Roasted Broccoli with Shallots

Makes 4 servings, Nutrition Info Per Serving: 183 calories, 5g net carbs, 15g fat, 5g protein

Ingredients:

  • 3 medium broccoli crowns, cut into florets
  • 2 shallots mined, or 2 tbsp air dried shallots
  • 1/4 cup avocado oil
  • 3 tbsp grated parmesan
  • 1 tsp seasoned salt

Directions:

  • Preheat oven to 375 degrees F
  • In a large mixing bowl combine the broccoli and avocado oil, stir to coat evenly.
  • Next, add the seasoned salt, shallots, and parmesan. Stir to combine.
  • Line a sheet pan with parchment paper, evenly distribute the broccoli on the sheet pan. Bake for approximately 35-40 minutes until broccoli is tender.

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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.

Egg Drop Soup

Makes 4 Servings, Nutrition Info Per Serving: 103 calories, 0g net carbs, 5g fat, 13g protein

Ingredients:

  • 24 oz. chicken bone broth, I use Golden Ladle brand from Costco. You can also use chicken broth in place of the bone broth.
  • 4 eggs, beaten
  • 1 tsp seasoned salt

Directions:

  • Heat bone broth in saucepan over medium heat until just starting to boil, slowly pour the beaten eggs into the broth, swirling the broth as you are pouring.
  • Remove from heat, stir in the seasoned salt 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.

Cheeseburger Casserole Wraps

Makes 4 Servings, Nutrition Info Per Serving: 497 calories, 4g net carbs, 32g fat, 41g protein

This recipe can be eaten 2 different ways, either as a casserole or as a wrap. I prefer as a wrap, takes just like a cheeseburger!

Ingredients;

  • 8 slices bacon, divided
  • 1 lb ground beef, 80% lean
  • 1tsp seasoned salt
  • 1/4 cup chopped onion
  • 1 egg, beaten
  • 2/3 cup no sugar ketchup, I use Heinz No Sugar Added
  • 3/4 cup shredded cheddar
  • 4 romaine leaves

Directions:

  • Preheat oven to 350 degrees F
  • In a large skillet, cook bacon until crisp. Remove to a paper plate and chop into pieces.
  • Drain the grease from the skillet, next add the ground beef and diced onion. Cook until beef is browned, drain the grease.
  • Stir in the egg, 2/3 cup ketchup and half of the chopped bacon.
  • Pour the meat mixture into a small casserole dish, top with the shredded cheese and remaining bacon.
  • Bake for 15- 20 minutes, until cheese is melted.
  • If making into a wrap, spoon an even amount into the 4 romaine leaves 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.

Bacon and Onion Scallops

Makes 2 servings, Nutrition Info Per Serving: 325 calories, 5g net carbs, 13g fat, 45g protein

Ingredients:

  • 1 lb sea scallops , dried
  • 8 slices bacon
  • 1/2 cup diced onion

Directions:

  • In a large skillet over medium heat, fry bacon until just crispy. Remove bacon to a paper towel lined plate and chop. Drain grease reserving approximately 3 tbsp in the pan. Add the onions and cook until and just starting to brown, add the scallops and cook for 4 minutes, flip scallops and cook an additional 4 minutes or until cooked through. Scallops cook fast!
  • Plate scallops and top evenly with the onions and chopped bacon. Season with salt and pepper 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.

Food Journal Week of 3/22/20 – 3/28/20

Sunday 3/22/20

  • Hearty Vegetable Soup – 90 calories, 15g net carbs, 1g fat, 4g protein
  • Bacon and cheddar scramble – 691 calories, 2g net carbs, 57g fat, 42g protein
  • low carb pancakes – 14g net carbs, 18g fat, 15g protein
  • Wing Stop Plain wings, 8 wings – 560 calories, 0g net carbs, 32g fat, 60g protein
  • 2 glasses Cabernet – 244 calories, 8g net carbs

Nutrition Info Totals for Sunday: 1873 calories, 39g net carbs, 107g fat, 121g protein

Monday 3/23/20

  • High Fat Pumpkin Shake – 305 calories, 8g net carbs, 28g fat, 7g protein
  • 4 eggs with 2 slices bacon – 355 calories, 0g net carbs, 26g fat, 29g protein
  • Keto Meatloaf – 510 calories, 3g net carbs, 33g fat, 46g protein

Nutrition Totals for Monday: 1170 calories, 12g net carbs, 87g fat, 83g protein

Tuesday 3/24/20

  • High Fat Pumpkin Shake – 305 calories, 8g net carbs, 28g fat, 7g protein
  • 4 eggs with 2 slices bacon- 355 calories, 0g net carbs, 26g fat, 29g protein
  • 16oz. scallops with 5 slices bacon from Butcher Box – 507 calories, 5g net carbs, 18g fat, 82g protein

Nutrition Totals for Tuesday: 1168 calories, 13g net carbs, 72g fat, 118g protein

Wednesday 3/25/20

  • Quest Chocolate Chip Cookie Dough Protein Bar – 4g net carbs, 9g fat, 21g protein
  • High Fat Pumpkin Shake, 1/2 serving- 153 calories, 4g net carbs, 14g fat, 3g protein
  • Double Whopper with no bun from Burger King – 720 calories, 8g net carbs, 59g fat, 44g protein

Nutrition Totals for Wednesday – 1073 calories, 16g net carbs, 82g fat, 68g protein

Thursday 3/26/20

  • Large Coffee with 2 tbsp mct oil and 1/3 cup heavy cream, blended – 499 calories, 3g net carbs, 55g fat, 0g protein
  • Eggs Bathed In Butter – 515 calories, 0g net carbs, 50g fat, 18g protein
  • Arby’s half pound roast beef, no bun – 410 calories, 2g net carbs, 26g fat, 41g protein

Nutrition Totals for Thursday: 1424 calories, 2g net carbs, 26g fat, 41g protein, 410 calories

Friday 3/27/20

  • Premier Protein Shake – 160 calories, 3g net carbs, 3g fat, 30g protein
  • 2 chicken patties with mayo and cheddar – 643 calories, 6g net carbs, 43g fat, 54g protein
  • Salsa Eggs – 277 calories, 3g net carbs, 21g fat, 19g protein
  • keto snack mix from Costco with premier protein shake – 330 calories, 4g net carbs, 18g fat, 37g protein

Nutrition Totals for Friday: 1869 calories, 14g net carbs, 130g fat, 160g protein

Saturday 3/28/20

  • Quest Chocolate Chip Cookie Dough Protein Bar – 200 calories, 4g net carbs, 9g fat, 21g protein
  • 2 Ingredient Pancakes – 171 calories, 1g net carbs, 15g fat, 8g protein
  • keto snack mix from Costco – 170 calories, 2g net carbs, 15g fat, 7g protein
  • Pork spare ribs, 4 ribs – 556 calories, 0g net carbs, 42g fat, 41g protein
  • Premier protein shake – 160 calories, 2g net carbs, 3g fat, 30g protein

Nutrition Totals for Saturday: 1257 calories, 9g net carbs, 85g fat, 107g protein

Looking for simple and delicious low carb recipes? Check out my recipes page by clicking below.

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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.

2 Ingredient Pancakes

Makes 16 pancakes, Nutrition Info for 4 pancakes: 171 calories, 1g net carb, 15g fat, 8g protein

Ingredients:

  • 4 eggs
  • 4 oz. cream cheese

Directions:

  • Add eggs and cream cheese to a blender, blend until smooth
  • Heat a skillet over low-medium heat, spray with cooking oil or butter.
  • Drop 2 tbsp pancake mix into the pan, they will be very thin.
  • Cook just like regular pancakes until the top starts to bubble, flip and cook until bottom is browned. Repeat with remaining mixture.
  • Stack them high and top with sugar free syrup and butter! Or use as a crepe and fill with cream cheese and berries.

High Fat Pumpkin Shake

Makes 4 servings, Nutrition Info Per Serving: 305 calories, 8g net carbs, 28g fat, 7g protein 81% FAT / 9% PROTEIN / 10% CARBS

Ingredients:

  • 1 – 15oz can pumpkin puree
  • 1 cup heavy cream
  • 4 pastured eggs
  • 3 tbsp powdered Swerve
  • 1 tsp pumpkin pie spice
  • 2 cups water

**IMPORTANT** – THIS RECIPE CONTAINS RAW EGGS, THEY CAN BE OMITTED FROM THE RECIPE IF CONSUMING RAW EGGS IS A CONCERN FOR YOU***

Directions:

  • Combine all ingredients in a blender, blend until smooth. Refrigerate until chilled.
  • TIP: these freezer very well, just thaw the night before and you have a fast breakfast ready to go!

For more delicious recipes, check out my recipes page by clicking image below.

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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.

Low Carb Pancakes

This recipe is a little higher in carbs than I normally make. Great for a post workout breakfast!

Makes 6 pancakes, 2 pancakes per serving , Nutrition Info Per Serving: 385 calories, 19g net carbs, 23g fat, 20g protein 58% FAT / 22% PROTEIN / 20% CARBS

Ingredients:

Directions:

  • In a blender, combine the eggs, vanilla, and water. Blend until smooth.
  • Add the rest of the ingredients and blend until well combined.
  • Spray a large fry pan with cooking oil and heat over medium low heat. With a soup ladle, pour 2 portions of batter onto the skillet, the batter is thick so spread evenly as needed.
  • Cook until small bubbles form on top, flip each pancake. Once fully cooked transfer to plate. Repeat with remaining batter.
  • Serve with butter and sugar free maple syrup, I use Lakanto brand.

For more delicious recipes, visit my Recipes page by clicking below:

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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 3/15 – 3/21

Sunday 3/15/20

  • Chocolate Chip Vanilla Whip – 556 calories, 10g net carbs, 51g fat, 13g protein
  • Click to view recipe
  • Parmesan Marinara Chicken – 414 calories, 2g net carbs, 22g fat, 52g protein
  • click to view recipe
  • Corned beef and cabbage dinner – 443 calories, 14g carbs, 16g fat, 57g protein
  • Marinara Baked Eggs – 167 calories, 1g net carbs, 13g fat, 12g protein
  • click to view recipe

Nutrition Totals for Sunday: 1581 calories, 27g net carbs, 101g fat, 135g protein

Monday 3/16/20

  • Parmesan Marinara Chicken – 414 calories, 2g net carbs, 22g fat, 52g protein
  • Corned Beef leftovers, 6 oz. – 245 calories, 2g net carbs, 11g fat, 36g protein
  • McDonalds double quarter pounder with cheese and mayo – 777 calories, 4g net carbs, 64g fat, 45g protein
  • click to view post
  • Hot and Sour soup from local chinese restaurant – 182 calories, 18g net carbs, 6g fat, 12g protein

Nutrition Information for Monday: 1618 calories, 25g net carbs, 101g fat, 146g protein

Tuesday 3/17/20

  • 4 eggs, fried with 1 serving Marinara Baked Eggs – 447 calories, 1g net carb, 33g fat, 36g protein
  • McDonalds double quarter pounder with cheese, mayo added – 777 calories, 4g net carbs, 64g fat, 45g protein
  • 10oz shrimp with 1/4 cup Raos Alfredo sauce – 381 calories, 3g net carbs, 10g fat, 71g protein
  • 2 – 5oz. glasses Pinot Noir – 242 calories, 7g net carbs, 0g fat, 0g protein
  • click to view

Nutrition Totals for Tuesday: 1847 calories, 15g net carbs, 106g fat, 153g protein

Wednesday 3/18/20

  • Meat Lovers Skillet – 713 calories, 2g net carbs, 59g fat, 42g protein
  • click to view recipe
  • 14oz. shrimp with 1/4 cup Raos alfredo sauce, 1 oz shredded mozzarella – 583 calories, 3g net carbs, 17g fat, 104g protein
  • Quest Cookies N Cream Protein Bar

Nutrition Totals for Wednesday: 1496 calories, 10g net carbs, 84g fat, 167g protein

Thursday 3/19/20

  • Meat Lovers Skillet – 713 calories, 2g net carbs, 59g fat, 42g protein
  • Arbys half pound roast beef, no bun – 410 calories, 2g net carbs, 26g fat, 41g protein
  • Arbys half pound roast beef, no bun topped with mozzarella cheese – 500 calories, 3g net carbs, 33g fat, 47g protein

Nutrition Totals for Thursday: 1623 calories, 7g net carbs, 118g fat, 130g protein

Friday 3/20/20

  • Burger King double stacker – 720 calories, 3g net carbs, 54g fat, 54g protein
  • 1 bottle Cabernet – 610 calories, 19g net carbs, 0g fat, 0g protein

Nutrition Totals for Friday 3/20/20: 1330 calories, 22g net carbs, 54g fat, 54g protein

Saturday 3/21/20

  • 3 eggs, fried, with 2 tbsp cream cheese – 299 calories, 1g net carbs, 24g fat, 20g protein
  • Hearty Vegetable Soup – 90 calories, 15g net carbs, 1g fat, 4g protein
  • click to view recipe
  • 10oz. New York Strip steak from Butcher Box – 650 calories, 16g fat, 69g fat, 82g protein
  • click to view post

Nutrition Totals for Saturday: 1039 calories, 16g net carbs, 69g fat, 82g protein

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FOR MORE GREAT KETO AND LOW CARB RECIPES, CHECK OUT MY RECIPES PAGE, CLICK IMAGE BELOW TO VIEW


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.

Meat Lover Skillet



Makes 4 servings, Nutrition Info Per Serving: 713 calories, 2g net carbs, 59g fat, 42g protein 75% FAT / 24% PROTEIN / 1% CARBS

Ingredients:

  • 1 package breakfast sausage links (14 links)
  • 10 slices bacon
  • 10 eggs, beaten
  • 6 oz. cubed cheddar cheese

Directions:

  • Heat a large skillet over medium high heat, add bacon and cook until crisp. Remove bacon, drain grease leaving approximately 1-2 tbsp in the pan.
  • Add the sausage links, fry until nicely browned and cooked through. Remove from pan to a plate with the bacon.
  • Next, add the beaten eggs into the pan. While eggs are cooking cut the bacon and sausage into chunks. I find using a kitchen scissors is fast and easy.
  • Once eggs are cooked, add in the bacon, sausage, and cheddar cubes. Stir until well combined and cheese is starting to melt.
  • 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.

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