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 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!

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