Keto/Low Carb Healthy Meal Prep For the Week! – Mind Over Munch

You guys are the CHEESE knees! It’s always BUTTER when we’re together! Aw, you guys are BACON me blush We’re fat, but we’re the GOOD fat! Woah, bro

That’s an avoca-don’t! I was only yolk-ing… Ha ha ha ha ha Ahhhhh! Hey munchies! Welcome if you’re new, I’m Alyssia and today, after MANY requests, I am sharing my first keto meal prep, which is also paleo and of course low carb If you don’t know about a ketogenic lifestyle, I encourage you to check out the video I did a few weeks ago that breaks it down along with some other common diet lifestyles that we hear about these days If you are not specifically on a low carb lifestyle, you can still incorporate these recipes, remember, you can always modify and find inspiration, and that’s the goal here rather than specific meal plans PLUS, remember that we’re all different— different people need different amounts of fats, proteins and carbs whether they follow a ketogenic lifestyle or not, because everyone has a different carb tolerance so you will have to adjust as needed, but I wanted to share some fun low carb recipes since it is a hot topic and highly requested lately

For breakfast, I’m making some bacon cheddar egg cups First I cook up some nitrate free bacon—enjoy the smell and listen to that sizz! Give that a chop, and then whisk together some eggs, almond milk, and salt and pep To the muffin tin, I add my toppings of choice, which are my mushrooms, tomatoes, zucchini, and chopped bacon Then I distribute the egg mixture into the compartments, about ¼ cup or a large ice cream scoop each, and top it off with cheese Bake until beginning to brown on top and set through

Enjoy immediately, or allow to cool and refrigerate, OR freeze! You can reheat these in the microwave, and they’re also tasty cold! Perfect for meal prepping and making more batches at a time for later You can enjoy one or two of these with a “bulletproof” coffee, or skip the coffee and enjoy a few extra! It is up to you! Check out my Facebook page for a bulletproof coffee recipe that I really like! For lunch, I’m making a beef and broccoli bowl with cauliflower rice Start with your fat of choice: coconut oil, grass fed butter, or ghee! Ghee is clarified butter without any lactose or casein so it’s great for people who are sensitive to those, and it’s also nutritionally rich like coconut oil It has a deep, rich and nutty flavor I add garlic and ginger paste to the melted ghee and allow that to become fragrant, before adding my beef

I cook that through, and then add in my veggies: cauliflower rice and broccoli florets Once the broccoli is bright and vibrant, and cooked to your liking, add your sauce ingredients: coconut aminos or soy sauce, sesame oil, salt & pep, and red pepper flakes for a kick, if you want it Coat completely and season to taste You can stop here and refrigerate or freeze, so it’s another great bulk recipe, but when you’re ready to serve, I like to top it off with sliced avocado, sesame seeds, and chopped green onions! If you’re on a low carb diet and missing rice, cauliflower rice is a GREAT mental trick and you won’t even miss the rice in this bowl It’s delicious and nutritious! Thumbs up for substitutions! For dinner, I’ll need some mayonnaise for my dish

There are different approaches to a high fat diet—some people just go by macros, but I think of a ketogenic diet as a WHOLE FOODS diet A lot of the oils used in mayonnaise can be inflammatory and processed, so I’m making my own olive oil based mayo In a deep measuring cup I add egg yolks, apple cider vinegar, lemon juice, Dijon mustard, olive oil (a lighter olive oil, NOT extra virgin) and sprinkle with salt and pep Allow to sit for a minute or two and settle, and then begin pulsing with an immersion blender on a low setting Continue to pulse until it starts to become thick and creamy at the bottom, and then allow the blender to follow the measuring cup up and down to emulsify and integrate completely

Place in a jar and store in the fridge for up to a week! This mayo is really a great option for anyone wanting a cleaner mayonnaise, whether you follow a keto lifestyle or not If you’re enjoying these recipes and tips, be sure to subscribe so you don’t miss any content! Hit that bell to be notified each week! Go ahead, hit it! Come on! You can do it! So how am I using this in my meal prep? Well, first I’m going to turn this into a WASABI mayo by whisking in some wasabi paste This is optional but adds a lot of flavor, and then I’m going to coat a piece of wild caught salmon for dinner in the mayo I add that salmon piece to a panini press and cook through to my liking! That wasabi mayo adds SO much flavor! The beauty of this meal is it’s a fresh cooked meal every day You can keep your salmon in the fridge or freezer if you’re worried that it won’t last, because usually fish only makes it a few days in the fridge, just thaw it out the night before using in the fridge

You already have your mayo ready to go so it’s super easy I like to serve that with a side salad so I’m jarring up some of my favorite greens, as well as some tomatoes, and sliced mushrooms This way it’s all ready to go each night I’ve also made a zesty cilantro lime dressing to top it off I simply add jalapeño, seeded if you don’t want it spicy, garlic, lime juice, cilantro, olive oil, and salt to a blender and let it rip until it’s smooth

You could also add avocado to this dressing, but it may not make it the whole week in the fridge It’s so flavorful and makes a boring salad fun I top the salad off with avocado and some of my favorite EVER Trader Joe’s Everything but the bagel seasoning (this is NOT sponsored!) and I serve that with my salmon for a delicious dinner with a great ratio of fat, protein and carbs for a ketogenic lifestyle, or just a healthy whole foods meal in general! As snacks for the week, I portion out my favorite nuts, which are macadamia, pecans and PILI nuts! If you’ve never heard of Pili nuts, they are one of the most keto-friendly nuts because they have the highest oil content and lowest carbs of any nut! Only 1 gram of carbohydrates and it’s fiber, and 24 grams of fat per serving They are a great source of magnesium, vitamin B1 and manganese They are significantly more expensive than any other nut, so I don’t buy them regularly, but it’s a pretty neat keto-friendly food that I wanted to share with you guys

I also make sure to have some olives, full fat cheese, and lower carbohydrate fruits like berries on hand for snacks One beautiful thing about a ketogenic diet is you don’t really get cravings and you are generally full—BUT we are human and sometimes we just FEEL like eating a sweet treat, so for that, we can make fat bombs! These are my maple nut fudgy fat bombs First I make a nut butter with macadamia nuts, pecans, cinnamon, and maple extract in a food processor This is delicious on it’s own, but for the treat I’m melting that down over the stove with coconut oil and erythritol Coconut oil has TONS of nutritional benefits as is, but the fact that coconut oil contains medium chain fatty acids (or MCTs) as opposed to LONG chain fatty acids means the fat is used as energy, rather than circulating in the bloodstream

Since the crux of a ketogenic diet is using FAT as fuel instead of CARBOHYDRATES, coconut oil obviously becomes a principal ingredient for the lifestyle, because of those MCTs I can then divide that mixture into mini muffin cups lined with silicone liners, and top them off with chopped pecans and macadamia nuts Freeze until firm and you have those ready to go when your human craving or desire hits! I keep them in the freezer And that is my a ketogenic and paleo friendly meal prep for the week! For tips on GENERAL effective and efficient meal prepping you can check out my meal prep beginners guide eBook, use the code “KETO” for 10% off any eBook or package of your choice this week only at mindovermunchcom/ebooks

Remember, my goal with meal prep videos is never for you to replicate them exactly— you can if it suits you, but they are here for general inspiration, so take them and make it your own! If you aren’t on a keto or paleo lifestyle, you can adjust these recipes, or maybe this is just here for you to educate yourselves about other lifestyles For that type of info, again you can check out my video from a few weeks ago which is linked below I hope you found this useful, if you did, please give it a thumbs up! I will see you next week, and remember, it’s all a matter of Mind Over Munch!

Healthy Paleo Chicken and Broccoli Recipe | Paleo, Keto, Whole30, Low Carb, Easy

Looking for a healthy way to make Chicken and Broccoli ? If you love Chinese chicken stir-fry, watch this video for the most easy and delicious Chicken and Broccoli ! My name is ChihYu Smith from IHeartUmamicom

I help hundred-thousands of people every month to get fit while eating delicious Asian-inspired Paleo, Whole30, and Keto cuisine If you love Asian food but have been struggling to find a healthier way to make them without weighing you down, be sure to subscribe to my channel and hit the bell to be notified when I post a new video every week I’m gonna show you how to make a healthy version of Chinese Chicken and Broccoli and by the end of this video you’ll also learn the best way to make tender chicken breast stir-fry So don’t miss it ! Thin slice the chicken breasts to ⅛ or ¼ inch thin Add seasonings – Coconut aminos, olive oil, salt and pepper, arrowroot powder to replace cornstarch, and baking soda

Mix well Baking soda will make the chicken moist and tender Set aside in the fridge Thin slice garlic cloves, finely chop ginger, and scallions Separate white and green parts

Mix well stir-fry sauce with – coconut aminos, toasted sesame oil, aged balsamic, coarse sea salt, arrowroot powder, and chicken stock You’ll also want to quickly blanch broccoli florets and plunge them in cold water Set aside to drain By the way, there are two different ways to make steamed broccoli – hot water blanch or microwave You can check out the video link below or right here (point left)

Now we have all the ingredients ready Let’s put them together In a well-heated skillet, add 2 tbsp avocado oil Sear the chicken breasts in one thin layer without disturbing until golden brown then sear the flip side The chicken will be almost cooked through at this point but not completely

Set them aside Add 2 more tbsp cooking oil Saute aromatics, season with little salt to bring out flavor Once fragrant, add chicken back to the skillet Stir the sauce one more time then add the sauce and broccoli florets

Toss and keep stir-frying until the sauce is thickened You can use the same technique for any chicken breast stir-fry and they will always be moist, juicy, and flavorful Also if you are interested to learn how to cook with Stainless Steel Skillet and make it temporarily non-stick, you can find more information on my website I’ll put a link below and right here If you like this video please give me a thumbs-up, SUBSCRIBE to my channel and share with your friends

Leave a comment below if this video helped you My name is ChihYu Smith from IHeartUmamicom I’ll see you next week !

5 Popular Healthy Recipes You Have To Try – ICYMI

what up guys and welcome back to the pit man cook kitchen and listen I know a lot of y'all follow me here on YouTube but if you don't follow me on IG and Facebook then I gotta say you're missing out I'm sharing recipes and other food in SPO to help keep your diet interesting so today I wanted to share five insanely popular recipes okay maybe insanely was a bit much I know I'm just really getting to the whole emotion of it but they have been really popular I know you're gonna love these check these out first up is my five ingredient keto salmon alfredo now people love this recipe what I love about it is it's very minimal but it has a ton of flavor one of the things that you can do with this recipe is you can actually use canned salmon and also people forget to salt their zucchini noodles salty music in use is super important because it helps to soften them up before you use them into a recipe also if you are a little bit more on the lactose item you can't have that much cream then you can swap in full fat coconut cream for the heavy cream instead it's gonna slightly change the flavor but the parmesan takes up to that now once you have everything mixed together I use fresh dill but you can use your own fresh earth I actually have my own herb garden now so I can just go outside and grab herbs and about 1/2 and don't worry guys you store about herbs are fine too but you can use fresh basil you can use some parsley whatever you want just toss it in there and I do use a salt and pepper technically that's more than five ingredients but yeah also give me because it tastes of the mace check it out on Instagram or Facebook or on fitment Quebec on mix I want to show you my walnut and black bean burger what I love about this one is that it is completely plant-based and it was one of those unexpected experiments that actually just went insane well one of the main things that people forget to do whenever they're making the burger and this goes for also just for animal burgers too is to let the burger chill a little bit so after you put in all the ingredients and you're making the mixture let the burger chill in the fridge before you put it on to the skillet or even the grill also your flax egg your flax egg should be really dense and kind of slimy a little bit if it's too watery then you may need to add a little bit more flex and then let it sit at room temperature so that way it stickers up quite a bit and then add that into your mixture and lastly whenever you're putting it the whole thing together you don't always have to use a bun you can use a grilled portobello mushroom you can put this onto a bit of salad if you're trying to go a little bit more low-carb remember though that you are eating a whole bunch of beans and nuts so that's going to affect the calories as well but this is an amazing recipe I know you're gonna love it try it out you can get it from my Instagram and Facebook Orcs it man cooks calm next we are making one of my favorites we're making an omelet avocado toast yes you heard me correctly that is an omelet inside a toast and then putting some avocado on top of it yes it was insanely good and really popular the thing about this recipe is I use some sourdough bread because it's already kind of dry but if you want you could use some toasted Ezekiel bread you want to make sure that you don't get that really soft for it so either toast it before or just get already like dried bread kind of like a sourness also make this your own I use some bell peppers and some eggs but if you want to be a little bit naughty and put a little cheese in there you can do that too this recipe is very easy to customize now the most important thing with this recipe is just the topping because that really brings it all together I used some green beans I use some pomegranate or you could even use some edamame to boost the protein content make this your own just keep a calorie conscious I know some of your bacon on the NEP one – that's fine – get the recipe from my instagram or facebook or head over to fit Minka comm next we are making some coke a bowl nachos now I gotta admit this is personally one of my favorite recipes that I make on a weekly basis and so I was so excited to see that everybody else loved it – the first hack is making some one-time chips out of the wonton wrappers now I love this you could either brush them or spray them with a little bit of oil or you can be a little bit more adventurous like me and brush them with some poison sauce which adds a bit of flavor sprinkle on some little sesame seeds and I'm guaranteed you would just be eating these all the time now when it comes to the poke a sauce generally you can just get by on just a little bit of sesame oil some coconut aminos or some soy sauce and just a little bit of mayo and mix that together and it would be great now if you want to add a little bit more flavor you can think about tossing in some tropical fruits it'll add a bit of sweetness in there and then some avocado to add some creaminess but make this your own guys it's an incredible recipe that you can make just for yourself or your booth bang or even for a party and the best thing about it is that whenever you make it at home you save yourselves a ton of money because polka eating out is it's in 7:01 try out the recipe and know you're gonna love it seriously check out my Instagram or my facebook or fitmin cook com to get it and lastly one of my most popular recipes for a long time these chicken crust pizza yes it's a pizza with the whole crust being chicken so it is keto friendly in its low carb and it's darn good one of the most common mistakes I find that people do with this recipe which is really hard to mess up is not spreading it out evenly in thinly on a baking sheet you've got to do that first because the chicken has to go and breathe now there may be a little bit of water or moisture there after baking so what you can do is you can transfer that crust to a new freshly baked baking tray or some parchment paper so that way whenever you bake it again with the toppings it's not gonna be soil there and then a good pizza is known by its toppings so just load it up with just a little bit of sauce and your favorite herbs your favorite vegetables and of course the cheese I know you were going to love this recipe as much as everyone else has so head over to my Instagram or my facebook or fitmin cook comm to get this recipe and don't forget to tag me in it because I know what you're gonna make is gonna be bomb all right guys that is it for today's video I hope that you all enjoyed it remember to follow me on Instagram and Facebook at fit men cook to get more of these delicious healthy recipes just like this and remember to tag me because I want to see your skills in the kitchen so whether you tagged me on instagram or facebook just remember that exit men cook and hash tag spit man cook all right guys thank you for watching until next time I want y'all to keep it healthy but of course never ever boil it Oh bye guys

How to make Keto Diet Chicken Biryani Pulao cauliflower rice biryani healthy simple keto Receipe

welcome to Shelatkars kitchen today i will show you keo diet receipe cauliflower chicken biryani cauliflower breast chicken cut into small pieces brest chicken cut the cauliflower make thick paste in grinder our paste is ready its called rice take a pan put cauliflower into pan mix it well slowly add little bit salt mix it add little water into it lid the pan on medium flame for – 5 minutes after 5 minutes open the lid our cauliflower rice is ready now next step put oil in fry pan add half inch cinnamon cinnamon cloves 3 pieces 3 green cardamom 3 cardamom 3 bay leaves stir it add cumin seeds after pop up add chopped onion stir it add 1 tablespoon red chilly powder termeric powder salt as per taste mix it well add little bit water add tomato add little bit of water mix it well after 2 minutes add chicken into it mix it well mix it well add water lid the pan cook the chicken for minutes after minutes let see chicken cooked or not chicken is cooked now add cauliflower rice slowly into chicken mix it well delicious cauliflower chicken biryani yummy is ready biryani is ready now serve it its so yummy who is following keto diet must try this receipe taste is amazing must try this receipe thanks for watching my video like it share it comment subscribe my channel thanks once again for watching this video in your busy schedule thanks keep watching

Healthy Bento Snack Boxes for On-The-Go! – Mind Over Munch

Hey Munchies! Welcome to the channel if you’re new, I'm Alyssia and I am so happy to have you here! Summer is around the corner and I have had a lot of requests recently, and in the past, for healthy snacks made for on-the-go situations A lot of people travel over summer and take car trips, so I thought this would be a good time to share some portable MUNCH-boxes! Hehe

For my munchies Almost like bistro boxes, but you can of course enjoy these any time of year! I have got 5 box combos coming your way, some have store-bought snack options and some are homemade recipes You’ll get a little bit of everything in these cute little packed boxes as healthy inspiration First up: Raw Energy Munch-Box! I’m starting with a pre-made nut butter pack—I love these! They’re convenient, pre-portioned packets of nut butter, which are MUCH easier to pack than a little jar or Tupperware of nut butter Great for on-the-go! I’m also adding rainbow baby carrots, celery sticks, sliced red apples, raisins, and salted caramel energy bites! For the energy bites, I simply add soaked dates, roasted cashews, tahini, vanilla extract, and salt to a food processor

Blend it up! Transfer to a bowl, and then stir in some rolled oats Refrigerate for a few minutes to firm up, and then use a cookie scoop to roll into balls! The tahini is a weird ingredient, but tahini and dates are a surprising combo that can mimic salted caramel flavor quite well So good! This box is great because I can add peanut butter to those veggies or the apples, raisins can go along with the apples and celery, AND I get fruit, veggies, AND fuel through healthy fats and carbs! Next up, a classic: Fruit, Cheese & Nut Munch-Box! For this box, I’m starting with a pre-portioned package of nuts This helps me significantly with portion control, of course, I could just save a few bucks and portion them out myself, too I’m also adding sliced green apples, Swiss cheese wedges—a classic combo— some DIY graham crackers, which I shared a few weeks ago in my DIY processed snacks video, I will link that in the description— and some homemade dried blueberries! Did you know dried fruit is SUPER easy to make? You can really use most types of fruit, but I chose blueberries

Simply add berries to a baking sheet with parchment and transfer to the oven preheated on LOW heat Mine went as low as 150 degrees Fahrenheit, and just let those sit overnight—12 to 14 hours Now, if your oven only goes to 200 or 250, that’s fine, it just may only need 6 to 8 hours You just want to check on them after about 6 to 8 hours, and keep checking until they’ve shriveled up and dried! Making my own is a win because store-bought dried fruit often has added sugar and it just isn’t necessary This box gives me healthy fats, protein, AND carbs, with a sweet treat to finish it off

My third box is the Brunch Munch-Box! I start with a mini whole-wheat bagel, and a bagel is not complete without cream cheese, but how about a dairy-free cashew cream cheese?! I’ve soaked raw cashews for a few hours in water, then I drain them add add to a food processor, along with nutritional yeast for a cheesy flavor, lemon juice, salt, and apple cider vinegar Let it rip! Add water to adjust the consistency and pulse in some chives at the end The consistency is SO much like cream cheese it’s sort of scary, and it REALLY tastes delicious! Thumbs up for fun recipe swaps! I’m completing this box with some sliced cucumber, rolls of smoked salmon, and some green grapes This could almost be a mini meal! I hit healthy marks for all macronutrients, with delicious flavors that pair well If you’re enjoying these recipes and boxes, be sure to subscribe and hit the bell so you’re notified every week of new videos! The fourth box is the Cool n’ Crunch Munch-Box! It starts off with a nutritional bang: BROCCOLI! Raw broccoli is tough for me plain, so I’m also including a healthy ranch dip

I used my DIY ranch seasoning from my meal prep eBook If you’re looking for efficient and effective meal prep tips, you can check it out at mindovermunchcom/ebooks and use the code “SNACKBOX” for 10% off any eBook or package of your choice— this week only! My ranch seasoning combines dried parsley, dried dill, garlic powder, onion powder, onion flakes, dried chives, paprika, salt, and pepper I add that mixture to some Greek yogurt for a healthier ranch dip, and it’s SO good! You could also thin it out for a dressing with some water and lemon juice This box also had some red grapes, and roasted edamame

Now I have made roasted edamame before in a bento video, which I will link below, but Seapoint farms also has a delicious store-bought option It’s high in protein, crunchy, and REALLY tasty! I’m finishing this box off with a boiled egg We hit the mark on vegetables, fruit, protein, AND healthy fats! And not to mention a tasty combo! The last box of the day is the Skewers & Rolls Munch-Box! I start by skewering some cherry tomatoes and cheese cubes, because skewers are just more fun to eat! I add in some rolls of deli chicken, snap peas, and oat & seed crackers for crunch These crackers are pretty cool—I mix oats, pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, poppy seeds, water, garlic powder and salt together in a bowl I let that sit to thicken and absorb the water

So what we’re essentially doing here is creating a chia egg to act as a binder, so we don’t need a real egg Once that’s thickened, we transfer it to a sheet of parchment and spread it out REALLY really thin, less than 1/8 of an inch thick I use another sheet of parchment to help spread it evenly Then we can bake it up for 15 to 20 minutes At that point, I flipped the entire cracker sheet over and scored it so that it would break up into pieces easier later on

Then I returned it to the oven so it would cook through evenly, and once cool, I could break it up into crackers SO crunchy and delicious! I’m also adding some freeze-dried apples to my box I got these from Trader Joe’s, and freeze-dried fruits are a nice choice because they generally don’t need any added sugar in the process You could of course use any other freeze-dried fruit that you prefer, too I’ve also added some hummus to dip the snap peas, skewers, and turkey rolls in! This box is SO satisfying in texture! We’ve got soft, crunchy, crispy, light, and rich flavors, and it’s well rounded and healthy

And those are my 5 on-the-go Munch-Boxes! Let me know what you would put in your snack box in the comments below! If you like these, check out my bento series, because I’ve got LOADS of healthy lunch and snack ideas in those videos, and there’s an ENTIRE series to give you loads of content I also have a Bento eBook with those recipes, and, again, the code “SNACKBOX” will work in that book, too, at mindovermunchcom/ebooks If you found this video helpful, I hope you’ll share it! I appreciate it so much And, remember, for more DIY snacks, check out my processed snacks video from a few weeks ago

I’ll see you next week, and remember, especially when it comes to snacking, it’s all a matter of Mind Over Munch!

HEALTHY FAST FOOD CHOICES – FIVE GUYS KETO BURGER OPTIONS KETO DIET TRANSFORMATION DAY 19

hey guys welcome to my channel and welcome today 19 of 30 days keto diet transformation challenge it's about 12 o clock we have a lot of work to do so we heading out to Starbucks as usual have some coffee and we probably gonna have a lunch out so I'm gonna show you what you can get on a keto diet when you're on to go yes we have the work for today done and we decided to try the five guys today so let's make the order here is the faking of the bunless burger in the bulb it some extra lettuce some pickles or the Riley shoes and how many developing you know a lot of things in the end mushrooms jalapenos jalapenos bacon very so many things going on in this amazing oh yeah sitting in work you can start back some and Margaret I heard little bacon bacon with may of with relish regular mustard on the end with jalapeno feathers extra dice pickles Tomatoes growth Filipinos green peppers and Rob actually has extra patties otherwise the same order it was delicious hey guys we back from our working at Starbucks having awesome watch at Five Guys and we actually stopped at Ollie's which which I told you yesterday that we still need to pick up some other groceries so I'm gonna now show you our grocery haul we've picked up some wild caught salmon these are frozen Phyllis there are four of them awesome deal for four dollars I just like to have them in the freezer if I don't have time cooking and I just want something quick and healthy I just take it out it's thaw it and sing it takes about ten minutes and then you can have an amazing lunch or dinner we got this pork loin which was dull 89 a pound I just like to cut it into about inch big pieces as a steak size and I use it on a grill or you can even cut it into cubes and make some whatever sauces you wish to just a great piece of fatty meat then we got this Black Angus top sirloin I'm probably gonna make a shish kabob tonight with some mushrooms onion and peppers and zucchinis and a leftover of that will be maybe a steak we'll see how long this goes now we got black forest ham will like it on sandwiches obviously Kherson which is gorgeous as well roll-ups with some salami and pickles and speaking of salami is this genuine salami is great for those roll-ups or just to spread a little cream cheese and rolling it up great snack and you never had enough salami so we have this hard salami which are these bite-sized they great rap like them with hard-boiled eggs so you can have them just like that or just the snake on a great high fat snack I got this small cocktail sausages I don't I'm gonna do with them yet I'll probably can make a shish kabob with those or jalapeno poppers or just have them as a snack with hard-boiled egg we'll see then I have this xxx snack sausages sticks which are also great just on the go you can put it in your pocketbook into a little ziplock and when you were hungry on the go or at work you can snack on those they great Rock picked up this smoked sausage as I mentioned already he loved his sausage with hardball eggs as his afternoon snack and then I got this ground turkey this is a great deal it's about two dollars at all these and I like to make a meatballs or you can make your breakfast muffins egg muffins with these and there is a lot of things a lot of variety you can use this sausage for so we picked up one of these okay that's a it for the meat section and let's move on to the dairy get some shredded sharp cheddar we like it as I'm making it chips or making a taco shell so it has a lot of variety you can pop it on your morning eggs so it's always good to have one back then we got some sliced monster cheese for sandwiches or roll-ups with ham and salami then we picked up some Colby jack a string cheese this one is actually the first time we trying this one it's just good to have it when you don't really have a time or you don't know what to grab as a snack to take with Rob likes to take it to work obviously never forget your grass-fed cabbie gold butter and I wanted to try this marinade it's mozzarella it's marinated in crushed peppers and the garlic just sliced up with some tomatoes as an afternoon snack or a little salty dessert and I picked up my favorite mozzarella rolled up with prosciutto I like to snack on this at night while I'm watching some movie heavy whipping cream which we use in our coffee so I use it to make my desserts and also the keto pink drink homemade version and dozen of eggs you know that I like to make everything from scratch and at home at all kind for that but today I actually end up picking it this cauliflower rice because it was on sale for dollar 80 so I just figured that sometimes I just want to have it in the freezer take it out with no work maybe bit the settlement that would be a great combo when we're running late or you just don't feel like cooking great to have it in the freezer for bedtimes moving on to our greens we picked up dollar twenty-nine whole bag of spinach all the rocks then I got romaine lettuce I find out that that's kind of lettuce and spinach or kale last the longest and I gotta be honest with you my bunny loved this one the most so I gotta get this one two bags of mushrooms I'm gonna use it for my shish kabob and I like to use it with even like an alfredo sauce and fake pasta shirataki so two of those right on the end fresh kabob and also we like red onion on our sandwiches or salads it just adds more color it's more fun than the regular onion I got six avocados we eat about an avocado a day on its own or with eggs or I'm making desserts out of a there is a ladder use so we have at least six for the for the week then we got these colored peppers I'm gonna use it for the shish kabob and also we like it in just like a stir-fry with some chicken or pork let me get two grape tomatoes I like grape tomatoes to put them in a salad because when you chop the regular tomato it just kind of gets a nice oh this is a better option or just like a snack to dip it into some sour cream I also picked up one eggplant I was thinking that I may use it as a fake pasta with alfredo sauce and mushrooms so one eggplant and if you watch my videos you know that I kind of have this little cookie fetish so I picked up a new organic coffee we have the blender so we blend our own fresh ground coffee and so this one is a para one so new coffee almost forgot we picked up to try out this garlic dressing because this one has zero carbs and zero sugar and 140 calories in two tablespoons 16 grams was fat so this one I think will be awesome on my cell instead of like a ranch dressing or also just to dip your barbeque chicken in it so we're gonna try this one out and let you know how did we like it I'm cute diet we kind of starting to experience a little constipation we're gonna make a completely separate video about that topic and that problem but we were really looking for some great key or fiber supplement they didn't have the one we want it so we kind of had to go with this amazing quest bars they are I have like six of them I got cinnamon roll I got chocolate peanut butter I got the s'mores and chocolate chip cookie dough and another s'mores because my darling doesn't want to share it with me so they claim they have just four grams net carbs and 14 grams of fiber you should kind of consume about 30 grams or 25 to 30 grams of fiber a day and on keto diet it's sometimes really hard to knit so this baby is gonna help it and it's a nice treat or dessert we ordered our Akito fiber a supplement they didn't have it in stock so it's gonna come next week we're gonna test it out for you and then let you know how'd it work and how did we like it and that's it for today's grocery haul alright guys so we had a lot of running around shopping keto holing and I am just a little hungry from that and I'm just gonna have two hard-boiled eggs with some little pepper and some slices of Cabasa and I like to put them together like this that's good that's yummy we also got this published sodas there are no artificial sweeteners and they are good if you're just tired of drinking plain water it's a nice change in those are grapefruit they also good with vodka but you know how it goes I'm not hungry yet for a snack so I'm just making some coffee and the whipping cream skies are gonna be my snack so we also bought ourselves some soccer balls so we thinking about getting some little exercise and chasing the ball it's actually like this multi-purpose ball you can use it even for like a volley ball so we're gonna have some fun if it ever stops raining guys you've heard the word shish kebab in today's video a lot and that's because I'm gonna be making some for tonight so I have 250 grams of beef i cubed it and i make a little marinade using some pepper some liquid smoke some extra-virgin olive oil some onion powder a little bit of sugar-free honey barbecue sauce and some soy sauce and I just placed it in I'm gonna mix it up and put it in the fridge for about three hours before I'm ready to do the shish kebabs okay so the meat is in the fridge and now I just prepared all the veggies which is gonna go on my gosh kabob I chopped some zucchinis some mushrooms I have some three color bell peppers and what else we have here our red onion I just put some our extra virgin olive oil in there I'm gonna use a little bit of pepper and some Oregon leaves and mix it all up I'm gonna let it chill until we're ready to assemble turkish kebab and grill so all the flavors okay and this is how it looks like all put together I use some little cherry tomatoes and this is a beautiful rainbow color shish kebab so we are ready to put them on the ground okay guys this is the dinner looking for 1840 amazing the raw red this shish kebab like tell them it was so okay it was so good way I wanted to make it really pretty that's why Miz is like a rainbow thing but I'm gonna show you in another video that if you wanted to make it more functional we will actually want to put the meat with the tomatoes because they cook the fastest and then the vegetables on a separate shish kebab because the zucchini were a little tender still and the meat almost overcooked we still enjoyed it it looked pretty it's great for my Instagram pictures but next time and how you want to make it is really separate them for you know how fast everything cooks now it's time to have a little dessert for today's dessert we have some strawberries and blueberries from our previous keelhaul which you can go and watch after this video and I'm just gonna top it with some heavy whipping cream and maybe a little lillies chocolate and that's gonna be it for today I might throw some flax seeds on she's a little more fiber than the flax seeds yeah or chia seeds as well is the poopy guy right yeah amazing dessert if you love fruit and you're missing fruit on Keo diet definitely get yourself some berries and put some whipping cream on it a lot of chocolate or even nuts or a little peanut butter whatever you prefer it's amazing dessert well I'm gonna wrap up today's video so let's do the most important thing day 19 of this 30 days keto diet transformation challenge is ova thank you guys so much for watching today's video I hoped you liked it and you to find some inspiration and some good keto meals ideas if you did give it a thumbs up and don't forget to subscribe because we still have 11 days to go so do not miss it and until then good night

Healthy Paleo Chicken and Broccoli Recipe | Paleo, Keto, Whole30, Low Carb, Easy

Looking for a healthy way to make Chicken and Broccoli ? If you love Chinese chicken stir-fry, watch this video for the most easy and delicious Chicken and Broccoli ! My name is ChihYu Smith from IHeartUmamicom

I help hundred-thousands of people every month to get fit while eating delicious Asian-inspired Paleo, Whole30, and Keto cuisine If you love Asian food but have been struggling to find a healthier way to make them without weighing you down, be sure to subscribe to my channel and hit the bell to be notified when I post a new video every week I’m gonna show you how to make a healthy version of Chinese Chicken and Broccoli and by the end of this video you’ll also learn the best way to make tender chicken breast stir-fry So don’t miss it ! Thin slice the chicken breasts to ⅛ or ¼ inch thin Add seasonings – Coconut aminos, olive oil, salt and pepper, arrowroot powder to replace cornstarch, and baking soda

Mix well Baking soda will make the chicken moist and tender Set aside in the fridge Thin slice garlic cloves, finely chop ginger, and scallions Separate white and green parts

Mix well stir-fry sauce with – coconut aminos, toasted sesame oil, aged balsamic, coarse sea salt, arrowroot powder, and chicken stock You’ll also want to quickly blanch broccoli florets and plunge them in cold water Set aside to drain By the way, there are two different ways to make steamed broccoli – hot water blanch or microwave You can check out the video link below or right here (point left)

Now we have all the ingredients ready Let’s put them together In a well-heated skillet, add 2 tbsp avocado oil Sear the chicken breasts in one thin layer without disturbing until golden brown then sear the flip side The chicken will be almost cooked through at this point but not completely

Set them aside Add 2 more tbsp cooking oil Saute aromatics, season with little salt to bring out flavor Once fragrant, add chicken back to the skillet Stir the sauce one more time then add the sauce and broccoli florets

Toss and keep stir-frying until the sauce is thickened You can use the same technique for any chicken breast stir-fry and they will always be moist, juicy, and flavorful Also if you are interested to learn how to cook with Stainless Steel Skillet and make it temporarily non-stick, you can find more information on my website I’ll put a link below and right here If you like this video please give me a thumbs-up, SUBSCRIBE to my channel and share with your friends

Leave a comment below if this video helped you My name is ChihYu Smith from IHeartUmamicom I’ll see you next week !

Low Carb Bento Boxes! Healthy Keto Recipes! – Mind Over Munch

Hey munchies! Welcome if you’re new, I’m Alyssia, and I’m so happy to have you here A lot of you have wanted more keto and low carb recipes, and a lot of you want more bento box recipes, so we’re putting that together and you are getting both right now

These are 3 keto bento boxes, they’ve got low carb recipes but you don’t have to be on a low carb lifestyle to enjoy them The first box is a vegetarian box I’m starting with a veggie-packed egg salad! I separate the yolks and whites of boiled eggs, and add the yolks, mash, and then add some homemade mayo— which I showed in my keto meal prep vid as well as on my Insta story a few times Then add mustard and mix Then I can add my chopped boiled whites, red bell pepper, broccoli rice, mushrooms, chopped celery, and salt & pep and mix! Season to taste

Egg salad is a great low carb addition to any meal or even as a snack I love eggs paired with avocado, so next is a simple avocado tomato salad! I combine halved heirloom tomatoes, with avocado cubes, lime juice and salt That’s it! Of course for prepping purposes, I recommend adding the avocado the morning you’re going to eat this or even at the time of eating The creamy avocado with the sweet and tangy tomatoes are SO delicious, yet so simple How about some…bacon?? Wait, vegetarian BACON!? We’re doin’ it! Vegans and vegetarians can do low carb with soy— but go for a fermented soy product like tempeh for added health benefits

In a bowl, whisk together soy sauce or coconut aminos, hot sauce, and some liquid smoke Now, this is NOT optional if you want to have that bacon-y flavor, but it is still tasty without it, it just won’t taste as much like bacon! Add cumin and salt & pep Slice your tempeh super thin, and add the tempeh to the saucy mixture and soak for just a few minutes Heat some oil in a pan and add the tempeh strips, cooking 1-2 minutes on each side over high heat, until crisp and browned! Transfer to a paper towel to cool, and then add salt if needed Cut into bacon bits! This is great as is, but why not add it to that avocado tomato salad or the egg salad!? So, remember, all of these recipes are lower in carbohydrates, but they won’t necessarily get you into ketosis, and it’s your responsibility to do research before beginning a ketogenic diet to make sure you know how it works

I do have a keto 101 video if you want to check it out In the next compartment I have a peach… Say what?!? I know, not generally a fruit in the low carb community, but did you know that 1 small peach or a half of a larger one has only about 4 grams of net carbs? Some people totally have the carb tolerance for that and will remain in ketosis! It’s nice to switch it up Last but not least, coconut chips! I add them to a tray and toast them in the oven for just a few quick minutes, They will brown quickly! They become a delicious and naturally sweet treat, no sugar or sweetener needed! Who knew a vegetarian low carb box could be so fun!? Remember, I am just using this bento box for presentation purposes— you can of course store your meals however you want The next box is a clean low carb box A lot of people think low carb or keto means a ton of dairy, but it doesn’t have to! These are all dairy free! First up, Thai lettuce wraps! These are from my new Low Carb eBook, which is filled with meal preppable low carb recipes I also have a separate vegetarian meal prep ebook too, over 35 recipes in each, and you can get any eBook or package 10% off this week if you use the code “KETO” at checkout! All are available at mindovermunch

com/ebooks For the lettuce wraps, I whisk together peanut butter, chicken or vegetable stock, soy sauce or coconut aminos, lemon juice, sesame oil, chili paste, and a pinch of cayenne In a saucepan over medium heat, I add ground turkey and cook through Once it’s completely cooked, I add the sauce mixture and simmer over low heat for 15 minutes, until the liquid is reduced and the sauce has thickened Then I can remove it from the heat and finish it off with some cilantro and peanuts

I like to serve this in lettuce wraps, but it’s delicious and perfectly acceptable to just go at it with a spoon! Time to get our veggies in! Next I have Brussels sprouts… chips! Now, I am not a HUGE Brussels sprouts fan, but I will not turn down a chip! I won’t, it’s true! I won’t turn down a chip Start with the leaves of the Brussels sprouts, and add them to a bowl with a drizzle of oil and salt Toss together and transfer to a baking rack on a pan lined with foil and sprayed Bake until crispy! BOOM! That is my kind of vegetable! A lot of people think low carb and keto has to mean NO fruit, but it doesn’t! Some people can tolerate more than others, but it can still be incorporated if you want it Raspberries and strawberries are 2 of the fruits lowest in carbohydrates! The next compartment is filled with pecans and macadamia nuts, 2 of the most easily accessible nuts, lowest in net carbs

Finally, a sweet treat: no-bake coconut bars! Mix together coconut shreds, coconut oil, a liquid sweetener of your choice— I am using a clear fiber syrup but you can use whatever you prefer— vanilla extract and a pinch of salt Pour into a pan lined with foil and press with damp hands Freeze until firm, and then you can thaw slightly and cut into bars These are addicting so make sure you only pack what you want to let yourself eat! The last box is pretty nifty, interactive and veggie-filled— let’s make healthy food fun! First we’ve got some buffalo chicken celery boats Start with cooked and shredded chicken

Now remember, you don’t need to use the breast if you don’t want because fat is NEEDED on a keto diet Use whatever you have, but don’t be afraid of legs or thighs—plus they’ll take you to flavor town! Add buffalo wing sauce, green onions, and salt & pep to taste Mix together, and then add to your celery sticks! Vegetable vessels make eating healthy much more enticing, don’t you think!? Thumbs up for creative ways to incorporate vegetables! Yeah, you like that!? Well I’ve got another veggie packing trick for you: add them to your guac! I mash an avocado, and then add lime zest, lime juice, finely diced broccoli florets, shallot, chives, and salt & pep They add texture and flavor but avocado is still your number 1! Hon, does this make me look… fat?? Get even more veggies in by using them as dippers! Radishes pair well in flavor, and they can totally be used as a firm chip! The next compartment is actually a fruit in disguise: olives! Olives are exceptionally low in carbohydrates and are a source of healthy fat! A perfect keto snack Last but not least, we’re getting even more veggies in with some VEGGIE-PACKED ENERGY BALLS! Whisk together coconut flour, sweetener of choice, cinnamon, and salt

Add in some mashed sweet potato, vanilla extract, and water It should stick together when pressed And then you can throw in some grated zucchini and carrots Refrigerate the mixture for about 15 minutes before rolling into balls Think carrot cake, kicked up a notch! These are sure to satisfy that palate transition we’re looking for after all of that savory goodness

And those are 3 keto friendly bento box ideas! Remember, I encourage you to get creative—take these and make them your own! Take what you want, leave what you don’t, these are just here as healthy inspiration and can work into lifestyles that aren’t low carb, too! I have an entire BIG BENTO eBook as well that has all of my bento recipes from my bento series we did last year, and that is available on mindovermunchcom in addition to my new Meal Prep recipe eBooks And, again, for that discount, you can use the code KETO this week only YOU GUYS! Last week I announced that I have gotten together with my friend Sara Lynn from The Domestic Geek, you’ve seen us collab many times— we have started a NEW CHANNEL together for our brand new series called Friday Night Supper Club We get together on a Friday night, make a challenging recipe, have some drinks, have some fun, and every Friday a video goes up on that channel

In my description, you’ll find a link to subscribe and all the information you need I hope you’ll go check it out and let me know what you think! Also, a lot of you know we’ve done bento box videos for a few years now and I want to know: Do you prefer them when they are to music, like our older ones, or narrated by me, like in this video here? Please answer the poll to this video to let me know! I hope you enjoyed, I’ll see you next week, and remember, it’s all a matter of Mind Over Munch

Nuts and Seeds Snack (Healthy Keto Snacks)

Ron Lyons: So, you're trying to lose fat and you decided to try the keto lifestyle, and you've heard that nuts and seeds are good for you but not sure which ones are the best nuts and seeds snack for you In this video, I show you this healthy keto snacks that I used to drop over 20 pounds of fat and give me energy all day long

Ron Lyons: I'm Ron Lyons, Mr Clean Energy, author and energy expert guiding you to energy management, power-generating and money-saving solutions for your home and health For the latest tips, strategies, and reviews on reducing your energy costs, eco-friendly products to help you save money while going green, and organic chemical-free solutions for better health and a sustainable lifestyle, be sure to subscribe and hit the bell to be notified with new videos weekly Ron Lyons: I simply start with whole organic pecans and I put them in my food processor until I have a really nice, smooth, buttery blend I get my pecans at Sprouts for about $16 a pound

If you don't have a food processor, you can buy pecan butter, but it is hard to find Even on Amazon it's between 15 and $30 for eight to 10 ounces This is one nut you're going to want to buy whole Ron Lyons: Now, I buy exclusively organic and non-GMO, and I recommend you do too But this video isn't about that, so just know that all the ingredients I use are organic and non-GMO

In my recipe I use about a pound of whole pecans I want to know what's your favorite nuts and seeds snack Comment below and share your favorites Ron Lyons: All right, once I have my pecan butter, I simply add the following ingredients Half a cup of course, chopped pecans, three tablespoons of avocado oil

Today I'm using a blended oil with Sacha inchi, sunflower, coconut, and sesame oil only because I'm out of avocado oil This has a really amazing nutty flavor that adds a ton of great nutrients and a real smooth texture to the nut butter Ron Lyons: I also add three tablespoons of raw, sprouted pumpkin seeds from Go Raw, three tablespoons of Go Raw sprouted sunflower seeds, two tablespoons of Navitas organic hemp seed, one tablespoon of Nutiva organic chia seeds, one tablespoon of Anthony's raw, white and black sesame seeds, and half a teaspoon of Spicely True Ceylon ground cinnamon It's better to use the Ceylon true cinnamon The cassia variety contains significant amounts of a compound called coumarin which is believed to be harmful in large doses so I just stay away from it

Ron Lyons: All right, so now you just add all the ingredients into the bowl with the pecan butter and you'll just mix them up It's as easy as that Now it's time to mix all the ingredients in the bowl just by folding everything together until well blended, I like to add in the salt right at the end I liked the rock, the course rock salt You get those nice big chunks of salt in there just like that

Ron Lyons: Bam, there it is Creamy, nutty, full of flavor and nutrients Once you're done mixing it all up, simply scrape it into a glass jar and then refrigerate it You can optionally roll the mix into wax paper to make a tube and freeze it for later to cut up into some small snacks I prefer to scoop mine right out of the jar, fresh and soft

So tasty Ron Lyons: It's really like candy to me and it keeps my energy levels high all day Keep in mind, there's a ton of information about each of these nuts and seeds especially as it relates to fat loss, so be sure to tune in next week for a new video on the benefits of various nuts and seeds, and which ones you should avoid especially if you're following a keto lifestyle Ron Lyons: There you have it, a nuts and seeds snack you can enjoy without breaking the bank The initial cost of buying the various seeds may seem high at first, but you'll be able to use them for quite some time which will offset the costs drastically in the end

Making your own blend will not only allow you to know exactly what you're putting into your body, but it'll save you a bundle over buying the pre-made blends that'll cost you 15 to $30 for half of what we made with this recipe Ron Lyons: This blend will keep your energy levels up throughout the day and give you a blend of fats that is essential for your keto lifestyle For a list of where to get all the ingredients, you can just click on the links in the description below along with the recipe If you want to join a community of people just like you, I have a Facebook page and you can become part of and get more answers and resources to living a cleaner, smarter, healthier life Just click on the link below to join

Ron Lyons: If you liked this video, please let me know by liking it below, subscribe and share it with your friends who want to learn how to live a cleaner, smarter, healthier life Also, comment down below if you found this video helpful to you or you want to share some additional insight I always love a good story, so tell me yours This is Ron Lyons, Mr clean energy, your host for Do Life Healthier, wishing you a cleaner, smarter, healthier life

HEALTHY FAST FOOD CHOICES – FIVE GUYS KETO BURGER OPTIONS KETO DIET TRANSFORMATION DAY 19

hey guys welcome to my channel and welcome today 19 of 30 days keto diet transformation challenge it's about 12 o clock we have a lot of work to do so we heading out to Starbucks as usual have some coffee and we probably gonna have a lunch out so I'm gonna show you what you can get on a keto diet when you're on to go yes we have the work for today done and we decided to try the five guys today so let's make the order here is the faking of the bunless burger in the bulb it some extra lettuce some pickles or the Riley shoes and how many developing you know a lot of things in the end mushrooms jalapenos jalapenos bacon very so many things going on in this amazing oh yeah sitting in work you can start back some and Margaret I heard little bacon bacon with may of with relish regular mustard on the end with jalapeno feathers extra dice pickles Tomatoes growth Filipinos green peppers and Rob actually has extra patties otherwise the same order it was delicious hey guys we back from our working at Starbucks having awesome watch at Five Guys and we actually stopped at Ollie's which which I told you yesterday that we still need to pick up some other groceries so I'm gonna now show you our grocery haul we've picked up some wild caught salmon these are frozen Phyllis there are four of them awesome deal for four dollars I just like to have them in the freezer if I don't have time cooking and I just want something quick and healthy I just take it out it's thaw it and sing it takes about ten minutes and then you can have an amazing lunch or dinner we got this pork loin which was dull 89 a pound I just like to cut it into about inch big pieces as a steak size and I use it on a grill or you can even cut it into cubes and make some whatever sauces you wish to just a great piece of fatty meat then we got this Black Angus top sirloin I'm probably gonna make a shish kabob tonight with some mushrooms onion and peppers and zucchinis and a leftover of that will be maybe a steak we'll see how long this goes now we got black forest ham will like it on sandwiches obviously Kherson which is gorgeous as well roll-ups with some salami and pickles and speaking of salami is this genuine salami is great for those roll-ups or just to spread a little cream cheese and rolling it up great snack and you never had enough salami so we have this hard salami which are these bite-sized they great rap like them with hard-boiled eggs so you can have them just like that or just the snake on a great high fat snack I got this small cocktail sausages I don't I'm gonna do with them yet I'll probably can make a shish kabob with those or jalapeno poppers or just have them as a snack with hard-boiled egg we'll see then I have this xxx snack sausages sticks which are also great just on the go you can put it in your pocketbook into a little ziplock and when you were hungry on the go or at work you can snack on those they great Rock picked up this smoked sausage as I mentioned already he loved his sausage with hardball eggs as his afternoon snack and then I got this ground turkey this is a great deal it's about two dollars at all these and I like to make a meatballs or you can make your breakfast muffins egg muffins with these and there is a lot of things a lot of variety you can use this sausage for so we picked up one of these okay that's a it for the meat section and let's move on to the dairy get some shredded sharp cheddar we like it as I'm making it chips or making a taco shell so it has a lot of variety you can pop it on your morning eggs so it's always good to have one back then we got some sliced monster cheese for sandwiches or roll-ups with ham and salami then we picked up some Colby jack a string cheese this one is actually the first time we trying this one it's just good to have it when you don't really have a time or you don't know what to grab as a snack to take with Rob likes to take it to work obviously never forget your grass-fed cabbie gold butter and I wanted to try this marinade it's mozzarella it's marinated in crushed peppers and the garlic just sliced up with some tomatoes as an afternoon snack or a little salty dessert and I picked up my favorite mozzarella rolled up with prosciutto I like to snack on this at night while I'm watching some movie heavy whipping cream which we use in our coffee so I use it to make my desserts and also the keto pink drink homemade version and dozen of eggs you know that I like to make everything from scratch and at home at all kind for that but today I actually end up picking it this cauliflower rice because it was on sale for dollar 80 so I just figured that sometimes I just want to have it in the freezer take it out with no work maybe bit the settlement that would be a great combo when we're running late or you just don't feel like cooking great to have it in the freezer for bedtimes moving on to our greens we picked up dollar twenty-nine whole bag of spinach all the rocks then I got romaine lettuce I find out that that's kind of lettuce and spinach or kale last the longest and I gotta be honest with you my bunny loved this one the most so I gotta get this one two bags of mushrooms I'm gonna use it for my shish kabob and I like to use it with even like an alfredo sauce and fake pasta shirataki so two of those right on the end fresh kabob and also we like red onion on our sandwiches or salads it just adds more color it's more fun than the regular onion I got six avocados we eat about an avocado a day on its own or with eggs or I'm making desserts out of a there is a ladder use so we have at least six for the for the week then we got these colored peppers I'm gonna use it for the shish kabob and also we like it in just like a stir-fry with some chicken or pork let me get two grape tomatoes I like grape tomatoes to put them in a salad because when you chop the regular tomato it just kind of gets a nice oh this is a better option or just like a snack to dip it into some sour cream I also picked up one eggplant I was thinking that I may use it as a fake pasta with alfredo sauce and mushrooms so one eggplant and if you watch my videos you know that I kind of have this little cookie fetish so I picked up a new organic coffee we have the blender so we blend our own fresh ground coffee and so this one is a para one so new coffee almost forgot we picked up to try out this garlic dressing because this one has zero carbs and zero sugar and 140 calories in two tablespoons 16 grams was fat so this one I think will be awesome on my cell instead of like a ranch dressing or also just to dip your barbeque chicken in it so we're gonna try this one out and let you know how did we like it I'm cute diet we kind of starting to experience a little constipation we're gonna make a completely separate video about that topic and that problem but we were really looking for some great key or fiber supplement they didn't have the one we want it so we kind of had to go with this amazing quest bars they are I have like six of them I got cinnamon roll I got chocolate peanut butter I got the s'mores and chocolate chip cookie dough and another s'mores because my darling doesn't want to share it with me so they claim they have just four grams net carbs and 14 grams of fiber you should kind of consume about 30 grams or 25 to 30 grams of fiber a day and on keto diet it's sometimes really hard to knit so this baby is gonna help it and it's a nice treat or dessert we ordered our Akito fiber a supplement they didn't have it in stock so it's gonna come next week we're gonna test it out for you and then let you know how'd it work and how did we like it and that's it for today's grocery haul alright guys so we had a lot of running around shopping keto holing and I am just a little hungry from that and I'm just gonna have two hard-boiled eggs with some little pepper and some slices of Cabasa and I like to put them together like this that's good that's yummy we also got this published sodas there are no artificial sweeteners and they are good if you're just tired of drinking plain water it's a nice change in those are grapefruit they also good with vodka but you know how it goes I'm not hungry yet for a snack so I'm just making some coffee and the whipping cream skies are gonna be my snack so we also bought ourselves some soccer balls so we thinking about getting some little exercise and chasing the ball it's actually like this multi-purpose ball you can use it even for like a volley ball so we're gonna have some fun if it ever stops raining guys you've heard the word shish kebab in today's video a lot and that's because I'm gonna be making some for tonight so I have 250 grams of beef i cubed it and i make a little marinade using some pepper some liquid smoke some extra-virgin olive oil some onion powder a little bit of sugar-free honey barbecue sauce and some soy sauce and I just placed it in I'm gonna mix it up and put it in the fridge for about three hours before I'm ready to do the shish kebabs okay so the meat is in the fridge and now I just prepared all the veggies which is gonna go on my gosh kabob I chopped some zucchinis some mushrooms I have some three color bell peppers and what else we have here our red onion I just put some our extra virgin olive oil in there I'm gonna use a little bit of pepper and some Oregon leaves and mix it all up I'm gonna let it chill until we're ready to assemble turkish kebab and grill so all the flavors okay and this is how it looks like all put together I use some little cherry tomatoes and this is a beautiful rainbow color shish kebab so we are ready to put them on the ground okay guys this is the dinner looking for 1840 amazing the raw red this shish kebab like tell them it was so okay it was so good way I wanted to make it really pretty that's why Miz is like a rainbow thing but I'm gonna show you in another video that if you wanted to make it more functional we will actually want to put the meat with the tomatoes because they cook the fastest and then the vegetables on a separate shish kebab because the zucchini were a little tender still and the meat almost overcooked we still enjoyed it it looked pretty it's great for my Instagram pictures but next time and how you want to make it is really separate them for you know how fast everything cooks now it's time to have a little dessert for today's dessert we have some strawberries and blueberries from our previous keelhaul which you can go and watch after this video and I'm just gonna top it with some heavy whipping cream and maybe a little lillies chocolate and that's gonna be it for today I might throw some flax seeds on she's a little more fiber than the flax seeds yeah or chia seeds as well is the poopy guy right yeah amazing dessert if you love fruit and you're missing fruit on Keo diet definitely get yourself some berries and put some whipping cream on it a lot of chocolate or even nuts or a little peanut butter whatever you prefer it's amazing dessert well I'm gonna wrap up today's video so let's do the most important thing day 19 of this 30 days keto diet transformation challenge is ova thank you guys so much for watching today's video I hoped you liked it and you to find some inspiration and some good keto meals ideas if you did give it a thumbs up and don't forget to subscribe because we still have 11 days to go so do not miss it and until then good night