GeekyTricee

Real Foods

7 best keto and low carb pancake mixes: eat pancakes and still lose weight

When I first started eating keto years ago, there weren’t many keto-friendly flour mixes so I usually made my keto pancakes with coconut flour, eggs, liquid stevia, pink salt, and coconut milk.

And they tasted like coconut flour pancakes, know what I’m sayin’?

Now there are keto and paleo friendly pancake and waffle mixes that actually make really good pancakes and waffles. And all you have to do with some of these mixes is add water.

Here are 7 of the best keto and low-carb pancake and waffle mixes people are loving.

best keto pancake mixes

Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission at no additional cost to you. Full disclosure.


#7. Bob’s Red Mill Paleo Pancake & Waffle Mix

Bob’s Red Mill Paleo Pancake and Waffle Mix

This mix has organic coconut sugar making it more so low-carb than keto friendly but some keto peeps do still enjoy this pancake and waffle mix.

Some enjoy the taste of these and some do not, but they are rated by most as good tasting. Mixed reviews there. I’m a fan of Bob’s Red Mill, but haven’t had this mix yet.

There are 20g of carbs per a serving which is ⅓ cup of dry mix. Not sure how many pancakes that is.

Ingredients: Almond Flour, Arrowroot Starch, Organic Coconut Flour, Organic Coconut Sugar, Sea Salt, Cream of Tartar, Baking Soda

Macros as Prepared: 17g Fat | 20g Carb | 11g Protein

Click here to see Bob’s Red Mill Paleo Pancake & Waffle Mix.

#6. Paleo Pancake and Waffle Mix by Birch Benders

Paleo Pancake and Waffle Mix by Birch Benders

Birch Benders’ Paleo Pancake and Waffle Mix is pretty good and a regular in my house for those days I don’t mind having all my carbs for the day in one meal.

They also make great waffles that aren’t soggy at all. This is a just-add-water fave. Well, coconut oil and water if you’re making waffles.

A serving is 16g of carbs for 2-3 pancakes.

Ingredients: Cassava Starch, Organic Coconut Flour, Almond Flour, Eggs, Leavening (Monocalcium Phosphate, Sodium Bicarbonate), Salt, Monk Fruit, Spice. CONTAINS: Egg, Tree Nuts.

Macros Per a Serving: 7g Fat | 16g Carb | 7g Protein

Click here to see Paleo Pancake and Waffle Mix by Birch Benders.

#5. Simple Mills Almond Flour Mix, Pancake & Waffle

Simple Mills Almond Flour Mix, Pancake & Waffle

This mix does have organic coconut sugar which makes it more so low carb than keto friendly unless you don’t mind having a majority of your carb intake (18g here) for the day with 2 pancakes.

I like how simple the ingredients list is and how it’s free of grain, soy, corn, dairy, and gums. It’s also non-GMO Project Verified. Good stuff.

Plus, you can give these Delish pancake sausage dippers a try.

Ingredients: Almond Flour, Arrowroot, Organic Coconut Sugar, Organic Coconut Flour, Cream of Tartar, Baking Soda, Sea Salt

Macros as Prepared: 6g Fat | 18g Carb | 3g Protein

Click here to see Simple Mills Almond Flour Mix, Pancake & Waffle.


Health and wellness cheatsheets and worksheets

#4. Keto Chocolate Chip Pancake & Waffle Mix by Birch Benders with Sugar-Free Chocolate Chips

Keto Chocolate Chip Pancake & Waffle Mix by Birch Benders

Wanna feel like you’ve treated yourself without going off your keto diet and knocking yourself out of ketosis?

Give these chocolate chip keto pancakes and waffles a try. Just add water.

There is only 6g net carb per a serving and a serving is 2 pancakes. There’s also 14g of fat and 9g of protein per a serving making these high fat pancakes too. Great for keto.

Ingredients: Almond Flour, Sugar-Free Chocolate Chips (Non-GMO Maltitol, Chocolate Liquor [processed with alkali], Cocoa Butter, Sorbitan Tristearate and Soy Lecithin [emulsifiers], Vanilla), Eggs, Tigernut Flour, Organic Coconut Flour, Cassava Starch, Buttermilk, Leavening (Monocalcium Phosphate, Sodium Bicarbonate), Salt, Spice CONTAINS: Eggs, Milk, Tree Nuts

Macros as Prepared: 14g Fat | 17g Carb | 9g Protein

Click here to see Birch Benders Keto Chocolate Chip Pancake and Waffle Mix.

#3. Swerve Sweets, Pancake and Waffle Mix

Swerve Sweets, Pancake and Waffle Mix

Natural, nothing artificial, gluten free, grain free, and non-GMO verified, Swerve Sweet pancakes and waffles come out looking pretty tasty.

They’re made with almond and organic coconut flour and have no added sugar. They’re also easy to make which is always a plus.

Each serving is 2 pancakes with 11g net carbs per a serving.

Ingredients: Blanched Almond Flour, Tapioca Starch, Swerve (Erythritol, Prebiotic Oligosaccharides, Natural Flavors), Organic Coconut Flour, Baking Soda, Sea Salt, Cream of Tartar. Contains: Almonds, Coconut.

Macros as Prepared: 14g Fat | 19g Carb | 7g Protein

Click here to see Swerve Sweets, Pancake and Waffle Mix.

#2. Birch Benders Griddle Cakes, Pancake Waffle Mix Keto

Birch Benders Griddle Cakes, Pancake Waffle Mix Keto

As stated earlier, I’m a fan of Birch Benders Griddle Cake pancake and waffle mixes.

They taste great and are super simple to whip up. Just add water for pancakes, add water and oil for waffles.

The waffles aren’t soggy like I’ve experienced with other keto waffle recipes and the pancakes get crispy on the edges. And taste pretty damn good.

Birch Benders Griddle Cakes might have a keto-friendly taste to them, but the waffles and pancakes are still really good.

And quick to make.

A serving size is 2 pancakes at 10g of carbs. What’s a plus in my book is there’s also 11g of fat and 9g of protein in those 2 pancakes making them pretty rounded out as a keto food.

Ingredients: Almond Flour, Eggs, Tigernut Flour, Organic Coconut Flour, Cassava Starch, Buttermilk, Leavening (Monocalcium Phosphate, Sodium Bicarbonate), Salt, Spice

Macros as Prepared: 6g Fat | 18g Carb | 3g Protein

Click here to see Birch Benders Griddle Cakes, Pancake Waffle Mix.

#1. Carbquik Baking Biscuit Mix

Carbquik Baking Biscuit Mix

Have you ever tried a low-carb or keto-friendly flour mix that didn’t quite give you that baked-with-flour taste? It’s like it’s almost a pancake, but not quite.

Carbquik is said to be as close to real flour as not-flour can get because it it is made from wheat flour and behaves like wheat flour.

Best of all, it tastes like wheat flour but with most of their Carbquik recipes only having 3 net carbs or less per a serving.  

Biscuits and pancakes can taste like biscuits and pancakes again even though they’re keto-friendly. How cool is that?  

It’s 16g carbs per a serving for 1 biscuit and 2g net carbs for 1 biscuit.

Ingredients: Carbalose Flour (enzyme enriched wheat, vital wheat gluten, wheat fiber, high-protein patent wheat flour, soy fiber, canola oil, salt, emulsifiers, enzymes, ascorbic acid), palm and palm-kernel oil, buttermilk powder, baking powder, egg white powder, lecithin, salt and natural flavors. Allergens: Wheat, Soy, Eggs and Milk

Macros as Prepared: 6g Fat | 16g Carb 2g Net Carbs| 6g Protein

Click here to see Carbquik Baking Biscuit Mix.

Oh, and you’re going to need some low-carb and keto-friendly syrup to go with that

Lakanto Maple Flavored Sugar-Free Syrup – 1g net carb

Walden Farms Maple Walnut Syrup – 0g carbs

Honest Syrup, Maple Vanilla Sugar Free – 2g net carbs

All-u-Lose Maple Syrup – 5.11g carbs

Joseph’s Sugar Free Syrup, Maple Flavor – 9g carbs

Feeling this collection of keto and low carb pancake mixes? Wanna save it for later? Save it to your Keto or Low Carb boards on Pinterest? 🙂

best low carb pancake mixes
Disclosure: Some of the links in this post are 'affiliate links.' This means if you click on the link and purchase the item, I will receive an affiliate commission.

3 Surprisingly Best foods for weight loss, appetite control, and sugar cravings

Since testing all types of diets and doing a ton of research over the last 18 years, I’ve found that there are really only 3 best foods for weight loss, appetite control, and killing sugar cravings.

Other foods can work, but usually dieters (including myself at one point) experience cravings, loss of energy, hunger headaches, worsening of health despite weight loss, and all types of sugar withdrawals associated with trying to cut back on calories without preparing the body first.

Or lacking vital nutrients.

These foods not only decrease appetite, handle cravings, and require less eating of them to feel satisfied, but they also help the body transition from sugar burner to fat burner and make weight loss relatively much easier.

3 surprisingly best foods for weight loss pin

Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission at no additional cost to you. Full disclosure.


Healthy animal fats

Healthy plant fats like avocado oil, coconut oil, and almond oil are good too, but what has really done the trick for my 75-lbs weight loss transformation is animal fats.

My appetite decreased so much that I went from needing to eat 6 times a day on other diets to only needing a meal or two a day. The appetite transformation is too real.

With my appetite being in check, and cravings zapped, I started being able to fast without forcing myself to fast.

Skipping a meal here and there for the health benefits of fasting, and to speed up weight loss, is super simple with animal fats.

Animal fats include:

Lard, grass-fed butter, suet or tallow, duck fat, chicken fat (or schmaltz if you’re feeling fancy), and ghee.

A great source of high-quality, healthy animal fats is Fatworks where they support small farmers that believe in raising their animals with sustainable, humane, and environmentally friendly practices.

Fatworks carries nutrient dense, high-quality animal fats like tallow, chicken fat, lard, and duck fat.

Check out Fatworks site here to visit their store. They also have these cool bundles where you can save while purchasing more than one fat or test the fats they have in a sample pack.


free download health and wellness cheatsheets

Fatty cuts of meat

Fatty cuts of meat are the truth for weight loss, appetite control, and sugar cravings.

If you’re not trying to pay coin for weight loss drops that suppress appetite or take pills for cravings, add fatty cuts of meat to your routine and let them do their magic.

I know, I know. “But all these weight loss gurus usually suggest lean protein for fat loss. What the hell are you talking about?!”

They also believe that fat makes you fat when there’s a ton of research that has proved fat doesn’t make you fat and actually helps your body transition from sugar burning to fat burning.

Fatty protein helps you get enough protein and fat, but not so much fat that your body isn’t burning the fat already on it. I’m telling you, give it a go.

Fatty cuts of meat include:

Ground beef with the highest percentage of fat, chicken thighs, skirt steak, pork ribs, delmonico steak, New York strip steak, pork belly, lamb chops and beef ribeye.

Low, low carb vegetables and fruits

Even vegetables and fruits can increase cravings and appetite. Yea, I know. WTF?

I’ve actually found that getting rid of all vegetables and fruits in my diet has gotten rid of my period cramps, ended the bloat that I used to experience after a meal, and has lowered my grocery bill.

And I ain’t sick, constipated, or dead yet so I figure everything is okuuurt. (Plus there’s that carnivore diet thing that’s getting popular, but I digress.)

Low-carb vegetables and fruits keep your blood sugar and insulin low enough to get back into fat burning sooner than later after a meal.

Fruits like bananas and vegetables like carrots can actually increase your cravings and appetite.

If I had a dollar for everytime I read some poor woman’s Facebook post about suffering with cravings after she bragged about her fruit (sugar) bowl breakfast, I’d be moderately rich.

Low, low carb vegetables and fruits  include:

Cauliflower, swiss chard, zucchini, spinach, broccoli, asparagus, avocados, blackberries, and blueberries.

Put it all together and what do you get?

Relatively effortless and quick weight loss without struggling with a gang of cravings and an out of whack appetite.

But this does also take getting rid of highly processed foods, the low fat diet mentality, and everything in moderation myth.

I’ve put together an entire bundle that’ll help you best implement these 3 best foods for weight loss, appetite control, and beating sugar cravings, and give you a solid strategy for quick, simple weight loss, the How to Intermittent Fast on Keto for Fat Loss bundle.

How to Intermittent Fast on Keto for Fat Loss

Things like:

  • Simple fat loss meal combinations to use for the best results
  • How to use intermittent fasting for quick fat loss and make it work in your lifestyle
  • How to best prepare for successful weight loss

I’ve lost 75-lbs with the routine and these meals I’ve put together in this bundle. I share this routine because I know how it is to spend years struggling to lose weight and not knowing what really works.

I teach you exactly how to prepare your kitchen, how to shop, how to put together fat loss meals, what lifestyle changes work best for weight loss, and give you over 50 fat loss meal combinations to try or inspire you.

Click here to start putting the How to Intermittent Fast on Keto for Fat Loss bundle to work for you. There’s a full 30-day challenge and meal plan to help you get started with the bundle and lose weight sooner than later.

Picking up what I put down here? Found it pretty helpful? Save it to your Weight Loss Tips or Healthy Eating for Weight Loss boards on Pinterest! 🙂

3 best weight loss foods to curb sugar cravings pin
Disclosure: Some of the links in this post are 'affiliate links.' This means if you click on the link and purchase the item, I will receive an affiliate commission.

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.

Keto brunch recipes

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

free download health and wellness cheatsheets

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

Latest posts on weight loss

Feeling this collection of keto brunch recipes? Share the love and save a pin to your Keto Recipes or Keto Breakfast Recipes boards on Pinterest. 🙂

keto brunch recipes and ideas

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! 


free download health and wellness cheatsheets

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!

free download health and wellness cheatsheets


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

Feeling this collection of keto meal prep ideas? Save a pin to your Keto or Keto Recipes boards on Pinterest?

keto meal prep ideas

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.

Get the FREE How to Intermittent Fast on Keto for Fat Loss Training Guide!

Jumpstart your weight loss transformation with this FREE keto intermittent fasting for fat loss training!

    We don’t do spam around here. Unsubscribe at any time.

    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

    free download health and wellness cheatsheets

    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

    This week on the menu: spaghetti squash with a chunky meat sauce 🤤

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

    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 helpful weight loss tips

    FREE bundle to get your health and wellness goals in check

    So… I was thinking we can totally use a free bundle around here.

    In this bundle, I’ve added a quick weight loss cheatsheet as well as cheatsheets for healthy eating to lose weight and healthy habits. I’ve also added some planning worksheets and a resource guide.

    Check out all of what’s in this FREE full bundle here.

    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! 

    Feeling what I put down here? Found it helpful or motivating? Save a pin to your Keto, Keto Meal Ideas or Keto Recipes boards on Pinterest. 🙂

    keto meal ideas for breakfast lunch dinner

    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 


    free download health and wellness cheatsheets


    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

    Download the FREE bundle for meal planning worksheets, a health and wellness goals planner, and quick weight loss cheatsheets with a simple weight loss plan.

    free download health and wellness cheatsheets

    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.

    This was definitely something I’ve too struggled with that made weight loss hard and eating clean a struggle.

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

    keto breakfast recipes for busy people

    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. Wherever!

    And they’re actually 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.


    free download health and wellness cheatsheets


    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.

    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!

    Need some weight loss tips? Check out these latest posts!

    Feeling this list of keto breakfast goodies? Share the love and save this pin to your Keto Recipes or Keto Breakfast Recipes boards on Pinterest. 🙂

    keto breakfast recipes for those on-the-go mornings

    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