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20 Keto brunch recipes for you and your just-as-bougie pals

Did you know you don’t have to sacrifice brunch for your keto diet?

Nope. You can stick to your keto diet and still have brunch with your bougie pals.

A tip for intermittent fasters: Fit brunch into your intermittent fasting routine by scheduling brunch during your eating window or scheduling your eating window during brunch.

Either way, brunch doesn’t have to ruin your intermittent fasting schedule.

Below I’ve gathered a list of keto-friendly brunch recipes that perfect for introducing your friends to keto.

And even more fun if the whole crew is doing keto.

1. The best keto pancake recipe with coconut flour

The Best Keto Pancake Recipes With Coconut Flour by MeganSeelinger.com
| Images source: MeganSeelinger.com |

In my search to find the perfect recipe I noticed that a lot of people have been commenting on other posts that they are allergic to nuts, so using almond flour is not an option. These Pancakes are made with coconut flour so perfect for anyone with a nut allergy

MeganSeelinger.com

Full recipe here

2. Cheesy ham hash egg cups – low carb & keto

Cheesy Ham Hash Egg Cups – Low Carb & Keto by iBreathImHungry.com
| Image source: iBreathImHungry.com |

These cheesy ham hash egg cups are quite possibly more amazing than the deviled ham salad!  I mean it’s a toss up, really.

iBreathImHungry.com

Full recipe here

3. Keto Banana Break – Easy & Tasty Low Carb Recipe

Keto Banana Bread by Meraadi.com
| Image source: Meraadi.com |

It’s essentially the answer to your prayers if you’re on a low carb diet. This recipe includes a handful of healthy ingredients that are combined to taste great and can help you along your keto diet journey, whether you’re on it for weight loss or general health.

Meraadi.com

Full recipe here

4. 30-minute cinnamon roll knots gluten free, dairy free & keto

30-minute cinnamon roll knots gluten free, dairy free & keto by Paola van der Hulst at gnom-gnom.com | Image source: gnom-gnom.com |

Got thirty mins and craving cinnamon rolls? Whip up these easy and scrumptious gluten free and keto cinnamon roll knots in a jiffy! Think just 2g net carbs a pop.

gnom-gnom.com

Full recipe here

5. Almond butter coconut flour waffles

Almond butter coconut flour waffles by SugarFreeLondoner.com
| Image source: SugarFreeLonder.com |

Do you know those days when only a waffle will do? A soft, light and fluffy waffle with a gentle crunch on the edges, preferably straight from the waffle maker so it’s still warm? A waffle that fills the kitchen with the most mouthwatering smell of baked deliciousness? When I look out of the window, I can say with 100% certainty that today is a grain free waffles day.

SugarFreeLondoner.com

Full recipe here

6. Keto pumpkin bread french toast – low carb

Keto pumpkin bread french toast – low carb by IBreathImHungry.com
| Image source: IBreathImHungry.com |

A couple of weeks ago I posted a Low Carb Pumpkin Quick Bread recipe, and in the post I went on and on about how I thought it would make some seriously amazing french toast…

Well friends, I finally made it happen and it far surpassed even my expectations!  🎉

IBreatheImHungry.com

Full recipe here

7. Jalapeno popper deviled eggs

Jalapeno popper deviled eggs by IWashYouDry.com
| Image source: IWashYouDry.com |

I combined protein rich cream cheese, diced jalapeños, shredded cheddar cheese and a little sour cream with the egg yolks to create an ultra creamy and delicious filling for my egg whites. All the delicious dairy added to the filling makes these a protein packed appetizer that everyone can enjoy!

IWashYouDry.com

Full recipe here

8. Prosciutto-wrapped avocado egg

Prosciutto-wrapped avocado egg by Dina Hassan of Blog.PaleoHacks.com
| Image source: Blog.PaleoHacks.com |

Every layer of this savory dish has something delicious to offer, starting with the crispy prosciutto layer, then the creamy avocadoand finally, the softness of poached eggs.

Blog.PaleoHacks.com

Full recipe here

9. Hot & Crispy Cauliflower Fritters

Hot & crispy cauliflower fritters by Jennafer Ashley at Blog.PaleoHacks.com
| Image source: Blog.PaleoHacks.com |

Each of these “cheesy” little cauliflower fritters are bursting with nutritional benefits. Turmeric and black pepper form an anti-inflammatory powerhouse, while pasture-raised eggs pack protein and healthy Omega-3’s. Almond flour adds fiber and helps create the satisfying crispiness surrounding each fritter. And the not-so-secret ingredient that adds cheesy flavor without any dairy is (drumroll please)… nutritional yeast! This protein-rich flavor imparts a mild cheddar cheese taste and aroma to anything it touches.

Blog.PaleoHacks.com

Full recipe here

10. Spicy shrimp omelette

Spicy shrimp omelette by TasteAholics.com
| Image source: Tasteaholics.com |

This quick and healthy breakfast idea came to us when our extra shrimp from the night before were laying sadly in a container just waiting to be eaten! Our omelette was in the works already but we threw those shrimps in before the eggs and we were very pleased with the results! Add as much spices as you like; shrimp love cayenne and paprika!

Tasteaholics.com

Full recipe here

11. Rosemary Keto Bagels

Rosemary keto bagels by Blog.Bulletproof.com
| Image source: Blog.Bulletproof.com |

Indulge a little without guilt, stay in ketosis and kick some ass with these dense, chewy, rosemary keto bagels. Feel free to add any other toppings you like, as well, such as sea salt and cayenne pepper.

Blog.Bulletproof.com

Full recipe here

12. Bacon & Egg Fat Bombs

Bacon & egg fat bombs by Martina Slajerova at KetoDietApp.com
| Image source: KetoDietApp.com |

I’m a big fan of savoury fat bombs! I’ve explained how to incorporate fat bombs in your diet in my post here. Don’t get me wrong, I like their sweet version too and have even created several recipes myself. However, I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.

KetoDietApp.com

Full recipe here

13. Low-carb bacon, egg, and spinach breakfast casserole

Low-carb bacon, egg, and spinach breakfast casserole by StaySnatched.com
| Image source: StaySnatched.com |

Low-Carb Keto Bacon, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal-prep dish with cheese, mushrooms, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!

StaySnatched.com

Full recipe here

14. Keto lemon sugar poppy seed scones

Keto lemon sugar poppy seed scones by Ruled.me
| Image source: Ruled.Me |

I decided to make this scone different from the other keto scone recipes floating around the internet because I wanted to simulate something more like a muffin center with a crusty exterior. For those of us who love coffee and a scone, it hits the spot. For the ones who don’t drink coffee, it’s still soft enough to enjoy without a hot beverage to wash it down.

Ruled.me

Full recipe here

15. Fluffy buttermilk pancakes

Fluffy buttermilk pancakes by Ruled.me
| Image source: Ruled.me |

You want something that LOOKS like the real thing, that TASTES like the real thing, and most importantly can satisfy your need for this delicious temptation.

Well let’s get crackin’, we have no time to waste – we need to make these delicious pancakes!  These delicious morsels can be ready in no time flat, and all you have to do is add some toppings on there to make it a spectacular treat!

Ruled.me

Full recipe here

16. Air fryer bacon wrapped chicken bites

Air fryer bacon wrapped chicken bites by SkinnyTaste.com
| Image source: SkinnyTaste.com |

Bacon wrapped chicken bites are the easiest appetizer, made with just TWO ingredients. Using the air fryer, the bacon comes out crisp on the outside, and the chicken juicy and tender inside.

SkinnyTaste.com

Full recipe here

17. Sausage cream cheese pinwheels

Sausage cream cheese pinwheels – low carb & gluten free by MyTableOfThree.com
| Image source: MyTableOfThree.com |

These pinwheels are so good you will feel like you are cheating but never fear they come in at just 2.4 net carbs per 2 pinwheels. We don’t have to feel deprived when it comes to our favorite treats. It can be as simple getting in the kitchen and giving this recipe a try.  I promise that you will not regret it!

MyTableOfThree.com

Full recipe here

18. Keto cheesecake cupcakes

Keto cheesecake cupcakes by Beth on AllRecipes.com
| Image source: AllRecipes.com |

“Very good low-carb dessert. Keto-friendly.”

AllRecipes.com

Full recipe here

19. Keto muddled strawberry margarita

Keto muddled strawberry margarita by Blog.Bulletproof.com
| Image source: Blog.Bulletproof.com |

This low-carb margarita recipe uses clear tequila, which has no carbs and is naturally gluten-free. Muddling the strawberries with a no-sugar sweetener such as birch xylitol adds just the right amount of sweetness to the fresh berries and keeps your net carbs low — just 1 gram per drink.

Blog.Bulletproof.com

Full recipe here

20. Low carb moscow mule (sugar free)

Low carb moscow mule (sugar free) by IBreathImHungry.com
| Image source: IBreathImHungry.com |

In case you’re new to Moscow Mules like I was, they are traditionally made with vodka, lime juice, and ginger beer.  YUM.

Since I love the ginger flavor and sugar free ginger beer is pretty much impossible to find, I made a concentrated sugar free ginger syrup, which I added to vodka, lime juice, and diet ginger ale.

BAM. GINGER. IN. YOUR. FACE.

IBreathImHungry.com

Full recipe here

Pin for later 🙂

15 Keto Thanksgiving Sides That’ll Help You Eat Clean This Holiday Season

Thanksgiving already?

Yes, Thanksgiving already.

Over the last few years, I’ve set the intention to cook a keto meal, but things haven’t worked out yet.

Probably because I’m the only one that eats a ketogenic diet and although my family has made adjustments for the only vegan in our family for the last 30 years, I know preparing keto meals is something I’m going to set the tone for myself.

This year, I made the decision to put together a menu of keto-friendly Thanksgiving recipes for me to eat and others to try. My family loves my cooking so I think they won’t mind trying keto versions of the classics.

Getting started early this year and collecting ideas so created this post while collecting.

Happy Thanksgiving menu planning!

Easy Creamy Cauliflower Mashed Potatoes

Ingredients:

✏️ Sour Cream

✏️ Heavy whipping cream

✏️ Butter

✏️ Parmesan cheese

✏️ Garlic powder

✏️ Chopped chives

✏️ and Cauliflower of course

Easy Creamy Cauliflower Mashed Potatoes by ruled.me | Image source: ruled.me
Easy Creamy Cauliflower Mashed Potatoes by ruled.me | Image source: ruled.me

Easy Creamy Cauliflower Mashed Potatoes by ruled.me 

Roasted Pecan Green Beans

Ingredients:

✏️ Green beans

✏️ Olive oil

✏️ Chopped pecans

✏️ Parmesan cheese

✏️ Lemon zest

✏️ Minced garlic

✏️ Red pepper flakes

Roasted Pecan Green Beans by ruled.me | Image source: ruled.me
Roasted Pecan Green Beans by ruled.me | Image source: ruled.me

Roasted Pecan Green Beans 

Easy Keto Creamed Spinach

Ingredients:

✏️ Frozen spinach

✏️ Parmesan cheese

✏️ Cream cheese

✏️ Sour cream

✏️ Garlic powder

✏️ Onion powder

✏️ Salt

✏️ Pepper

Easy Keto Creamed Spinach by ruled.me | Image source: ruled.me
Easy Keto Creamed Spinach by ruled.me | Image source: ruled.me

Easy Keto Creamed Spinach

Keto Paleo Dinner Rolls

Ingredients:

✏️ Starwest Botanicals Organic Psyllium Husk Powder

✏️ Pastured eggs

✏️ Nutiva Organic Coconut Flour

✏️ Zucchini, finely grated

✏️ Organic apple cider vinegar

✏️ Filtered water

✏️ Dried basil

✏️ Non-aluminum baking powder

✏️ Sea salt

Keto + Paleo Dinner Roles by Healing Gourmet | Image source: HealingGourmet.com
Keto + Paleo Dinner Roles by Healing Gourmet | Image source: HealingGourmet.com

Keto Paleo Dinner Rolls 

Cheesy Cauliflower Muffins

✏️ Cauliflower

✏️ Eggs

✏️ Cheddar cheese

✏️ Almond flour

✏️ Italian herb seasoning

✏️ Onion powder

✏️ Garlic powder

Cheesy Cauliflower Muffins by Kirbie's Cravings | Image source: KirbiesCravings.com
Cheesy Cauliflower Muffins by Kirbie’s Cravings | Image source: KirbiesCravings.com

Cheesy Cauliflower Muffins 

Skillet Roasted Bacon Brussels Sprouts With Garlic Parmesan Cream Sauce

Ingredients:

✏️ Bacon

✏️ Brussels sprouts

✏️ Butter or ghee

✏️ Minced onion flakes

✏️ Heavy cream

✏️ Parmesan cheese, grated

✏️ Garlic cloves

✏️ Sea salt

✏️ Cracked black pepper

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce by Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com
Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce by Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce



Low-Carb Pecan Stuffing

Ingredients:

✏️ Butter, ghee, or coconut oil

✏️ Yellow onion

✏️ Celery

✏️ Dried thyme

✏️ Dried rubbed sage

✏️ Poultry seasoning

✏️ Celery salt

✏️ Pecans

✏️ Sage leaves

✏️ Salt

✏️ Pepper

✏️ Parsley

Low-Carb Pecan Stuffing by Simply So Healthy | Image source: SimplySoHealthy.com
Low-Carb Pecan Stuffing by Simply So Healthy | Image source: SimplySoHealthy.com

Low-Carb Pecan Stuffing 

Cauliflower Rice Stuffing

Ingredients:

✏️ Cauliflower

✏️ Olive oil

✏️ Yellow onion

✏️ Garlic clove

✏️ Celery stalks

✏️ Mushrooms, sliced

✏️ Pecans

✏️ Dried sage

✏️ Poultry seasoning

✏️ Red wine vinegar

✏️ Sea salt

✏️ Black pepper

Cauliflower Rice Stuffing by The Healthy Maven | Image source: TheHealthyMaven.com
Cauliflower Rice Stuffing by The Healthy Maven | Image source: TheHealthyMaven.com

Cauliflower Rice Stuffing 

Bacon & Smoked Gouda Cauliflower Mash – Low Carb

Ingredients:

✏️ Cauliflower

✏️ Heavy cream

✏️ Butter

✏️ Kosher salt

✏️ Black pepper

✏️ Garlic Powder

✏️ Cooked bacon

✏️ Shredded smoked Gouda cheese

✏️ Salt and pepper

Bacon & Smoked Gouda Cauliflower Mash - Low Carb by I Breath I'm Hungry | Image source: IBreathImHungry.com
Bacon & Smoked Gouda Cauliflower Mash – Low Carb by I Breath I’m Hungry | Image source: IBreathImHungry.com

Bacon & Smoked Gouda Cauliflower Mash – Low Carb 

Cheesy Bacon Brussels Sprouts

Ingredients:

✏️  Brussels sprouts

✏️  Cooked bacon

✏️ Butter

✏️ Flour (sub for coconut flour or almond flour)

✏️ Milk (sub for coconut milk or raw milk for healthier options)

✏️ Mozzarella cheese

✏️ Pepper jack cheese

✏️ Salt and pepper

Cheesy Bacon Brussels Sprouts by Six Sisters Stuff | Image source: SixSistersStuff.com
Cheesy Bacon Brussels Sprouts by Six Sisters Stuff | Image source: SixSistersStuff.com

Cheesy Bacon Brussels Sprouts 

Natural Homemade Low Carb Cranberry Sauce

Ingredients:

✏️ Cranberries

✏️ Stevia or honey (the Stevia is keto-friendly)

✏️ Ground ginger

✏️ Lemon juice

✏️ Lemon zest

✏️ Water

✏️ Sea salt

Natural Homemade Low Carb Cranberry Sauce or Relish Recipe by Grass Fed Girl | Image source: GrassFedGirl.com
Natural Homemade Low Carb Cranberry Sauce or Relish Recipe by Grass Fed Girl | Image source: GrassFedGirl.com

Natural Homemade Low Carb Crnberry Sauce or Relish Recipe 

Low Carb Cranberry Sauce

Ingredients:

✏️ Fresh cranberries

✏️ Water

✏️ Erythritol

✏️ Stevia

✏️ Lemon zest

✏️ Lemon juice

✏️ Ground cinnamon or 1 cinnamon stick to be removed after cooking

Low Carb Cranberry Sauce by That's Low Carb?! | Image source: ThatsLowCarb.com
Low Carb Cranberry Sauce by That’s Low Carb?! | Image source: ThatsLowCarb.com

Low Carb Cranberry Sauce 

Cranberry Jalapeno “Cornbread” Muffins

Ingredients:

✏️ Coconut flour

✏️ Swerve sweetener or other erythritol

✏️ Baking powder

✏️ Large eggs

✏️  Unsweetened almond milk

✏️ Butter or avocado oil

✏️ Vanilla

✏️ Fresh cranberries

✏️ Jalapeno peppers

Cranberry Jalapeno "Cornbread" Muffins by All Day I Dream About Food | Image source: AllDayIDreamAboutFood.com
Cranberry Jalapeno “Cornbread” Muffins by All Day I Dream About Food | Image source: AllDayIDreamAboutFood.com

Cranberry Jalapeno “Cornbread” Muffins

Shrimp and Bacon Dressing

Ingredients:

✏️ Raw almonds

✏️ Tapioca flour

✏️ Baking soda

✏️ Dried thyme

✏️ Sea salt

✏️ Butter or coconut oil

✏️ Chicken broth

✏️ Diced curly parsley

✏️ Apple cider vinegar

✏️  Celery

✏️ Applewood bacon

✏️ Onion

✏️ Mushrooms

✏️ Vegetables

✏️ Small lemon

✏️ Shrimp

Shrimp and Bacon Dressing by A Girl Worth Saving | Image source: AGirlWorthSaving.com
Shrimp and Bacon Dressing by A Girl Worth Saving | Image source: AGirlWorthSaving.com

Shrimp and Bacon Dressing Recipe

Almond Flour Biscuits

Ingredients:

✏️ Almond flour

✏️ Baking powder

✏️ Salt and pepper

✏️ Shredded cheese

✏️ Heavy Cream

✏️ Cold butter

✏️ Egg

 

Almond Flour Cheddar Biscuits by up late anyway | Image source: uplateanyway.com
Almond Flour Cheddar Biscuits by up late anyway | Image source: uplateanyway.com

Almond Flour Cheddar Biscuits 

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 

 

 

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

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

A weight loss plan put together by someone that has been there and done that!

Need a plan to get your own weight loss journey started or headed in the right track?

The new bundle How to Intermittent Fast on Keto for Fat Loss shows you what to eat to lose weight and how to avoid these 33 foods into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

You can also receive a copy of the FREE fat loss training by completing the form below.

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    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

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

    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.

    I’ve put my most helpful keto for weight loss meals into a whole 30-day plan

    The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these meals (and then some) into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

    I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

    I’ve put together these tips from my own weight loss success.

    Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

    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 

     

    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.

    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!

    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


    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 

     

     

    Healthy Fats and How to Use Them

    For the record, industrial oils are not healthy fats. Canola oil, sunflower oil, vegetable oil, cottonseed oil, peanut oil, and corn oil aren’t good for human consumption and can cause many health challenges as explained in this article.

    Below is a list of healthy fats. I’ve used a majority of them so I also have some insight into good ways to use them on regular bases.

    If you don’t already use them, consider trying some with a meal a day. Healthy fats are essential to hormone health, the brain, the absorption of vitamins, and also help with maintaining blood sugar, stable energy, and mood.

    Coconut Oil

    So many mentions of coconut oil out here in these internet streets.

    • Use it for defense against a cold by simply taking 1 tbsp 3x a day
    • Shorten your period by cooking with it and taking 2 to 3 tbsps a day
    • Heal breakouts on the face by wearing it as a mask while you shower
    • Fry eggs and plantain with it. Not together unless you like them like that
    • Add a tbsp to a cup of coffee for an extra boost of energy
    • Oil pull with it by swishing it around in your mouth between 10 to 20 minutes in the morning
    • Rub it on your feet for peeling skin and crusty heels that can be caused by a fungal infection

    Organic Lard

    Yeah, people don’t usually see this one coming. I L.O.V.E organic lard! I usually find organic lard at the health food stores like Sprouts, the local natural foods co-op, or whole foods.

    • Use it to fry chicken for crispier chicken skin
    • Use it took cook coconut flour pancakes – it only takes a tbsp or 2
    • Get more vitamin D in the winter by using it to cook skillet meals

    Beef Tallow

    I gather some by cooking grass-fed grown beef and saving the fat in a jar. It has a tasty flavor.

    • Fry eggs and sweet potato hash in a tbsp or two
    • I like adding a few tbsps to tomato sauce I cook in a saucepan I make for squash and paleo lasagna
    • Add some to a small pot of water, pink salt, and seasonings like garlic, pepper, onion, parsley, cayenne, and chives. Let it simmer for a while and sip if you catch a cold or need something warm and soup like
    • Add a bit to cauliflower mash to add some flavor

    Pastured Raise Butter

    Kerry’s Gold is where it’s at.

    • Fry eggs, pancakes, and kale in butter
    • Melt on a steak or beef burger
    • Add a few tbsps to broccoli or any other vegetable
    • Blend into coffee
    • Make coconut flour butter biscuits by adding a melted tbsp to two tbsps of coconut flour and 1 tbsp of coconut milk; mix with a fork and bake for 10 to 15 minutes

    Duck Fat

    Duck fat reminds me of my childhood when my great-grandfather used to surprise us with duck. It’s a delicious flavor in my opinion.

    • Can fry eggs, sweet potatoes and plantain with it
    • Sautee vegetables
    • Fry meats in it
    • Melt over vegetables

    Olive Oil

    Do you really need tips here?

    • Mix a 1/2 a tbsp or less with apple cider vinegar and seasonings of your choice to have over a salad
    • Do not cook olive oil as it burns at lower temperatures than oils mentioned above

    Other healthy fats you should check out

    • Avocado
    • Avocado oil and avocado oil mayonnaise – use this oil as a salad dressing also
    • Macadamia nut oil
    • Red Palm Oil
    • MCT Oil – be very, very careful with this one. Too much and it’ll run right through you
    • Ghee
    • Coconut butter