I don’t go to the gym. I just walk 10,000 steps at home while fasting. Fasting is usually an 18/6 but this week I had a 4 hour eating window. During my eating window, I eat 2 keto meals and sometimes a keto dessert.
Keto banana pudding
1 box banana cream sugar free Jell-o brand, 16 oz 4% milk fat cottage cheese, 1.5 scoops wow butter or peanut butter, and optional 1/4 cut up banana. 6 servings with 2 big spoonfuls a serving.
– [ ] Monday Keto jambalaya
1 lb ground beef
3 links of Johnsonville New Orleans adouille smoked sausage or similar
1 red bell pepper
1 green bell pepper
2 small garlic cloves or one big
1 -2 cups of beef bone broth
Cajun seasonings take around skillet 2-3 times
Salt and pepper take it around skillet once
Make 2 bags of cauliflower rice or a spaghetti squash in microwave to add to skillet once done.
Put the ground beef, cut up sausage, onion and bell peppers in skillet on 3-5 heat or medium. Cook until meat is done. Drain. Add meat back to the pan with garlic spices and beef bone broth. Bring to light boil on medium then reduce to medium low for 10-15 minutes covered add cooked rice or noodles made in the microwave. To make spaghetti squash clean it, make cuts all around, put on plate, microwave 5 min turn squash repeat total 15-20 min. Cool, Cut open take out seeds, n use fork to get out noodles. 5 servings
And keto Cabbage sausage bacon alfrado
1 cup of heavy cream, 1 head of cabbage cut up, 1 stick of butter cut into 4s, salt/pepper/garlic around baking dish, 1 stick cream cheese cut into 4s, top with other half of pre cooked sausage. Bake at 400 for 30 minutes. Top with mozzarella cheese and bacon bits bake 10 more min uncovered or until cheese is melted. 4 servings
– [ ] Tuesday leftovers
– [ ] Wednesday
Keto or low carb roast
3 lb roast
Small bag of baby carrots
10 small red skin potatoes (5 big) or 4 radishes (keto option) cut up
1 yellow onion cut up
1 cup bone broth
Add everything to crockpot cook on high for 4.5 hours or low for 8 hours
To make into keto vegetable soup (before cooking the roast I like to cut up the carrots to bite size pieces) leave on high, remove n cut up roast, put back into crockpot, 1 can of tomato paste , 1 can of tomatoes save half can from next meal, can of green beans, tsp keto sugar, and remainder box of broth. Cook for 30 min. Note: this is very heavy in a crockpot so you might want to make in a normal pot if the family isn’t going to eat it soon. 6 servings there wasn’t enough room to add 1/2 can tomatoes or 1/2 tomato paste to try to use with bell pepper meal so I’m going to do the full cans for that other meal.
Keto Bell pepper stuffed recipe (skip to 1:40) cut up 3 large bell peppers to bite size before baking. 1lb beef, 1 lb sausage. 2 scoops tomato paste rest goes to vegetable soup. 1/2 can diced tomatoes rest goes to veg soup. 1/2 red onion rest for soup. Italian seasoning, parsley, salt, pepper, Use 1/2 cup cream cheese instead of goat cheesehttps://youtu.be/rMJXNMFnp2E 4 servings. It’s actually going to be full can tomatoes n paste bc I don’t want to waste food.
– [ ] Thursday leftovers
– [ ] Friday leftovers and
https://www.instagram.com/reel/CtKHSsXMm3h/?igshid=NjZiM2M3MzIxNA== keto sausage spaghetti meal add spaghetti squash and extra spaghetti sauce to make it more filling bake at 400 F for 40 min
– [ ] Saturday leftovers and
Keto hot brown – to make the bottom layer: cup coconut flour, 1 tsp flaxseed meal, 2 tsp baking powder, 4 eggs, 1 cup shredded cheese (don’t melt!), 1/2 cup avocado oil. Mix flour, meal, n baking powder. Mix in avocado oil. Then mix in 4 eggs. Finally, mix in shredded cheese. Grease 9 by 13 baking dish. Flattening out the mixture like a crust. Bake at 400 degrees for 15 minutes.
While this is cooking, make the sauce. In a skillet, add 1.5 tbs butter, 2 cups heavy cream, 3/4 cup nutritional yeast. Bring to boil reduce to simmer for 10 min stirring often so it doesn’t stick. Turn off top with pinch of dried nutmeg, salt n pepper, dash of Paprika n parsley. Stir. In the baking dish after letting cool 5 min, top with shredded cooked rotisserie chicken. 1 can of drained diced tomatoes. 5 cooked cut up bacon slices, and sauce. Bake for 12 min. Remove top with Mexican blend cheese bake for 5-10 min until cheese is melted and golden. 5 servings
– [ ] Sunday leftovers and salmon TV dinner from Meijer
Check the comments for what I plan on doing this week.