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Year: 2020

BREAKFAST/

Fall into Ketosis Challenge

@theketodashians

New season, better habits! Join us to reset for fall! Daily updates on our instagram page 💕##learnontiktok ##keto ##lowcarb ##fallintoketosis ##easyketo

♬ You Got It – Vedo

W T F happened to Summer 2020?! With the official start of Fall commencing on Sept 22, we thought it would be fun to jump start the new season with a keto based health and wellness reset week starting on Monday, Sept 21st. This challenge will run from Sept 21- Sept 25th and will focus on total grams of carbs, upping your step game, and being better with your water intake.

The guidelines are simple:

  1. Stick to 20g TOTAL carbs or fewer. That means DO NOT SUBTRACT ANY FIBER to get to 20g of total carbs. This also means you will be depending on very low carb foods to get you through the week instead of many processed foods with added fiber or sugar alcohols. This is a great way to refocus your low carb intake and challenge yourself to eat more unprocessed, whole foods.
  2. Aim for 10K steps a day. Yes, we understand that many of you can barely fit 3K steps into your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit steps in, like take the stairs at work, taking a walk during your breaks, parking further away from the entrances if businesses, etc. If you want to achieve something, you’ll make it work.
  3. Try to be consistent with your hydration patterns by hitting 100oz of water each day of the challenge. Water is so beneficial on ANY diet, but it’s super helpful when you’re entering a deeper state of ketosis. Your coffee and electrolytes count as water too.

We will support you throughout the week by answering your questions and documenting what we do ourselves to reset for the Fall. Follow us on Instagram to watch for story updates, meal ideas, and live q&a sessions.

Before you start, take pictures, measurements, and weigh yourself. This will show you how small changes can make a difference. Make sure you plan ahead by making sure you have plenty of food and ingredient options that will nourish you this week and keep you satiated. Do not plan to wing it the morning of Day 1.

If you need a little TLC because you are new to keto or have never tracked total carbs, here is a sample meal plan with product links to get you through the week. Please note that these are suggestions and you can customize them to ensure success with your reset. If you need more meal ideas, search the #20gtotalreboot hashtag on Instagram to see past meals we have eaten during this type of reset.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Keto 5 Day Meal Plan

To help get you started, here is a sample ketogenic diet meal plan:

Pro tips:
-skip breakfast if you are not hungry
-season your food with zero carb seasonings
-mix and match meals you like and don’t eat meals with foods you do not like
-drink a lot of water throughout the day

Monday

  • Breakfast: Bacon, 1/2 avocado, and eggs. 9G total carbs OR pumpkin spice bulletproof coffee 0G total carbs
  • Lunch: Chicken salad with celery sticks 3G total carbs
  • Dinner: Salmon with 1 cup asparagus cooked in butter. 5G total carbs

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet. 3G total carbs
  • Lunch: Tuna salad with 1 cup cucumber slices. 4G total carbs
  • Dinner: Meatballs & Marinara with sautéed zucchini. 9G total carbs

Wednesday

  • Breakfast: Sausage, egg, and cheese sandwich. 1G total carbs
  • Lunch: BLT lettuce wraps and avocado. 9G total carbs
  • Dinner: Chicken Noodle-less Soup. 6G total carbs

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers. 10G total carbs
  • Lunch: Ground taco meat with butter lettuce wraps and shredded cheese. 3G total carbs.
  • Dinner: Chicken stuffed with spinach and artichoke dip. 3G total carbs

Friday

  • Breakfast: Ham and cheese omelet. 2G total carbs
  • Lunch: Beef stir-fry cooked in avocado oil with broccoli. 6G total carbs
  • Dinner: Bun-less burger with bacon, egg and cheese. 1G total carbs

Bonus

Saturday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 5G total carbs
  • Lunch: Turkey and cheese slices with nuts. 5G total carbs
  • Dinner: Loaded cauliflower soup. 9G total carbs

Sunday

  • Breakfast: Fried eggs with bacon. 0G total carbs.
  • Lunch: Burger with salsa, cheese and guacamole. 5G total carbs
  • Dinner: Steak and hardboiled eggs with a side salad. 5G total carbs

0G-1G carb snacks:
–seaweed crisps
–pork rinds
–pickles
-pepperoni chips
-olives
-hard boiled eggs
-cheese crisps
-beef sticks
–bone broth
-deviled eggs
–string cheese

0G carb sweets:
-stevia sweetened meringue cookies
-popsicles made with zero carb beverage powders
-sugar free jello
-cinnamon sweetener pork rinds
-stevia sweetened milk tea
-sugar free homemade gummy bears

Have wiggle room?
Choczero – use KETOBAES to save 10% off your order

BEAUTY + SELF CARE/

DIY Mask Chain

If you’re going to wear a mask – make it fashion. This one is also a functional solution for those of you run around a lot and find yourself taking your mask on and off between locations and activities. I personally love my mask chain because there have been so many instances when my mask has dropped to the ground when I eat or drink LOL.

I’ve been seeing a lot of articles about mask chains lately and after browsing several online shops and even purchasing a few on Amazon, I realized I could easily make my own.

To make your mask chain you need three things:

  1. Chain of choice. Craft stores carry a variety of chains in spools and individual styles. Look for them in the jewelry section.
  2. Lobster Clasp. Most chains will come with at least one, especially if you are using a necklace as your chain but you will need two for your mask.
  3. Split Rings. Think of these as adapters for your chains and lobster clasps. These connect the two seamlessly.
@theketodashians

##learnontiktok ##tiktokpartner ##GonnaKnow ##maskchain ##diymask ##staysafe

♬ POP SUMMER INSPIRATION – MikhailovMusic

 

Here are the steps to make your chain mask:

  1. Take a lobster clasp and connect it to a split ring.
  2. Connect the split ring with lobster clasp to each end of the chain.
  3. Clasp each end of the chain onto the ear loop of your mask.
  4. Happy social distancing and stay safe!

*pro-tip, if you have extra costume jewelry or chains in your vanity, this is a great way to give it new life.

 

BREAKFAST/

Eggfast Savory Waffle

I’m not the biggest fan of the texture of the (egg+cream cheese waffles) so this version gives me the chew I need to feel like I’m eating a reggo eggo! P.S. it’s best served fresh.

Eggfast Savory Waffle

This gives us serious Fogo de Chao bread vibes.
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 4 minutes
Total Time: 6 minutes
Course: Breakfast
Cuisine: American
Keyword: chaffle, eggfast, savory waffle, waffle
Servings: 1
Net Carbs: 2g

Equipment

Dash Mini Waffle Maker

Ingredients

  • 1 egg
  • 3/4 cup mozzarella (shredded)
  • 1 tsp baking powder
  • 1 tbsp parmesan cheese (grated)
  • cracked black pepper (to taste)

Instructions

  • Mix the egg with shredded mozzarella, tsp of baking powder, tablespoon of grated Parmesan, and cracked black pepper.
  • Fill the waffle maker starting from the middle and leave a gap as you get close to the edge of the iron. The “batter” will expand as it cooks, be careful not to over fill as it will spill out! Let it cook for at least 2 minutes but you’ll know it’s done when it gets crispy. If you open the iron and you see cheese strings, it’s not ready! I used a dash mini waffle iron.
  • Spread 1/2-1 tablespoon of cream cheese and sprinkle with everything but the bagel seasoning. This gives you bagel vibes for sure.

Nutrition

Calories: 337kcal | Carbohydrates: 2g | Protein: 26g | Fat: 24g | Sodium: 1157mg | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
DIETARY/

9 Low Carb Recipes for a LIT 4th of July Weekend

Sugar Free Berry Tart

Such an easy crowd pleaser – people won’t even be able to tell it’s keto.

Vietnamese Grilled Ribs

A summer grilling favorite – eat these with your favorite low carb noodles or salad bowl.

Thai Faux Papaya Salad

Perfect as a side for grilled meats!

No Bake Sugar free Jello Pie

Another crowd pleaser and so light and fluffy.

No Bake Cookie Pie

Essentially milk and cookies in a pie…who could hate on that?

Keto Brown Sugar Babies

Going to a socially distanced party? People LOVE these.

Low Carb Taco Skillet Dip

Probably one of our most popular recipes to date.

Strawberry Shortcake Pancakes

Almost too good to be breakfast.

Pickle Dog Wraps

Perfect for picnics and purse snacks.

Beef/

Pickle Dog Wraps

This is so easy, it’s almost not a recipe.

Pickle Dogs

So easy and perfect for picnics!
Print Recipe Pin Recipe
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Course: Appetizer
Cuisine: American
Keyword: pastrami, pickle dogs, pickles
Servings: 4 people
Net Carbs: 2g

Ingredients

  • 8 slices pastrami (ham and corned beef work too)
  • 4 tbsp whipped cream cheese
  • 8 pickle spears
  • 1/4 cup pickled jalapenos

Instructions

  • Spread whipped cream cheese on each slice of deli meat.
  • Place the pickle spear at the edge of each slice of deli meat. Lay the jalapeno slices next to the pickle spear.
  • Roll each slice of meat.
  • Refrigerate until ready to eat!

Nutrition

Calories: 87kcal | Carbohydrates: 3g | Protein: 12g | Fat: 3g | Sodium: 788mg | Fiber: 1g | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
BREAKFAST/

No Bake Sugar Free Jello Pie

If you’re a fan of jello salad, then you’ll be fan of this pie. This is a major throwback to some retro desserts but it’s so darn easy to make and is no fuss with the no bake aspect. I used the shortcut method to set the jello which makes it even quicker to put together.

The texture of the filling is like a super fluffy mousse. Add any extra filling into mason jars to have a nice sweet treat the rest of the week!

@theketodashians

##HealthyHabits6Step ##strawberries ##washyourfruit ##keto ##sugarfree ##lowcarb ##fyp ##ketotips ##foryourpage ##viral ##ketoaf

♬ Summer Days – Martin Garrix / Macklemore / Patrick Stump

No Bake Sugar Free Jello Pie

Too easy but perfect for hot summer days when you just don't want to turn the oven on.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 2 minutes
Chilling Time: 3 hours
Course: Dessert
Cuisine: American
Keyword: jello, no bake, pie, sugar free
Servings: 10 people

Equipment

Mixing Bowl
Whisk

Ingredients

  • 1 package sugar free jello (I used strawberry for this one)
  • 1/2 cup chopped strawberries (optional)
  • 1/2 cup boiling hot water
  • 1/2 cup lukewarm water
  • Ice
  • 1 keto pie crust i used Diamond Pie Crust from Walmart. They have walnut or pecan options. You can make your own if you want to clean it up.
  • 6-8 oz Sugar Free Cool Whip (thawed) You can also make your own if you want to clean it up.

Instructions

  • Dissolve the sugar free jello powder in the boiling hot water until the powder is dissolved.
  • Mix in chopped strawberries (optional)
  • Fill a cup with the 1/2 cup lukewarm water and add enough ice to reach one 1 cup. Mix it into the dissolved jello mixture.
  • Whisk until the ice is fully melted.
  • Fold in the cool whip until all of the ingredients are thoroughly mixed.
  • Pour the mixture into the pie crust and chill until it's firm.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
BREAKFAST/

Review: Archer Farms Uncured Ham and Swiss Omelet Cups

@theketodashians

##HealthyHabits6Step ##YouGotIt ##keto ##lowcarb ##fyp ##foryourpage ##sugarfree ##viral ##targetfinds ##review ##eggs

♬ Hit It – Yung Skrrt

New at Target! Does anyone else like to browse the aisles for new products on the regular? I feel like I’ve been doing that more than ever lately because quarantine had me in a little rut. David and I were at Target last week and picked these babies up – maybe they aren’t as new as I think but they are new to me and I haven’t really seen anyone else talk about these. 

So here are some precursors to this review – I do not like Starbucks Egg Bites and I am not a huge fan of the 3 Petit Lechons Brand of sous vide bites from Aldi/Specialty Grocery Stores. Costco and Target also see the ThreeBridge Egg Cup bites but I don’t think they have much flavor.

I didn’t have high hopes before trying but the ham and swiss combo sounded good. 

Here’s the run down: 

These are $4.49 for a box of 4 omelet cups. The cups are the size of mini cupcakes and come two in a pack. One box is one serving, coming in at 2g total carbs for the entire box – which is not bad at all, however, the portion is tiny LOL. You win some, you lose some, right?

These can be found in the frozen food aisle, next to the frozen breakfast items. You can order it for pick up at your local store as well. 

Prep: 

The omelet cups are frozen and do not require thawing to cook. You just remove the plastic and then pop them in the microwave for a minute and a half and then let them sit for another minute. 

ASIAN/

Keto Kalbi Beef

@theketodashians

♬ Boy With Luv – BTS

KBBQ fan? Us too. This is one of our favorite ways to prep short ribs and they are the perfect pair with some cucumber salad and kimchi. Wrap lettuce around them or serve them on top of cauli rice or keto noodle bowls and you’re set! The easiest way to eat this is to cook the short ribs and then cut them into bite sized pieces when you’re ready to eat.

Keto Kalbi Beef

Easy peasy KBBQ!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Marinating Time: 2 hours
Course: Main Course
Cuisine: Asian
Keyword: beefaroni, kbbq, korean, ribs, short rib
Servings: 4 people
Net Carbs: 3g

Equipment

Grill

Ingredients

Instructions

  • Mix the marinade ingredients until all of the brown swerve is dissolved.
  • Put the beef ribs in a ziplock bag and then pour the marinade into the bag.
  • Marinate for at least 2 hours.
  • Heat a grill or pan on medium high heat.
  • Cook each side of the beef for at least 4 minutes or until it is no longer red on each side. Garnish with green onions right before serving.
  • Serve with kimchi, pickled cucumbers, and your favorite KBBQ sides.

Nutrition

Calories: 252kcal | Carbohydrates: 4g | Protein: 26g | Fat: 15g | Sodium: 1161mg | Fiber: 1g | Sugar: 1g | Net Carbs: 3g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
ASIAN/

Asian Mom Eggs

If you are Asian, there’s a good chance you’ve had this style of scrambled eggs at some point or another in your life. Something about the combo of fish sauce, eggs, and scallions is unbeatable and takes you back to a time when things were simpler. If you are not Asian but enjoy courses like Egg Fu Young, or changing up your egg game, this one’s a really great recipe to try.

Asian Mom Eggs

Comfort food at its finest.
Print Recipe Pin Recipe
Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: Breakfast, dinner, lunch
Cuisine: Asian
Keyword: asian eggs, asian mom eggs, egg, eggfast, eggs
Servings: 1
Net Carbs: 1g
Author: Vy & Regina

Equipment

Non-Stick Frying Pan

Ingredients

Instructions

  • Heat your pan on medium high heat.
  • Whisk the eggs, fish sauce, salt & pepper, and scallions.
  • Add the oil to the hot pan.
  • Pour the egg mixture into the pan.
  • With a spatula or pair of chopsticks, push the egg mixture to the center of the pan (view video below).
  • Remove the pan from the heat when it's your desired level of doneness.

Nutrition

Calories: 256kcal | Carbohydrates: 2g | Protein: 12g | Fat: 22g | Sodium: 637mg | Fiber: 1g | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

@theketodashians

Comfort food at its finest 🔥##asianmomeggs ##asian ##keto ##eggs ##breakfast ##tiktok ##homechef ##keto ##ketodiet ##tiktokfoodie ##lowcarb ##tiktokfood ##ribeye

♬ Pretty Girl – Clairo
BEAUTY/

AM Skincare Routine

We have a lot of people inquiring about our skincare routine and complimenting on our skin (thank you🥰) so I thought it be easier to have everything I use in one post. 

I use to have 1000 products in my routine thinking it will guarantee good skin but once I paid attention to the quality of ingredients I eliminated all of the unnecessary steps. I also was applying things in the wrong order…oops but hey, my failures are learning lessons for your success.

Here is a nice diagram I found online on the basic steps on how to layer your products and what you need.

Hudabeauty.com

I try to be consistent with both AM/PM routines but ya know my laziness gets the best of me sometimes. If I happen to fall asleep in my makeup (huge NO-NO) I would add double cleansing in the morning.

If I followed my own directions the night before then this is my daily AM skincare routine: 

1. Cleanse/Rinse: I have dry skin so I do not use a cleanser in the morning. I wish I knew this tip sooner because I was essentially drying out my skin more by cleansing in AM/PM. Now, I gently rinse with warm water and pat dry.

2. Toner: I like to be efficient and having multi use products. Discovering  Laneige Cream Skin toner was a dream come true. I apply the toner on a cotton pad and wipe my face down. This feels amazing on the skin and doesn’t feel like I’m stripping my skin. 

3. Essence: After using Laneige Cream Skin toner , I honestly didn’t feel the need for using an essence which saves another step and money! But if you wanted to add one, I enjoyed FRESH Kombucha Antioxidant Facial Treatment Essence

4. Serums: Vitamin C is a must have ingredient in any serum you use. It helps with uneven skin tone, rough texture, fine lines, scars, and just gives you a GLOWWWW. I’m on my second bottle of La Roche-Posay Vitamin C Face Serum 

5. Eye Cream: This step is also unnecessary if you use a good moisturizer but because my skin is dryer than the desert I like applying eye cream during the day. I gently pat in Kiehl’s Avocado Eye treatment under my eyes, on my eyelids, and on my laugh lines. You just need a tiny amount (I use too much but enjoy it lol) and applying this gives my Vitamin C serum time to soak in.

6. Moisturizer: My moisturizer graveyard is ridiculous and shameful. I have purchased and tried out so many before I found my go-to ride or dies. I want something that gives me a hydrating glow, but not too glow-y that I look sweaty. Something that is richer in texture but doesn’t feel heavy on the skin. Thank you psoriasis for making me become a picky bish lol. My ride or dies for the past 2 years: Tatcha The Dewy Skin Cream and La Mer Moisturizing Soft Cream 

7. SPF!!!!!!!! If I could only choose one morning skincare product it would be SPF. Without using SPF the rest of the products are pointless. You need SPF even if you’re driving to the store quick. Get into the habit of applying SPF in the morning like how you brush your teeth. SPF is essential to protect your skin, prevent wrinkles, sun damage, etc. We are spending all of this time and money on skincare products but if you don’t wear SPF you are just wasting your efforts. 

I had a hard time finding SPF products that wouldn’t irritate my psoriasis on my face, even the “sensitive” ones would sting my skin.  It has also been hard finding a sunscreen that didn’t effect my makeup foundation color. Currently, i’m on my third bottle of Krave Beauty- The Beet Shield and never looked back. I love how it moisturizes the skin, truly is undetectable, and DOESN’T STING. I apply a generous amount to my face and use what I have leftover in my palm to rub in my neck, chest and hands.  For my no makeup days I also love Glowscreen Sunscreen to protect my skin and give me that fresh faced look . 

8. Bonus: Ever pray for thick hair but got it on your face instead? Dats meeeee. Once a week I shave my face (weird, I know) and exfoliate my face and body. I use this Women’s Disposable Razor to shave my hairy face, but this helps brighten up my complexion and remove texture to keep my makeup looking smooth. I use to wax my face but it was ummmmm painful. Shaving is painless, cost effective and way easier. 

Then I exfoliate my body with Smoothie Star Breakfast Scrub and use ExfoliKate for my face. 

@theketodashians

Dry skin struggles. Go to our site for more product deets theketodashians.com ##keto ##selfcare ##skincareroutine ##skin ##wellnessjourney

♬ Fake – The Tech Thieves

Comment below if you want more of these types of posts 🙂