal Prep by eatwell101.com
Easy Keto Meal Prep by eatwell 101 | Image source: eatwell101.com

A well-rounded meal prep:

Easy Keto meal prep breakfast – The perfect keto breakfast to make-ahead for on the go. With egg muffins, nuts, cheese, and berries, it’s packed with protein, healthy fats, and so convenient for busy mornings, lunch at the office or even a quick brunch with friends! (eatwell101.com)

Check out the recipe and full meal here!

Lemon Chicken Spaghetti Squash (Prep Ahead)

Calories: 295 | Fat: 17g | Carbs: 7g | Protein: 28g

Lemon Chicken Spaghetti Squash (Prep Ahead) from SweetPeasAndSaffron.com
Lemon Chicken Spaghetti Squash (Prep Ahead) from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Pre-bake and store ahead type of set up for meal prep:

This Lemon Chicken Spaghetti Squash recipe can be pre-baked and stored in the fridge for an easy meal prep dinner.  When you’re ready for a delicious, gluten-free, low carb dinner, throw it all together and bake it up! ( SweetPeasAndSaffron.com)

Check out the full recipe here!

Low Carb Chicken Zucchini Enchilada Bake

Calories: 207 | Fat: 10.2g | Carb: 25.6g | Protein: 27.7g

Low Carb Chicken Zucchini Enchilada Bake from AmbitiousKitchen.com
Low Carb Chicken Zucchini Enchilada Bake from Ambitious Kitchen | Image source: AmbitiousKitchen.com

Because I love a good enchilada pie, I had to include 2 recipes 🙂 :

Low carb chicken zucchini enchilada bake with layers upon layers of creamy, flavorful goodness: Refried beans, cheese, chicken, zucchini and a homemade enchilada sauce! (AmbitiousKitchen.com)

Tip: Remove the beans for an even lower carb meal.

Check out the full recipe here!

Low Carb Greek Turkey Meal Prep

Calories: 209 | Fat: 7g | Carbs: 9g | Protein: 27g

Low Carb Greek Turkey Meal Prep from SweetPeasAndSaffron.com
Low Carb Greek Turkey Meal Prep from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant. (SweetPeasAndSaffron.com)

Full Low Carb Greek Turkey Meal Prep recipe and set up here!

Pizza Chicken Meal Prep Recipe

Fat: 15g | Carbs: 8g | Protein: 35g

Pizza Chicken Meal Prep by MealPrepOnFleek.com
Pizza Chicken Meal Prep Recipe by Meal Prep on Fleek | Image source: MealPrepOnFleek.com

I mean… come on. It’s pizza chicken for crying out loud:

This meal prep recipe is all of the things you love about pizza: rich tomato sauce, perfect Italian spices, delicious runny cheese, even mini pepperoni. But instead of carb-heavy crust, we’re putting all of that goodness on top of a perfectly cooked chicken breast! (MealPrepOnFleek.com)

Check out this meal prep creation here!


More posts on weight loss, intermittent fasting, and keto:

33 healthy real foods I avoided to lose 45 pounds

How to create your own keto diet meal plan in 3 simple steps

How to choose the best intermittent fasting method FOR YOU

How I lost 45 pounds in 4 months on effortless intermittent fasting 

How to break stalled weight loss on the ketogenic diet 

8 keto diet meal ideas for weight loss that helped me lose 45 pounds

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

33 healthy real foods I avoided to lose 45 pounds

I’ve learned a lot about what’s healthy eating since I’ve started working on my weight.

I mean… A. LOT.

For instance, I learned soy was a very unhealthy food for humans, a bowl of fruit can cause cravings like a bowl of frosted flakes, and some humans just don’t do well digesting raw vegetables.

I learned there are healthy, real, wholesome foods that can also cause stalled weight loss or make weight loss way more challenging (or slower) than it has to be.

Releasing weight, for some, will require more than avoiding heavily processed foods and restricting calories on a real foods diet.

Below I discuss a few things I’ve learned about clean eating and real foods while on a weight loss routine and share which foods I’ve avoided to lose 45 pounds.


Disclaimer: This post may contain links where if you purchase via my links, I receive a commission at no additional cost to you. I will always only recommend products and services I’m diggin’ (love). You can check out my full disclosure here. 🙂



What I learned about real foods while on a weight loss journey

There are certain real foods, although real, cause little if any inflammatory response, and are from the earth, that can raise blood sugar higher than other real foods.

Higher blood sugar means insulin has to hang around in the body for a longer period of time. When insulin is around, fat isn’t being burned. Matter of fact, fat is being stored by insulin when too much blood sugar is in the body.

Evolutionarily, this is a natural human response to sweet and abundant foods. Our bodies store and increase our cravings when foods are sweet so we can prepare for famine. Problem is, we live in times when there is no famine but always a feast and cue to store body fat.

Avoiding these real foods, that are sweet and starchy, lets the body know we are not in a time of feast so there’s no reason to store and increase cravings.

These real foods can also be problematic for people that experience higher blood sugar levels than others. As someone that used to be borderline diabetic, I used to struggle with cravings if I ate too much fruit.

From my personal experience, those that are diabetic or prediabetic, or know they struggle with cravings and appetite control, should avoid super sweet fruits and starchy vegetables while on a weight loss routine.

What healthy, real foods I stopped eating to lose 45 pounds

Fruits

  • Bananas
  • Apples
  • Pineapples
  • Oranges
  • Mangos
  • Tangerines
  • Papaya
  • Grapes
  • Fruit juices – even the raw fruit juice I used to juice myself
  • Fruit smoothies
  • Dried fruit

Vegetables

  • Sweet potatoes
  • Yams
  • Potatoes
  • Carrots
  • Yams
  • Peas
  • Yucca
  • Corn
  • Cherry tomatoes

Beans

  • Black eyed peas
  • Black beans
  • Pinto
  • Lima
  • Green peas
  • Lentils
  • Fava beans
  • Cannellini
  • Pinto
  • Chickpeas
  • White beans

Grains

  • White, brown, wild rice… all rice
  • Barley
  • Corn
  • Rye
  • Sprouted wheat grain
  • Quinoa
  • Buckwheat
  • All grains… essentially  

Nuts

I’ve included these nuts because I know of people, myself included, that struggle with cravings and binge eating that do much better without them.

All roasted nuts are good to avoid because they’re toxic after roasting, can cause inflammatory responses, and are higher in carbs after roasting.

If you’re going to eat nuts as part of your weight loss routine, make sure to eat raw nuts and to measure/monitor your intake as to not go overboard.

  • Cashews
  • All roasted nuts
  • Peanuts
  • Anything roasted or coated

Other posts sharing tips from my 45 pound weight loss journey

How I lost 45 pounds in 4 months on effortless intermittent fasting 

How to choose the best intermittent fasting method FOR YOU 

How to create your own keto diet meal plan in 3 simple steps 

8 keto diet meal ideas for weight loss that helped me lose 45 pounds 

“How to Build Self-Discipline” – Weight Loss & Mindset

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

8 keto diet meal ideas for weight loss that helped me lose 45 pounds

Recently got a request to share some of my go-to keto diet meal ideas I ate to lose weight.

So I went through my Instagram to gather my go-to, easy, nutrient-dense keto meal ideas for weight loss. These are the keto diet meal ideas I used to help me lose weight.

These meals are also simple meal combinations. What helped me simplify weight loss and stick to my routine was keeping my meals super simple. I was also able to keep better track of my macros and caloric intake with simpler meals.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting. I will always only recommend products and services I’m diggin’ (Love). Full disclosure available here.



Ground turkey with tomato sauce and Trader Joe’s Cruciferous Crunch

This is a one-pan meal. Toss everything into one pan, cook, and serve.

This is 2 pounds of ground turkey seasoned with onion powder, garlic powder, pepper, nutritional yeast, and smoked paprika. Browned before adding the sugar-free tomato sauce made of natural ingredients. Then I added the cruciferous crunch and let the veggies cook a bit.

Veggie Scrambles

Today

A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

Eating breakfast outside today. It’s nice out. 😄

A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

I think what makes my veggie scrambles so delicious is whisking 2 tablespoons of avocado oil mayo into my eggs. I also use nutritional yeast in the beat. I scramble my eggs in butter with Tuscan kale and sometimes other veggies.



Cabbage and ground beef

I had ground beef and cabbage then eggs and super greens today

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So simple but super yummy. Cabbage cooked in butter is my favorite. Sometimes I’ll steam the cabbage and add butter afterwards and sometimes I fry the cabbage in butter.

This a simple combination of ground beef seasoned and browned then added to cooked cabbage.

Meaty tomato sauce with spaghetti squash

Steamed spaghetti squash with ground beef, tomato sauce, and butter. I season my ground beef with Italian seasoning.

A word on tomato sauce: read the ingredients to avoid sugar. Check for natural ingredients and added sugars.

Baked chicken with steamed Tuscan kale and melted butter

On the menu this week #mealprepsunday

A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

Listen, Trader Joe’s Organic Tuscan Kale is my favorite bag of greens. They remind me of smokey, boiled collard or mustard greens, especially when I add butter.

Eating a juicy thigh with steamed dark, green kale is one of my favorite, simple, very satiating meals.

Huge fatty salad

I LOVE a huge, crunchy, fatty, flavorful salad.

My salads typically consist of dark leafy greens, spinach, blue berries, avocado mayo oil, nutritional yeast, seasoning, salt, eggs, chicken or ground beef, avocado, and olives.

Chopped baked chicken with chopped Brussels sprouts

Just some chopped baked chicken with some chopped steamed Brussels sprouts from Trader Joe’s. (I like to buy Trader Joe’s pre-cooked Brussels sprouts. They’re good right out of the package.)

Roasted chicken with tomato sauce over cauliflower rice cooked in duck fat

No wonder my great grand parents used to cook a lot with duck fat. Duck fat is good!

I cooked some frozen cauliflower (Trader Joe’s) in duck fat then topped with chicken I roasted then added tomato sauce on top. This is a good, warm, fall-feelings type of meal.

How to adjust these meals to your macro needs

I wrote a post on how to plan your own keto diet meals: “How to create your own keto diet meal plan in 3 simple steps“.

Other related posts

How I lost 45 pounds in 4 months on effortless intermittent fasting 

How to choose the best intermittent fasting method FOR YOU

15 grab-n-go keto breakfast recipes that are deliciously guilt-free 

10 keto recipes that make awesome weight loss dinners 

Intermittent fasting – 5 simple tips for painlessly getting started 

Get clear on your own health & wellness goals

I created this worksheet for planning your health & wellness goals into daily habits. When our goals become our daily habits, we’re way more likely to achieve them.

Complete the form below to get a free copy straight to your inbox. I’ll also send you tools, tips, and strategies weekly that are working as well as what’s not working so you don’t waste your time with them.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

How to write a keto diet meal plan in 3 simple steps

Creating a meal plan seems complicated, but it really isn’t. It does take some time and balancing, but nothing that’s too hard that it can’t be done by your average healthy eater.

I’ve been putting together my own meal plans for a few years now. I even lost 45 pounds in 4 months planning my own meals. Not as consistently as I would like, but still enough to know meal planning is really just 3 simple steps.

Step 1: Figure out how much you need to eat

This is a step that only has to be done once a month as your caloric intake highly likely won’t change from week to week.

In order to determine how many calories you’ll need and your macro requirements, you’ll typically need your height, weight, activity level, and health goals.

Some people use My Fitness Pal to determine how many calories and macros they’ll need. I like to use a calculator that’s meant for determining macro needs based on keto requirements. Or keto calculators.

A few you can check out are keto-Calculator.ankler.com, ruled.me/keto-calculator, and perfectketo.com/keto-macro-calculator.

I like using keto calculators because they support low-carb eating and setting appropriate macros for low-carb, ketogenic routines.


Here is a post I’ve written on macros and what foods could be hindering weight loss on keto:

How to break stalled weight loss on the ketogenic diet 



Step 2: Figure out what to eat

After you plug in your numbers and get your results from the keto calculator, it is time to balance what foods you’ll be eating.

Sometimes I make the foods fit the macros and other times I make the macros fit the foods.

Which means, sometimes I choose foods based on how much protein I’m going to need to eat and how much fat I’ll need. Other times, I eat what I want and tweak it as much as possible to fit my macros.

This step can take a bit of time to figure out which foods, and how much, can fit where. It gets easier as you begin to remember which foods have more or less protein and fats.

To do all this balancing, I use paleotrack.com (not a paid endorsement, I’ve just been using it for years and like it a lot). It’s so simple to understand the macros, it lets you know if you’re eating a paleo diet, and has a database of paleo-friendly foods. Or you can enter your own food.

When figuring out what to eat, I keep my meals as simple as possible. And I eat the same meals aaaallllll week. Life is so much simpler this way.

I’ve found weight loss to be much simpler when I stick to simple meal combinations instead of trying recipes and tinkering with them to make sure they fit my macros and caloric needs.

Eating healthy is also way easier, and less expensive, when I eat the same thing all week. Might sound boring, but it really isn’t bad at all.

Makes it much simpler to plan and prep too.

If you’re not already doing so, give simple combinations a try.

I share what I ate to lose 45 pounds here:

How I lost 45 pounds in 4 months on effortless intermittent fasting

Step 3: Log it and make your grocery list

I like to write my meals down to keep track of what meal combinations worked for me. I’ve heard that writing down what you eat helps with weight loss. So… I write it down. *shrugs shoulders*

If you’re following my approach to keeping meals simple, and eating the same meal each day, you’ll be writing down the same thing every day. Or you can do like I do and just note what I will be eating that week.

Next, write down your grocery list.

I like typing mine into Google Keep which also has a cool checklist for grocery shopping.

Meal planning’s simple

Welp, there’s my simple, 3-step method to meal planning I’ve been using for the last few years or so.

It can take time to plan meals, but if you keep your food combinations simple, avoid complicated recipes, and eat the same things all week, you’ll really cut out a lot of the fuss of figuring out what to eat that’s healthy.

You’ll also save a ton of time when you’ve already figured out and prepped what you’ll be eating for the week.

More posts on keto, intermittent fasting, and weight loss:

How I lost 45 pounds in 4 months on effortless intermittent fasting

How to choose the best intermittent fasting method FOR YOU

“How to build self-discipline” – weight loss & mindset

How much fat should you really eat on a ketogenic diet to lose fat

How to break stalled weight loss on the ketogenic diet 

Get clear on your own health & wellness goals

I created this worksheet for planning your health & wellness goals into daily habits. When our goals become our daily habits, we’re way more likely to achieve them.

Complete the form below to get a free copy straight to your inbox. I’ll also send you tools, tips, and strategies weekly that are working as well as what’s not working so you don’t waste your time with them.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

How to choose the best intermittent fasting method FOR YOU


There are a few things to consider when choosing an intermittent fasting method besides thinking about which one works the best for weight loss.

Choosing an intermittent fasting method that doesn’t work for you is like suffering unnecessarily and making intermittent fasting way harder than it has to be.

You might choose to fast for 20 hours a day because the weight loss results you’ve seen look fantastic, but you started out KNOWING you struggle to go from meal to meal without snacking. That’s a set up for failure, girl. Jumping from eating a total of 6 times a day to eating once will hurt. And it is an unnecessary hurt.

Or you choose to do a 16/8 intermittent fasting routine with most of your fasting done at night, but forget to consider that you like going on dinner dates when a fine date comes along. As soon as that fine date shows up and ask you to dinner, you’ll change your eating window. Then you find yourself barely fasting at all.

Choosing an intermittent fasting method that considers your life over if it works the best improves your chances of sticking to it. And it’s not like you have to stick with one fasting method. You can start with one for where you’re at in life and your health and then transition into another routine when you’re ready.

In this week’s tidbit on intermittent fasting, I share how to choose an intermittent fasting method that works best for you. I came up with these things to consider based on what I had to consider to find an intermittent fasting method that worked best for me.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting. I will always only recommend products and services I’m diggin’ (Love). Read my full disclosure here.



The intermittent fasting methods

These are the intermittent fasting methods I’ve been hearing and learning about. If there are more, please help a lady out and leave me a comment.

16:8 Method

The 16:8 method involves having a fasting window of 16 hours and an eating window of 8 hours. Eating nothing for 16 hours and then eat 2 to 3 meals within a window of 8 hours.

Modified Warrior Diet from Edward V. of Fledge Fitness

Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window. The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward V’s version of the warrior diet.

Check out his explanation of The Warrior Diet below.

The 5:2 Diet

The 5:2 method involves eating normally for 5 days of the week and then eating small meals of 500 to 600 calories for 2 days of the week. For women, it’s 2 meals of 250 calories each and for men it’ll be 2 meals at 300 calories each.

Alternate-Day Fasting

Alternate-Day Fasting is fasting every other day. Some alternate-day fasting methods do allow for 500 calories during “fasting” days.

Eat-Stop-Eat

The Eat-Stop-Eat method involves fasting for 24 hours 1 to 2 days a week. This can be done by not eating lunch from to lunch or from dinner to dinner.

Fat Fast

Fat Fasting is consuming nothing but fat in a blended drink during a fasting window. I’ve seen it coupled with the 16:8 method where someone would fat fast for 16 hours in a day and then eat 2 to 3 meals within 8 hours.

How to choose the best intermittent fasting method FOR YOU by answering 3 questions

Choosing the best intermittent fasting routine that’ll work for you is important since it’ll improve your chances of sticking to it if it fits in your life. Trying to force an intermittent fasting method that does’t work with your life is extra stress you really don’t need.

Consider answering these 3 questions when determining which intermittent fasting method will work in your life and current situation with food.

How long have you been eating healthy?

Fasting tends to be the hardest when you’re coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.

Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.

Try starting with shorter fasting windows where most of your fast is done while you sleep. Also cut out snacking and eat three meals of real foods during your 12 hour eating window. Increase your fasting window as you adjust.

Are you comfortable going hours or days without eating?

Some people can handle fasting an entire day while some feel more comfortable fasting for hours within a day.

Test it out for yourself. If you’re comfortable going 20 hours, you might find it not too bad going a full 24. I sometimes fall into a 23 hour fast if I spend extra time at the gym. Pay attention to how you feel. Struggle to fast? Start with a shorter window.

Fat fasting can also be an option for longer fasts.

What does your schedule look like?

Fasting is easier to do when you’ve got other things to do. Trust. Fasting during work, class, or while working on a project can make time less noticeable.

If you also workout, you might consider doing your fasting within windows that consist of hours instead of a day. Working out can increase your appetite so having a fasting window that ends right after your workout instead of the following day can curve that increase.

Choose to fast during hours when you’re the most active and if you workout, and know you still tend to deal with hunger and increased appetite, plan to end your fast afterwards.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

15 Grab-n-Go Keto Breakfast Recipes That are Deliciously Guilt-Free

Eating healthy is already a challenge, but coupled with a busy schedule makes it seem impossible.

Busy people often times feel forced to compromise their healthy diets for convenience when time is too tight to prepare meals and sit down to eat.

This is often times also why people fall off of their weight loss routines and struggle to see results. They become too busy to eat healthy.

And when they do eat, they’re grabbing a doughnut, a muffin, a sugary breakfast bar, or something from a fast-food joint.

This was definitely something I’ve too struggled with that made weight loss hard and eating clean a struggle. It’s not until I learned the power (and importance) of meal planning and prep that I started sticking to my routine. Sometimes I’d get so busy, I’d prep meals I could eat with a napkin while on the train. It was that serious.

If you’ve also struggled with eating healthy on a busy schedule, this list is for you.

These are 15 keto breakfast recipes you can easily prepare on a day off and have ready for the week. And a good amount of them don’t even require a plate! You can eat them in the airport, on a plane, in the car, on the train, (oh snap, that sounded like Dr. Seuss) on the bus, on your walk from the bus to your job. And they’re healthy thus guilt free.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting. I will always only recommend products and services I’m diggin’ (Love). Full disclosure available here.


Bunless Bacon, Egg & Cheese

Total time to prep and cook: 10 mins

Bunless Bacon, Egg & Cheese from delish.com | Image Source: delish.com

This Bunless Bacon, Egg & Cheese sandwich from delish.com looks super bomb. And it looks super simple to make (video tutorial included). Only 10 minutes to cook ’em.

Not sure these will freeze well, but I’m sure you can prep 5 to 7 of them for the week and then refrigerate. I suggest making the “buns” and bacon ahead of time and then assembling them each morning since there’s avocado. Or go without avocado.

Wrap one of these bad boys up in a napkin or some parchment paper and you’re good to go! Or carry in a container. Either way, they’re great for the go.

Check out the Bunless Bacon, Egg & Cheese sandwich from delish.com.

Keto Breakfast Sandwhich

Total time to prep and cook: not stated (but doesn’t seem long at all)

Keto Breakfast Sandwich from HeyKetoMama.com | Image Source: HeyKetoMama.com

HeyKetoMama.com is calling this there favorite keto breakfast sandwich. From the looks of it, doesn’t seem like they’re just saying that because it’s their sandwich. It does look like a really good sandwich.

The sandwich is essentially a cheesy omelette cut and placed between two cooked sausage patties with avocado slices. The kick is the sriracha sauce. Now, if you’re a fan of sriracha, I’m sure you can appreciate a splash in your eggs.

These can also be prepared ahead of time by cooking the sausage and eggs on one day of the week and then adding the avocado later. Microwave or toaster oven to heat it up. Wrap it up and head out!

Check out the Keto Breakfast Sandwich on HeyKetoMama.com.

Keto Breakfast BLT

Total time to prep and cook: Not stated (but if you know how to whip and fry eggs you’ll be able to whip these up in no time.)

Keto Breakfast BLT from CraftyMorning.com | Image Source: CraftyMorning.com

More bacon, eggs, and avocado, but this time with spinach.

This recipe looks so simple, a caveman can…. I’m just kidding. I was not about to take it back to those old school Gieco commercials. But it’s funny to make you think I was. Anywho…

This wrap looks scrumptious with that fresh spinach. Not sure these will prep well. Meaning, I’m not sure they’ll survive being refrigerated for a week.

Well, unless you cooked the “wrap” (eggs) ahead of time. And you can cook the bacon ahead of time also. Then just take a few minutes in the morning to assemble with spinach and avocado.

Check out the Keto Breakfast BLT on CraftyMorning.com.

Ham, Egg & Cheese Roll-Ups

Total time to prep and cook: 20 minutes (yields 5)

Ham Egg & Cheese Roll-Ups from delish.com | Image source: delish.com

These Ham Egg & Cheese Roll-Ups from delish.com look tasty too. (Video included)

What I really like about these is how easy it looks to cook more than the 5 the recipe yields. In their video it looks like they cooked 10 at once. I’m thinking that’s 2 a day for your standard work week.

They’re portable and I’m sure quick to heat.

Check out these Ham Egg & Cheese Roll-Ups from delish.com

Paleo Egg & Chorizo Muffins

Total time to prep and cook: 20 minutes (yields 12)

Paleo Egg & Chorizo Muffins by SweetCsDesigns.com | Image Source: SweetCsDesigns.com

According to Courtney of SweetCsDesigns.com, these Paleo Egg & Chorizo muffins were thought up to solve the struggle of eating a healthy breakfast on a busy schedule. She says she loves these “because I can bake up a big batch, freeze them, and have them ready for single servings on crazy mornings!”

So, they freeze well too. You can cook them on meal prep day and freeze them. Then microwave or bake them when you’re ready. And 20 minutes to make 12 muffins is pretty good too.

Check out Paleo Egg & Chorizo Muffins at SweetCsDesigns.com.

Mini Crustless Quiche Cups with Sausage and Cheese

Time to prep and cook: 30 minutes or less

Mini Crustless Quiche Cups with Sausage and Cheese by twohealthykitchens.com | Image Source: twohealthykitchens.com

Another good one that’ll survive the freezer, these Mini Crustless Quiche Cups are great to be made ahead, frozen, and microwaved or baked for the go.

The recipe looks pretty darn simple. It does call for nonfat milk, but I’m sure substituting with heavy whipping cream, a nut milk, or coconut milk. There’s also a call for reduced-fat cheese. Sub for full fat, raw cheese for a healthier, more keto option.

Check out the Mini Crustless Quiche Cups with Sausage and Cheese from twohealthykitchens.com.

Cheesy Spinach Mini Frittatas

Time to prep and cook: 30 minutes

Cheesy Spinach Mini Frittatas from urbanblisslife.com | Image Source: urbanblisslife.com

Created in the spirit of brunch, but also good for breakfast on the go. These Cheesy Spinach Mini Frittatas from urbanblisslife.com are made with spinach, cheddar cheese and fresh chives.

And peep this. The recipe yields 20 to 24! *gasp* That’s plenty of mini frittatas for the week! Grab a few, toss them in a zip-lock bag, grab a napkin, and head off to your busy day.

Check out these Cheesy Spinach Mini Frittatas from urbanblisslife.com.


 If you’re checking out this post, chances are you’re interested in doing the ketogenic diet the best way possible for your health and, or weight loss goals.

This Fat Fueled Program & Keto Diet Meal Plan will show you how to get into fat burning mode without going super strict low-carb, get through weight loss plateaus, and free “your ketogenic life from restriction.” Super tasty recipes included. 🙂


More on healthy eating, intermittent fasting, and weight loss:

How create your own keto diet meal plan in 3 simple steps

How to choose the best intermittent fasting method FOR YOU 

33 healthy real foods I avoided to lose 45 pounds

How I lost 45 pounds in 4 months on effortless intermittent fasting

Intermittent fasting – 5 simple tips for painlessly getting started


Low-Carb Broccoli Cheddar Muffins

Time to prep and cook: not stated (but bakes in 8 to 10 minutes and is a simple recipe)

Low Carb Broccoli Cheddar Muffins by OfficiallyGlutenFree.com | Image Source: OfficiallyGlutenFree.com

Two words: pork rinds. It is the pork rinds in these Low Carb Broccoli Cheddar Muffins by OfficiallyGlutenFree.com that make them taste more bready than your typical egg muffin. I’ve never tasted pork rinds in a egg muffin before but it does sound pretty darn scrumptious.

They’re also high in fat with a good amount of protein in them as well.

Check out these Low Carb Broccoli Cheddar Muffins on OfficiallyGlutenFree.com.

Low-Carb Breakfast Egg Wrap

Time to prep and cook: not stated (but it’s literally a cheese omelette, minus the flip so it can be a wrap.)

Low-Carb Breakfast Egg Wrap by forkly.com | Image Source: forkly.com

Freezer friendly and stupid simple, these Low-Carb Breakfast Egg Wraps by forkly.com look bomb. Matter of fact, I think I’m going to prep a version for next week.

It’s good for keto because it’s high in fat, has a good amount of protein, and is low in carbs. (duh) Plus they survive the freezer and microwave making them great for mornings when… “ain’t nobody got time for that.” (You knew the meme reference was coming.)

Check out these Low-Carb Breakfast Egg Wraps on forkly.com.

Keto Breakfast Biscuits Stuffed with Sausage and Cheese

Time to prep and cook: 40 minutes

Keto Breakfast Bicuits Stuffed with Sausage And Cheese on MealPlannerPro.com | Image Source: MealPlannerPro.com

These stuffed Keto Breakfast Biscuits remind me of Hot Pockets. Remember those things? Eat them too quick out the microwave and the roof of your mouth was burnt tender?

They also remind me of my favorite breakfast day in elementary school – pancake dogs day (breakfast sausage dipped in pancake batter and fried). Guurrrllll….. I used to show up early to school on those days. Yum.

These Keto Breakfast Biscuits Stuffed with Sausage and Cheese look delicious and easy to hold. Now, it might take 40 minutes to make about 6 of them, but um… stuffed keto breakfast biscuits? Totally worth it. Not sure they freeze well considering the almond flour, but’ll likely sit well for a week in the fridge.

Check out the Keto Breakfast Biscuits Stuffed with Sausage and Cheese recipe on MealPlannerPro.com.

Broccoli Ham and Cheese Egg Muffin Cups

Total prep and cook time: 37 minutes

Broccoli, Ham and Cheese Egg Muffin Cups by CupcakesandKaleChips.com | Image Source: CupcakesandKaleChips.com

Cupcakes and Kale Chips… Isn’t that just cute? Ok… focus Latrice.

Another recipe with freezing and on-the-go breakfast in mind, these Broccoli, Ham and Cheese Egg Muffin cups look simple to make also. Lots of protein in them too.

They’re safe to grab and go with. As in, they’re described as being pickup-able. Like, they won’t crumble when grabbed.

Check out these Broccoli, Ham and Cheese Egg Muffin Cups by CupcakesandKaleChips.com.

Bacon Egg and Cheese Roll-Ups

Total prep and cook time: 20 minutes

Bacon Egg and Cheese Roll-Ups by delish.com | Image Source: delish.com

These Bacon Egg and Cheese Roll-Ups from delish.com look pretty solid. It’s a simple breakfast with a simple recipe and easily portable.

The recipe calls for milk and cheddar cheese. Substitute the milk for heavy whipping cream, coconut milk, raw milk, or a nut milk for a healthier milk option. And use raw cheddar cheese for the cheddar cheese.

Check out these Bacon Egg and Cheese Roll-Ups at delish.com.

Keto Egg Wraps

Total prep and cook time: a whopping 5 minutes

Egg Wraps by DitchTheCarbs.com | Image Source: DitchTheCarbs.com

The recipe is only for the egg wraps, but imagine the possibilities. You can wrap all types of tasty stuff in one of these egg wraps and head out the door.

Wrap salmon and cream cheese, wrap bacon, avocado and ranch, or wrap some ground sausage and cheddar cheese. You can make enough of these for the week and then take about 5 minutes each morning wrapping up your faves to eat on the go.

Check out these Egg Wraps by DitchTheCarbs.com.

Spinach Quiche Cups

Total time to prep and cook: around 30 minutes

Spinach Quiche Cups by ManilaSpoon.com | Image Source: ManilaSpoon.com

Cook the veggies, whisk the eggs, put into muffin cups, bake for 23 minutes. Simple procedure that’ll get you 12 Spinach Quiche Cups.

Check out these Spinach Quiche Cups at ManilaSpoon.com.

Cinnamon Keto Granola | 5 Ingredients!

Total time to prep and cook: 25 minutes

Cinnamon Keto Granola by KetoConnect.net | Image Source: KetoConnect.net

What?! Something other than eggs?!

Yes. Something other than eggs.

This granola is only 5 ingredients and still has plenty of fat and protein in it for a keto diet. The carbs are a bit high at 11 g per serving, but the granola still looks like a safe break from the norm. Like on those days you don’t feel like eggs.

Put this granola and some blueberries over full-fat Greek yogurt or some chia seed pudding and it can be a very filling breakfast that’s not like every other day. (Well, if you eat eggs every day like I do.)

Eat clean on a busy schedule

Well, there you have it – 15 grab-n-go breakfast keto recipes to help you stay on track with your healthy eating even when you have a busy schedule.

With these recipes, you can make them ahead of time, plenty of them are freezer and fridge-friendly, and they don’t require sitting down to eat them.

Happy clean eating!

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

How I lost 45 pounds in 4 months on effortless intermittent fasting

Effortless?

Yes, effortless.

It seems I lost the most weight when I didn’t know what intermittent fasting was. I just followed the advice to not go to bed on a full stomach.

The weight seemed to fall right off of me. So much so that one morning I got up, stretched my arms to the sky, and my waste beads slid right off. I was shooketh.

Below I detailed how I got to the size I am at right now using an intermittent fasting routine that was relatively easy and didn’t take much thought to follow.

I’m also going to share the foods I believe made it easy to intermittent fast. And I’m someone that used to be a really hungry person.

Like, needed to eat every few hours and will cuss out inanimate objects if I didn’t, type of hungry. It was rough.


Disclaimer: This post may contain affiliate links. If you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting! I will always only recommend products and services I’m feeling.


Learned how to eat like a human

Seriously, there’s something liberating about learning how to eat like humans are supposed to eat.

It took me years of trying all types of diets before I realized the “secret sauce,” so to speak, was to just focus on eating real, nutrient dense, clean foods.

Is it still called paleo? I haven’t heard anyone say “paleo” in a while. lol

I’ve been paleo for almost 6 years and going paleo took away plenty of confusion for me.

Foods that come from the earth or have spent their lives living off the earth (eating grass or grubs for example) are the foods that humans are supposed to eat.

All of these newer foods have created the obesity epidemic we’re currently dealing with in addition to the heavy use of sugar, inflammation-causing industrial oils, and soy.

Figuring out how to eat clean, nutrient dense foods helped me then figure out how to eat when I need to lose weight.

I also cleared up my eczema, regained my monthly cycle that’s like clockwork now, and I improved my digestive system.

Here are a couple of my favorite books that have taught me the truth about modern foods, the problems with the standard American diet, and what to do to live a healthier life.

  • Why We Get Fat: And What to Do About It by Gary Taubes – This was the first book I read about what was wrong with the food industry, how the government came up with its idea of what was healthy eating, and how simple it actually is to eat healthy. I have to say it ins’t always easy to eat healthy, but it’s much simpler than we have been led to believe.
  • Eat the Yolks by Liz Wolfe – I listened to the audible and Liz had me cracking up. She’s funny. And hella informative. Eat the Yolks debunks a lot of misinformation we’ve been force fed about what is healthy eating including egg white omelettes.

Transitioned into a Keto for weight loss diet, did not nose-dive

If you’re someone that knows you get hungrier than most, do yourself a favor and ease into a lower-carb, paleo, ketogenic-ish diet.

Don’t nose dive. Give your body time to adjust to getting less carbs. From experience, it makes it easier to stick to.

Transitioning into this lifestyle made it more of a lifestyle than a diet, which made it easier to stick to. I’ve nose-dived into SEVERAL diets with little to no luck. I’ve been eating paleo for over 5 years now. Longer period of time and better results.

To transition, I spent a few weeks eating your basic paleo diet.

This included sweet potatoes, fruits, paleo-friendly baked treats, dates, and any food that isn’t man made. I also limited snacking and got to a point where I could comfortably eat 3 meals a day.

Once the cravings were under control, I was learning to trust my appetite, and was ready to turn the weight loss up a notch, I cut out sweet potatoes, fruits, paleo-friendly flours, dates, nuts, any super sweet fruits, and starchy vegetables.

I watched protein to make sure I was eating enough calories and loaded up on dark, leafy greens and cruciferous vegetables.

My appetite was in check and it was easier to go without eating for longer periods of time because I honestly wasn’t hungry.

And this is still the case. I still do not need to eat as often as I used to eat before going low-carb.

Currently, there are some days where I do just fine on one meal. Or I don’t eat a second meal until 6 to 8 hours later. Not hungry.

I used to eat every few hours.

Truly liberating for someone that ate like me.

Stopped eating a few hours or more before bedtime to effortlessly intermittent fast

I’ve been picking up out here in these health and wellness streets that eating right before bed is cool to do again.

Especially in the intermittent fasting convos where people are eating their last meals as late as 9 pm.

When I first heard that, I gasped. Kid you not.

Compared to eating close to bed time, I’ve experienced the easiest weight loss when I stopped eating between 3 to 4 pm and was in bed by 9 pm.

I’ve also heard that most repair goes on while sleeping and if the body is digesting food while you’re sleeping, it won’t use that time to rejuvenate and repair.

So I’ve heard. And it worked for me. I shrunk all while intermittent fasting during my sleep.

The following morning I would eat my first meal by 9 am. That gave me about 17 hours of fasting. With most of it done while I was sleeping.

via GIPHY

What I did NOT eat

Here’s a list of things I stopped eating. These are the foods I got rid of when I learned how to eat in a way that better served my needs.

What did I eat

While transitioning 

These foods made it super easy to stick to clean eating while I was overcoming sugar withdrawals and working through cravings.

They helped my body heal and helped me get to a point where I could trust my appetite.

I also still lost weight.

If you’ve also had challenges with sticking to a clean diet, find yourself feeling addicted to foods and have a tendency to binge eat if you slip off of a super strict routine, give this list a try.

It’s a list of real foods with most of them being Paleo approved. I say “most” because I’ve seen some Paleo site say dairy isn’t Paleo, while others say raw dairy is fine.

From my experience, raw dairy (in moderation) is great when transitioning, but not so great when taking your weight loss transformation to another level. Like, when I hit a plateau, dairy was the first to go.

  • Chicken
  • Beef
  • Turkey
  • Pork
  • Eggs
  • Healthy fats
  • Raw milk, raw milk cheeses
  • All types of fruits and vegetables
  • Raw nuts and raw nut butters
  • Keto and paleo friendly flours and packaged foods

While focusing on fat loss

What I noticed while sticking to the foods listed below was a decrease in appetite and an ability to fast for longer periods of time.

I even got to a point where I could not finish my prepped meals. I was simply too full.

From my experience and online research, these foods do not raise insulin as high as starchy vegetables, substitute flours like almond and coconut, or Paleo-friendly sweeteners like Agave or coconut nectar.

Check out my latest post where I share the keto diet meals I put together that has helped me lose 45 pounds. This post can help you put together your own meals.

High-quality foods and 25% off your first order at ThriveMarket.com. I like to order keto-friendly, paleo-friendly supplements through them.

Fatworks.com is a good source for high-quality, free-range, grass-fed healthy fats. They’ve got pure lard, leaf lard, pure tallow, duck fat, and other healthy fat options.

Working out

I worked out fasted early in the mornings and continue to do so.

My workouts consisted of a 10 minute warm-up of light cardio, weight lifting, and then a 20 minute HIIT cardio session to finish. Oh, and I stretch afterwards.

Give yourself time to adapt to intermittent fasting before starting a workout routine. If your body isn’t adapted to burning fat and fasting, working out can be a pain in the ass. Especially if you try to workout fasted.

Working out increases your appetite. Fasting increases your appetite (duh).

Stacking hungry on top of hungry will make intermittent fasting way harder than it has to be. Trust.

Instead of going ham at the gym during your first week of intermittent fasting, try giving yourself a solid two to three weeks of intermittent fasting before you start a heavy workout.

I believe walking and yoga is fine, but lifting and hard cardio can be a challenge when new to fasting.

But do what feels best to your body.

As someone that used to be a very hungry person, I gave myself two weeks before working out at the gym.

(Even as someone that’s eaten paleo a majority of the time.)

I knew I was good to workout because I felt energized after my workout and I didn’t get tired during.

Round up

I ended up losing 45 lbs in 4 months by eating foods that kept my insulin relatively low – shortening the amount of time it took my insulin to get low enough for my body to burn fat – and doing a majority of my intermittent fasting while I was sleep.

Before living a Paleo lifestyle, I had tried what seemed like EVERYTHING to lose weight. A weight loss journey that started when I was 15-years-old and 245 pounds.

I’ve juice fasted on juices I made myself, I ate a raw foods diet, I was a vegan, I was a vegetarian, I did the master cleanse, I tried eating one grapefruit a day, I did a blood type diet, I did a liver cleanse, and even did a fat flush diet.

Nothing has worked for fat loss, appetite control, and keeping cravings in check like intermittent fasting and eating real foods meant for humans that don’t raise insulin too high nor trigger cravings

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 


DISCLAIMER: This strategy and these tips I am sharing with you because it has worked wonders for me. I’ve gathered them after spending YEARS trying all types of diets and doing lots of research. I am not a dietitian, nutritionist, nor a medial professional. As always, please check with a professional before starting a new health and wellness routine. ESPECIALLY, if you’re on medications or have health complications.


How i lost 45 lbs in 4 months
How i lost 45 lbs in 4 months

10 Keto Recipes That Make Awesome Weight Loss Dinners

What makes these recipes ideal for weight loss is they’re low-carb, high-fat, dairy-free, gluten free, won’t raise your insulin high, and should keep you satisfied until your next meal.

And if you’re ready to try new dishes without complicating your routine, and compromising your weight loss progress, this list might have some goodies for you.

I’ve also included calories and macro info so you can quickly scroll through and find something closer to your macro needs.

Below are 10 really tasty keto recipes that make great weight loss dinners.


Mediterranean Zucchini Noodle Pasta – Low Carb, Gluten Free, Primal

Per serving – 231 calories; 20 g Fat; 6.5 g Protein; 6.5 g Carbs

Mediterranean Zucchini Noodle Pasta – Low Carb, Gluten Free, Primal recipe from PeaceLoveandLowCarb.com. Image source: PeaceLoveandLowCarb.com

Super flavorful and simple recipe that’ll fulfill your taste for something pasta-ish. The recipe does include Parmesan and feta cheese. Remove to keep it dairy free and I’m sure it’ll still be scrumptious.

Check out: Mediterranean Zucchini Noodle Pasta

Easy Keto Swedish Meatballs

Per serving (3 meatballs) – 544 calories; 46 g Fat; 28 g Protein; 1 g Carbs 

Easy Keto Swedish Meatballs [Low Carb, Gluten Free] from ketogasm.com. Image source: ketogasm.com
Inspired by Ikea’s Swedish meatballs, this recipe is said to be just as good but without all the carbs. What I like is it includes a sauce and cauliflower mash.

The recipe does include dairy, but I believe you might be able to get away with substituting the cream for full-fat coconut milk or coconut cream.

But, heads up, if you do sub with the coconut milk or cream, you might add a coconut taste to your Swedish meatballs.

Check out: Easy Keto Swedish Meatballs

Chicken and Sausage Jambalaya Recipe

Per serving – 238 calories; 21 g Fat; 5 g Protein; 1.5 g Carbs (net)

Low Carb Chicken and Sausage Jambalaya from tasteaholics.com. Image source: tasteaholics.com

Missing jambalaya and rice? Give this easy recipe a try. Thanks to cauliflower rice, this soulful dish can make its way back onto the keto menu.

Check out: Chicken and Sausage Jambalaya Recipe

Sesame Almond Zoodle Bowl

Per serving – 238 calories; 16 g Fat; 8.43 g Protein; 11.9 g Carbs

Sesame Almond Zoodle Bowl from ruled.me. Image source: ruled.me

Ruled.me has PLENTY of delicious recipes. Many of them include dairy (cheese), but you can also find some great recipes that are dairy free. Like this good looking Sesame Almond Zoodle Bowl.

Couple this recipe with some beef or chicken for more protein and you’ll be good to go although it’s also super good alone, I’m sure.

Check out: Sesame Almond Zoodle Bowl

Keto Grilled Chicken & Peanut Sauce

Per service (1 chicken thigh & 2 tbsp of sauce) – 492 calories; 33 g Fat; 41 g Protein; 3 g Carbs 

Keto Grilled Chicken & Peanut Sauce by IBreathImHungry.com. Image source: IBreathImHungry.com

Summer starts this week! This is a ready for the summer type of recipe right here. Fresh, crispy red cabbage salad with warm grilled chicken and a peanut sauce sounds like BBQ party tastiness. Get into it. 

Check it out: Keto Grilled Chicken & Peanut Sauce


Other goodies:

10 Simple Paleo Breakfast Recipes for Weight Loss

How to break stalled weight loss on the ketogenic diet

How I lost 45 pounds in 4 months on effortless intermittent fasting


Keto Slow-Cooker Beef & Broccoli

Per serving – 430 calories; 19 g Fat; 54 g Protein; 3 g Carbs (net)

Keto Slow-Cooker Beef & Broccoli from WickedStuffed.com. Image source: WickedStuffed.com

Got a taste for some Chinese food, but don’t want the added sugars, bad fats, MSG, and whatever else might be added to Chinese food these days?

Give this Keto Slow-Cooker Beef & Broccoli recipe from WickedStuffed.com a try. You can get this recipe started in the morning and have it ready for you by lunch.

Check out: Keto Slow-Cooker Beef & Broccoli 

Easy Low-Carb Chicken Stir-Fry

Per serving – 396 calories; 26.9 g Fat; 27.6 g Protein; 11.1 g Carbs 

Easy Low-Carb Chicken Stir-Fry from KetoDietApp.com. Image source: KetoDietApp.com

Quick and simple one-pan dinners are the best when it’s the end of the day, you’re ready to eat, and you don’t want to put a lot of energy into making dinner.

This Easy Low-Carb Chicken Stir Fry from KetoDietApp.com is quick, easy, includes fresh vegetables, and is straight to the point.

Check it out: Easy Low-Carb Chicken Stir Fry

Paleo Beef with Broccoli

Per serving – 273 calories; 17 g Fat; 24 g Protein; 3 g Carbs 

Paleo Beef with Broccoli by IHeartUmami.com. Image source: IHeartUmami.com

Dinner in under 30 minutes? Yes ma’am! If you’re not feeling the slow-cooker beef and broccoli recipe above, this is another healthy take on the tasty, classic combo.

ChihYu of IHeartUmami.com shows how quick and easy this recipe can be put together in a helpful video.

With this Paleo Beef and Broccoli recipe you can get in, cook, and get back to the summer fun.

Check it out: Paleo Beef with Broccoli 

Keto Pork Chops al Pastor

Per serving (1 pork chop, 2 tbsp butter) – 495 calories; 47 g Fat; 25 g Protein; 1 g Carb 

Keto Pork Chops al Pastor from IBreathImHungry.com. Image source: IBreathImHungry.com

Need a good pork chop recipe in your life? How about topping that pork chop with a butter loaded with fresh herbs, red onions, and chopped pineapple?

And don’t worry about the pineapple. It’s not enough to kick you out of your keto stride.

Another delicious recipe out of IBreathImHungry.com. They have a load of goodies over there. This is one of their latest.

For sides, I’m thinking cauliflower mash, a green salad, or a raw kale salad.

Check it out: Keto Pork Chops al Pastor 

Keto Shrimp Scampi

Per serving – 366 calories; 15 g Fat; 49 g Protein; 7 g Carbs 

Keto Shrimp Scampi by ketogasm.com. Image source: ketogasm.com

Since going paleo 5 years ago, I haven’t had a good shrimp scampi in a while. This shrimp scampi calls for summer squash noodles and tips on how to make them.

Now, there are stores that sell spiralized vegetables so all you’ll need to do is grab a box instead of a spiralizer. Unless you’d rather make your own.

Shrimp tossed in white wine or chicken broth coupled with butter over summer squash noodles? Um, yum! 

Another tasty one from ketogasm.com.

Check it out: Keto Shrimp Scampi 


Other posts you may like:

10 Simple Paleo Breakfast Recipes for Weight Loss

How to break stalled weight loss on the ketogenic diet

How I lost 45 pounds in 4 months on effortless intermittent fasting


Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + The Weight Loss Transformation Journal + Workbook

How to break stalled weight loss on the ketogenic diet

Weight loss is already challenging enough. When a plan stops working, it becomes even more challenging and frustrating.

Keto is no exception especially considering how restrictive a ketogenic diet can seem. For some, this diet is the best thing since Kerry’s Gold butter.

For others, it’s limiting and if there aren’t any weight loss results, keto appears to be not worth the effort.

If you’ve started experiencing a weight loss plateau with the ketogenic diet, don’t toss out the keto approach just yet.

Give these tips a try if you’re looking to stick with keto. But if you’re totally over keto, by all means, give it up. There are other real food, healthy methods for weight loss.

But if you’d like to stick with it below are 9 tips for breaking stalled weight loss on keto that I’ve picked up from around the way and given a try myself.

from the bus to your job. And they’re healthy thus guilt free.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! I will always only recommend products and services I’m loving. Full disclosure available here.


Cut dairy out of your keto routine or cut down

Some people can lose weight on a keto diet that includes dairy, and some people simply can’t. The difference? Insulin resistance or insulin sensitivity.

Dairy causes a high secretion of insulin in some people. (source)

If you’re insulin resistant as it is, it is highly likely dairy will be an issue for you. But if not, dairy won’t effect you in that manner.

“Dairy seems to stall weight loss for some people, so you might try taking it out of the diet if you can’t lean out.” – MarksDailyApple.com 

Remove keto snacks – processed “keto-friendly” packaged foods

Every once and a while, a packaged keto-friendly snack might be fine, but making it a daily occurrence can be why your weight loss has stalled.

For myself, I even had to cut them out as my weekly treat.

Packaged foods that call themselves keto-friendly are easy to overdo or can have extras in them that’ll throw off your appetite or macro count.

Sticking to real foods helps you keep a closer eye on what what you’re eating.

Limit (measure) or remove nuts and nut butters

People tend to go overboard with the nuts. Myself included. Start out with a cute little handful and before you know it, you’re 5 handfuls in. If you know you’ve got a problem with nuts and nut butters, don’t even start.

Also, watch which nuts you consume. Raw nuts are better than roasted nuts. Raw nuts have their nutrients still in tact and their fats. Roasted nuts tend to be higher in carbs and are usually coated in bad fats like cotton seed oil. 

And avoid cashews or keep a CLOSE eye on how many of them you eat. They’re high in carbs. And peanuts ARE NOT a nut. They’re a legume. 

Nut butters are also better when raw. And they are easier to overdo.

Again, if you know you tend to have more than you intended, don’t even start.

Keep your meals super simple

I’ve noticed my 75-pound weight loss was much simpler when I kept my meals simple and to the point – meat, vegetables, fat.

My mom even joked with me saying, “dang, all you eat is meat, fat, and vegetables. Meat, fat, and vegetables.” Yup! Pretty much.

This makes it easier to track macros and calories, removes worries of eating too much protein or carbs, and makes it easier to keep an eye on what foods work best for you.

Recipes are cool and all, but limit the fancy ones for special occasions. Definitely limit them when you’re on a weight loss regimen. 

Quit snacking and stick to 2 to 3 meals a day

If you’ve been snacking on a ketogenic diet, and your weight loss has stalled, it’s time to give up the snacks.

And honestly, if you’re following a keto routine correctly, you shouldn’t have to snack. Your meals should be nutrient dense enough to hold you over in between them, without snacking.

If you find yourself needing to snack in between your meals, consider adding more fat to your meals. You might even need more protein.

However, if you notice your hunger is actually a craving, you might be consuming too much protein. Too much protein can be converted into glucose by the liver. Glucose in the system can increase cravings.

Yes, keto is a delicate balance.

Incorporate intermittent fasting

Intermittent fasting is another tool for keeping your insulin low and limiting the amount of times it is elevated, thus increasing how long your body is in fat-burning mode.

When I first gave intermittent fasting a try, it helped me lose a significant amount of weight quickly. Like, one morning I got out of bed and when I stretched my arms up, my waist beads slipped right off my waist and onto the floor. The fat loss around my waist and hips alone was REALLY impressive.

All I did was quit eating around 4 pm and didn’t eat breakfast until 8 am the following morning. That was 16 hours of fasting with a good chunk of it done in my sleep.

You can give intermittent fasting a try by easing your way into it with the method I’ve mentioned above. Have your dinner a little earlier than usual and eat a little later the following day. Work your way up to 16 hours of fasting.

Limit artificial sweeteners or remove them

Listen, if you’re prone to binge eating, food addiction, and sugar cravings, cut even the artificial sweeteners.

Now, if you’ve overcome those behaviors around food with artificial sweeteners in your keto diet, than they work fine for you.

But if you’re like myself where something sweet can make you have more than you wanted to have, then cut those sweeteners out.

They can trigger cravings which can lead to over eating.

Remove low-carb flours from your routine

Almond flour, coconut flour, tapioca and pretty much any of those lower-carb white and wheat flour substitutes can still cause a higher insulin response.

It’s the refinement that increases how much insulin they cause the body to create.

Removing them also helps you keep a closer eye on how many carbs you’re getting. If you’re weight loss is struggling, ditch the flours all together.

At least until you reach your weight loss goals. Or, you can limit them to once a month if you must have a keto-friendly, baked treat. 

Eat more protein

This video on protein was just released on June 17, 2018. It’s a quick message on if you should eat more or less protein.

According to Dr. Ted Naiman’s findings, those that ate more protein did better. They had lower abdominal fat and lost more body fat.

Check it out…

Here are a few good videos to check out on common ketosis mistakes

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

10 Simple Paleo Breakfast Recipes for Weight Loss

Simply eating a paleo diet of real, nutrient dense, wholesome foods can give you great weight loss, health, and wellness results.

I’ve experienced many of these benefits since going paleo over 5 years ago. Benefits have included cleared eczema, no more allergies (sneezing, coughing, hayfever), a consistent and on-time period, improved mood management,  and a 75-lbs weight loss.

If  you do experience a weight loss plateau, or aren’t seeing the weight loss results you’ll like to see, there are tweaks to the paleo diet you can give a try.

I’ve made these same tweaks and saw improvements quickly.

What I removed from my paleo diet to improve weight loss

I removed foods that are starchy and, or super  sweet so typically these are fruits and any root vegetables. Also removed nuts and nut butters.

This makes a paleo routine more ketogenic. If you do fine on nuts and nut butters, keep them. But if you know yourself to go overboard, don’t even start.

Here’s a list of what I removed from my paleo diet to see the most weight loss:

  • Sweet potatoes
  • Yams
  • Yellow potatoes
  • White potatoes
  • Essentially all types of potatoes
  • Carrots
  • Parsnips
  • Beets
  • Bananas
  • Strawberries
  • Watermelon
  • Melon
  • Apples
  • Oranges
  • Dates
  • Dried fruit
  • Honey
  • Agave nectar
  • Coconut nectar
  • All nuts and nut butters (although I would have the occasional handful of macadamia nuts)
  • Coconut flour
  • Almond flour
  • Tapioca flour
  • Pretty much any flour substitutes

And if you did eat beans, rice, oats, and sprouted wheat grain breads as part of your paleo diet, you should also try removing those from your routine to see better weight loss results.

10 simple paleo breakfast recipes great for weight loss

These paleo recipes are perfect for weight loss because they don’t include any of the real foods from above. They’re also simple for those with busy schedules or don’t usually cook.

And they’re not all going to be your typical “breakfast” meals. Any meal that breaks your fast is breakfast, fyi. Plus it’s cool to switch it up and try something different.

(In no particular order)

Mini Egg Frittatas

Mini Egg Frittatas recipe from iHeartNapTime.net. Image source: iHeartNapTime.net.

Ingredients: bell peppers, onion, breakfast sausage, spinach, kosher salt, and ground black pepper

Recipe link: Mini Egg Frittatas 

Easy Paleo Ham & Egg Cups

Easy Paleo Ham & Egg Cups from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: slices of ham, full-fat coconut milk, orange bell pepper, red bell pepper, yellow onions, salt & pepper, coconut or olive oil

Recipe link: Easy Paleo Ham & Egg Cups

Paleo Bacon Zucchini & Red Pepper Frittata

Paleo Bacon Zucchini & Red Pepper Frittata from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: bacon, zucchini, medium onion, eggs, full-fat coconut milk, Italian seasoning, salt & pepper

Recipe link: Paleo Bacon Zucchini & Red Pepper Frittata

Chorizo and Spinach Omelette

Chorizo and Spinach Omelette from PaleoLeap.com. Image source: PaleoLeap.com.

Ingredients: eggs, spinach, onion, coconut milk, chorizo sausages, tomatoes, green onion, garlic clove, ghee, sea salt, black pepper

Recipe link: Chorizo and Spinach Omelette

Garlic Shrimp with Zucchini Noodles Recipe

Paleo garlic shrimp with zucchini noodles from PaleoLeap.com. Image source: PaleoLeap.com

Ingredients: shrimp, zucchini, garlic, white wine (optional), fresh lemon, fresh chives, cooking fat, sea salt, black pepper

Recipe link: Paleo Garlic Shrimp with Zucchini Noodles 

Slow Cooker Paleo Teriyaki Chicken

Easy slow cooker paleo teriyaki chicken from RubiesAndRadishes.com. Image source: RubiesAndRadishes.com

Ingredients: chicken thighs, coconut amino, ginger, garlic cloves, salt & pepper, and the recipe does call for honey, but it’s a tbsp and I’m sure you might be able to sub for a few drops of stevia

Recipe link: Slow Cooker Paleo Teriyaki Chicken

Cavemanalicious meatballs

Cavemanalicious meatballs from FitnessInAnEvolutionaryDirection.com. Image source: FitnessInAnEvolutionaryDirection.com.

Ingredients: 80/20 ground beef, organic, chopped frozen spinach, sea salt and black pepper, butter, avocado or coconut oil, garlic cloves, medium white onion

Recipe link: Cavemanalicious Meatballs

BLT Salad with Garden Ranch

BLT Salad with Garden Ranch from PrimalPalate.com. Image source: PrimalPalate.com

Ingredients: bacon, grape tomatoes, red onion, butter lettuce, and there’s a dairy-free ranch dressing linked recipe

Recipe link: BLT Salad with Garden Ranch

Diane’s 6-Minute Salmon

6-Minute Salmon from BalancedBites.com. Image source: BalancedBites.com

Ingredients: wild salmon, sea salt, and a teaspoon of their Abodo Spice Blend

Recipe link: 6-Minute Salmon

10-Minute Sliders with Creamy Ranch Dressing (dairy free)

10-Minute Sliders from BalancedBites.com. Image source: BalancedBites.com

Ingredients: garlic powder, onion powder, sea salt, pepper ground cumin, ground beef, iceberg lettuce, tomato (“optional, omit for nightshade free” – balancedbites.com), red onion, and a recipe for creamy ranch dressing

Recipe link: 10-Minute Sliders

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more