In this fascinating short talk by geneticist Jim McCarter, we see detailed data about the effects of a ketogenic diet: lower blood pressure, better cholesterol numbers, and vastly improved daily well being. Jim also describes the mid-course adjustments he made to reduce side effects such as including muscle cramps and increased sensitivity to cold.
Jim begins: “When I tell my friends I’ve given up sugar and starch and get 80% of my calories from fat, the first question I get is: Why?”
something super fast with less bread and more filling I make this one! The kids like it plain, Michael on the other hand…
This couldn’t be simpler. It will take just one minute to cook the low-carb bread in your microwave and another couple to fry it up in a pan once layered ooey gooey good! Here’s my recipe:
- 2 Heaping Tablespoons Almond Flour
- 1 Large Egg
- Softened (not melted) Butter
- Cheese Slices
- Sliced Deli Ham
- Thinly Sliced Tomato
- Pre-cooked Bacon or Bacon Bits
- Whisk 1 egg with the almond flour.
- Spread evenly onto a microwavable surface – I used a lid from one of myDebbie Meyer Green Boxes but any microwave container or plate will do. My slice of bread ends up 5-1/2″ x 7-3/4″.
- Pop it into the microwave for 1 minute or until set.
- Remove and cut bread in half.
- Butter one side of each half with your softened butter.
- Position one half of the bread, butter side down, in a small frying pan.
- Layer with desired cheese, and any other ingredients you desire; deli ham, thinly sliced (to get the flavor but not the carbs) tomato, some pre-cooked bacon, or just MORE cheese!
- Cover ingredients with remaining slice of bread, butter side up.
- Fry over medium-high heat covered (clear lid makes it easier to watch it’s progress) with a lid to help melt all that ooey gooey good cheese until everything is nicely heated through.
- Remove to a plate, cut and serve!
These honest to goodness, hold them in your hands sandwiches are ooey gooey good! Just listen to them sizzle! That whole griddle (2 batches) is only 6 net carbs total! Michael and I split it for a delicious lunch of only 3 net carbs each!
As far as what to put in between the slices of bread… let you imagine be your guide. I have made them with various kinds of cheese, with ham and (in the photo at the top) swiss, I have added a thin slice of tomato and slices of pre-cooked bacon.
I would love to hear some of your ideas for delicious combinations so please leave them in your comment below!
In the meantime anyone own a sandwich grill? I am on the hunt and would love your feedback!
Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s important you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.
1,200-Calorie, Low-Carb Diet Meal Plan
Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s important you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.
Benefits of the Meal Plan
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.
Following the Meal Plan
To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are important. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level.
The Meal Plan
Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.
Low-carbohydrate meals are those with less than 25 grams of carbs per meal. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Meals are between 250 and 300 calories with snacks totaling the same. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. To use the meals below, select one breakfast, lunch, dinner, and three snacks.
- Download the Meal Plan
- If the Meal plan does not working kindly click any google ads for ur Meal plan pdf file
The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. If you need help downloading the printable meal plan, check out these helpful tips.
Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.
Note: This Is The Best Meal Plan Ever Download This Healthy Low Carb Meal Plan It Changed My Life And I Hope It Will Work For You As Well.
Pretend you’re broke, or maybe you are. Maybe you paid all your bills this week and you’re left with $50. All you have in your fridge is some butter or a saved jar of bacon fat, a few packets of leftover soy sauce from the Chinese restaurant, and some salt and pepper. Do you run out and grab a few pounds of rice and beans and some Ramen or do you do your best to make yourself up a menu that fits your low carb lifestyle? My hope for you is that you pick the latter choice. I also hope this blog entry helps inspire you to see that low cost low carbing is possible.
That being said, this is a menu for one. It will make three meals a day for a week, based on the idea that you eat half for dinner and save the other half for lunch the next day. The recipes could be doubled, or they could be shared as just dinners with a second person. Personally, I found, as I cooked and ate the food, that it was more than I needed to satisfy my hunger. In fact, I bought and set aside particular items to have as snacks, and didn’t eat them. You also need access to a dollar tree that sells cooler/frozen foods, the bigger the selection, the better. These are items that are sold in the Dollar Tree stores around Birmingham, and they sell similar items in other places.
Before I start, I want to say a couple of things.
I picked Dollar Tree for a few reasons. Out of curiosity, because there are some cool, LC items you can get there, and because sometimes when you’re broke, you don’t have the gas money for going to three or four stores to buy the sale items there. That’s how broke I’ve been.
This is not a Paleo menu, it is not an organic menu, and it is not a gourmet menu. There may even be some gluten in there somewhere. There are processed meats. Nothing is fresh. It’s a menu designed to get someone through a week on a $25 budget. If you need certain things, like coffee, creamer, and sweetener, you can find those at the Dollar Tree, but the creamer won’t be sugar free. They do sell half n half, which isn’t ideal because of the milk, but doesn’t have sugar. So, if you have to have those things, throw in three extra bucks.
The recipes are simple, easy to cook, and taste good.
Snacks are pork rinds, sunflower seeds, olives, pickles, and string cheese.
You could make all of these on Sunday if you wanted, and then package them for the week.
Some of them will make leftovers, not a huge amount, but I actually ate this exact food for a week and I didn’t go hungry. I didn’t even need snacks most days. It all depends on your appetite. There will also be some items that you have left in your pantry to roll over into your next week’s menu.
I don’t mind foraging some, so just for funsies, I went outside and cut a handful of those wild onions that grow everywhere to add to some of the recipes for bulk and for some mild, onion flavor. I like them, and they were free. However! Unless you know for certain that you have onions, don’t try this at home.
Please do your own nutritional counts.
My grocery purchases were these:
One bag of pork rinds
Two bags of frozen veggie mix
One bag of frozen peppers and onions
One bag of frozen spinach
One package of frozen tilapia filets
One chub of frozen breakfast sausage
One two pack of frozen chicken legs
Two 3 oz packages of shredded mozzarella (Make sure it’s real cheese, not the fake stuff)
One 3 oz package of shredded cheddar (again, real)
One three pack of string cheese
3 half dozen cartons of eggs
A bottle of real mayonnaise
A package of walnuts
A jar of pickles
A can of mackerel
A can of tuna
A bag of shelled sunflower seeds
A jar of Rinaldi pizza sauce (read your labels! Rinaldi does not have added sugar.)
A shaker of parmesan (get the smaller one, the big can is “cheese product”)
A can of black olives
A package of pepperoni slices
You want your breakfast sausage, a six pack of eggs, and a cup of the frozen pepper mix.
Brown the sausage and scramble the eggs with the peppers, the stir it all together and keep it in a bowl. Dip some out each morning and heat it up for breakfast. Easy.
Next up: Tuna salad
Take your tuna, add 3 Tablespoons of mayo, add some cut up pickles, the package of walnuts, and salt and pepper. Boil two eggs.
Cook about two cups of the veggie mix you picked (these are variable, depending on your selection) I used the California blend because it was the only broccoli/cauli combo they had, then I picked out the carrots. Put half the tuna, one egg, and half the veggies for dinner, and pack the other half for tomorrow.
Preheat oven to 400.
Thaw the whole package of spinach, put it in a mixing bowl with about 1/4 cup of mayo and 1/4 cup of parmesan, plus some salt and pepper. Put it in a small baking dish and crack four eggs on top. Salt and pepper the eggs, put in the oven, and bake for 20 minutes. You could shorten the baking time to 10-12 minutes if you wished for a runny yolk, but I like my eggs yolks firm. Serve half per meal for two separate meals. I had some sunflower seeds for a snack.
There will probably be two small tilapia fillets in the package of fish. Cook them in a skillet and set them aside. If you have some bacon fat or a little butter, add that and some salt and pepper and dump half the bag of stir fry mix, minus about a half cup, into the pan and cook it till the veggies are soft and no longer frozen. Split it between two dishes, add a string cheese for a little extra protein and fat, and enjoy.
This was, by far, my favorite, and it made three meals worth of food.
Preheat oven to 350
Take the pepperoni (notice that I bought the large, sandwich sized, slices. This is important.) and put one in each well of a twelve cup muffin tin. Add a Tablespoon or so of the Rinaldi pizza sauce to the top of each one. If there were extra pepperonis, chop them up and add a few to each up. Slice a few olives and add to each cup, I added some wild onions, you could get that bag of frozen pepper mix and add a few bits of chopped pepper and onion from it here. Put a little parmesan on them and top with the shredded mozzarella and bake for 15 or so minutes till they look right. And by right, I mean like this. Make a cup of your frozen veggies to eat with them.
Open the fish and drain the liquid. I don’t bother with picking out the bones.
Empty the fish into a big bowl. Add the bag of shredded cheddar (the dollar tree bags are 3-4 ounce sized), add two eggs, about 1/3 cup of mayo, crush enough pork rinds finely to equal half a cup of crumbs, salt and pepper to taste, and I included about half a cup of wild onions. Mix it all together and shape the mix into three or four patties and cook them in a skillet till they have a nice crust on one side, then flip and do the same on the other side. I used a little bacon grease with these.
When these were finished, I tossed a cup of frozen veggies into the skillet and cooked them in the leftover fat. Remember to divide your meal into two dishes.
Peppers and eggs
This recipe is as simple as it sounds. You heat and cook the peppers in your skillet, then break the eggs in and scramble them together. I learned this from a youtube show about depression era cooking.
Take the two pack of chicken legs and put them in a medium pot first thing in the morning. Cover them with water and boil for maybe an hour, take them out, take the meat off the bones and refrigerate it, beak the bones in half and put them back in the water and simmer them all day on low with the lid on. It won’t be an extremely rich chicken broth, but it will make a nice enough soup broth. After 3-4 hours, strain it to get any bone pieces out, add the chicken back in, add about 1/3 cup of that pizza sauce for some flavor, then add about 2-3 cups of whatever vegetables you have left from the frozen veggies you’ve been eating on all week. Season with salt and pepper, and you have enough soup to last a couple more meals.
By now, you may still have a few leftovers, like olives, pickles, mayo, frozen peppers, parmesan, pizza sauce, and sunflower seeds. You can roll these over into a few other items for the next week, and then you can buy a few other things, like garlic powder, a little bottle of cooking oil, etc.
If your carb count is out of control lately, you’re craving or simply stalled on Atkins, take three days and reset your keto clock. Choose your calorie range, mix and match 12 meals, use add-ons to up your calories and fat.
- 3 Day high fat meal plan
- Printable Stall Breaker recipes
- Bulletproof Treats, Fat Bombs, Soul Bread
Breaking an Atkins diet stall involves trying something new – something different. Changing your ratio of fat to protein, and dropping carbs to rock-bottom levels are effective stall-busters.
End your weight loss plateau with three days of delicious – the stall breaker meal plan.
The premise is simple: limit calories, drink high fat beverages and eat healthy high fat foods – spreading meals out throughout the day. This meal plan will keep you satisfied and full while you break your diet stall.
Using the Meal Plan
1. Choose three or four meals for each day of your meal plan. This will give you a starting base of 900-1200 calories each day.
2. Add remaining calories by eating delicious, high fat add-ons. Each add-on option is around 200 calories, very high fat and very low carb.
Find Your Daily Calorie Needs
Use the online keto calculator to find out how many calories you need to maintain your current weight.
Decide how many calories per day to eat during the plan.
For greater results, choose a plan that’s lower in calories than your daily required amount. This creates a calorie deficit, translating into fat loss.
All meals, desserts, snacks and beverages are very high fat – ensuring your weight loss is fat loss.
Low Carb Stall Buster Meals
Each stall breaker meal has around 300 calories. Eat any three or four meals on any day.
- 3 meals each day = 900 calories. (average)
- 4 meals each day = 1200 calories. (average)
Repeat the meals you enjoy – that’s fine to do for just a few days.
Stall Breaker Breakfast
- Mini Mushroom Cheddar Quiche
- Keto Lace Heart Pancakes
- Bacon and Egg Crepe Pocket
Mini Mushroom Cheddar Quiche
Make ahead, store in fridge or freezer. Use leftover veggies to mix and match ingredients.
Mini Mushroom Cheddar Quiche Recipe
Keto Lace Heart Pancakes
For your stall breaker meal, one serving equals five keto pancakes (or half the pancake batter.)
Make a large batch and store in the fridge (lasts a few days) or freezer (lasts a month).
Drizzle the keto pancake batter onto the cook surface. Start with an outline and fill in with squiggles.
These keto pancakes work in chocolate (add cocoa powder) or mocha (add 1 tbsp strong coffee or espresso).
Lace Heart Keto Pancake Recipe
Bacon and Egg Crepe Pocket
This stall buster recipe is a little lower calorie than the rest. Be sure to add one ounce of cream cheese, a teaspoon of grass-fed butter or olive oil over the top.
Bake your eggs in the oven instead. Fold crepes gently into muffin tins. Carefully add the scrambled eggs and cooked, chopped bacon.
Top your extra crepes with copious amounts of protein like sausage, ham, eggs or bacon for a breakfast pizza.
Bacon and Egg Crepe Recipe
The Classic Buttery Crepe recipe is included below.
Stall Breaker Lunches
- Fresh Avocado Cucumber Salad
- Crunchy Parm & Cheddar Chicken Bites
- Two Carb Side Salad
Fresh Avocado Cucumber Salad
Citrus blended with cool, fresh cucumber and healthy, high fat avocado. The spiralized veggies stay firm and crisp. This stall breaker recipe also works with zoodles.
Avocado Cucumber Salad Recipe
This inexpensive wonder creates uniform, curly ‘noodles’ and spirals from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.
Veggie Spiralizer Bundle
The veggie spiralizer is great for making curly fries, frittatas, salads and side dishes like zoodles – low carb “pasta” made from zucchini!
Crunchy Parm & Cheddar Chicken Bites
Works with bite-size nuggets and chicken fingers. For added crunch, roll in unsweetened, shredded coconut.
Crunchy Chicken Bites Recipe
Two Carb Side Salad
Convenient base salad with only two net carbs and plenty of veggie options.
Top your stall breaker salad with 4 ounces of protein and 1 tablespoon of full fat salad dressing, or olive oil and red wine vinegar.
Two Carb Side Salad Recipe
Stall Breaker Snacks
- Lemon Basil Spinach Ricotta Crepes
- Bacon Wrapped Meatballs
- Crispy Cauli Parm Chips
Lemon Basil Spinach Ricotta Crepes
Perfect make-ahead snack: slice into carb-controlled portions, wrap and store in the fridge.
Substitute feta or mozzarella cheese for the ricotta, kale or arugula for the spinach.
Spinach Ricotta Crepe Recipe
Bacon Wrapped Meatballs
Try these meatballs grilled, baked or add to a slow-cooker. For a quick stall breaker meal, eat 5 meatballs (280 cals), or 6 (336 cals).
Wrap meatballs in bacon and place seam side down on a sheet of foil, or place into muffin tins.
Bacon Wrapped Meatball Recipe
Crispy Cauli Parm Chips
Crispy and savory, these super low carb chips add crunch when you crave it most.
Top your parmesan cauliflower chips with a bacon wrapped meatball.
Cauliflower Parmesan Chip Recipe
Stall Breaker Main Meals
- Rosemary Tilapia with Garlic Butter
- Cilantro Chicken and Cauli Fried Rice
- Feta Pepper Rolled Steak
Rosemary Tilapia with Garlic Butter
This classic garlic butter sauce also works with chicken and beef.
Make a few extra servings to add to the side salad. Top with 1 tablespoon of full fat dressing or olive oil.
Rosemary Garlic Tilapia Recipe
Cilantro Chicken and Cauli Fried Rice
This dish is excellent hot or cold. Roll leftovers up in a crepe and serve chilled for lunch.
Chicken Cauli Rice Recipe
Feta Pepper Rolled Steak
Pound out steak, add spicy peppers and cool feta cheese. Slice into perfect portions. Leftovers store and travel well for work or school.
Feta Pepper Rolled Steak Recipe
Stall Breaker Add-Ons
After your base meals, enjoy a a few add-ons to achieve your meal plan calorie goal for the day.
Each high fat stall breaker add-on has around 200 calories.
- Bulletproof Treats
- Fat Bombs
- Soul Bread
What are Bulletproof treats? Bulletproof treats leave you full, focused and energized for hours, crash-free – the perfect stall buster!
Health Benefits of Bulletproof Treats
- Help you stay in ketosis
- Accelerate fat loss
- Promote muscle gain
- Boost brain power
- Increase mental clarity
- Bump up energy levels
BPC, or Bulletproof coffee is an upgrade for your regular cup of Joe. Healthy fats are blended and frothed into freshly brewed coffee.
Bulletproof coffee is satisfying enough to double as a meal.
Bulletproof how-to, plus 12 recipes for coffee, cocoa, candy, tea, to-go drops, ice cream, pops and mousse.
Increasing fat in your diet burns more stored body fat. Fat bombs are concentrated, delicious bites of healthy fat.
What’s a Fat Bomb?
Fat bombs are any high fat low carb recipe or food (Coconut oil, flaked coconut, Mascarpone cheese, cream cheese, macadamia nuts), usually 85% fat or more.
Choose any fat bomb recipe (savory, citrus and sweet) plus a printable, 19 fat bomb recipe eBook.
Soul Bread is an Atkins Induction friendly, high fat low carb bread.
How is this possible? Soul Bread doesn’t have gluten or flour. Instead, Soul Bread uses isolate whey protein powder, baking soda, eggs and all-natural xanthan gum to get the fluffy rise and texture it’s famous for.
How To Eat Soul Bread
One slice+ makes a 300 cal meal. What’s the “plus?”
Top your Soul Bread with:
- 1 tablespoon grass-fed butter
- 2 oz chicken or beef, a thin slice of tomato and onion, 1 teaspoon mayo/olive oil, or a slice of avocado.
- 1 oz cream cheese with garlic or herbs
- 2 slices of bacon, 1 teaspoon mayonnaise, lettuce and a thin slice of onion or tomato.
- 1 scrambled egg with chopped veggies, and butter or 1 oz cheese.
Original Soul Bread Recipe
Per Slice: 207 cals, 1 net carb, 17 fat, 14 protein.
Click the recipe to view, print or save. Or grab all the Soul Bread recipe variations, including Bacon Cheddar, Lemon Blueberry, Toasted Onion, Cinnamon Pecan and Rosemary Garlic.
Rapid Keto Meal Plan
The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phases or an increase in carbs every day.
Bust through plateaus, eat more carbs and uncover a life you love. Restore your weight, balance hormones and lift mood naturally.
This carb cycling keto meal plan slides you into fat-burning mode, without needing to go strict low carb.
By Kris Gunnars
I get asked what I eat all the time, so I thought it would be a good idea to write an article with some of my go-to meals.
I’m not the most creative guy in the kitchen and usually use only a handful of ingredients.
My meals can be prepared in under 10 minutes… but I’ve still managed to make them taste pretty damn good, if I may say so myself.
All the meals are low-carb and weight loss friendly.
1. Eggs and Vegetables, Fried in Coconut Oil
This is what I eat for breakfast literally every single day. I never get tired of it and it keeps me full for a long time.
Ingredients: Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans) and Spices.
- 1. Add coconut oil to frying pan and turn up the heat.
- 2. Add vegetables. In my case, I use a frozen mix so I need to let it thaw in the heat for a few minutes.
- 3. Add eggs (I use 3 or 4).
- 4. Add spices. I use a spice mix, although salt and pepper work great too.
- 5. (Optional) Add spinach.
- 6. Stir fry until ready.
2. Grilled Chicken Wings With Greens and Salsa
This is one of my all-time favorite meals. There’s something “primitive” about eating meat off the bone… love it.
Ingredients: Chicken Wings, Spices, Some Greens, Salsa.
- 1. Put spice on chicken wings (I use a chicken spice mix).
- 2. Insert into oven, heat at 180-200°C (356-392°F) for about 40 minutes.
- 3. Grill until wings are brown and crunchy.
- 4. Serve with some vegetables and salsa.
3. Bacon and Eggs
I wouldn’t exactly call bacon a health food. It is processed meat, after all.
But it is still low in carbs and you can eat it on a low-carb diet and still lose weight. I personally eat bacon and eggs once or twice a week.
Ingredients: Bacon, Eggs.
- 1. Add bacon to pan, fry until ready.
- 2. Put the bacon on a plate, fry a few eggs (I use 3-4) in the bacon fat.
- 3. (Optional) If you want to add some flavor to the eggs, put a bit of sea salt, garlic powder and onion powder on them while frying.
4. Ground Beef With Sliced Bell Peppers
This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.
Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.
- 1. Cut an onion in little pieces.
- 2. Put coconut oil on pan, turn up the heat.
- 3. Add onion to pan, stir for a minute or two.
- 4. Add ground beef.
- 5. Add some spices (I use a spice mix, but salt and pepper work fine).
- 6. Add spinach.
- 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
- 8. Stir fry until ready, serve with a sliced bell pepper.
5. Cheeseburgers Without The Bun
This is a meal that I never get tired of. Burgers without the bun, with some cheeses and served with raw spinach.
Ingredients: Butter, Hamburgers, Cheddar Cheese, Cream Cheese, Salsa, Spices, Spinach.
- 1. Put butter on pan, turn up the heat.
- 2. Add burgers and spices.
- 3. Flip until close to being ready.
- 4. Add a few slices of cheddar and some cream cheese on top.
- 5. Turn down the heat and put a lid on the pan until the cheese melts.
- 6. Serve with some spinach. I like to pour some of the fat from the pan on top of the spinach.
- 7. To make the burgers even more juicy, add some salsa on top.
6. Fried Pieces of Chicken Breast
I don’t always eat chicken breasts, but when I do… I add lots of butter to make them palatable.
Ingredients: Butter, Chicken Breast, Salt, Pepper, Garlic Powder, Curry and Vegetables.
- 1. Cut chicken breast into small pieces.
- 2. Add butter to pan, turn up the heat.
- 3. Add chicken pieces.
- 4. Add a bunch of salt, pepper, curry and garlic powder.
- 5. Stir fry until the chicken gets a brown, crunchy texture.
- 6. Serve with some greens.
7. Fake Meat-Based Pizza… Meatza
If you miss pizza, then you’re going to love this. It tastes even better, in my opinion, without all the nasty ingredients.
This recipe is very easy to modify and you can add whatever you want to it … vegetables, mushrooms, different cheeses, etc.
Ingredients: Ground Beef, Salsa, Onions, Spice, Garlic Powder, Shredded Cheese and Bacon.
- 1. Cut onions into little pieces and bacon into small slices.
- 2. Mix ground beef, salsa, onions, spices and garlic powder at the bottom of a baking dish.
- 3. Add shredded cheese on top.
- 4. Spread bacon slices over the whole thing.
- 5. Insert into oven, heat at 180-200°C (356-392°F) for 30-40 minutes, until bacon and cheese look crunchy.
Now, it is rare to travel anywhere and not see a Starbucks. People will get up early to grab it before work. They will wait in long lines, pre-order through their app, and even fork over cash they really don’t have for a cup of that delicious bean juice.
So the big question on every low carbers mind is “Do I have to give up my daily Starbucks to maintain my low carb, ketogenic lifestyle?” The answer is NO!! You just have to get creative with your ordering. Don’t be too shy to ask for exactly what you want. You are handing over your hard earned money and paying a premium to go to Starbucks, versus other coffee chains. You should get exactly what you want, even if it is an off-menu or custom made drink. Never once have I been met with anything but friendliness when requesting a special order. They may not always get it right, but they will certainly try and are always willing to remake it. I am here to help you get creative with your low carb ordering. Starbucks is back on your low carb menu!! So, what can you order? Here are several to get your started. I will add more options as I think of them.
The obvious choices:
- Espresso – There are no carbs in a shot of espresso. It is definitely an acquired taste, but it is always a viable option.
- Drip Coffee – You can drink it black or you can add cream and sugar free syrup to it. This is how I drink my coffee at home on most days. When I am not drinking Bulletproof coffee that is.
- Iced Coffee – Again, you can add any sugar free syrups you want to this. You can also add heavy cream or half and half
- Cold Brew – This is made in house daily and in small batches. Get it early before they are sold out.
- Hot Tea – Starbucks has a lot of great hot tea flavors. Drink it as is or add a little sweetener or sugar free syrup to it.
- Cappucino – Cappuccino is just espresso and milk foam. If you like it wetter, it also has a little steamed milk in it. You can have it plain or you can add sugar free syrup to it. There is something so comforting about a foamy cappuccino.
Here are some options to replace your daily latte:
- Order an americano (iced or hot) with a splash of heavy cream. Starbucks makes their own whipped cream, therefore they all carry heavy cream. If you want it flavored, just add any of their sugar free syrups.
- Order a latte, sub half and half (breve) or heavy cream. If you want it flavored, just add any of their sugar free syrups. This will be very creamy. If you don’t want it so rich, order the americano option above instead.
- Order a latte, but ask for almond milk or coconut milk as a substitution. Many Starbucks now carry both. Note – They are not unsweetened and do have some sugar and carbs. They are still much lower than milk. Ask to see the container. They will happily show you. Then you can see for sure if they are right for your personal carb allowance.
Here are some options to replace your daily frappucino:
- This one took them a couple of tries to get right. They looked at me like I was nuts, but once they got it right, it became my favorite summer drink. Ask for a Coffee Light Frappucino with half water and half heavy cream instead of the nonfat milk. It has a subtle sweetness all on its own, but you can add any of their sugar free syrups for a little more flavor
- Ask for a Sugar Free Cinnamon Dulce Light Frappucino with half water and half heavy cream instead of non-fat milk. Trust me when I tell you that your low carb blended coffee drink game just got elevated.
Here are some options to replace your daily mocha:
- Order a Skinny Mocha with half heavy cream and half water. Alternately you can ask to sub half and half (breve)
- Order an Americano with skinny mocha sauce and a splash of heavy cream
- Order a coconut or almond milk mocha, sub skinny mocha sauce
- Order a sugar free peppermint mocha with skinny mocha sauce with half heavy cream and half water. Alternately, you can ask to sub half and half (breve)
- Not a coffee drinker? Order a skinny mocha hot chocolate breve
Save carbs and money and make your own:
If you are looking to save some cash and probably even a few carbs, you can try out these low carb, keto Starbucks copycat recipes. If you have ever been in line and found yourself drooling over the pastry case, have no fear, I have included some copycat recipes for some of Starbucks most popular sweet treats as well.
Low Carb Starbucks Copycat Caramel Frappucino – All Day I Dream About Food
Low Carb Copy Cat Cool Lime Refresher – Sugar Free Mom
Low Carb Starbucks Copycat Pumpkin Spice Latte – Low Carb So Simple
Low Carb Pumpkin Spice Spice Frappucino
Iced Vanilla Green Tea Matcha Latte – Low Carb Yum
Low Carb Starbucks Pink Drink Copycat Recipe – KetoDiet Blog
Starbucks Lemon Loaf – Maria Mind Body Health
Mini Vanilla Bean Scones – All Day I Dream About Food
Low Carb Starbucks Copycat Salted Caramel Cake Pops – All Day I Dream About Food
Bake Bulletproof Bread With This Keto, Low Carb Bread Recipe
When I recommend that people give up gluten (which I do regularly) one of the most common responses is “I could never stop eating bread.”
No surprise – bread is delicious, and it was probably a dietary staple for most of us growing up. It’s also fairly toxic. For many people, gluten (and therefore bread) links to gut inflammation, brain fog, weight gain, and autoimmune disease. To top it off, wheat is especially susceptible to mold growth and mycotoxin contamination, which brings with it a whole host of health problems, from hormone disruption to cancer. No wonder so many people are going gluten-free1.
As the gluten-free diet grows in popularity, so does the rise of gluten-free, low carb bread (no pun intended). Often, though, gluten-free breads are no better than the loafs they imitate. They usually have an equally high glycemic load and contain ingredients derived from corn, potatoes, or soy. Not Bulletproof. But what if you could have your bread and eat it, too?
That’s where Bulletproof bread – keto, low carb bread – comes in. It’s pure fat and protein, so it’ll keep you in a fat-burning, energy-producing ketogenic state (you can read up on ketosis here). It’s also a near perfect replacement for normal bread, from texture to taste. Try it with butter, serve a burger on it, make a BLT with it – it’s firm and chewy enough to stand in for bread in pretty much any recipe.
Oh, and did I mention it’s only three ingredients?
Learn how to make it here in this awesome video from Bulletproof Ambassador Veronica Culver. The original recipe suggests whey protein, but baking denatures whey and can cause inflammation. Try using collagen instead. The bread will still turn out beautifully.
Bulletproof Bread Recipe For Keto, Low Carb Bread:
Makes 1 Loaf
- 6 pastured eggs, separated
- 1/2 cup grass-fed Bulletproof Collagen Protein
- Grass-fed butter (to grease pan)
Preheat oven to 325 degrees. Use middle rack and remove any racks above as bread will expand while baking.
Generously butter a loaf pan/dish with grass-fed butter. (Side note: If possible, use a ceramic pan. The bread will cook evenly without sticking, and a ceramic pan won’t leach chemicals like Teflon cookware will.)
Beat 6 egg whites until stiff peaks form – a hand mixer on high works well. Really beat the whites until the peaks are VERY stiff. If you don’t beat them enough, they’ll collapse when you add the whey and egg yolks, and you’ll end up with a Styrofoam-like concoction. Yuck.
Add ½ cup of Bulletproof Collagen Protein and the 6 yolks. Blend gently on low just until fully incorporated. The batter will be fluffy.
Pour batter into prepared dish and place in oven.
Bake for 40 minutes.
Remove and allow to cool completely. The loaf will sink to a normal height.
Once fully cooled, release from dish, slice and serve.
Leftovers will keep in the fridge for a few1 days.
Reheating recommendation: Heat a skillet to medium-high and add ghee or grass-fed butter, sear bread slices in skillet until lightly toasted on each side, about 30 seconds per side. Do not overheat.
Use heat-stable collagen over whey protein, and keep in mind that oxidized cholesterol from the cooked egg yolks can cause a little inflammation, so don’t eat this every day. Stick to every few days, if you can control yourself. 😉
This recipe was adapted from “The Ketogenic Cookbook” by Jimmy Moore and Maria Emmerich.
This video comes to us from Veronica Culver, a Bulletproof Ambassador and Founder of The Enchanted Cook. Many thanks, Veronica!
By Dave Asprey
8 paleo, keto, grain-free, dairy-free and low carb soup recipes that the whole family will love, regardless of their eating style. Plus, a new recipe for Keto Fat Bomb Hamburger Soup.
There are few things that I love more than a warm bowl of keto soup on a cold day. If approached correctly (no need to confuse “correctly” with taking oodles of time out of your day), soups can deliver some serious keto nutrients, effortlessly.
The problem with conventional soups – think: the creamed soup at that cafe you really love, is that many of them hide some pretty funky (nasty) ingredients. Vegetable oils (increases inflammation), low-quality dairy (encourages disaster pants situations), starches (gives you the nasty sugar lows followed by insatiable hunger), the list goes on.
CREATE A HEALTHY + HOT BODY… FOR LIFEMaking healthy, low carb, keto soup that won’t sap your energy is easy – a couple of fresh ingredients, a blender, stove top, that’s it. Don’t have a blender? That’s okay. Let’s not get too fancy here.
The first key to making healthy, keto soup is in the ingredients. The Environmental Working Group classified common soup ingredients like bell peppers, kale, carrots, summer squash, tomatoes, mushrooms, cauliflower and onions as being the most pesticide rich crops in North America. In this case “rich” is not a good thing. If your keto soup has any of these ingredients, go organic.
And, choosing grass-fed (and finished!) red meat goes a long way in providing your body with omega-3 rice fats, vitamins D, K and more carotene than an equal amount of carrots. For chicken, opt for soy-free, corn-free, pasture raised chicken whenever you can.
The second key to making a healthy, keto soup is in the preparation. Burned or blackened vegetables or meats cause havoc in your body. In fact, charred food has the same carcinogenic compounds as cigarette smoke! There’s no need to over-cook your healthy, keto soup ingredients. Cook until firm-tender and dig in! You’ll get the most nutrients this way.
5-Minute Vegan Keto Cream of Tomato Soup: Macadamia nuts are what makes this soup so creamy and delicious. Made of raw, keto ingredients and blended, many of the nutrients in this soup are left in tact. Served best with a side of Homemade Keto Thyme and Onion Crackers.
Vegan Keto Cream of Broccoli Soup: My husband came up with the idea of using blended cauliflower as a base for keto soup. Brilliant man he is. The recipe for this low carb, keto soup couldn’t be simpler. Just a couple of keto ingredients, all whole food-based.
Pump Up Your Greens Keto Creamed Soup: This keto soup has everything you need to stay hydrated, fueled and on top of your game. Luscious greens blended with health-promoting fats. It’s health, in a bowl.
Vegan, Grain-free, and Keto Cream of Mushroom Soup: There’s no cream in this keto mushroom soup! Completely safe for practically everyone. Unless of course you can’t do mushrooms…
Keto Roasted Garlic Soup: Another dairy-free cream keto soup for the books. With just 11 grams of carbs per bowl, you can rest easy knowing that the healthy fats you’re pumping in your body will go to good use. Amp up the nutrient value by using homemade beef broth in place of vegetable broth.
Rutabaga Greens Stew: More greens! If one of your 2015 goals is to eat more greens, this stew has you covered. You won’t even taste the sea vegetables. Sounds scary? I promise it isn’t. The rutabagas add crunch without the potato sugar-high, you’ll be in keto stew loving heaven.
Gazpacho: If fresh is the name of your game, this soup is your kinda party. Made with raw ingredients, this vegetable-based soup is great on its own, or used as a meat marinade. Yes, I just suggested you soak your meats in this soup!
Keto Fat Bomb Hamburger Soup (recipe below): I created this keto recipe a couple of months ago, before I underwent surgery (it’s all good, I’m fine!). I’m convinced that the high concentration of fats paired with the collagen from the homemade beef stock was the catalyst for my phenomenally fast recovery.
- 125 grams red onion, sliced (approx. ½ onion)
- 125 grams mushrooms, chopped (approx. 10 count)
- 200 grams yellow bell pepper, sliced (approx. 1 count)
- 200 grams Brussels sprouts, halved (approx. 20 count)
- ¼ cup red palm oil, melted
- Himalayan rock salt, to taste
- Freshly ground pepper, to taste
- 1 lb. grass-fed regular ground beef
- 3 cloves garlic, minced
- 200 grams celery (approx. 6 sticks)
- 4 cups homemade beef stock, with the fat
- 2 cups organic whole tomatoes
- 1 tbsp organic tomato paste
- 1 bay leaf
- 1 teaspoon dried oregano
- pinch cayenne pepper or ½ teaspoon chili powder
- 25 grams (1/4 cup) fresh parsley, chopped
- Preheat your oven to 350F. Place onions, mushrooms, bell pepper, brussels sprouts, palm oil, salt and pepper on a large baking sheet. Transfer sheet to the oven and roast vegetables for 25-30 minutes. Once complete, set aside.
- Add ground beef to a large soup pot and cook on medium-low heat until just cooked through. Add garlic and celery, cook for another 3 minutes. Do not drain the fat, keep it in there.
- Add remaining ingredients: stock, tomatoes, paste and spices. Bring to a boil, reduce heat to low and simmer for 15-20 minutes.
- Stir in roasted vegetables and chopped parsley. Serve with a slice of Flax Focaccia.
View Nutrition Information (once on page, scroll down)
I used red palm oil in this keto soup recipe. It’s another healthy saturated fat, my favorite saturated fat for roasted keto vegetables.
As I mentioned above, be sure to use grass-fed and finished ground beef in this keto recipe. The fats are highly nutritious. If you can’t get your paws on grass-fed beef, replace the regular ground beef in this keto recipe with lean. Animal fat holds toxins. If you’re eating conventional meat, there will be toxins in its fat.
I added a bit of extra homemade grass-fed tallow to the keto mix… you can do that as well, especially if you use a leaner meat.
My homemade beef stock is very thick and has oil on the top. I threw it ALL in there.
Once the meat is cooked, spices can be added.
The brilliantly golden roasted vegetables are best added into the soup at the very end, for extra crunch!
Which Healthful Pursuit soups have you tried already? What did you think?