GeekyTricee

Month: October 2018

Getting (re)started on your health & wellness goals: free download + printable

 

Whenever I get busy, or life gets bumpy, my self-care and healthy habits are the first I sacrifice for more time to do what I’ve deemed “more important.”

I’ll skip meal prep on the weekends if I’ve had a busy weekend. If I’ve got a tight deadline, I’ll skip my mindset work and morning routine. When there’s a lot of work, I don’t do my daily writing and reading exercises meant to strengthen me as an author.

Have you done that?

Let life tell you you’re too busy to take care of your health and wellness goals?

Get so busy that eating right, getting enough sleep, and working on your personal development are tasks you’re just too busy or stressed out to do?

Do you know what’s so crazy about that?

If you get enough sleep, eat right, and work on your personal development daily, all of that drama that you’re wrestling with turns out being more manageable and tends to work itself out sooner.

When you’re healthier, you manage stress better, improve your brain power, and get sick less.

And when you work on your personal development, you’re preparing your mindset, likely strengthening skills that’ll lesson the blow of hard times, and improve your awareness of the opportunities you want.

Seriously, I’ve witnessed it in my own life. (But I’ve been slipping lately and feeling it.)

Learning that valuable lesson, I started (again) planning my health and wellness goals by writing them down, working on my mindset by writing down why I want to achieve them, and then scheduling plans into daily habits.

Breaking down health and wellness goals into an action plan makes them easier to stick to when life gets busy or some drama goes down.

Goals without plans are wishes. When we take the time to process our goals into action plans and daily habits, we move from wishing we can have what we want to taking meaningful action to get it.

And of course sometimes there will be situations where circumstances really do shake up the schedule. But the goal is to get to a point where at least a healthy diet is maintained regardless.

The goal (well for me anyways) is to change the lifestyle where the new habits you want to establish become just as habitual as what you do daily now.

If you’re interested in working through the process I use to turn my health and wellness goals into a daily action plan of solid routine and sustainable habits, download my free Health and Wellness Goals Planner Worksheet.

Use it to plan your weight loss goals, personal development routine, and, or fitness goals. I’ve also included a 30-day morning and evening routine tracker + habit tracker. And it’s got a Challenge Tracker too.

Hope it’s helpful.

 

Sign up to receive your free Health & Wellness Goals planner worksheet here!

Other 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 I planned my workout routines for the gym during my weight loss transformation

I actually still workout this way.

The magic will be when I get more consistent with my workouts, but that’s another post.

Anywho…

This is how I planned (and plan) my fitness routine and workouts to lose 45 pounds in 4 months.

I am currently using this same routine and schedule to reach my current weight loss goal of 50 pounds.

Below, I’ve also included ways I get more out of the gym during my workouts.

Go during a time when there’s less people, more space

I like to go to the gym when I don’t have to wait for a machine, weight, or attachment.

There’s nobody I have to dodge or wait to pass or finish their exercise so I could start mine.

I’m not feeling surrounded, crowded, or “tired” from all the extra bodies around. It’s a quieter, calmer time.

Not that I hate when the gym is super busy and avoid these times at all cost. Sometimes, I do go (if I MUST) during busy hours. My secret to getting in and getting the most done, however, has been to avoid the crowd.

I get to the gym by 4 am. At the crack of crack of dawn. When most people in there are dead ass serious about their workouts.

There’s more space to workout, of course. I can hold on to equipment for a circuit without someone needing the same equipment. And there’s less hustling and bustling around.

And did I mention that the people are serious?!

There’s just something so productive about working out around a bunch of other serious, early morning lifters that makes my workouts pretty sweet. We get out of each other’s way and limit conversation. It’s nice.

Going early has saved me time, allowed me to get more done since I can work with more equipment, and has also helped me really get the most out of my workout.

Other times the gym crowd is pretty thin:

  • Around 9 to 10 am
  • After 12 pm until  3 pm
  • 9 pm and later (I think, I’ve actually only been to the gym around this time a few times. It looked pretty thin in there.)
  • Friday evenings
  • Saturday early mornings – 12 am and 7 am
  • Sundays seem pretty relaxed all day (might depend on where you live though)

Show up knowing what I will be doing

Showing up to the gym with a plan is crucial.

It allows me to go right where I need to go, gather any equipment I need for my circuit workout for the day, and get right to it.

I used to show up without a plan for specific exercises, but I knew exactly what body group I was doing on that day.

For example, Mondays, Wednesdays, and Fridays are my legs and butt days while Tuesdays are dedicated to back and arms, Thursdays are for chest and shoulders, and Saturdays are for legs and abs with long-ish cardio.

Then I know what my routine is when I get to the gym. I start with 10 minutes warm up, then do a circuit of 3 to 5 exercises (if I have more time, I’ll add a second circuit of 2 to 3 exercises), and I end with 20 mins of HIIT cardio.

Being that I’ve been lifting weights for some time, it was easy for me to go into the gym and know what exercises I should do for that day.

Now I have a plan of exactly what exercises I need to be doing, how many sets, and how many reps thanks to my ex which happens to be a personal trainer and body building champion. (Not that I’m bragging because I’m so not. lol)

I think he’s trying to get on my good side so I asked him for one of his training plans that he usually charges $150 for.

He put together a plan that focuses on building my legs and butt (because I like my legs thick) but will still give me sexy arms and back, cute shoulders, and a tight waist. I like it.

Showing up with a clear plan of what I will be doing has made my time at the gym pretty damn productive.

Batch body groups onto the same days

So… Like I’ve mentioned above, I batch body groups onto the same days.

Mondays, Wednesdays, and Fridays are butt and legs days, Tuesdays are for back and arms, Thursdays are for chest and shoulders, and Saturdays are legs and abs… and a long-ish cardo session if I’m in the mood.

Imagine having to do legs one day, abs the next, chest the following and so on. That even sounds confusing and like it takes way more time during the week.

I feel like I wouldn’t even get done what all needs to get done in a week at the gym.

Now, if you already workout that way, and it’s working just fine for you, don’t mind me.

What I have found by batching body groups onto the same days and having themed days at the gym is I save plenty of time, get more out of my workout since I’m working body groups that function together, and I have a more intense workout.

It’s also much more focused and easier to plan.

Group exercises into circuits

The fourth way I plan my fitness routine to get the most done during my session is put my exercises into circuits.

This looks like:

  • Circuit 1: 3 sets – 12 reps
    • Squats
    • Dumbbell lounges
    • Dumbbell step ups
  • Circuit 2: 3 sets – 12 reps
    • Deadlifts
    • Romanian deadlifts
    • Kickbacks

Instead of finishing 3 sets of squats before moving on to the dumbbell lounges, I work all the exercises in 1 set.

On leg days, it takes me about 45 minutes to an hour and half, sometimes 2 hours, to complete my circuits. On upper body days, it’ll take me less than 45 minutes and sometimes as short as 20 minutes.

Working out in circuits saves me time by helping me get and stay focused without having to move to a new machine or grab new weights for a different exercise. I get started on a set with everything I need.

Set up my equipment before getting started

This helps me save hella time at the gym.

I’m not walking around looking for weights at all once I get started on a circuit.

Because I go to the gym knowing what I will be doing that day, I also know what equipment I will need and gather accordingly.

And sense there aren’t many people there, I don’t have to worry about hoarding equipment from others.

Setting up before I start makes the workout go by faster by cutting out the fluff of walking to the weight and walking it back.

It likely makes my workouts so productive because it keeps me focused to have everything I need for the circuit in one place.

Give it a try if you find yourself running around the gym looking for stuff.

Do HIIT cardio after I finish lifting

I also incorporated high intensity interval training for my cardio sessions.

For me, they’re easier to do, I get more of a workout out of them, and they take less time.

It’s a workout that takes less time, but has more benefits and is more challenging.

Incorporating HIIT cardio has definitely helped me get more done in less time.

Hope you’re able to find some pointers and tips from my routine.

My workouts work for me because they are intense, pack a lot of work into a short period of time, and are organized in a way that help me achieve my transformation goals.

Please let me know if you’ve got any questions and I’d love to know what has worked well for you in the gym.

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 Transform Your Life Using a Planner

“Transform your life” sounds like such a huge task doesn’t it?

But with some good old decision making, goal setting, and planning, transforming your life can be broken down into a very doable project, or few.

And you can keep track of your transformation goals in a planner.

Below I detail how to transform your life using a planner in 7 steps.

Decide how you’d like to transform your life

“We don’t have as many problems as we have decisions to make.” – You Were Born Rich lecture

When we make decisions, we cut off other choices, get focused on what we want, and channel our energy towards achieving our choices.

When we don’t make decisions, we’ve essentially made the decision to not make a decision and that leads to being all over the place. We don’t know what exactly has to be done, and what we shouldn’t be doing, when we don’t limit our choices with solid decisions.

The first step I took to transforming my life was to make the decision to transform my life. That’s technically the first decision we make if we do want our lives to change.

The second step was deciding how I wanted my life to transform.

Deciding how you want to transform your life helps you develop goals and plans for the changes you’ll like to see.

Decisions also help your mind get focused on your goals and transformation.

Before you even start shopping for a planner, make the decision you’re going to transform your life and then write down which decisions you’ve made to transform your life.

Change your decisions into transformation goals and then those goals into daily habits

Once you’ve decided how you’d like to transform you life, determine which goals you should aim for to achieve those transformations.

Turning decisions into goals and then those goals into habits is how you increase your chances of transforming your life to how you want to see it transformed. When we put in this work to plan, we’re making ourselves more mindful of what we’d like to achieve.

When we neglect our decisions and don’t take the time to write out our transformation goals and map out what daily habits we’ll need to have, we lower our chances of achieving them and fall right back into old habits.

How often have you “decided” you were going to achieve a particular goal and within a few months that goal was sitting somewhere gathering dust?

We’ve all seen this happen. New Years Eve rolls around and we’re hyped to make all types of new declarations and changes.

Then by March of that year, our decisions and goals have shriveled up and died only to be revived again in January.

Instead, let’s try something different this year and work through our decisions to transform our lives until they’re solid transformation goals and daily habits.

Choose a planner system that’ll fit your transformation goals

Are you a creative with goals to take your freelance business to a whole new level?

Perhaps you’re a girl boss working a full-time job with hopes of becoming a full time entrepreneur in 6 months?

Or you’re like me and you’ve got body, finance, and location transformation goals on your mind.

Luckily, there are planner systems out there that can help you keep track of the goals you’ve got set for yourself. There’s planner systems with meal planners and fitness trackers, habit trackers, cycle monitors, and even project planners for entrepreneurs.

Do your research. You might also find that a standard planner system will do just fine.

Add your daily habits to a habit tracker

Once you get your planner, make sure you add your daily habits to your habit tracker.

Habit trackers are cool and all, but as I have discovered with myself, they really do not work unless you’re committed to completing those habits daily.

I suggest building a daily practice “studying” your daily habits and reminding yourself of your goals and reasons as to why you want to achieve those goals.

This isn’t a practice that’ll take long either. In the morning, read your list of habits for the day and then read your goals and reasons once. Then go on about your day.

I also find it helpful to use Google Calendar’s goal tracker function. While in the app, select the + sign in the bottom right corner and select “Goal.”

Google has a few goals to choose from. There’s one for Exercise, building a skill, making time for friends and family, saving “me” time, and organizing your life.

Once you add your goal, you can set how often you’ll want to work towards that goal, how long you’ll do the task on those days, and the best time of the day for you to do them. Google can then set reminders for you to get them done. And when you’re done, you can check them off.

But like I’ve set a bit earlier, no habit tracker will keep you on track unless you make a commitment to stick to your transformation goals.

Think about what weekly, monthly, and quarterly tasks will help you stay on track

In your planner you’ll also want to schedule which weekly, monthly, and quarterly tasks you’ll need to complete to keep you on track with achieving your goals.

These tasks can include:

  • Meal planning
  • Grocery shopping
  • Weekly planning, monthly planning, quarterly planning
  • Weekly or monthly weigh-ins and body measuring
  • Weekly, monthly, quarterly goal setting
  • Weekly, monthly, quarterly review
  • Scheduling social media
  • Facials, pedicures, manicures, spa treatments, hair appointments
  • Budgeting

Schedule check-ins and reviews

I’ve had the most success with my goals when I checked-in with myself and did reviews of my progress regularly.

These check-ins and reviews help me keep my transformation goals on my mind and adjust accordingly to stay on track.

Check-ins and reviews are times to reflect on what you’ve been doing and what progress you’re making. You can determine if there are changes you’ll like to make and pat yourself on the back for what work you have been putting in.

Schedule times to review your progress weekly, monthly, and quarterly.

Start by planning your health and wellness transformation goals with my goal planner worksheet

I’ve put together a health and wellness goals planner worksheet to help you identify and plan your health and wellness transformation goals.

With this form you can turn your goals into daily habits and determine when during the day you’ll complete those habits.

Complete the form below to get started on planning your transformation goals.

I’d love to hear how it goes so please feel free to shoot me an email if you’d like to share. 🙂

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 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.

keto meal prep ideas

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! 


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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!

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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! 

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