KETO DIET

05/07/2023

A great busy weeknight recipe:

10 minute chicken taco soup!

In one pot:

- sauté chopped onion in a little avocado oil until tender
- add can of green chilis
- add 1 tsp garlic powder
- add 2 Tbsp Cumin
- add 2 cans (drained) chicken (can use rotisserie or anything else on-hand)
- add 1 cup salsa
- add 1 can chicken broth

Let it heat up, stirring occasionally

Serve with shredded cheese, sour cream, cilantro, and/or avocado - whatever you prefer.

Get creative with things you like. Keep it simple!

Highly recommend keto recipes -

30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/434557/Kashmi/

05/07/2023

We are always asked for a list. Well, you ask...you receive ❤

What can I eat on Keto?

- Meats: ZERO CARBS 😍😍😍😍
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter!
• Pepperoni

-Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- buy 3 pack at Costco Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy on sale

- Vegetables: No potatoes! Get your carbs from veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use

05/07/2023

25/04/2023

Italian style tomato & avocado chopped salad 

Ingredients:

2 cups, cherry or grape tomatoes, halved or quartered,
2 ripe avocados, diced
1 large, English, cucumber, halved and sliced (or whatever you have on hand)
1 medium red onion, diced
8 ounces small, fresh, mozzarella cheese balls 

Dressing:

1/4 cup basil pesto,
2 tablespoons lemon juice,
sea salt, and fresh black ground pepper to taste

Make your dressing in a small bowl by whisking pesto, lemon juice, and season to taste with salt and pepper.

***I like the Basil Pesto at Trader Joe’s, but use your favorite or make your own.

In a large bowl, arrange all salad ingredients nicely as shown. Just before serving, pour the dressing over the salad and combine well.

This is best eaten right away, but because of the lemon juice, it will stay good in the fridge for up to 48 hours. 

Enjoy! ❤️
Highly recommend keto recipes -

30-Days Ketogenic Meal Plan + BONUS
1. Comprehensive Grocery-Ready Food List
2. Ketogenic Food Cheat Sheet
3. 100 Keto Carb Alternatives
4. Keto Dessert Cookbook
5. Intermittent Fasting Report
Link -: https://www.digistore24.com/redir/292043/Kashmi/

14/04/2023

Meal Plan

This weeks meal plan was designed for a family of 4 with a budget of less than $100.

Keep in mind this meal plan does not account for staple keto and cooking items (seasoning, almond flour, oils, dressing, etc.)

Breakfast Options:

Bacon

Bulletproof Coffee

Keto Pancakes

Ham and Egg Cups

Hard Boiled Eggs

Lunch Options:

Chicken Salad

Everything Bagel Cheese Chips

Cheese and Pepperoni Dipped in Sour Cream

Deli Meat Roll Ups with Lettuce

Celery with Peanut Butter

Celery with Cream Cheese and Everything Bagel Seasoning

Leftovers

Dinner Options:

1- Cauliflower Mac and Cheese with Cabbage and Bacon Stir Fry

2- Tacos (Cheese shells or salad)

3- Meatloaf and Butter Fried Cabbage

4- White Chicken Chili

5- Green Chile Chorizo Cauliflower Casserole

6- Cauliflower Shepherd's Pie

7- Grilled Chicken Salad

Shopping List

Dairy Items:

Shredded Cheddar

Shredded Mozzarella

Block Cheese (Cheddar and 1 of your choice)

Parmessan

Cream Cheese (x2)

Eggs (24)

Butter

Heavy Cream

Sour Cream

Meat Items:

Pepperoni

Chicken Breast (1.5lbs.)

Chicken Thighs (3lbs.)

Ground Beef (3lbs.)

Chorizo (1lb.)

Bacon

Ham (1lb. Deli sliced)

Produce Items:

Salad Mix

Cauliflower (x2)

Cabbage (x3)

Lettuce

Celery

Onion (x3)

Green Peppers (x3)

Green Beans

Other Items:

Tomato and green chilis (x2)

Green chilis

Chicken broth

Beef broth

Tomato paste

14/04/2023

Meal Plan!

This meal plan was designed in mind for a family of 4 for less than $100. It doesn’t include staple and cooking items so check the attached recipes to make sure you have all the ingredients needed. Keep in mind you can always alter based on availability in your area and what is on sale at your local stores to keep cost down.

Breakfast Options:

Bacon and Eggs

Blueberry Muffins

Bulletproof Coffee

Snickerdoodle Crepes

Avocado Toast Cheese Chip

Lunch Options:

Deviled Eggs

Cheese Chips and guacamole

Italian Sub Salad

Chicken Salad Lettuce Wraps

Bone Broth and Salad with Chicken

Pizza Cheese Chips

Leftovers

*Bone broth can be used in conjunction with any lunch option. Recipe for bone broth is included - you can omit using carrot if desired. Recipe is intended to use the bones from a whole chicken or chicken thighs and utilize the meat in recipes.

Dinner Option:

Chicken Fajita Casserole

Pizza using fat head dough (can use any meat or what you have on hand for toppings)

Whole Roasted Chicken and Cauliflower Mash

Taco Zucchini Boats

Philly Cheesesteak Meatloaf

Cauliflower Ground Beef Hash

Broccoli and Cheddar Stuffed Chicken Breasts

Bonus Snack Ideas:

Celery and Peanut Butter

Celery and Cream Cheese

Broccoli, Celery and Ranch

Pepperoni Chips

Shopping List

Produce Items:

Cauliflower (1)

Romaine Lettuce Hearts (1 pack)

Onion (3 or 4)

Green Peppers (3)

Avocado (2)

Zucchini (4)

Salad Mix

Broccoli (1)

Celery

Blueberries

Meat Items:

Ground Beef (3lbs)

Chicken Breasts (3lbs)

Whole Chicken (5lbs) or Chicken Thighs as alternative (5lbs)

Pepperoni

Genoa (1lb Deli Sliced)

Bacon

Dairy Items:

Block Cheese Mozzarella

Block Cheese Cheddar (2)

Shredded Colby Jack (or Slices)

Provolone (¼ lb or 1 package)

Sour Cream

Butter

Cream Cheese

Eggs (36)

Heavy Cream

Almond Milk Unsweetened

14/04/2023

Kid Approved Keto Menu
Breakfast Options:

For the breakfast options, I suggest choosing 2-3 recipes MAX for the week. Many of these you can premake and store, so no need to tackle them all! I’ve also included on-the-go style breakfast options which are easy to food prep before the week begins!

Recipes:

Keto Cinnamon Twists

Tater Tot Breakfast Casserole

Pancakes

Chocolate Muffins

Banana Nut Chaffles

Quick:

Bacon

Sausage

Scrambled Eggs

Berries

Strawberry Smoothie

Dinner Options:

These dinner options were selected with picky eaters in mind! Please keep in mind, there is a WIDE variety here, so feel free to alter recipes as needed to fit to what your shopping haul for the week will look like.

Recipes:

Chicken Bacon Ranch Pizza

Chicken Quesadillas

Chili Dog Casserole

Cheeseburger Meatloaf

Parmesan Chicken

Rosemary Garlic Chicken Kabobs

Taco Chaffle

After School Snack/Side Options:

Recipes:

Loaded Garlic Cheddar Cheese Chaffle Fries

Cheddar Cauli-Tots

Pizza Chips

Mozzarella Sticks

Cheddar Bay Biscuits

Pigs in a Blanket

Quick:

Celery with Peanut Butter

Celery with Chicken Salad

Whisps

Nuts

Berries

Ham and Cheese Rollup

Cucumbers or Pepperoni dipped in sour cream

Desserts:

Recipes:

Peanut Butter Chocolate Milkshake

Strawberry Cheesecake Cups

Chocolate Chip Cookie Cheesecake Bars

Smores Mug Cake

Snickerdoodle Cookie Dough Fat Bombs

14/04/2023

Egg fast tips and a meal plan!
Choose to Egg Fast between 3-5 days
it seems that the people who continue to eat 2 meals of eggs the first couple of days off the plan have the best success at not gaining any weight back.
For that reason, eggs are recommended for breakfast and lunch on the 2 days off plan while you’re transitioning back to a regular keto diet.
Mix and match from the meal plan ideas below and have fun!
Bullet Proof Coffee within 30 minutes of waking (coffee with 1 Tbsp MCT 143 (contact who added you to the group how to get this with a code) and Tbsp Kerrygold unsalted butter)
Eat 3-5 meals of at least 2 eggs each, starting no later than 10am
Have 1 Tbsp of healthy fats, butter, or sugar free mayo per egg consumed
6 ounces of full fat cheese (cream cheese, cheddar, brie, etc.) allowed per day (eaten with eggs or separately as a snack)
No eggs after 7pm (1 string cheese allowed after 7pm if starving, counts as part of the 6oz daily limit)
Don’t go more than 4 hours between meals or snacks between 10am and 7pm.
Drink 100 oz of water per day (minimum)
Supplement with magnesium, pink Himalayan Salt and/or Mitoplex daily (contact who added you to the group how to get this with a code)
Small amounts of fresh herbs, hot sauce, no carb sweeteners, and spices will be allowed – as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day.
Did you know??
It's been reported that egg yolks are extremely high in Choline, which help the liver being able to metabolize fat!
If you have previously existing health conditions, it’s probably wise to consult with your doctor before undertaking an extremely low carb plan like this one.
If you start and are really feeling poorly – don’t ignore any danger signs or red flags – stop immediately.

14/04/2023

Not my graphic but I had to share. This is a simple meal plan to follow for those just starting out.