Full Day Of Eating | Keto Vegetarian Meals

Today I am gonna film a full day of eating to share with you, starting with my big beautiful breakfast over here, it's actually going to be a full day of eating with keto vegetarian meals – now I'm not actually vegetarian myself but I like to enjoy loads of meat free meals through the week for various reasons, I usually try for meat free Monday and I have loads of vegetarian keto meals and I shared a full day of eating in the past, breakfast ideas, loads of other vegetarian keto inspiration which I will leave down below, and in information cards as well along the way for you to but for breakfast I'm starting out with broccoli I've chopped up a whole head of broccoli, frying it in heaps of butter and I'm gonna make this for myself and my husband so I'm just gonna cook the broccoli until it's golden and then we'll move on to the next step, you can see the broccoli is starting to get a bit crispy on the sides there, that's what I like, added more butter along the way you can add a bit of salt I've even added a bit of tumeric in the past, not today though, some salt seasoning of choice that is beautifully cooked broccoli I'm going to move it off onto a plate and then fry up my eggs, broccoli is out eggs are in i'm fiying three for hubby, two for me and I'll show you my breakfast plate once it's ready, so that's my breakfast look at those crispy fried eggs and crispy broccoli as well, it's just really my easy go to, two fried eggs, a whole lot of veggies and you can have a bit of sour cream on the side if you want to add a bit more fat to it or some feta or any other cheese of choice but I'm gonna have this breakfast and I'll catch up with you through the day as I have something to eat, for lunch I am making a salad using all of these ingredients and I'll talk you through as I go, I don't know about you but I am a fan of salad with as few ingredients as possible so yeah you could have just a bowl of greens but I've got a bowl of spinach and next I'm going to top it with a couple of chopped tomatoes, now tomatoes are little higher in carbs than other vegetables so use sparingly if you're counting your macros and next I'm going to add some of this fetam this is ALDI feta that's absolutely delicious taste a good as fancy expensive feta but it's from ALDI, I think it's about three dollars 99 for the little carton, and then I'm just gonna drizzle over heaps of olive oil and add a few shakes of salt for some flavor so that bring the fat content up and it just make it such a beautiful salad so that's my big beautiful salad for lunch look at that, that fills me up for hours and hours and you can also add some pine nuts or any other nuts and to add a bit of more protein and some more flavor and fats pine nuts actually are the perfect keto nut, they've got the perfect beautiful keto macros, pine nuts and macadamias, just for your information so it's a great, they're just vegetarian source of protein and this is just a yum vegetarian lunch, that's low-carb and keto friendly and I will catch up with you through the rest of the day as I have something to eat and this is my little afternoon snack I've got some yogurt, chia seeds and blueberries and with yogurt I always just suggest finding the lowest carb yogurt you can, sometimes it's natural, sometimes it's Greek yogurt and then just top it off with some cream, whipped cream or mix through some cream and that just brings the fat content up but that is my little afternoon snack and now if you follow my channel for a while you know that I've been intermittent fasting, so usually I sort of end my day here, but in the next little while I'll be traveling heaps and I want to start having dinner again but just light dinners, so I'm gonna have a little dinner a little bit later and I'll show you what that is and for dinner I've got a whole lot of cauliflower cooking in heaps of butter and I'm gonna make a bit of a cauliflower mac and cheese for myself and my husband, so we've got about half of cauliflower yeah we're gonna have a quarter each and that's what I'm making I'm just gonna cook a cauliflower until it's golden and cooked through and just add butter and salt along the way as it needs that but you can hear it started bubbling away and I'll show you once I added all my creaminess, you can see this beautiful goldening happening on the cauliflower, so I'm gonna pour a bit of cream in, and the kids making noise in the background, I think that's enough cream, thanks, getting my husband to do it while I'm filming and a bit of cheese and add a few handfuls of grated cheese to make this a creamy cheesy cauliflower mac and cheese and I'm just gonna let that bubble away, let the cheese melt and the cream thicken a bit and that is my beautiful cauli mac and cheese for dinner, thank you so much for watching this video of Keto vegetarian meals, make sure that you leave a like and subscribe for more yummy inspirations and leave a comment with your go-to keto vegetarian meal I look forward to reading your comments and we'll see you again soon bye!

Watch this before you attempt the ketogenic diet

Welcome to the Raw Food Health Empowerment Show! I recently had the pleasure of sitting down with Liz McDowell of Meat-Free Keto We talked about why she went from vegan to a ketogenic diet, the pitfall she's experienced, the positive benefits of doing keto and some things to look out for if you're interested in doing a ketogenic diet the healthy way She has some valuable tips and valuable resources so take a listen

So it's so nice to officially meet you Thank you for having this interview with me I am so keto curious right now because everyone is talking about it okay yeah and from what I've read you know some people are getting great benefits from it even within the vegan community People who have been vegan for a long time for some reason or another have decided to try keto and that's what I want to ask you is like what even inspired you to get here but just to kind of backtrack a little bit I found you because I joined some vegan keto groups on Facebook and you are one of their go-to resources

Yeah yeah and it's so niche so It really is Yeah so maybe just kind of like talk about yourself, all of what you're doing and how you got started in veganism and blogging Yeah absolutely um so hi I'm Liz from MeatFreeKetocom basically I'm a vegan low-carb er or keto'er I guess we could say too and I've been vegetarian actually since I was 12 years old and then only vegan for like five years now but um yeah you know how it is like you go vegetarian and you're all idealistic and then you realize being vegetarian doesn't really eliminate a lot of the problems that you were hoping to at least with animal cruelty

That's kind of the thing I'm in veganism for so I finally made the leap and educated myself and went vegan and I at the time I was really into high carb veganism which I know works for so many people it's so good for so many people and I wish I were one of those people I love food and I loved eating that way but it really just wasn't working for me so I did some I was in school for nutrition at the time so I kind of did exploring and thought well there's a whole bunch of people doing this whole low-carb keto thing

I wonder if I could apply that to a vegan diet so I started experimenting and then I started blogging to kind of just keep track of it really because there wasn't anything out there that I found and I wanted to remember what I was doing and I figured if any one other person read it, it would help them maybe Yeah then it just kept going on for like five years and here we are so what nutrition school were you going to? So I did a distance program through Bowman College and they're located in Pembroke, California It's a great program I highly recommend it to anyone Okay yeah you got your bachelor's in nutrition or

? I actually went back to school for nutrition I got my Bachelor's in art history and then I went back to school and so it's a certificate it's not like a bachelor's but it's a two-year intensive program Okay okay cool, so you got into veganism basically because you're an animal rights activist? Is that fair to say? I feel like I'm not cool enough to actually be an activist but yeah I'm an animal lover and a bleeding-heart and I want to be an activist but I want to be able to be there but baby steps We're taking baby steps to the activist but yeah it was for the animals

Okay okay got it You said that it wasn't working for you like it's working for other people so what were you looking for the vegan diet to do for you? Oh sure well so I followed a lot of YouTubers at the time and I think the friends years ago and even now still to a certain degree is into the 80/10/10 diet where you're very high carb and that really that works for those people it definitely does You see it they're very healthy looking they're very healthy sounding They seem very happy but for me um I was cold all the time I mean gaining weight was weird because I didn't think I was eating that much I was hungry all the time I was exhausted I was really cranky like super cranky towards my roommates and I kind of figured I love being vegan but I'm not sure the way I'm being vegan is particularly helpful Okay

Yeah so well you know it's like it's when you're tired all the time and you're cold all the time It was the middle of summer too so it wasn't winter I felt like I shouldn't be shivering in July and maybe I was doing something wrong that wasn't working Have you learned anything from that point? Do you feel like if you were to do veganism 80/10/10 again, you would do it differently? I think I probably would do differently I was very into fruit At the time Fat, Sick, and Nearly Dead was really trendy that documentary So all my friends we were all doing juice cleanses and we were smashing in bananas so to speak and um you know just trying to get as much fruit in as possible and I think that if I were to try an 80 10 10 approach again I would definitely go more towards cooked starches and I think high carb Hannah actually on YouTube does something more like that and I would probably attempt that approach

So you were feeling cold right and didn't have energy You didn't feel in your best health so at that time I'm just trying to think back to like when you were even thinking about possibly doing keto, did you ever think well maybe I should go back to vegetarianism? I did a little of course you always have those thoughts and like my boyfriend at the time ate dairy and eggs and in fact there are recipes on my blog that have dairy and eggs for things I made for him and so I thought well oh maybe I should give that a try My doctor told me to include animal products again because she thought that that would be helpful but I kind of you know when you just find veganism and you're so passionate and enthusiastic and I really wanted to make it work Yeah okay okay and so then what even had keto come into your mind as a possibility? So it was while I was in school and we were kind of studying as silly as this sounds, fad diets, so I was looking into paleo and keto and then I started thinking well firstly you know keto is disgusting if you just look at conventional keto bacon, burgers, tons of cheese yeah they advocate no vegetables but I was lookingor not no [vegetables] but minimal I was looking at these results that people were getting and thinking oh if they're actually stabilizing their blood level they're like blood sugar levels and their cholesterol is not abysmal like I anticipated it would be you know like if they're doing their blood markers are all improving and they're becoming healthier doing this what would happen if you did this with actual good foods for you and actual positive nutrition It was more of like a what if this crazy thing could happen Let's just see because I figured you know how it is when you first you're trying to find a diet that works for you so you experiment a lot

I thought this would be another little experiment and wouldn't it be cool if this could work Yeah it's such a mind shift to go from 80/10/10 and all of that you know the sound so negative like indoctrination right? I know I totally understand And then keto which is like for most people which makes sense it's like the exact opposite flipping the whole thing on its head High high fat, not as much protein right so they kind of maybe are in agreement with the protein situation with not having excessive amounts of that but the carbs so it's like the and like the high carbers are anti-fat Yeah so how did you how did you so you wanted to try this you're like okay let me see if this could work and then you're like of course I'm gonna try and do it vegan because this is my value system right now Exactly Okay and then how was the beginning for you? So it wasn't hard because fortunately at the time I worked at a natural food store so I had access to a lot of like you know the crappy vegan foods like high-fat vegan foods that aren't the best for you but they're vegan and they fit the macro profile at the time so I'd be putting my vegan cream cheese on my flax crackers and eating just noodles with tons of like shirataki noodles with tons of oil and like peanut butter to make my own peanut sauce and everything which I still do sometimes cause it's really tasty? But you liked it? You liked all the foods? Weirdly, I did I've always been more of a salt person so the fact that I could eat all these savory foods and I didn't miss sugar that much because I could eat food filled with peanut butter at a whim and of course over the years I've refined that and I realized that a certain point in time that you have to add in tons of vegetables in order to really feel good and to I think to obtain a balanced macro and micro nutrient profile

Right yeah which is important you know a lot of these diets they're very much focused on the macros Right And not a lot is spoken of regarding the micronutrients which science doesn't even know all of the nutrients that are in fruits and vegetables We just know that we need them Exactly

I was just going to say that another reason I think it's just important to not focus on counting carbs and vegetables and just like eat the spinach without caring about it because there's so much going on in that spinach It's more than just vitamin A or like vitamin K there's a whole world that we don't even understand that's clearly doing stuff for our bodies so we could just stop worrying about the carbs in spinach and just eat the spinach Yeah, have faith in the infinite wisdom of fruits and vegetables Exactly! So in the beginning you were loving the food because long did it take for you so I had IBS pretty much my entire life and within a week that had normalized which I know sounds crazy but it was weirdly true like I didn't realize that being regular was a real thing I thought that was more than one of those TV commercials try to sell you Metamucil buy thing like oh you can be regular too and I was like alright whatever but um after starting keto I don't know whether there's something in my gut flora to you maybe it was the less sugar and and switched everything I don't I honestly don't know but it just that normalized and um I lost weight like most people do without was it really even my goal at the time so I was very happy and I know it was mostly just water weight but so I think about good to get rid of that inflammation yeah and then a weird thing was that I had joint pain which sounds crazy because I was about 25 at the time and pretty young for joint pain but I'm thought disappeared I didn't realize that that was was one of those things that you didn't realize you had until it was gone and I woke up and I wasn't stiff everywhere every day yeah that's awesome so within a week and at that point you're basically eating like what was a typical day of meals for you um time I wasn't at all thinking about meals I was doing that thing where you track all your food and you just eat and then track it and then say oh I have X amount of carb Club so basically I would like impulse eat almonds and fresh coconut was pretty much for in macadamia nuts on most of my day and then by the end of the day I would get home and do something like the noodles with the spinach and hot sauce on it and that wasn't bad it was it's so unhealthy compared to how I eat now and it's so weird because it wasn't even structured meals it was just me eating like knots and peanut butter foot and not interesting so so when they were just left were you following like a Cheeto or yeah so when I first started very much the dogma and it is Padma in the community was 20 grams of carbs or less or you're not on a ketogenic diet it was like you had to be under 20 grams now that seems insane to me but I was very determined to follow things just to see how this experiment would go so I would try to keep it to 20 grams sometimes going up to 25 if I was feeling crazy okay so you it was just right and it was pretty much all from the spinach and almond interesting yeah so did you experience any negative effects since you've been not just from the beginning but like since you started this whole keto journey yeah of course one was definitely financial at the beginning it is expensive to eat that many masks and I was definitely a little bit healthier yeah and then there are definitely times where I feel tired and rundown and I have hog cravings breathing rather and all the quality parts per weekend and refuel my body and go with it but those are the things that you you know you have to feel your body out and you have to say this is what works for me this is what bugling what I want right now so this is what we're doing yeah so it sounds like you're not like strict with yourself you're very flexible yeah okay which is good I think that's a very healthy space to be in because like what for me personally what I love about like you saw the last episode I did paleo yeah and doing all that vegan is that all of them have something great to add to the conversation and we don't have to be dogmatic about it we're all different and so like our levels should adjust accordingly to our lifestyle our needs of time because even like you now like your early 20s I'm sure what you needed maybe was marquart's and then you didn't meet so many cards do you know it's like we change as the agent exactly yeah so that's great so for vegans who are interested in Quito what would you recommend that they do how long have you been kiddo vegan um so I'm not in pieces all the time but I've been doing this for about five years a long time yeah he actually came from LA where you are he was my AB so maybe he sent a Californian is sending me much appreciated man um so I guess for vegans are interested I would say don't do what I did I just do – it and I think that that was probably not the best way because you end up spending a lot of money and I didn't have a plan and I just I wasn't eating the best food I would recommend kind of starting off slow and taking a look at what you eat every day and thing okay uh maybe if you have like a fruit smoothie for breakfast every day you find pumping this low-carb to replace that way or or even something simpler like if you are used to eating a lot of curries with rice this looks like the right some cauliflower rice for a while and then as you make all these little changes throughout the week eventually you'll be at a place where you're pretty low carb and then you can see how you feel doing it I love that I think that's brilliant and like you had a situation where you didn't feel good in your body so let me experiment and try this because I naturally intuitively feel called to try this and you experimented and within the first week you know wasn't perfect you know benefit which is a win you know I think because you learn a lot the process so right now what do your keto macros look like wait are you doing 60% yeah so I normally don't talk but every once in a while I've been flying this track lately especially since you contacted me so I can actually get a handle on like okay I have an answer for her yeah I do tend to eat around 60% I and then my cards are actually a little bit on the higher end like I'll eat around I'm lucky though I can get over the 40 to 50 grams of net carbs and still be in ketosis oh can you explain that oh yeah no absolutely and not everyone uses them so that's even more confusing that kind there basically it's um the total carbs you eat in a day and then you just subtract the number of grams and fiber so let's say I ate in grams it's hard and like 46 grams of fiber which is actually not unusual then I would have 34 grams of net carbs and then those net carbs count because your body actually utilizes those so as you know like fiber isn't digested by us it's either passed through or at ease by our gut bacteria keep it in the soluble fiber so this takes that out of the equation and says okay that sugar is not or those cards aren't impacting our blood sugar levels so we're just going to use the carbs that are starches and like sugars that actually impact blood sugar levels and get your insulin going so if you're not eating packaged food how are you tracking this information so I'm at this point in my life I just eyeball everything which isn't particularly helpful but when I'm making recipes for infants I just weigh out ingredients and then I use tonometer with information from the USDA database yeah yeah the 80/10/10 lifestyle they most likely know yeah which is very very detailed and I think I don't know but I kind of feel like if someone has themselves when it comes to food yeah I'm a person especially if you have any disordered eating in your past or which I mean a lot of especially women do and men as well we all have these no one has any idea how to eat until you figure it out with and as fab and we think about it but I think it's true it's crazy and then I think for some people weighing you super helpful in the beginning because it give you that idea like oh that's what a serving of lettuce is without for the serving of Methos I had no idea but then I think if you do it too much and if you keep doing it you develop these nervous you know most where you feel the needs are constantly weigh everything and if it's not perfect and you're not affecting your plan like everything's ruined them yeah so my money because I talk about like the benefits the normal diet or the natural diet for human beings I was in the Bay Area California and there was all the stuff that I was hearing and learning and I was I was learning it from the health perspective it was always cardiovascular health you know diabetes so that was always a concern and great you're doing okay to make sure eating enough now keto this whole people who are not and you're getting the nutrition that other people who are just like you know which it's fun if you're not feeling any any problems right and there's also like I like to do a combination of both those things most of the time well like half the time I just eat I just if I feel fine I consume that I'm doing but then I also like to check in and say what am i eating as you know if you really into nutrition you kind of have a little bit of a mental idea and I don't know about you but for me there's always a little almost like a ticker in the back of my head look oh okay good you get your greens in today you had about that many seeds so you're probably around as many calories so there's always almost like a subconscious factor in the back of my head yeah but every once in a while I think it's good to check in with fun-o-meter and say alright what am I getting like protein what am I getting for both my B vitamins what am am I getting any omega-3 fatty acids like where it was coming from what am i doing and I think the good two-strike a healthy balance between those things absolutely so today when you're in ketosis so at the beginning when I first started um I got those little sticks that you peed on with in person weird but what you need now is Audrey and the they're better for telling you any and obviously something you're exceeding isn't in that moment it's from whenever you would processing all that stuff so it's not minutes a minute but if you keep eating the same way you can kind of discern that oh okay I am in Quito Zoe's based on the packet this is how I was eating this morning and you stick that on kosis from then so it's not perfect but it worked a lot of people do the blood measuring foot seriously it's like two dollars and fifty cents per one of those strips and I do not have the castor that both I think that's a little intense like an you have to prick your finger yeah I'm not about that so I don't do that but after a while I started to kind of feel and understand okay like when I have you know your body just feels different when you eat your inky ptosis and you can when okay I'm kind of gross but like when you pee it looks a little different and because your excreting ketones now and so for me it's a little more clear because I tend to drink a lot of fluid when I'm on like a ketogenic diet but also a pretty weak thirsty yeah so what happened to them when your body is releasing all this glycogen so you release all the glycogen stores in your muscles and then you for glycogen you also store water that's just like how it's packaged in your body and so you shed a lot of water once you said all this thumb all these vicodin sores but you also just you just end up been drinking a lot of water essentially so you are more thirsty you tend to I don't actually know whether you metabolize things faster I don't some people say your metabolism speeds up I'm not actually sure that that's true I think that might just be a bro sciency thing but I know that you definitely end up drinking way more water and to compensate for that too you should increase your mineral intake and your salt intake just to keep your electrolytes from going out of out of whack but yeah so I'm thirstier than normal and he's like a little it sounds so weird it's less like warm yellow and almost like a cooler yep and I know that's a really bizarre to think than to pay attention to you but I mean you should know I guess what things are coming out of you too they're just all in your house absolutely like I love when people talk about that stuff because the thing is most people when they get sick like first of all they wait till Vegas right they don't listen to the body cues they're not observing things and then they run to the doctor for like chronic issues when in my humble opinion I'm not a doctor but I feel like the doctor is more for acute issues chronic issues are really quiet Aryan lifestyle that we can take care of ourselves you know I can both agree and so if we pay attention to what's coming out of us so you know these are only signs that either something is not right or we're on the right path you know at least be observing because even if you're going to go to the doctor the doctor is going to ask you these questions in if you're not paying attention the doctor can't help you because the doctor doesn't know what's going on is nearby only you know it's happening so it's important to observe you know all of that stuff so I'm glad that you see I love talking about it with other nutrition centered people because really you get it I don't have to be embarrassed in front of you and be like why look at my feet pretty regularly you know you just understand that and we talk about openly absolutely I love that I am loving this conversation so your meals today yeah what do they look so since it's winter I've been eating a lot of like storage vegetables um so a lot of it is habits based which it's what we've gotten season right now um so I usually actually I do intermittent fasting so I tend not to eat any breakfast yeah I saw her go into the fasting I did yeah I didn't taste in season yeah it's kind of cool isn't it I had a dog again that's when you think that I'm not dogmatic about and if I'm not feeling it one day I will eat breakfast if I really want it but for the most part I tend to get breakfast on them just like head right into the lung space yeah but I was this this episode is not about animated fasting but I do want to just put a pin in there and just ask me quickly like have you and a breakfast person um so not really actually I think I remember being upset that my mom was for seating me breakfast but I was a kid the other year I would always be near a person like that is like the most important meal of food I look forward to breakfast um like the night prior and I think I'm sure and that's nothing to do with my childhood I don't remember ever being forced like to eat breakfast but I've always loved breakfast so like with intermittent fasting I struggle in the morning it so it looks like a mental thing but it's a lot I learned it's a lot easier for me to delay my eating in the morning so yeah like midday whether it be 12 or 2 it doesn't really matter as long as I stay hydrated because I tried it without water and except oh I can't imagine that to not eat after three it's hard it is how hard I'm at like way more and I think know if you've read her book it's a very interesting book she's had a history of addictions and then she played drug addictions then she got over the drug addictions but ended up food addiction and you know you've got obese from that then figured out if she just had these bright lines where she's weighing food and no snacking um then you can keep in line with your addictions if your addiction problem like she has so you're more big she'll phone stay within these bright lines and you don't fear from that and you're good you can keep your weight down and all that kind of stuff in her book what I like that she talks about like the psychology of eat where we're making all these decisions throughout the day that at a certain time like towards the you know from this perspective being vegan or transitioning to vegan like not you know not really because once I decided it was like you know but with this I get now what people are saying with trying to be vegan and being in a family now I understand you know as a health coach these people's experience yeah absolutely complete no it's a good campaign and it's true I have the same thing when I I tried eating breakfast so there was a period of time where I would just wake up starving every morning and I was like oh this is my body telling me breakfast time and so when I was trying to do intermittent fasting and eating it like starting my with it at 7:00 in the morning as you know that goes to what we and the balloon up to stop eating up crazy I get home same thing it was like my husband who's my boyfriend at the time and be eating all this food and I'm just sitting there looking at it for luan laying so like kind of hard to just lay to eat and I know some people who could do that but they're amazing but okay so your meals today oh yeah we kind of did and then my tangents around yeah so so far I've it's 2:30 for me right now and around noontime I actually had a bowl of coconut yogurt with peanut butter and blueberries with that's what I wanted and that's what I ate and so I have in my like crock pot right now I've got like a cabbage stupid thing so if I will be my my dinner or whatever my next meal is it doesn't know so I'm I tend to put it like like I put mushrooms which also don't have a lot of pollen but I'll have I'll probably put so Gerwin this this because sometimes you need you know you need like a good quick protein of yeah easy so I pretty much have five every meal and for dinner I I have a habit of putting hemp seeds on literally everything just everything and so I know it said the most appetizing thing but there dallisa and I buy them in bulk so I just yeah so I'll probably specific food exactly my agent my pocket it's true it's so much Oh basically I'll make a stew and I'll season a however and I do cook with a little bit of oil though I try to avoid using oil versus cold plant foods like I would prefer to use olives instead of olive oils but I put a little olive oil so I don't like blue in my pan um basically yeah exactly so um it'll be a little bit of oil but kind of a negligible amount and then yeah I'll just drown it in hemp seeds and put olives on everything cuz I really like them and I'll eat an avocado for a snack here and there and just playing is it salt and pepper on it so you have pretty much sometimes I'll put salsa like I'll chop up a bunch of tomatoes and pepper so that type of eating like we're there any hints before did you eat those types of meals yourself that way I find your head yeah I had to kind of force it before I was keto and before my whole high carb 80/10/10 she's fasting then almost in I would be definitely doing like junk food veganism my roommates and I would just you know you buy like the box vegan mac and cheese or we have like an even pizza or just like fake meat all the time and just you know just all of the Oreos are vegan type done period by a woman Oreo so he worked at the health food store it was like a Nima knows all that kind of crap so I had to totally retrain my both to actually eat real food and now I can't imagine doing it any other way yeah yeah eating I've seen people who like naturally with snack on a pull-out picado I don't think I personally have gotten there so that's like where my disconnect no it's totally yeah she's my number one staple food in flaxseed too because I think it's important to balance your omegas and sir I tend to if I'm making a smoothie for instance it'll all we pop blackfeet in and it's yeah it's just you know it's another thing that I said to put in like yogurt or on top of my food if it's not have seen sake um another money saving tip buy them whole and then grind them yourself because one for some reason it's cheaper to do that but to the medical ran for the pussy I appreciate um then peanut butter is another staple and again it's cheap it's got a good balance of um the different amino acids which is helpful and it tastes good so you know when you really need yeah exactly and then I would say a green any green all types of green I love every green I've ever encountered but you can do everything with them you can make a salad out of them or saute that I'm gonna make them inputs do these are amazing and very nutrient sensing people to just eat humble things all the time yeah yeah so where would you save the majority of your fats are coming probably hemp seed um coconut yogurt really I make my own coconut you were out of coconut milk um but that and then that by that's so embarrassing this is it it's tsukina butter yeah yeah I I think it I guess it's not that I eat like few items just that I try to for instance my variation comes from like what type of berry am I putting in East Indies or what type of greens am i eating a salad and in the summer I eat a large variety of obstacles obviously cuz pops put some season and now it's like cabbage and potatoes and kohlrabi so you're really limited but um yeah but I tend to I mean I am I'm apparently allergic to almonds which I didn't realize when I started that though I eat very few types of nothin yeah I guess I do have a pretty limited diet but in a weirdly broad scope of potted plant right you can mix imagine do could you're so using spices oh yeah addictions is because you know food is just so readily available even more on demand our palates have been so excited that this we need more and more and having a simple diet it's completely fine when you have actual whole foods you're getting a whole array so this whole food plant-based yeah yeah it's I think it's pretty much best for everything at this point we're discovering the overall health of us for our planet at the point in time it's very important to say I totally agree I think it like as long as you're eating again plants of different colors but either plant of different plants and yeah so because I yeah so I tend to try to cook like us do basically every week I just make myself up do and then like that's what I'm doing right now and then I have lunches or dinners or whatever that is for like finding at my disposal and I think up time-saver and it helps with that as you said that like decision fatigue at night when you're like oh I don't want to make anything for dinner but you also don't want to do put a frozen pizza in the oven right right so you're getting basically the same thing every day um so this do would be the same every day but then like whether that's my one for my dinner all the other meals are pretty different because I'm not that person yeah I'm not that person who can eat the same thing every day I get super bored but I would say within the same my 20 meals all cycle through those so any often so I'm like the biggest doing me freaky dough it's all like a hundred percent on your micro the macros yeah so let me ask you if they followed the meal plans right and the lot is going to be in the description to this video are they so ketosis as you men scented it is pretty individual and for people who have extensive metabolic damage or who might be type-2 diabetic or have hypoglycemia it might take fewer carbs to get you in ketosis I think right now my plans hover around 30 grams of net carbs which allows for like a bit like an absurd amount of vegetables it's amazing but um I do put notes in the plans on kind of reducing that but for the most part I think I want to pay 80% of people should be able to achieve ketosis utilizing the very basic plan no modification just eat the way they are and then thank you so much for trying to figure it out thank you so much oh my pleasure that's basically my goal I just wanna help people in whatever way is there anything that I didn't ask you anything yes sir um and while you cover all the bases I think but I were to add anything it would just be kind of we touched on this earlier you don't have to listen to all the dog mothers out there and you don't have to listen to people telling you oh you have to eat these foods you can't have four you can't eat this you have to stick to this many cars it's more of a it's literally a state of being when your body is in ketosis and however you get there is kind of up to you so just do what feels good for your body and then you'll be golden thank you so much Lee thank you for having me I love dead

My 4-Day Keto Meal Plan

what is going on guys and welcome back to the fit men cook kitchen so I'm really excited about today's video because we are doing another amazing meal prep video with a special catch so I know that y'all have been emailing me and tweeting me asking for more keto recipes so today we'll be making a quick and easy for day keto meal plan now for those of y'all who are not familiar with keto I want to invite you to check out my eight-week keto transformation that I did last year and y'all know just from watching that video that her brother got some amazing results and I know that you will too so with that in mind I also wanted to just go a little bit one step further with this video it's also going to be available inside of the meal prep Pro app that allows you to customize it for your dietary needs for you and your partners so if you want this four day meal plan that you can customize for you and your household then you can go and download the new prep Pro app right now if you are ready to roll up your sleeves and get your hands a little dirty then let's get started first up we'll make any cheesy cloud biscuits with smoked salmon and cream cheese set the oven to 350 into a bowl at almond flour cheddar baking powder and cayenne stir it up and make a well in the center of the bowl and crack the eggs inside then mix everything together add a little heavy cream and mix to form a dry dough people had a mixture before my patty on a baking sheet place it in the oven for 18 to 20 minutes then allow them to cool on a wire rack now you can add these to your meal prep container or you can build the sandwich to enjoy right away slice it open add cream cheese mixed green salmon and a squeeze of lemon oh yeah next up we're making chocolate and peanut butter balls with shredded coconut because we're fancy like that at peanut butter cacao stevia vanilla extract coconut oil chia seeds and almond flour mix it all up line a small tray with parchment paper and pour in the mix freeze for 20 minutes then we're going to cut it into chunks based on your desired portion size and the number of days you're prepping for once you've done that then coat the bites with unsweetened shredded coconut store these in the fridge until you're ready to eat next we'll make an extra crispy sesame chicken thighs set your oven to 400 then to a bowl we're gonna add sesame seeds almond flour sea salt and pepper mix it up then set the bowl aside to a separate Bowl we're gonna crack an egg add heavy cream and whisk together dip the chicken thigh in the egg mixture followed by the sesame seeds place the thighs on a baking sheet lined with parchment paper and bake for 30 minutes or until it's cooked through steam some broccoli florets then add the chicken and broccoli to meal prep containers and garnish with red bell pepper and spring onion if desired mix together sesame oil and soy sauce then drizzle on top serve it up and enjoy it with fresh lime and finally we're making an almost Philly cheese steak and roasted bell peppers set the oven at 350 then cut the top off the bell peppers and remove the insides place on a baking tray and spray with olive oil roast in the oven for 10 minutes set a nonstick skillet on medium heat then add olive oil and onion cook until the onions turn brown and translucent then we're gonna add in more oil your chopped steak mushrooms and oregano cook until the steak is done about 8 to 10 minutes now let's build the cheesesteak at a little steak and mushroom cream cheese more steak then jalapenos for some heat top it all off with provolone place under the broiler for five minutes to brown and melt the cheese serve with a mix garden salad all right guys that's it you got four meals in four days now you can find the link to download these amazing recipes under this video and hey if you like this video then be sure you smash that like button too now if you're ready to take things to the next level and you'd like a new weekly meal plan just like the one delivered to you this week then make sure that you give the meal prep pro app a try the app creates a tailored keto meal plan that's customized to you and your goals meal prep pro is free ninety nine to download and comes with a seven day free trial until next time guys remember to keep it healthy but of course never ever boring Oh

Flexible Keto System for Weight Loss

Welcome to Flexible Keto I'm Dr

Carrie Burrows Flexible Keto is a weight loss system In Flexible Keto we eat low carbohydrates, moderate protein and healthy fats We eat carbs We just eat the right ones What the system does is it turns you from a sugar burner into a burner We're going to use that stored fat and turn it into fuel We're going to say goodbye to cravings and hunger, we're gonna balance your blood sugar, you're going to lose that weight, we're gonna have improved sleep get rid of stiffness and soreness improve brain function put your energy back

In the Flexible Keto System you get a 30 day meal plan You'll get over 50 recipes you'l get weekly workouts that you can do at home or at the gym you get a private Facebook support group and you can ask all of your questions; it's support and accountability Plus, you get results The ketogenic diet has been around since the 1920s there's so much science to back it up When I had my kids; I had twins

I gained over 75 pounds! I used a ketogenic protocol to help me lose that weight and I kept the weight off for over 20 years It is a solid system I've put together all of the great pieces of the ketogenic diet and made it work for today The reality is the ketogenic protocol can be tough to follow so what I've done is made it flexible so it's easy for you to turn into the lifestyle Join me for the next 30 days and change your life

Below this video there's a lot information about the Flexible Keto System But just to recap what you're gonna get you're going to get a 30 day Flexible Keto meal plan You'll get weekly workouts that you can do at home or at your gym You'll get over 50 recipes, support and accountability with me You'll get a private Facebook group so that you can ask all the questions and get all of your answers

But most importantly you're gonna get results Whether you re looking to lose weight get in better shape, get your energy back or just feel better the Flexible Keto systems for you Join us today Click the link below the video and you'll get started right away

Keto Pizza Recipes For Keto Diet Plan – 2018 | How to Make Keto Pizza

Keto Pizza Recipes For Keto Diet Plan – 2018 | How to Make Keto Pizza Kaito bvq chicken pizza, I based this off of the crust That's from my five-minute pizza recipe although this one will take longer than five minutes It gives a viable way to make flat bread crust that Sterry free although It's made from mostly egg The good news is that the egginess? Doesn't seem to come through and text you can top it with any toppings you would like to if you want to keep the toppings Dairy free there are many nut based cheese alternatives that you can make from macadamia nut spreads to cultured cream Cheese made from coconut cream a quick search online will give you tons of results to try out though They will be slightly higher carb they can still be used as a substitute ingredients dairy free pizza crusts 1 6 large eggs 2 6 tablespoons Parmesan cheese omit 4 2 teaspoons coconut flour if going dairy-free 3 3 tablespoons psyllium husk powder 4 1 in 1/2 TSP Italian seasoning 5 salt and pepper to taste toppings 1 4 ounces cheddar cheese 2 6 ounces rotisserie chicken shredded 3 1 tbsp mayonnaise 4 4 tablespoons vbq sauce 5 4 tablespoons roused tomato sauce instructions 1 preheat oven to 425 That use an immersion blender to combine all ingredients For the crust until thick to spread dough out on a Silpat using a silicone spatula into the shape you want bake on the top rack for 10 minutes 3 flip the pizza over and top with favorite toppings for broil for an additional 3 minutes this makes four total servings of kato bvq chicken pizza each serving comes out to be 357 calories 24 point five grams fats 2 point 9 grams net carbs in twenty four point five grams protein

Keto Diet Explained For Beginners Simply

keto ketogenic ketosis what does that all mean is it just a fad or is it something good and natural that we can do long term stay tuned and I'll explain the basics hey I'm Dr Sten Ekberg with wellness for life and by subscribing to our channel you will learn everything that you need to know to master true health

keto ketogenic ketosis there's nothing strange about it your body has a few basic resources for fuel and one is carbohydrate which results in blood sugar and another is fat that it can burn for fuel proteins can be used for fuel but they're primarily building blocks so fat or carbohydrate that's what we have to burn for fuel so the problem today is the people eat way way way way way too much carbohydrate which creates insulin responses and insulin resistance and diabetes and inflammation and obesity so to counteract that we have energy from fats and now we can use different amounts of fat versus carbohydrate if we use very very low amount of carbohydrates the body gets more dependent on fat it gets better at burning the fat now the brain uses primarily glucose which comes from carbohydrate also known as blood sugar but if the blood sugar and starts running a little bit low then the brain learns to depend on what's called ketone bodies and ketone bodies are a byproduct of fat metabolism so if you eat a lot of carbohydrates then your body doesn't have to rely on fat so much so it kind of forgets how to use the fat and the reason that the carbs the blood sugar gets burned first is that blood sugar needs to be maintained within a very very narrow band a little bit too much is toxic a little bit too low is also detrimental so the brain the body has all these defense mechanisms to keep it within a very or narrow range that's why carbs get burned first but if we start cutting back on the carbs now the brain has to start depending on fat and it up regulates it changes the receptors it changes the metabolic pathways it changes the enzymes so it can utilize the fat more efficiently and this can be very very effective if you are having trouble with insulin resistance or stubborn weight this idea has been around for a very long time because before they had all these drugs for everything and people saw natural solutions one of the main problems that they started addressing with diet was kids with epilepsy and they found that they had about a 95 percent recovery were remission or dramatic improvement if they put these kids on an extremely high fat diet so why are you cutting down the carbohydrates way way way down to less than 5 percent of of calories and having almost all the rest of it from fat these kids brains did remarkably better so sugar is very toxic for the brain so it's not just about the weight and and weight loss and so forth it's about your overall health ketosis is a natural response from the body during starvation and historically presumably during thousands or millions of years there has been periods of starvation and during that time there's very very little blood sugar available and for probably months at a time the body has relied on fat and it has produced ketones and during those times the brain relies primarily on ketone bodies for energy so ketosis is a very natural thing and during starvation something else happens also that it's very beneficial there's something called a toff adji which means that the body gets better at cleaning up it gets better because it start kind of cannibalizing itself to get resources for energy it starts breaking down fat which most people would think is good and it starts breaking down protein which most people think is not so good but at the same time it improves not just the breakdown but it improves the cleanup it improves the ability to recycle and clean out waste products so it's an excellent detoxification method and also what starvation does is it increases dramatically your amount of human growth hormone which is a rejuvenating rebuilding hormone so the body has these different mechanisms it gets better at cleaning up when it has to break things down but it also produces more growth hormone so it can rebuild cells better and get more economical with the body's resources so there's some debate whether this is a good thing for long-term or if it's damaging overall what some people are afraid of is what medical doctors talk about called diabetic ketoacidosis that's a pathological state in diabetes when you have absolutely no ability to use your blood sugar your blood sugar goes really high but there's no way to get it out of the blood and into the cells now you are at the most extreme level of starvation because there's nothing coming into the cells and in these situations the acidity from the ketosis goes up dramatically but we're talking about something that can't happen in a healthy person if you have any insulin and any ability to use that blood sugar at all then your ketones are never going to get to that level so diabetic that has gotten to that point it has he has hundreds or thousands of times the ketones that a normal healthy person could ever get to no matter how hard they tried and if we look at populations like maybe the Eskimos they are relying for very long periods of time throughout the year on primarily protein and fat and those people those populations will probably run six months at a time on ketone metabolism and they have no ill effects so what's more important is to understand we're gonna cover more in a series on nutrition it's the quality of the food it's not just that you want to look at how much fat and how much carbs we want to look at do the fats have are they are they whole food are they come from a healthy animal because then they have plenty of nutrition for your body to support it and some people think oh well I have to go low carbs so they start putting in a bunch of artificial sweeteners like aspartame and acesulfame and all that now you're poisoning your body there's nothing good about that at all so we have to keep understanding that even though we're making these changes it's still about eating whole natural healthy food that comes from nature in a as unspoiled as unprocessed state as possible so is this for everybody I think everyone can benefit from doing it from time to time does everyone need to do it probably not I certainly advocate low carbs for most people because as a population 99% of us eat way way way too many carbs but it doesn't mean that everyone has to go into ketosis it's not gonna hurt you but I don't think you need to so the people who really really could benefit from this are people who have trouble losing weight who know that their insulin resistance who are diabetic or borderline diabetic these people need to dramatically transform their metabolism they need to get a little bit more extreme to get those those desired results if you have any experience with this if you have any questions if you have any challenges let me know and I'll be more than happy to try to address those don't forget to hit that subscribe button and leave your comments below thank you

A keto diet for beginners

You've probably heard about the keto diet It's the newest hype

All the papers are writing about it and the interest online is just exploding So what is the keto diet? What does keto even mean and how is it done? In this course you will learn all you need to know First of all let's get this out of the way What does the word “keto" mean? Basically the body can run on two different fuels One is sugar from carbohydrates in the food we eat and that's what most people today primarily use

Let's say if they're eating bread, pasta, rice, potatoes etc The other fuel is fat The keto diet is a very low-carb diet So low in carbs that the body has to switch to mainly using fat for fuel For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc

Even the brain can become fueled by fat When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain And the diet that results in this is called ketogenic, meaning it produces ketones And that's why the diet is called the keto diet Being fueled mostly by fat, a state called "ketosis", has many benefits including that you become a fat-burning machine

It's perfect for weight loss without hunger burning fat 24/7 even when you're sleeping Because it gives you tons of energy, you'll basically never run out Why the keto diet has become super popular in the last few years is actually not entirely new The foundation of keto is something old that you've heard about a million times It's a strict low-carb diet, it's a gluten-free diet, it's similar to the paleo diet and it's very close to the old and well-known Atkins diet

The basic idea is super simple and based on real foods You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice etc And instead you eat meat, fish, eggs, vegetables and natural fats like butter What is different with keto? Is that it's a supercharged low-carb diet where you can make sure you get the maximum benefits We'll get to the details later

So keto is a supercharged version of an old idea Similar diets have been tried for decades, even centuries These similar diets keep returning more popular than ever because they work And this could have an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods Modern science proves that it works

On a keto diet most people can lose excess weight without hunger and a number of health issues tend to improve Most importantly a keto diet is not just used as a temporary fix Many people enjoy it as a long term lifestyle Not just for weight loss, but for long-term health and well-being and staying fit year-round Many people feel energized, full of mental clarity and have stable blood sugar levels

Most of the hunger disappears, cravings for sweets foods are reduced, so there's no need to snack all the time anymore People save time by being happy with fewer meals They eat delicious food whenever they're hungry and there's not even any need to count calories Most people feel so satiated on keto that they can eat when they're hungry and still eat less and lose excess weight They don't even have to exercise

Now of course some exercise is good for you for health and feeling your best, but it's not required for weight loss and certainly not on keto In this course you will learn exactly how to do keto, what to eat, what not to eat and when to eat You will learn the common problems that people experience when starting keto, the keto flu and how to avoid it You will learn how to know if you're in ketosis and the simple tricks to get there You will learn about weight loss on keto, what to expect, how to speed it up and how to break a weight loss plateau should it happened

You'll learn about the common mistakes that people make and how you can avoid them to feel great and succeed faster You'll also hear from a number of top doctors and researchers specializing in keto and low-carb diets who truly understand it and to make sure you do it as safely and effectively as possible This video course will teach you everything you need to know and you can combine it with all the other keto content we have on our website DietDoctorcom It's really the only place you need for everything connected to keto

We are committed to making it truly simple You can check out hundreds of amazing keto recipes, including video recipes and if you're interested, a full keto cooking show No planning required, just buy the food on the shopping list, cook it according to the simple instructions and enjoy eating it You're done And even if you have special preferences like say dairy-free or vegetarian keto, we still have you covered

And you can also simply construct your own custom meal plans You can get all this for free You can use our free two-week keto challenge to get started like more than 300,000 people already have Or for the full Diet Doctor experience, sign up for a free one-month trial, cancel anytime You get full access to everything we have, all our resources; the full meal planner, our low-carb TV with hundreds of amazing keto videos including this entire keto video course

At Diet Doctor, our goal is to empower people everywhere to succeed on keto and low-carb like these amazing people "Whatever you're doing continue to do" At some point he said, "Don't lose any more weight

" I lost 200 pounds in roughly 18 months -I lost 80 pounds -80 pounds? Wow! I lost 100 pounds in a year That hunger that I've had for my entire life wasn't there Her energy level and much like mine, our mental well-being has improved as much as our physical health

I went from 374 pounds to 139 pounds I would've never believed that within my lifespan I would have my life back like this We want to make keto truly simple for you and help you succeed in reaching your goals If you are interested in more I'll see you in part II which is about a core idea behind the keto diet, how to become a fat burning machine Good luck and I'll see you soon

[Preview] What do you eat on a keto diet?

A keto diet contains very few carbs and a higher proportion of energy from natural fat The protein amount should be moderate

The diet is based on real food like meat, fish, eggs, vegetables and natural fats like butter or from fatty foods like avocado, salmon or olive oil Avoid the carbohydrate rich foods like sugar, sweets and starchy foods, bread, pasta, rice and potatoes And you could end up eating something like this in a day, just as an example A simple way to explain the difference between regular food and keto foods is that you remove the large portion of carbs, rice, potatoes or pasta and replace it with vegetables prepared in fats For example veggies fried in butter or salads with olive oil

It can really be that simple So how much should you eat? Well, you can eat when you're hungry until you're satisfied Super simple! You don't need to count calories, you don't need any pills, no special products and no meal replacements on a keto diet You only need real food Another important difference – waiting until you're hungry to eat feels easy on keto, because your body can now switch directly to burning your body fat when needed

On a carb diet you will get sugar cravings and feel tired if you don't eat all the time But on a keto diet you get more energy when you're hungry Now once you do it, hunger is the best spice So eat when you're hungry until you're full and then repeat this for as long as you want, maybe your whole life It's as natural as can be, like breathing

Just remember to choose food with very little sugar or starch Now a common rule is to stay below 20 g of carbs per day And a simple beginner's rule to achieve that is to stick to food with less than 5% carbs For the rest of this video we'll go through exactly what to eat and what not to eat on keto


it's so bright in this kitchen I love it good morning guys I am off to a good start I woke up early today which is always good I'm gonna hit the gym and I'm gonna be showing you guys what I'm eating so it's another one I in a day I am actually a super excited to show you one thing I know if you have been on Instagram you have seen T me right I have seen it for the past years I think like my favorite fitness guru bundle of Britney she's like amazing she always talks about them and so they were kind enough to send me some of their products now this video is sponsored by them but I will be giving you guys updates that won't be sponsored because I am just like you guys I want to see if this T works if you guys want to join me and trying this T and you can get 15% off if you use the code Kayla I'll leave everything down below thank you so much T me for sending me these products because I have been wanting to try this and see if it actually works because I've seen all these T's on Instagram and I've almost caved a couple times but I'm happy that I get to try it I've got the skinny blend and then also the : one which is perfect I feel for Kido because you know sometimes you gotta let things you know I'm actually on day two so I checked off this so I'm gonna be doing the skinny T and the : so yesterday I only did the skinny T and actually tastes really good I'm gonna show you how I make it it's super easy let's go so here is the little cute tumbler and it like kind of comes out like this and this is where like you steep the tea they have like a little thing here so none of the the tea stuff kind of out this is the skinny teeth and it's advised to drink this in the morning which the perfect start to my morning especially since I do in run as fast I'm not gonna do an arena fasting today just because I am going to working out and I'm just adding that and there if you want to give teeny blintz a try you can check out their website at WWE and calm I warmed up some water and I'm just gonna fill it up so this would be the time that you add your sweetener I actually like to drink this with nothing in it which is surprising we're just gonna put this top on this bad boy in here and let it steep for about three to five minutes if you use my code Kayla that's kei la you get 15% off your order so definitely give it a try if you're interested and I'm bout to head to Trader Joe's because I've been obsessed with like it's kind of like peanut butter toast but it's the flat breads that they haven't gonna take you guys there to see but I eat that with a little bit of peanut butter so I think I'm gonna like bring my peanut butter with me in the car so I don't have to come back home and that makes sense yeah I'm gonna do that these things are amazing I use them as crackers as bread I'm actually gonna spread some peanut butter on it today so I usually like enter in and fasting for a long time on the weekends but since I'm gonna be working out I don't want to pass out so I actually ended up getting the ones that weren't gluten free and they are the whole-grain crisp bread honestly I only got these ones because they were cheaper but I do like both of them I have the gluten-free ones at work and then I also have some peanut butter this is the Peter Pan peanut butter so not the best macro eyes but it's all that we had in the cupboard so I'm just gonna eat this up and then get some organic one when I'm done I have some organic one at work and I didn't even think to bring it for the weekend yeah I'm just smearing this on so here it is and yes I lick the fork this is basically just like peanut butter toast but only four grams of carbs for this flat brim mmm i'ma eat this and then head to the gym I just finished my workout oh my gosh I did booty today so I'm excited for my butt to be sore tomorrow I'm not too too hungry yet I don't know what what should I have I still don't have a fridge so I do have to eat out the gym just feels so good I'm so glad that I'm going I didn't really go that much in my old apartment that had the gym in it I think the fact that I'm paying for this gym it's more than incentive to actually go I have been going every weekend since I got the membership and I'm going to make it a point to go at least two times during the week Wednesdays for sure with my coworker which I'm glad I said that in to hold me accountable and then I have to pick another day in the week to get the workout life how's everyone doing workout journey if like this is a whole new journey like this is my first time making a commitment to go to the gym and some of the stuff I don't know how to do I'm like kind of looking at other people to see how they do it but no one here has been like looking at me weird I think I always had a fear of like people that have been to the gym longer or like to know what they're doing they like frown upon people that are newbies there but honestly everyone's just focused on getting their workout in and then leaving and that's what I realized so if you're fearful of going to the gym just do it go as many times as you need until you feel comfortable I know it's gonna take me probably a little bit longer until I'm comfortable comfortable at the gym but I'm excited I'm excited to make this part of my daily routine I'm so happy I circled around probably like three times and I got a spot a parking spot right in the front of my restaurant I'm actually going to tender greens the popular restaurant here in Los Angeles I don't know if it's anywhere else let me know if you have a tender greens and the comments down below but they have really really good like steaks cooked chickens like they could get fresh and good good salads they have even better mashed potatoes but that's okay I think I'm gonna get hopefully they have broccoli or something I'm really craving some veggies and some probably steak I haven't had steak in a while so yeah enough of me talking it's time for me to eat so I got salt and pepper chicken with a side of Caesar dressing I'm not gonna have the croutons and seasonal veggies this is a roasted cauliflower I've had 10 degrees in forever they always have different seasonal veggies so it feels like I'm eating different things but all the food is super fresh like I saw the request I devoured that oh my god the spices on the cauliflower to die for this was the perfect meal to eat after workout my veggies in my chicken in now I just want to go relax patient relax probably watch some you behalf of so much editing to do trying to post more videos to you guys though hopefully I can get three or four videos in this week wolfy finger press so I went to Ross and they didn't have anything that I wanted I had a couple of lick pants in my hand but I have pants that fit me I need shirts so I'm probably gonna try like Walmart or something later on today or you know when I have time but I guess that means it's really really time to go home you guys this is like the first real time that I'm recording in this kitchen this amazing kitchen like look how great this lighting is guys like but anyway so I'm back home I'm editing so I figured I would go ahead and make me at some of that : tea here I'm on day two of this plan so I'm right at the beginning so I want to hey I'm just gonna heat this up do you like my mug it says born to be fabulous I got this years ago I think at like either TJ Maxx or Marshalls like and it's just been what I live by sorry there's background noise my dishwasher is on right now but I just have one of these tea bags I'm gonna let this steep for probably it says one to three minutes so I'm gonna try to see if I can find either a sweetener found it guys this is actually a really good sweetener this is a really good sweetener it's Alice and I'm probably gonna put just like a spoonful of this end I think the : T is my all-time favorite this stuff works I feel like anyone that's on keto you know if you've ever experienced constipation or anything this has really helped I firmly believe in taking probiotics every day and I do but this just is an added benefit to your gut health yes perfect because I get cold in the night and I feel like T definitely warms me up I'm actually not hungry today right now but I know I need to eat dinner and I am craving what I had for breakfast or what I had before I worked out which is that flat crisp bread with the peanut butter so I think I'm gonna do that again except I'm just gonna add a little bit more peanut butter and that meal doesn't look like it's a lot but that's like a like a full meal I think it it's about 360 calories if I put 2 tablespoons like peanut butter which I am because who doesn't love peanut butter so I get so many like comments saying oh you're not eating a lot but you gotta take in consideration like fats you it's usually like stuff you're cooking in so it doesn't look like a lot of food but you're so good getting the calories that you need if that makes sense but I just want to throw that out there so I'm about to eat that and have my tea and edit a little bit because I have so much editing to do hopefully I can finish like at least one video exported and another video edited that's my ball I kid you not this tastes like peanut butter crackers and I'm in love if you are half at Trader Joe's get these I usually eat these with more savoury things like cheese and like ham and stuff like that but lately I've been trying to venture out and do different things with this and this has been my like obsession you guys saw I just had it for breakfast and I really was craving it so since I don't still don't have a fridge um I've just been like repeating like my breakfast and dinners usually so I'll probably get tired of this soon but right now I'm still obsessed with it I think I've eaten it everyday for breakfast at work last week and I'm still not tired of it mmm I'm gonna eat this and edit and that's all I'm gonna eat chocolate for tonight I'll probably drink some water but yes thank you guys so much for watching this video again Thank You T me for sponsoring this video I'm excited to see the difference if you guys want to see my progress picture that I did earlier today head over to my Instagram they'll kind of be like a start of the T me so I can kind of see in 30 days and plus it's been a while since I've done a progress picture but anyway I'll see you guys in the next video


new hair who is hey guys it's Keila I am back with a long awaited no prep video now I know all of you guys have been waiting community do another bail prep and I'm so happy that you guys like these videos these are actually my favorite to make but they do take a lot of time so I've been trying to get them out once a month so it's about that time and this is for my special people the people that are extremely lazy since this move I have been so lately with my mill press I can't be bothered with half the things that I normally do so I wanted to show that you still can do a good comforting really good tasting meal prep that doesn't take that long and you can use some prepackaged things to make things go a lot smoother as some of you guys might know I do practice intermittent fasting so most of it is I just fast up into lunch so in this milk wrap I'm only going to be showing my lunch and dinners what I do work out sometimes I like to get a protein shake in my system I've been testing out smoothie recipes so hopefully in the coming weeks I will have a couple more breakfast ideas for anyone that isn't on intermittent fasting but the first meal is an extremely lazy chicken with asparagus and cauliflower rice meal now this is so lazy that I didn't even cook the chicken I just bought the prepackaged already made one but I should have chicken and then cauliflower eyes has been like my go-to from the beginning I think it was in my last meal prep video because it's honestly just a staple I use it more as a bulking mechanism to make it feel like I'm eating more I just have a bag of cauliflower rice with a couple of tablespoons of avocado oil sprinkle a dough on add your favorite seasonings I'm just using some salt some pepper onion powder and I think garlic powder and I'm mixing that all together and then flattening out and then putting it in a 400 degree oven for about 15 minutes and then I mix it and put it in the oven for another three to four minutes definitely keep an eye out on it when you're putting it back in the oven because since it is cauliflower rice they're smaller so they do burn relatively fast at my grocery store they had a sale for asparagus there were 99 cents for a pound so I ended up getting two stalks I ended up saving like six or seven bucks which is amazing and I usually buy my veggies depending on the pricing which you can't be a dollar for asparagus come on guys so I just have asparagus and I cut off the ends washed it dried I put it on a foil lined baking tray and now you can do a couple tablespoons of avocado oil olive oil coconut oil whatever oil that you have on hand but I personally love the flavor of asparagus and bacon so I took the extra step and cooked off two pieces of bacon in the skillet and used the rendered fat to season of asparagus you definitely chop up the bacon and add it to your asparagus and put it in the oven but I ended up just eating it while I was filming this video and it was amazing add your seasonings to your surrogate and then put that in the oven or indeed grieve as well for about 15 minutes I don't think I added extra time to this my oven cooked this off really really fast and you want it to be a little bit undercooked so when you do reheat it it just gets completely fully cooked placed your cook food in a container and store for up to four or five days this is such a time saver for me and at my store it only cost $799 and usually buying a package of like chicken thighs it runs me about five or six dollars so if you guys don't feel like cooking and want to pay a couple of dollars it's already cooked for you you just portion it out I am a firm believer and just buying chicken and sometimes I don't like handling chicken I'm weird like that the next dish I was trying to recreate a dish that I get all the time it's close to my job and it's like a spicy Italian fettuccine and I usually replace the fettuccine with broccoli so I wanted to do that here and honestly guys if you guys watched my last mult prep video of me making my homemade meat sauce if you're lazy I'm Tom you make this sauce and do the rest of the steps for the lasagna it takes probably like half of the time not even half it's so easy I'm using a jarred sauce I mean affection let me find it I'm using the RO homemade sauce now this is really great uncarved the one that I used is the spicy Arabica all right I don't know how to say that I'll put it somewhere here I'm usually not sauce and I believe the card count for that was four and it's five servings so I'm actually making enough sauce for five but I'm only showing you four we've ended up eating that for my dinner that night eight I just have some hot Italian sausage that I am cooking down and rendering off and then once that's completely cooked I add the sauce in let that all simmer for five to ten minutes just so that way all the flavors can kind of marriage together honestly I didn't even put any extra seasonings in this my hot Italian sausage had plenty of flavor and then the pasta sauce was a little bit spicy so it was perfect it didn't need any extra seasoning which is great and super easy because you know it's gonna taste good and once it was done I put it on low so it can just barely simmer and I added 1/4 of a cup of heavy whipping cream you can add more depending on how creamy you want it but since I wanted to add a lot of cheese on this I was like you know what I might want to save my fat for that as the meat sauce is cooking I used half of a bag of broccoli now this bag is a big family size bag so the serving size was 11 finished about half so it ended up being about five five and a half servings place your broccoli and the sauce together I usually combined it when I warm it up but for presentation purposes I wanted it to look all cute for you guys again I'm only showing you guys four because I did end up eating one of these meals kinda as I was filming a little bit after but I didn't want to specify that this does make enough for five if you want a full Monday through Friday meal and there you have it it quick easy and not that expensive meal prep that didn't take you mom the roast off is pretty expensive I think it is $9

99 but I got some on sale for half the price so it's pretty much buy one get one free so definitely check to see if there's any sales on sauces the asparagus was on sale even the broccoli that I got was on sale the big bag was originally I think five or six bucks I got it for 399 so you can definitely save time energy and money if you cut corners like that it's really hard finding prepackaged things on sale so I hopped on the broccoli and I hopped on that pasta sauce once again thank you guys so much for watching I really do love making these no Pro video so if you like them and want me to continue making them you know what to do don't forget to like this video comment what other meals that you want me to try to keto fire or you've been craving or things that you want to see on this channel and I will see you guys in the next one bye