Summer Cucumber Salad

Rating: 5 out of 5.

This is one of my favorite summer salads, it’s a fresh and easy salad that comes together fast. If you have a garden you probably have all the ingredients you need right outside.


Ingredients: ⠀
2 small cucumbers, peeled and sliced thin ⠀
1/2 large red onion, sliced thin⠀
1 tomato, sliced julienne⠀
3 tbsp white vinegar, divided⠀
1/4 tsp salt⠀
pepper to taste⠀

Directions: ⠀
In a mixing bowl, combine the cucumbers, red onion, 2 tbsp vinegar and the salt. Mix well and let sit in the fridge for 1 hour. ⠀
Next, drain the liquid from the cucumber mix. In a small bowl mix the remaining 1 tbsp vinegar and 3 tbsp mayonnaise. ⠀
Add the tomatoes and mayonnaise dressing to cucumber and onions. Stir well to combine and allow to marinate for another hour in refrigerator. ⠀
Serve cold and enjoy! ⠀
For more delicious whole food recipes check out the link in bio…⠀

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Weekly Food Journal 4/19/20 – 4/25/20

SUNDAY 4/19/20

  • my Meatballs recipe made into a loaf, no cream sauce, 621 calories, 3g net carbs, 45g fat, 50g protein
  • 1 lb scallops, 320 calories, 4g net carbs, 4g fat, 68g protein
  • beef and cheese bowl, 391 calories, 0g net carbs, 28g fat, 32g protein
  • 2 glasses cabernet, 8g net carbs, 0g fat, 0g protein

Nutrition Totals for Day: 1576 calories, 14g net carbs, 77g fat, 150g protein

Monday 4/20/20

  • 4 eggs, 1 tbsp butter, 1/4 cup whipping cream, 582 calories, 2g net carbs, 52g fat, 24g protein
  • left over meatball loaf, 621 calories, 3g net carbs, 45g fat, 50g protein
  • 8 oz. filet mignon with 8 oz shrimp, 450 calories, 0g net carbs, 10g fat, 88g protein
  • Keto snack mix from Costco, 170 calories, 2g net carbs, 15g fat, 7g protein

Nutrition Totals for Day: 1822 calories, 7g net carbs, 121g fat, 169g protein

Tuesday 4/21/20

  • 4 fried eggs, 280 calories, 0g net carbs, 20g fat, 24g protein
  • leftover meatballs loaf recipes, 621 calories, 3g net carbs, 45g fat, 50g protein
  • ground beef and cheddar bowl with bacon, 791 calories, 0g net carbs, 65g fat, 44g protein
  • 12 oz. cooked shrimp, 337 calories, 1g net carbs, 1g fat, 82g protein

Nutrition Totals for Day: 2028 calories, 3g net carbs, 131g fat, 199g protein

Wednesday 4/22/20

  • 4 eggs with 3 tbsp butter, 585 calories, 0g net carbs, 55g fat, 24g protein
  • 1/3 lb beef burger with 1 slice cheddar, 340 calories, 0g net carbs, 22g fat, 32g protein
  • Chocolate Chip Vanilla Whip, 556 calories, 10g net carbs, 51g fat, 13g protein

Nutrition Totals For Day: 1482 calories, 10g net carbs, 127g fat, 70g protein

Thursday 4/23/20

  • 4 eggs with 3 tbsp butter, 585 calories, 0g net carbs, 55g fat, 24g protein
  • Chicken and Broccoli Casserole, 537 calories, 5g net carbs, 32g fat, 51g protein
  • Chocolate Chip Vanilla Whip, 556 calories, 10g net carbs, 51g fat, 13g protein

Nutrition Totals for Day: 1679 calories, 15g net carbs, 137g fat, 89g fat

Friday 4/24/20

  • 4 eggs with 3 tbsp butter, 585 calories, 0g net carbs, 55g fat, 24g protein
  • Chicken and Broccoli Casserole, 537 calories, 5g net carbs, 32g fat, 51g protein
  • Half Pound Burger with Pub Sauce, 944 calories, 2g net carbs, 75g fat, 61g protein

Nutrition Totals for Day: 2067 calories, 7g net carbs, 161g fat, 137g protein

Saturday 4/25/20

  • 4 eggs with 3 tbsp butter, 585 calories, 0g net carbs, 55g fat, 24g protein
  • Nashville Hot Wings, 1/2 serving, 342 calories, 0g net carbs, 25g fat, 27g protein
  • 8 oz filet mignon with iceburg lettuce wedge, ranch dressing, 370 calories, 5g net carbs, 21g fat, 37g protein
  • 1 small avocado, 227 calories, 2g net carbs, 21g fat, 3g protein
  • 2 glasses cabernet, 244 calories, 8g net carbs, 0g fat, 0g protein

Nutrition Totals for Day: 1768 calories, 15g net carbs, 122g fat, 91g protein

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Nashville Hot Chicken Wings

Makes 4 servings, Nutrition Info Per Serving: 685 calories, 50g fat, 54g protein, 0g net carbs

Ingredients:

  • 2 lbs chicken wings
  • 2 tbsp butter
  • 2 tbsp lard
  • 2 tsp cayenne pepper
  • 1 tbsp Swerve brown sugar
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Directions:

  • Heat air fryer to 400 degrees
  • Add chicken and cook for approximately 20-22 minutes, flipping half way through
  • While wings are cooking make the sauce, heat a small sauce pan over low-medium heat. Add the lard and butter and melt, add in the remaining ingredients and whisk until well combined and sugar has melted.
  • Remove cooked wings from air fryer and place in a large mixing bowl, pour the sauce over the wings and stir to combine. Use extra sauce for dipping!

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Chicken and Broccoli Alfredo

Makes 4 servings, nutrition info per serving: 443 calories, 3g net carbs, 26g fat, 44g protein

Ingredients:

  • 1 lb cooked, shredded chicken breast
  • 2 broccoli crowns, cut into spears
  • 2 tbsp butter
  • 1/2 cup heavy whipping cream
  • 3/4 cup grated parmesan cheese
  • 1 clove crushed garlic
  • 2 tbsp fresh parsley, or 1 tbsp dried parsley

Directions:

  • Steam broccoli until tender, combine in a large mixing bowl with cooked chicken and stir together
  • In a small sauce pan over medium heat, heat butter and heavy cream until hot but not simmering, whisk in parmesan cheese, garlic, and parsley and keep whisking until sauce is smooth and cheese has melted.
  • Pour sauce into the chicken and broccoli mixture, stir to combine and coat evenly.
  • Serve and enjoy!

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Chile Breakfast Bake

Makes 4 servings, Nutrition Info Per Serving: 406 calories, 4g net carbs, 35g fat, 17g protein

Ingredients:

  • 4 eggs
  • 3/4 cup heavy cream
  • 1-7oz. can diced green chile, drained
  • 1.5 cups shredded cheddar or pepper jack cheese
  • 1 large fresh jalapeno , sliced
  • 4 tbsp salsa

Directions:

  • Preheat oven to 400 degrees F
  • Grease a small casserole dish
  • In a medium bowl, whisk together the eggs and cream. Add the chile peppers and 1 cup of cheese, whisk to combine. Pour into greased casserole dish and top with remaining 1/2 cup cheese.
  • Bake for 15 minutes, top with sliced jalapeno, and then bake for 25 minutes more, or until knife inserted in center comes out clean.
  • Top with salsa

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Chocolate Fluff

Makes 6 servings, Nutrition Info Per Serving: 458 calories, 6g net carbs, 41g fat, 12g protein

Ingredients:

  • 8 oz. cream cheese
  • 2 cups heavy cream
  • 2 scoops chocolate or vanilla protein powder, I use Quest brand
  • 1/4 cup powdered Swerve
  • 1/4 cup unsweetened cocoa powder
  • optional add in 1/3 cup sugar free chocolate chips, Lily’s or ChocZero brand

Directions:

  • Put all ingredients, in a large mixing bowl. Using a hand mixer with a whip attachment, whip until well mixed and fluffy.
  • Stir in chocolate chips if using. Refrigerate for 60 minutes. You can enjoy this right away, but it is best chilled.

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Simple Sausage and Peppers

Makes 4 servings, Nutrition Info Per Serving: 508 calories, 7g net carbs, 41g fat, 25g protein

Ingredients:

  • 1 lb ground mild italian sausage
  • 3 large bell peppers, your choice
  • 1/2 large white onion
  • 1/4 cup parmesan cheese

Directions:

  • Chop bell peppers and onion into large chunks
  • heat a large fry pan over medium high heat, add the sausage and cook until browned, remove to a paper towel lined plate
  • Drain fat from fry pan, reserving approximately 2 tbsp of fat
  • Add the bell peppers, cook until starting to soften, next add the onion and continue to cook until peppers and onions are crisp tender
  • Return the sausage to fry pan, add the parmesan cheese and stir to evenly combine
  • Serve and enjoy!

Keto Cheesecake

Makes 16 servings, Nutrition Info Per Serving: 439 calories, 4g net carbs, 43g fat, 10g protein

This is an adaption of a cheesecake recipe I wrote down years ago, it makes a lot. This will freeze very well, great for breakfast too!

Ingredients:

Crust

  • 12 oz bag brazil nuts, or almonds can be used (2 cups)
  • 4 tbsp unsalted butter, melted
  • 2 tbsp brown sugar Swerve

Filling

  • 40 oz. cream cheese, softened
  • 1.25 cup powdered Swerve
  • 1/2 cup sour cream
  • 2 tsp lemon juice
  • 2 tsp vanilla
  • 2 egg yolks
  • 6 eggs

Directions:

For Crust

  • Pre heat oven to 350 degrees
  • Spread brazil nuts (or almonds) on a baking sheet and bake for 10 minutes, remove from oven and allow to cool
  • Add nuts to a food processor and pulse until nuts are evenly ground, add the melted butter and brown sugar. Pulse again until well combined.
  • Line the bottom of a 9″ springform pan with parchment, press the crust mixture evenly into the bottom of the pan. Place in the refrigerator.

For the Filling

  • Increase oven heat to 500 degrees F
  • In a large mixing bowl, beat the cream cheese until smooth. Next add the vanilla, lemon juice, and powdered Swerve, beat until well combined.
  • Add 1 egg yolk and 3 eggs, beat until incorporated, scraping sides down as you go. Add the remaining egg yolk and eggs, beat until incorporated.
  • Remove crust from refrigerator, carefully pour the filling into the pan.
  • Place the springform pan on a baking sheet and place in oven, bake for 10 minutes, then reduce heat to 200 degrees and bake for 90 minutes.
  • DO NOT OPEN THE DOOR
  • The cheesecake will look soft in the center, allow to cool to room temperature, run a knife around the outside of the cheesecake, then place in refrigerator to chill for atleast 4 hours. This will freeze very well also.

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Food Journal Week of 3/29/20 – 4/4/20

Sunday 3/29/20

  • 2 ingredient pancakes – 171 calories, 1g net car, 15g fat, 8g protein
  • Quest cookie dough protein bar – 200 calories, 4g net carbs, 9g fat, 21g protein
  • Keto snack mix from Costco, 1/4 cup – 170 calories, 2g net car, 15g fat, 7g protein
  • pork spare ribs, 4 ribs – 556 calories, 0g carbs, 42g fat, 41g protein
  • Beef tenderloin, 8oz. – 477 calories, 0g carbs, 20g fat, 69g protein
  • 2-5oz. glasses Pinot Noir – 242 calories, 7g net carbs, 0g fat, 0g protein

Sunday Nutrition Totals: 1816 calories, 14g net carbs, 102g fat, 146g protein

Monday 3/30/20

  • Fasted until dinner
  • leftover beef tenderloin, 8 oz. -477 calories, 0g net carbs, 20g fat, 69g protein

Tuesday 3/31/20

  • 4 eggs with 2 tbsp butter – 483 calories, 0g net carbs, 43g fat, 42g protein
  • forgot my lunch at home, double cheeseburger, no bun with a side of coleslaw from Culvers – 760 calories, 13g net carbs, 71g fat, 41g protein
  • Cauliflower fried rice – 368 calories, 8g net carbs, 20g fat, 32g protein

Tuesday Nutrition Totals: 1612 calories, 21g net carbs, 134g fat, 97g protein

Wednesday 4/1/20

  • protein shake – 160 calories, 2g net carbs, 3g fat, 30g protein
  • Lettuce wrap with ham, provolone, and mayo – 380 calories, 0g net carbs, 31g fat, 28g protein
  • Egg Drop Soup – 103 calories, 0g net carbs, 5g fat, 13g protein
  • Cheeseburger Casserole Wraps – 497 calories, 4g net carbs, 32g fat, 41g protein
  • Fitvine Cabernet, 4 glasses – 475 calories, 17g net carbs, 0g fat, 0g protein

Wednesday Nutrition Totals: 1615 calories, 23g net carbs, 72g fat, 112g protein

Thursday 4/2/20

  • 2 eggs with butter and 1 cup broccoli – 273 calories, 4g net carbs, 22g fat, 15g protein
  • leftover Cheeseburger Casserole Wraps – 497 calories, 4g net carbs, 32g fat, 41g protein
  • Amazing Pepper Jack Burger – 464 calories, 0g net carbs, 31g fat, 41g protein

Nutrition Totals for Day: 1233 calories, 8g net carbs, 85g fat, 98g protein

Friday 4/3/20

  • 2 eggs with butter and 1 cup broccoli – 273 calories, 4g net carbs, 22g fat, 15g protein
  • Egg Drop Soup, 2 servings – 207 calories, 0g net carbs, 11g fat, 25g protein
  • last of the Cheeseburger Casserole Wraps – 497 calories, 4g net carbs, 32g fat, 41g protein
  • Amazing Pepper Jack Burger – 464 calories, 0g net carbs, 31g fat, 41g protein

Friday Nutrition Totals: 1440 calories, 8g net carbs, 96g fat, 123g protein

Saturday 4/4/20

  • 4 eggs with butter and 1/4 cup bacon crumbles – 624 calories, 0g net carbs, 55g fat, 30g protein
  • Cabbage and Beef Skillet – 227 calories, 5g net carbs, 10g fat, 26g protein
  • Egg Drop Soup, 2 servings – 207 calories, 0g net carbs, 11g fat, 25g protein
  • 3 squares Lindt 90% dark chocolate – 180 calories, 5g net carbs, 17g fat, 3g protein

Saturday Nutrition Totals: 1238 calories, 10g net carbs, 92g fat, 85g protein

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Beef and Cabbage Skillet

Makes 4 servings, Nutrition Totals Per Serving: 227 calories, 5g net carbs, 20g fat, 26g protein

Ingredients:

  • 1 lb ground beef, 85% lean
  • 1 medium onion, chopped
  • 14 oz crushed tomatoes
  • 16 oz. bag coleslaw mix
  • 1/2 cup water
  • 1/2 cup sour cream
  • salt and pepper to taste

Directions:

  • Heat a large deep skillet, with a lid, over medium high heat. Add the ground beef and onion. Cook until beef is no longer pink and onion is soft.
  • Stir in the crushed tomatoes, then add the coleslaw mix and 1/2 cup water. Stir to combine well, reduce heat to medium-low, cover and simmer for approximately 20 minutes. Stirring occasionally
  • Remove from heat and stir in sour cream, add salt and pepper to taste.

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Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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