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Month: December 2022

DESSERTS/

Sugar Free Pudding Chocolate Chip Cookies

Sugar Free Pudding Chocolate Chip Cookies

OMG ya’ll…these taste just like the grocery store bakery ones…like dare I say almost like the packaged Nestle Toll House cookies too. The trick to these is to really watch them or they will burn easily and also let them cool 100% before digging in or else they will fall apart in your hands.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 6 minutes
Cooling Time: 20 minutes
Total Time: 31 minutes
Course: Cookies, Dessert, Sweets
Cuisine: American
Keyword: chocolate chip, cookies, dessert, low carb, pudding, sugar free, sweets
Servings: 18 cookies
Net Carbs: 2g
Author: Vy & Regina

Equipment

Air Fryer/Toaster Oven

Ingredients

Instructions

  • Use a hand mixer or thoroughly mix the butter, egg, vanilla, and sweetener.
  • Add baking powder, almond flour, chocolate chips, and instant pudding mix to the butter mixture and continue mixing until everything is incorporated.
  • Use a small cookie scoop or tablespoon to portion out the cookie dough onto a baking tray. Pro-tip: line the tray with parchment paper for easy clean up.
  • Use a rubber spatula or your fingers to slightly flatten the dough as it will not flatten like a flour/sugar cookie.
  • Bake the cookies at 350 degrees between 5-10 minutes depending on your oven. I use a toaster oven, so the bake time will vary for you. The cookies are ready as soon as you seen any golden color to them. You don’t want them to be golden all over as almond flour can burn quickly.
  • Let them cool completely before eating!

Nutrition

Serving: 1cookie | Calories: 91kcal | Carbohydrates: 3g | Protein: 1g | Fat: 9g | Sodium: 121mg | 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!
HEALTH + WELLNESS/

Intermittent Fasting 101

Intermittent fasting is a dietary pattern that involves cycling between periods of eating and fasting. There are several different types of intermittent fasting, including:

  1. Time-restricted fasting: This involves restricting your eating to certain hours of the day, such as only eating during an 8-hour window. I (Vy) personally prefer the 16:8 method while Regina has practiced 18:6 or OMAD (one meal a day) because of her busy schedule and health needs. We do not practice intermittent fasting 365 days out of the year but have found benefits in working some form of it in our regular routines.
  2. Alternate-day fasting: This involves eating every other day, either consuming only very small amounts of food on non-eating days or abstaining from food entirely. We have never personally tried this method.
  3. The 5:2 diet: This involves eating normally for 5 days of the week and restricting calories to 500-600 for the other 2 non-consecutive days. David has done this method and had success with his weight loss and energy levels but it was no sustainable for him long term to stick to that schedule.

During periods of fasting, it is super important to stay hydrated. Water, coffee, and other non-caloric beverages are all acceptable to consume while fasting. I take a liquid vitamin that has a little bit of fruit juice in it, but the benefits from the vitamins are worth it to me. Some people also find it helpful to drink broth or consume small amounts of coconut oil or other healthy fats to help reduce hunger during fasting periods. We’ve seen many people start the day with a simple cup of bone broth and have found success.

There are several potential benefits to intermittent fasting, including weight loss, improved insulin sensitivity, and possibly even increased lifespan. However, it is important to note that more research is needed to fully understand the long-term effects of intermittent fasting.

There are also some drawbacks to intermittent fasting to consider as well. For example, it may not be appropriate for everyone, especially people with certain medical conditions or who are pregnant or breastfeeding. It is important to work with a healthcare provider to determine if intermittent fasting is a safe and appropriate option for you. This article is meant to provide a quick overview, not medical advice.

If you are interested in learning more about intermittent fasting, there are many additional studies and resources available online. It is always a good idea to do your own research and consult with a healthcare professional before making any significant changes to your diet.

FITNESS/

5 Tips for Staying Keto During the Holidays

The holidays can be a challenging time for anyone trying to stick to a ketogenic diet. From tempting treats to carb-heavy meals, it’s easy to fall off track and indulge in unhealthy foods. But don’t worry, with a little planning and discipline, you can stay keto and enjoy the holiday season without sacrificing your health goals.

Here are 5 tips to help you stay keto during the holidays:

  1. Plan ahead: One of the best ways to stay keto during the holidays is to plan ahead. This means deciding what dishes you’re going to make or bring to holiday gatherings, and making sure they are keto-friendly. It also means having a plan for dealing with temptations, such as bringing keto snacks with you or finding alternatives to high-carb foods.
  2. Focus on healthy fats: A ketogenic diet is all about getting most of your calories from healthy fats. So during the holidays, focus on dishes that are high in fat and low in carbs, such as roasted vegetables with avocado oil, or a spinach salad with bacon and eggs. This will help you stay satisfied and avoid temptations.
  3. Don’t skip meals: Skipping meals can lead to cravings and overeating later on. To avoid this, make sure to eat regular meals and snacks throughout the day, even if you’re planning to indulge in a big holiday meal. This will help keep your blood sugar stable and prevent cravings.
  4. Drink plenty of water: Staying hydrated is important for your overall health, and it can also help you stay keto. Water can help fill you up and prevent you from eating too much, especially if you’re feeling tempted by high-carb foods. So make sure to drink plenty of water throughout the day, and try to avoid sugary drinks.
  5. Stay active: Exercise can help boost your mood, improve your health, and burn calories. During the holidays, make an effort to stay active and incorporate some physical activity into your routine. This can be as simple as taking a walk with your family, or joining a holiday fitness class.

By following these tips, you can stay keto and enjoy the holiday season without sacrificing your health goals. Remember to plan ahead, focus on healthy fats, and stay active to stay on track with your ketogenic diet. Happy holidays!

ASIAN/

Quick Butter Chicken

@theketodashians

##butter ##butterchicken ##keto ##lowcarb ##tiktokrecipes ##fyp ##foryourpage ##easyketo ##ketorecipes ##indianfood

♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

Butter Chicken is a super rich tomato and cream based dish from India. It’s best served over rice but in our keto case, goes perfectly over a bed of cauli rice. One of the ingredients needed for the sauce is garam masala. I don’t know if it was just me – but it seems like there is a serious garam masala shortage in the state of Minnesota. I went to three stores to find some and all were SOLD OUT. With that being said, I didn’t want to make garam masala from scratch so semi homemade was the direction I decided to go. I took my favorite elements of butter chicken and added the ingredients I liked best in conjunction with a pre-made sauce I purchased from Target.

Quick Butter Chicken

This semi-homemade dish is perfect when you want some comfort food in a flash.
Print Recipe Pin Recipe
Prep Time: 3 minutes
Cook Time: 15 minutes
Total Time: 18 minutes
Course: Main Course
Keyword: chicken
Servings: 4
Net Carbs: 3g

Equipment

Non-Stick Frying Pan

Ingredients

  • 1 lb chicken breast (cut into small bite sized pieces)
  • 1 tbsp avocado oil (for cooking)
  • 1 tsp #basicbae seasoning (or salt and pepper to taste)
  • 1 tbsp #garlicgoals seasoning
  • 1/4 cup onions (diced)
  • 1/2 cup grape tomatoes (chopped)
  • 1/2 cup butter chicken sauce
  • 1 tbsp heavy cream
  • garlic salt (to taste)
  • thai pepper (to taste)

Instructions

  • Heat the oil on medium heat.
  • Add the chicken, #basicba, and #garlicgoals seasoning to the pan. Saute for 3-4 minutes.
  • Add the onions and tomatoes and cook for another 3-4 minutes.
  • Stir in the butter chicken sauce and heavy cream. Reduce the heat to medium low.
  • Add garlic salt and thai pepper to taste.
  • Enjoy over a bed of cauli rice.

Nutrition

Calories: 205kcal | Carbohydrates: 4g | Protein: 25g | Fat: 9g | Monounsaturated Fat: 2g | Sodium: 183mg | Fiber: 1g | Sugar: 2g | 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!
DINNER/

Creamy Shrimp Alfredo

This is super easy to put together and easy to remix. Add your favorite protein or sub out the low carb noodles for steamed veggies to make it your own.

@theketodashians

##TikTokRecipe ##trending ##foryourpage ##foru ##foryou ##keto ##lowcarb ##alfredo ##shrimp ##ketotips ##ketoaf ##ketopasta ##easyketo ##ketobeginner

♬ Volare – Franck Marcou

Creamy Shrimp Alfredo

Comfort food without the guilt.
Print Recipe Pin Recipe
Prep Time: 1 minute
Cook Time: 5 minutes
Total Time: 6 minutes
Course: Main Course
Keyword: noodles, pasta
Servings: 2 people
Net Carbs: 5g

Equipment

Non-Stick Frying Pan

Ingredients

  • 1 tbsp salted butter
  • 1/2 tsp #basicbae seasoning (to taste – use salt and pepper if you do not have #basicbae)
  • 3 tbsp heavy cream
  • 1/4 cup grated parmesan
  • 1/4 tsp garlic powder (more to taste)
  • 1/2 cup shrimp (cooked) – you can sub in your protein of choice
  • 1 cup low carb noodles (cooked)

Instructions

  • Melt the butter on medium heat. Once melted, turn the heat to medium low and add the parmesan, garlic powder, #basicbae, and heavy cream. Turn the heat down if it starts to bubble vigorously. Stir until everything is incorporated.
  • Once the ingredients form a sauce, add the shrimp and cooked noodles and continue to stir until the noodles are coated.
  • Remove the pan from the heat and garnish with crushed red pepper and parsley.

Nutrition

Calories: 216kcal | Carbohydrates: 14g | Protein: 12g | Fat: 18g | Sodium: 499mg | Fiber: 9g | Sugar: 1g | Net Carbs: 5g

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/

Keto Peaches and Cream Oatmeal

@theketodashians

use code KETOBAES to save $ on choczero.com ##keto ##ketooatmeal ##lowcarb ##tiktokrecipes ##discountcode ##fyp ##foryourpage ##easyketo ##ketorecipes

♬ Peaches and Cream – Bling Bling Bros

This is a variation of our OG keto oatmeal recipe. The texture is a mix between oatmeal, cream of wheat, grits, and rice pudding — so make it your own and enjoy! If you’re looking for a chocolate rice pudding situation – try this.

If you’re using the ChocZero Peach Syrup – use the code KETOBAES to save $!

Keto Peaches and Cream Oatmeal (noatmeal)

This is a really high fiber dupe for the real deal. It has the texture of cream of wheat or steel cut oats but play around with the ingredients to change the texture.
Print Recipe Pin Recipe
Prep Time: 1 minute
Cook Time: 5 minutes
Total Time: 6 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: noatmeal, oatmeal
Servings: 4
Net Carbs: 3g

Ingredients

Instructions

  • Mix all the ingredients in a small saucepan.
  • Cook on medium heat until the mixture is thickened. Stir occasionally.
  • Enjoy!

Nutrition

Calories: 233kcal | Carbohydrates: 9g | Protein: 8g | Fat: 17g | Sodium: 165mg | Fiber: 6g | Sugar: 3g | 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!
Beef/

The Ultimate Keto Grocery List for Low-Carb Meal Planning

Are you following a ketogenic diet and looking for some inspiration for your grocery shopping? Look no further! We’ve put together a comprehensive keto grocery list that will help you plan your meals and stay on track with your low-carb eating.

The keto diet is all about limiting your carb intake and getting most of your calories from healthy fats. This way of eating can help improve your overall health and may even lead to weight loss. To make it easier for you to stick to the diet, we’ve organized our keto grocery list by category, so you can easily find what you need.

Here’s what you should include on your next shopping trip:

Produce

  • Broccoli
  • Spinach
  • Avocado
  • Cauliflower
  • Zucchini
  • Asparagus
  • Bell peppers
  • Cucumber
  • Mushrooms
  • Eggplant

Meat, poultry, and seafood

  • Beef
  • Chicken
  • Pork
  • Salmon
  • Tuna
  • Shrimp
  • Ground turkey
  • Sausages

Dairy

  • Eggs
  • Cheese
  • Heavy cream
  • Butter

Fats and oils

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Ghee

Nuts and seeds

  • Almonds
  • Pecans
  • Macadamia nuts
  • Chia seeds
  • Flax seeds
  • Sunflower seeds

Other

  • Low-carb sweetener (e.g. stevia)
  • Coconut flour
  • Almond flour
  • Cacao powder
  • Baking powder
  • Spices and herbs
  • Dark chocolate (at least 70% cocoa)

Keep in mind that this is just a general guide, and you may want to adjust it based on your personal preferences and dietary needs. It’s also important to read the labels of the products you buy and make sure they are keto-friendly and have no added sugars or carbs.

With this keto grocery list, you’ll have everything you need to prepare delicious and satisfying meals that fit your low-carb lifestyle. Happy shopping!

BREAKFAST/

7 Day Keto Meal Plan with Grocery List

If you are someone who needs a lot of structure to follow on a ketogenic diet or want new ideas to mix things up, this meal plan is a great way to stay on track and eat delicious foods.

Day 1:

  • Breakfast: Avocado and egg toast with spinach and tomato
  • Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
  • Dinner: Baked salmon with roasted vegetables and cauliflower rice

Day 2:

  • Breakfast: Keto smoothie with avocado, spinach, almond milk, and protein powder
  • Lunch: Turkey and cheese roll-ups with mixed vegetables
  • Dinner: Slow cooker beef and broccoli with cauliflower rice

Day 3:

  • Breakfast: Scrambled eggs with sausage and bell peppers
  • Lunch: Chicken and vegetable stir fry with cauliflower rice
  • Dinner: Steak fajitas with peppers and onions, served with lettuce wraps

Day 4:

  • Breakfast: Overnight oats with chia seeds, almond milk, and protein powder
  • Lunch: Tuna salad with mixed greens and avocado
  • Dinner: Grilled shrimp with roasted zucchini and broccoli

Day 5:

  • Breakfast: Egg and cheese breakfast burrito with spinach and tomatoes
  • Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
  • Dinner: Baked chicken with roasted vegetables and cauliflower rice

Day 6:

  • Breakfast: Greek yogurt with mixed berries and almonds
  • Lunch: Turkey and cheese roll-ups with mixed vegetables
  • Dinner: Grilled salmon with roasted vegetables and cauliflower rice

Day 7:

  • Breakfast: Avocado and egg toast with spinach and tomato
  • Lunch: Chicken and vegetable stir fry with cauliflower rice
  • Dinner: Slow cooker beef and broccoli with cauliflower rice

This meal plan provides a high amount of healthy fats and protein, while limiting carbohydrates to support a ketogenic diet. It’s important to also incorporate a variety of vegetables and other nutrients, such as fiber and antioxidants, into your diet to ensure that you are getting all the nutrients you need to stay healthy and energized. Remember to drink plenty of water and stay hydrated throughout the day as well.

Here is a grocery list with quantities to make the meals in the 7-day meal plan:

  • Avocado (2)
  • Egg (14)
  • Spinach (1 bag)
  • Tomato (2)
  • Grilled chicken (1 pound)
  • Mixed greens (1 bag)
  • Cherry tomatoes (1 pint)
  • Vinaigrette dressing (1 bottle)
  • Baked salmon (1 pound)
  • Roasted vegetables (1 pound)
  • Cauliflower rice (1 bag)
  • Keto smoothie ingredients (1 avocado, 1 bag spinach, 1 quart almond milk, 1 tub protein powder)
  • Turkey (1 pound)
  • Cheese (1 block)
  • Mixed vegetables (1 pound)
  • Slow cooker beef (1 pound)
  • Broccoli (1 bunch)
  • Overnight oats ingredients (1 jar chia seeds, 1 quart almond milk, 1 tub protein powder)
  • Tuna (2 cans)
  • Grilled shrimp (1 pound)
  • Zucchini (2)
  • Greek yogurt (1 quart)
  • Mixed berries (1 pint)
  • Almonds (1 bag)
  • Steak (1 pound)
  • Peppers (2)
  • Onions (2)
  • Lettuce wraps (1 package)

This grocery list includes all the ingredients needed to make the meals in the 7-day meal plan. Some items, such as salt, pepper, and olive oil, are not included on the list as they are assumed to be pantry staples. You may also need to adjust the quantities of certain items based on your specific needs and preferences.

BREAKFAST/

50 Easy Low Carb Breakfast Ideas

If you are having a hard time thinking of low carb breakfast ideas, look no further because we have you covered. As a reminder, this list is full of suggestions, not rules. Eat what you enjoy and do what is best for your body. Work with a healthcare provider to determine the best lifestyle for health and wellness.

  1. Omelette with vegetables and cheese
  2. Scrambled eggs with bacon and avocado
  3. Egg muffins with spinach and sausage
  4. Yogurt with berries and almonds
  5. Chia seed pudding with coconut milk and almonds
  6. Turkey bacon and avocado toast
  7. Cottage cheese and berries
  8. Smoothie with avocado, spinach, and almond milk
  9. Breakfast bowl with scrambled eggs, sausage, and vegetables
  10. Baked eggs in avocado
  11. Breakfast burrito with eggs, avocado, and salsa
  12. Egg and vegetable frittata
  13. Greek yogurt with walnuts and honey
  14. Breakfast sausage and egg muffins
  15. Overnight “oats” (noatmeal) with almond milk and chia seeds
  16. Green smoothie with spinach, avocado, and coconut milk
  17. Egg and bacon cups
  18. Breakfast casserole with eggs, sausage, and vegetables
  19. Egg and smoked salmon on a bed of greens
  20. Kale and bacon omelette
  21. Coconut flour pancakes with berries and whipped cream
  22. Breakfast quesadilla with eggs and vegetables
  23. Smoothie bowl with avocado, berries, and nuts
  24. Veggie omelette with feta cheese
  25. Breakfast skillet with eggs, sausage, and peppers
  26. Baked eggs with spinach and mushrooms
  27. Egg and vegetable scramble
  28. Breakfast sandwich with egg, bacon, and avocado
  29. Omelette with ham, cheese, and spinach
  30. Chia seed pudding with berries and almonds
  31. Breakfast bowl with scrambled eggs, black beans, and avocado
  32. Egg and bacon salad
  33. Breakfast wrap with scrambled eggs, bacon, and spinach
  34. Egg muffins with sausage and cheese
  35. Greek yogurt with berries and pumpkin seeds
  36. Breakfast quiche with vegetables and bacon
  37. Egg and vegetable hash
  38. Smoothie with almond milk, spinach, and banana
  39. Breakfast sushi with scrambled eggs and avocado
  40. Egg and bacon frittata
  41. Breakfast sandwich with egg, sausage, and cheese
  42. Breakfast burrito with scrambled eggs, black soy beans, and salsa
  43. Omelette with broccoli, cheese, and tomatoes
  44. Breakfast bowl with quinoa, eggs, and avocado
  45. Egg and avocado toast
  46. Smoothie with almond milk, berries, and spinach
  47. Breakfast skillet with eggs, bacon, and tomatoes
  48. Baked eggs with ham and vegetables
  49. Egg muffins with bacon and cheese
  50. Breakfast smoothie bowl with almond milk, spinach, and berries
HEALTH + WELLNESS/

How to get into Ketosis

If you’re looking to get into ketosis, a metabolic state in which your body burns fat for fuel, here are some steps you can follow:

  1. Reduce your carb intake: The first step to getting into ketosis is to reduce your carb intake. When you eat carbohydrates, your body turns them into glucose, which is used for energy. However, when you reduce your carb intake, your body has to find another source of fuel.
  2. Increase your fat intake: When your body doesn’t have enough carbohydrates for fuel, it will start to burn fat for energy instead. To help your body make this switch, it’s important to increase your fat intake. This can be done by incorporating healthy fats like avocado, olive oil, and coconut oil into your diet.
  3. Try a ketogenic diet: A ketogenic diet is a low-carb, high-fat diet that can help you get into ketosis. This type of diet typically includes foods like meats, eggs, cheese, and fatty fish, as well as non-starchy vegetables like leafy greens and cruciferous vegetables.
  4. Exercise regularly: Exercise can also help your body get into ketosis by using up stored glycogen (the stored form of glucose) in your muscles. This can help your body switch to burning fat for fuel instead.
  5. Monitor your ketone levels: One way to determine if you’re in ketosis is to monitor your ketone levels using a ketone meter or test strips. When your body is in ketosis, it will produce ketones, which can be measured in your urine or blood.

For daily meal ideas and inspiration for low carb cooking, follow us on Instagram and/or TikTok @theketodashians

Remember, everyone is different and it may take some time for your body to adjust to burning fat for fuel. Be patient and stick with it, and you can successfully get into ketosis. This is not medical advice, always work with your healthcare provider to determine the best plan for your health and wellness.