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DIETARY/

Keto for Beginners: A Quick and Easy Guide

If you’re reading this right now, there’s a chance you are just starting your keto journey, want to know more about keto so you can start, or are wondering what we have to say about this lifestyle.

Living a ketogenic lifestyle can sound intimidating or be confusing when you first start out, but it doesn’t have to be that way if do your research up front and keep it simple at the beginning. We always receive feedback from people that they are overwhelmed by the amount of things they can’t eat and don’t know how they could ever sustain cutting out so many of their beloved carbs. Our take is that instead of focusing on what you CAN’T eat, consider what you CAN eat and how you can work it into your daily routine.

Let’s just get the nitty gritty out of the way first.

What is ketogenic diet?

A ketogenic diet is a very low carb (20g net carbs per day), high fat way of eating in order to achieve the metabolic state of ketosis, which converts fat into ketones, which the body will use as a source of energy for the brain. It replaces the need to rely on carbohydrates for energy. The ketogenic way of eating has also been linked to lowering blood sugar and insulin levels – which can lead to multiple health benefits.

How are net carbs calculated?

According to Healthline, Net (digestible) carbs are broken down into individual sugar units and absorbed into your bloodstream. However, your body processes fiber and sugar alcohol carbs differently than digestible carbs.

How do you track net carbs?

Two very common apps to track macros and carbs are MyFitnessPal or Carb Manager. Once you get comfortable, it is also possible to eyeball and intuitively track them once you understand the average net or total carbs in foods you are eating on the regular. If you are just beginning, we recommend using an app until you truly feel comfortable with carb counting and staying within your daily targets.

Here are some recommendations on how to start eating a ketogenic diet:

  1. Talk to your healthcare provider to understand if this is the right lifestyle choice for you. This is optional but recommended as everyone’s bodies are different. What is safe for someone could be dangerous for another.
  2. Do your research. You NEED to do this. Whether that be googling articles like this one or talking to people who have experienced the keto lifestyle – you need to ask questions up front or else you are going to feel lost in a sea of opinions. Do you need to be a keto expert to start eating a ketogenic diet? No way! But you should know the basics such as how to count carbs, understand what ketosis is, common grocery items, and general foods/ingredients to avoid. Build a strong foundation for success.
  3. Get rid of the bad stuff. Donate the sugary, starchy, processed foods living in your fridge and pantry and don’t look back. Out of sight, out of mind. If the flamin’ hot cheetos are not staring you in the eye, you probably will not be tempted to eat them.
  4. Start upping your water intake. Carbs retain water. As you lower your carb intake, water will be flushed out at an increased rate, so you need to remember to maintain your fluid levels as your body transitions.
  5. Avoid the dreaded KETO FLU by adding electrolytes or increasing salt into your food. The keto flu can make you feel like a hot mess and wanting to quit after a few days. Don’t quit, just avoid the keto flu until your body is used to the lower carb intake.
  6. Figure out your targeted macros and/or net carbs you should be intaking each day. You can do this on ruled.me
  7. K.I.S.S. – KEEP IT SUPER SIMPLE! There are so many more keto-friendly or low carb products out on the market today, which is great, but that’s just more temptation and a lot of money to be spent. We love trying new products more than anything, but it’s easy to get caught in the hype when you first start and then you somehow end up with $500 worth of snacks. Start simple with whole foods and unprocessed foods and then work in the fun keto on the go items once you get your bearings straight. You need to know how to fend for yourself at any moment when these products are not available. Eggs, good fats like avocados, grass-fed butter, fatty meats, dark leafy greens are your friends. Start with them first.
  8. Find at least one support system whether it be a friend, family member, coworker, or even a stranger in the #ketocommunity on Instagram or Facebook. There will be times of frustration or stress and you want to be able to cope without turning to sugary or high carb foods.
  9. Give it a hot minute before you give up. It took some time for you to feel the way you do so it will take time to heal both inside and out. Just because you do not see the scale change or see or feel any different, it will take time. Try a few months before you throw in the towel.

So, now what?

Go to the grocery store and set yourself up for success. Have food ready to cook or grab on the go. Here is a sample meal plan:

Keto Meal Plan For 1 Week

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

Monday

  • Breakfast: Bacon, eggs and tomatoes.
  • Lunch: Chicken salad with olive oil and feta cheese.
  • Dinner: Salmon with asparagus cooked in butter.

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday

  • Breakfast: A ketogenic milkshake (try this or this).
  • Lunch: Shrimp salad with olive oil and avocado.
  • Dinner: Pork chops with Parmesan cheese, broccoli and salad.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: Bun-less burger with bacon, egg and cheese.

Saturday

  • Breakfast: Ham and cheese omelet with vegetables.
  • Lunch: Ham and cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with bacon and mushrooms.
  • Lunch: Burger with salsa, cheese and guacamole.
  • Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. This meal plan was from Healthline.com, one of our favorite resources for all things keto.

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!
ASIAN/

Guide to Hot Pot & KBBQ Grill’n

If you watch our instagram stories you know we love eating hot pot/bbq and YESSS, it can be keto. Most of the time Hot Pot & KBBQ would be cooked using two separate appliances but now with this awesome 2-in-1 gadget, we can have the best of both worlds in one sitting.

Since we get so many messages when we post about it in Instagram stories we figured a blog post was NECESSARY lol so here’s an overview with some tips n tricks. 

 

What is it? 

Both hot pot and kbbq grill is a dining experience that you can have with your friends and family in the comfort of your own home. You cook thinly sliced meats, vegetables, and low carb noodles via broth or griddle. Once it’s cooked to your liking, you can dip it in your sauce of choice and enjoy till you are stuffed and can’t breathe. Just kidding…or am I? 

Your spread can be as extreme or simple as you want. The beauty of this way of eating is that you literally have endless options that can fit your keto/low carb needs and the carbies in your life without having to adjust too much or making a separate meal.

Low carb Hot Pot

Protein: Thinly sliced beef brisket, pork belly, and ribeye is my fav. Along with beef (pho) meatballs and fish meatballs. Most of these items can be found in an Asian Market. Since we moved to Cali we enjoy going to Hmart to find these goodies. Hmart has a large variety of meat fresh/frozen and basically all the essentials you need. 

Vegetables: Watercress, spinach, straw mushrooms, enoki mushrooms, and seafood mushrooms are delicious and fulfilling. 

Noodles: If I want to throw noodles in the mix, I use “Healthy Noodles” from Costco. Find the scoop on these noodles here > Healthy Noodles

The carbies in my life enjoy vermicelli or rice noodles.

Dipping Sauce: This is definitely a personal preference. Spicy, sweet, salty, sour…it’s all up to you! My fav is spicy…of course. I start off with 1 tbsp soy sauce, 1 tbsp red wine vinegar, garlic, heaping scoop of hot oil, fresh Thai chili peppers, and cilantro. Try this brand if you want a clean version of soy sauce.

Hot Pot Broth: 

We prefer using pre-made bases because it’s simple and quick. Most of the pre-made bases are a bit dirtyyyy keto but we are okay with it. If you prefer, make any of your favorite flavored broth as your base to dip. Thai Tom Yum, pork, or beef broth are some other popular bases. Here’s the pre made base we like. 

Low Carb KBBQ

Protein: Similar to hot pot, thinly sliced beef brisket, pork belly, and ribeye won’t do you wrong. Usually I stick with the non marinated meat at home and kbbq restaurants since I enjoy the flavor in the sauce and the taste of the grill. But if you like marinated meat check out  our recipe. >> Keto-Friendly Beet Bulgogi

Vegetables: I prefer having the veggies in the hot pot broth vs kbbq but the fam likes grilled white onions, mushrooms, jalapeños, kimchi, and salad. Here’s our recipe for a Keto Korean BBQ inspired salad. 

I do like to use thinly sliced pickled radish to wrap the meat in though with fresh jalapeños. Pickled radish wraps are a not a substitute for rice paper but it’s a great alternative to wrap your meat in. >> Pickled Radish Wraps

Noodles: I would do the same as hot pot and use healthy noodles. 

Dipping Sauce: For the kbbq grill I like to do sesame oil with a dash of salt or the same concoction as hot pot. 

Griddle: The griddle is non-stick but adding butter to cook the non marinated meats is bombbb.

What you need:

Gadget: This is non stick and super easy to clean. After use I unplug the cord and drain all the grease to dispose of properly then rinse and scrub with a sponge just like a pan. Then I just dry with a paper towel and leave it on the table for the next round or store in the cabinet. 

Tongs: Use tongs or chopsticks to pick up the delicious meats and stay a safe distance from the griddle lol 

Strainer: Not necessary but great to have for hotpot so you can retrieve your meats and veggies easier if you don’t want additional broth.

 

ASIAN/

Here’s the Scoop on Healthy Noodle

Every time we EVER post anything about the infamous Healthy Noodle from Costco, without fail, we receive hundreds of questions, comments, and general messages in our box related to this product.

Here’s the scoop:

  1. What are they? These are gluten free, low carb, fat free, sugar free, cholesterol free and dairy free flat noodles. The brand is called Healthy Noodle, literally. They are 5g total carbs with 4 g fiber, leaving 1g net.
  2. What do they taste like? They are neutral in taste and do not have an odor – unlike shirataki noodles. They are however, in a package stored in a clear liquid to preserve its texture and taste.
  3. Are these like Shirataki? No! They do not have the same smell, taste, or texture. They are stored in a liquid though and are ready to eat hot or cold.
  4. What are they made of? Water, soybean fiber powder, cellulose, sodium alginate, yam konjac powder, calcium chloride, and salt.
  5. What is the texture like? It is similar to a flat rice noodle (pho) – however it doesn’t have the same chew (so keep that in mind).
  6. How do you cook it? You don’t have to! It’s ready to eat so you throw it in whatever dish you want to use it for. We actually DO NOT RECOMMEND cooking it for more than a minute in heat because it will break apart. When we eat the noods, it’s almost ALWAYS in soups. We heat up the broth and then throw the noodles in there right before we eat. You can definitely give them a quick rinse before you eat them (we use warm water).
  7. Where can you get these? THE QUESTION OF THE HOUR – these can be purchase at Costco. The costco item number is 1027760 so call your local store and ask an associate if they carry that product number. They are between $13-15 for a case at Costco depending on your region.
  8. If you do not want to call your local store, go to the facebook account where they often post updates on where they sell their Healthy Noodles.
  9. What recipes do you have with these noodles? None! We do not recommend cooking these in heat or they will break apart. Use them like you would noodles and pour a sauce, dressing, or whatever you want on top. They are the best experience that way. People like to eat them with pasta sauce, in soups, salads, all up to you. We would consider this a dupe for flat rice noodles so take that information and get creative!
  10. What’s a good hack? Rinse these out, store them in a zip lock back, and bring them to your favorite Pho or Hot Pot restaurant!

If you’re looking for inspo, here are some delicious ones:

https://www.instagram.com/p/CCub3lpgJMt/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDSTMu2AeBR/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDPUcSrBBhG/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDPuG1MA006/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDMyHAchtUA/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CDC0jonAE9N/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B98Hqb6n-vx/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CCq6JSog8dy/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B7fDHSbFIUc/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B9KviyOgFyg/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B0mcd-ahYvA/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B1-KfxCg3g3/?utm_source=ig_web_copy_link
FITNESS/

How to Get Back into Ketosis

If you’re reading this right now, there’s a chance your most recent carb intake was a little more lit than you were expecting. Maybe you ate some carbs, all of the carbs, or too much low carb stuff that ended up being a ton of carbs. Regardless of the reason, you’re here, and you’re wanting to get back into ketosis…like ASAP.

While we are not nutritionists or physicians, we have been eating a ketogenic diet for years now so our lifestyle has it’s super ultra low carb days and some high days that warrant us to need to reset how we’re eating to feel good again. Most of the time when we carb up, the next day isn’t so bad. It’s after we have a little too many benders on the carb train that our bodies start to reject the extra junk and we feel it in our faces, bodies, and just overall. Chances are you are feeling and looking fluffier due to water weight. You did not just undo weeks-months-years of progress in just a few days.

We’ve done a lot of resets – water fasts, OMAD, 16:8, 18:6, eggfasts, carnivore, zero carb week, ketones, and we will truthfully say they have all helped us drop the excess water weight – some easier others. However, out of all of the resets that we’ve done, none have been easier or more enjoyable than a clean 20g TOTAL reboot. The reason why a 20g TOTAL carb reboot works for us is because it goes back to the fundamentals of a ketogenic diet. Low carb, high fat, and focusing on trying to nourish our bodies with the good stuff. The other resets we have done have more restrictions and by day two or three we are coming off a carb high and act HANGRY and all sorts of cray cray. The 20g TOTAL reboot revolves around the idea that you should try to keep your carb count at 20g total or under. That means you do not rely on processed or packaged foods to subtract fiber from your carb count. You simple just eat to fit the 20g total carbs. If you’re feeling the least bit confused, consider this analogy. You have $20 to spend a day on food. Choose wisely. Do you. spend it on vending machine or gas station snacks throughout the day? Or do you strategize and buy foods that will keep you fuller longer? We do a strict 20g total carb reboot for 5 days and then loosen the reigns as we get back into ketosis and start incorporating more fruits, veggies, and the “dirty” (packaged, processed, etc) stuff to continue our lifestyle.

Here are 7 tips and tricks to get back into ketosis. As a reminder, please do not consider the following medical advice – rather, opinions on what has worked for us.

Eat 20g total carbs or fewer each day.

Total carbs means you do not subtract fiber – so you should be leaning on ultra low carbs such as meats, poultry, eggs, cheese, and greens. Remember, sweeteners like monkfruit sweetener still have high carb carbs (before you subtract the sugar alcohol) so if you must sweeten anything – like coffee, use stevia – as its truly zero carb. We’ve started a #20gtotalreboot hashtag on Instagram with a ton of recipes & inspo for you.

Keep it Simple

Y’all should know by now that we are extra – like super extra. We once packed a keto burger with edible gold foil because we had it on hand. You do not have to do that in this case. When you’re trying to get back into ketosis, keep it simple and stick to whole, unprocessed foods as much as you’re able. This will give your body what it needs to continue to heal. Do not over think it. An easy way to think about it is go for the foods that don’t have an ingredient list. You can still season your food – we never said it had to bland.

Drink water and then more water.

We cannot stress how important drinking water is on a ketogenic diet. You would think that drinking a lot of water would over-bloat you, but it helps push the toxins out. Something important to remember is to increase your electrolyte intake as you increase your water and decrease your carbs. Your body will be pushing out the bad stuff but it will also flush out essential minerals like sodium, potassium, and magnesium. Pink salt is also a really easy ingredient to sprinkle into your water or add to your meals and it can do wonders.

Move your body. Especially before you eat for the day.

If you’re not already doing so – try starting with 30 mins of physical activity prior to eating in order to facilitate the depletion of glycogen stores. Go for a walk, bike ride, or follow along your favorite YouTube workout video.

Dabble into Intermittent Fasting

Intermittent fasting can be a great tool on your journey back into ketosis. When you fast, your maintains its energy balance by shifting its fuel source from carbs to fats. Think of it as an additional jumpstart to get you back into ketosis.

Increase your healthy fat intake, but watch your calories if you’re trying to lose weight.

Replace the loss of carbohydrates with an increase in healthful fats. Some fats that a person can eat include:

  • coconut oil
  • olive oil
  • avocados and avocado oil
  • flaxseed oil

This will help you feel satiated longer but can also boost your ketone level to get you back into ketosis faster.

Be kind to yourself and remind yourself that keto is a lifestyle.

If you’re committed to a ketogenic way of eating for life, just remember there may be some days you go off plan and that it’s okay. Don’t be hard on yourself if you get kicked out ketosis. Sometimes we get kicked out even when our carbs are low – (ingredients matter). Give yourself some grace and know this is a marathon to better health, not a sprint!

Beef/

FAQ: “What do you do with your leftover fry oil?”

Well let me answer that question – something we get almost 20 times daily any time we feature a video of us frying food on our Instagram account.

Short answer: we save it and continue using it until it is too dark or gets cloudy.

Here’s the scoop…

Our families have always deep fried foods since before we can even remember. Back in the day, there would be a designated “frying pot” where the oil would sit until someone needed to fry something – nowadays, in our own homes, here is what we do:

  1. Let the oil cool completely.
  2. Place a mesh strainer at the mouth of a large jar and pour the oil in there. You want the big bits to get caught so it doesn’t end up floating around in the jar. The reason you want to strain the oil is so when you reuse the oil, it doesn’t make the oil darker than it needs to be. It also helps keep the oil tasting fresher (in our opinion).
  3. Close the jar and store at room temperature.
  4. We reuse the oil until it becomes a brown color but that is completely up to you. The darker the oil, the darker your food will look after you fry it, so just adjust the amount of times you reuse based on the color and preference you have.

Now some additional questions we know y’all are going to have:

  1. What kind of oil do you use? We like to use avocado oil because it is clean and has a high smoke point. Use what oil you can afford and are comfortable cooking with. Canola oil, peanut oil, and soybean oil are all oils we have fried with – they are just very processed.
  2. How many times do you re-use oil? Depending on what we fry, it’s 5-6 times. If we fry fish, the oil is dunzo because the smell and taste will not go away.
  3. What deep fryer do you recommend?
Featured/

KETO SPRING CLEANING


SPRING HAS SPRUNG KETO BAES! This challenge will run from MARCH 29TH TO FRIDAY APRIL 2ND and will focus on total grams of carbs, upping your step game, and being better with your water intake. Use the hashtag #ketospringcleaning to follow along with other keto baes this week. As a reminder, please consult with your health care provider when you make changes to your diet. We are not nutrition or medical professionals and any suggestions should be taken as opinions.

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 30 minutes of physical activity. Yes, we understand that many of you can barely fit 15 minutes your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit physical activities, 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 at least 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 spring. 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

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DINNER/

10 Pizza Night Ideas

This post is sponsored by BabbleBoxx.com on behalf of Cali’flour Foods. They have truly perfected the cauliflower crust. The pizza crusts and flatbreads they have in their line of products are super clean (meaning there’s not crazy processed ingredients involved) and consists of a very wholesome base: cauliflower, egg whites, and mozzarella. Because of that, they are keto-friendly and perfect for letting you indulge without any of the guilt or repercussions of eating a super carbie meal.

The other day, we received a variety pack containing the Original Italian, Sweet Bell Pepper, and Jalapeño keto pizza crusts along with the sun-dried tomato, Jalapeño, and Original flatbreads. Since we are in the midst of a fridge clean out (this usually happens the final week of each month), we couldn’t wait to get creative in the kitchen and make some pizza to grub on with these as the vessel. P.S. the flatbreads are a great keto bread as well – think sandwich thins.

If you’re interested in purchasing these keto pizza crusts or flatbreads, feel free to visit this link and use KETOBAES for a discount.

Based on what we had in our fridge, we decided on Chicken Alfredo Pizza and a classic Pepperoni Pizza. They were super easy to put together and cook but here are some pro tips after our first round:

  1. Use a crisper tray to pre-bake the flatbreads in your oven or toaster oven. It took 4 minutes for ours to crisp up the flatbreads.
  2. Spray the crisper tray prior to pre-baking the flatbreads with a cooking spray like Pam.
  3. Watch your flatbreads the first time you bake them as oven times and temps will vary.
  4. Add the toppings after you pre-bake the flatbreads (or keto pizza crusts) and bake for an additional 5 minutes. This prevents the keto pizza crust or flatbread from getting soggy.

Here are eight additional ideas for a fun pizza night:Jalapeño Popper Pizza: Jalapeño Keto Pizza Crust + cream cheese, shredded cheddar, green onions, and bacon.

  1. Viral Feta Bake Pizza: Original Italian Keto Pizza Crust + sliced garlic, mozzarella, cherry tomatoes, olive oil, crumbled feta.
  2. Crab Rangoon Pizza: Jalapeño Keto Pizza Crust + cream cheese, imitation crab meat, mozzarella cheese, green onions, sweet chili sauce.
  3. Taco Pizza: Sweet Bell Pepper Keto Pizza Crust + taco sauce, Mexican cheese blend, taco meat, finished off with fresh lettuce, chopped tomatoes, and sour cream.
  4. Chicken Tender Pizza: Jalapeño Keto Pizza Crust + shredded cheddar, chopped chicken tenders, mozzarella, honey mustard, green onions.
  5. Buffalo Chicken Pizza: Sweet Bell Pepper Keto Pizza Crust+ cream cheese, mozzarella, shredded chicken, buffalo sauce, blue cheese crumbles, celery
  6. Cheeseburger Pizza: Jalapeño Keto Pizza Crust + ketchup, shredded cheddar, ground beef, pickles, onions, tomatoes, topped with fresh lettuce
  7. BLT Pizza: Original Flatbread (only thing that needs to be baked) + mayo, bacon, shredded cheddar, lettuce, chopped tomatoes
  8. Everything but the Kitchen Sink Pizza: Original Italian Keto Pizza Crust + pizza sauce, any shredded cheese, chopped veggies, and any remaining leftover proteins in your fridge.

BREAKFAST/

Ketodashian Style Iced Bulletproof Coffee

Ya’ll, when we first started showing people how to drink iced bulletproof coffee, everyone was hating and saying “there’s no way the butter can mix with cold coffee”. Trust us, when we want something, we’ll make it happen. The trick is to use a blender or hand mixer to mix the coffee with butter so it comes out nice and creamy. Bulletproof coffee is a high calorie drink meant to replace breakfast. It is supposed to keep you full while providing sustained energy. Make it your own by adding natural sweeteners and/or flavor enhancers.

Iced Bulletproof Coffee

The key is blending the coffee with the melted butter.
Print Recipe Pin Recipe
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Course: beverage
Cuisine: American
Keyword: bulletproof, coffee, iced
Servings: 1
Net Carbs: 1g
Author: Vy & Regina

Equipment

Small Blender

Ingredients

  • 1 cup cold brew coffee
  • 1 tablespoon butter (melted)
  • 4-5 drops Lakanto liquid sweetener
  • 1/2-1 cup ice

Instructions

  • Melt 1 tablespoon of unsalted butter.
  • Pour the melted butter, liquid sweetener, and coffee into a blender.
  • Blend until the butter is incorporated into the coffee.
  • Pour over ice and enjoy!

Nutrition

Calories: 103kcal | Carbohydrates: 1g | Protein: 1g | Fat: 11g | Sodium: 12mg | Sugar: 1g | Net Carbs: 1g

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

Churro Pork Rinds

If these don’t taste like those Taco Bell cinnamon twists, we don’t know what do. Our favorite pork rinds to work with are original flavor from Aldi or Mac’s brand. Enjoy!

Churro Pork Rinds

The perfect sweet treat without the guilt.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Course: Dessert
Cuisine: American
Keyword: churro, pork rinds
Servings: 8
Author: Vy & Regina

Ingredients

  • 4 oz pork rinds (1 bag of original flavor)
  • 4 tbsp unsalted butter
  • 1 tsp vanilla extract
  • 1/3 cup Golden Monkfruit sweetener
  • 1/2 tsp cinnamon (to taste)

Instructions

  • Pour the pork rinds into a large bowl. Break any large pieces (anything larger than inch).
  • In a seperate bowl, melt the butter and add vanilla extract.
  • Pour half of the melted butter mixture over the pork rinds and then mix. Pour the remaining butter and mix again.
  • Mix the monkfruit an cinnamon.
  • Sprinkle half of it over the pork rinds. Mix, sprinkle, and mix to coat all the pork rinds.

Nutrition

Calories: 130kcal | Carbohydrates: 1g | Protein: 9g | Fat: 10g | Sodium: 261mg | Fiber: 1g | Sugar: 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!