Little Miss Keto

Never underestimate the importance of small steps...

Marry Christmas and a happy new year!!! 🎆❤️

A reminder.. 🥰✨

✨Tip ✨
Prep your meals for the week!!




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For everyone who feels overwhelmed with all the information... Start small.

The important thing is that you are starting!!




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Have a sweet day!! 🥰😋

Hello everyone ☺️
A few more ideas for you ❤️

Summer is here!!!
☀️😎🤩🥳🥳🥳

Make sure you drink A LOT!!!

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Need some more ideas?...

Have a great weekend 😍

Hi friends!!
Here are some ideas to help you stay keto..

Have a great week 😘

The wonderful weekend is here again 🥳🤩🥰

Go out and enjoy life!!
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Hi everybody!!

Who's up for a challenge?...

This Sunday is the first of May
Summer is coming....

Just imagine - in 4 short weeks, you can make a big difference in the way you feel!!

Think about it....
And start this coming Sunday!!😊

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Good morning everyone ☺️

Another idea that can help with motivation...

Have a great weekend!! 🌺🌺



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Everything chaffel sandwich:

1 large egg 🥚
1 TSP coconut flour 🥥 (or other keto friendly flour)
1 TSP everything bagel seasoning 🧂
1/2 cup shredded mozzarella 🧀 (or melty cheese of choice)

Combine first 3 ingredients, mix well
Fold in cheese.

Put half of mixture in heated, greased mini waffle maker.
Cook for ~3 minutes
Repeat for other half of mixture

Put 1 sausage patty on the bottom chaffel 🍖
Top with cheese 🧀 (I used tops brand thin swiss. 1 serving)
Top with other chaffel.

Microwave for 30 seconds and enjoy!

600 calories
33 grams protein
50 grams fat
6 net carbs

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A reminder before the weekend...

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Hello KETO and low carb friends!!

Here's a cute idea for a snack box 😍

Enjoy the weekend and have a great week!!

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Always read the labels!!
Hidden sugar is everywhere...




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Always remember - it's NOT "only" 1 LB!!!!




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MMMM....
CHEESE 😋....

!!!
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There are a lot of KETO styles...
The important thing is to find what works FOR YOU, so you can make it a lifestyle and not a punishment 😍💪

A quick reminder...




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Hello KETO friends!!!

Would you like a
RESET - CHALLENGE?...

BACK TO BASICS keto challenge for one week (7 Days):

Hoping to encourage some of you dirty/lazy/naughty keto members to have a go at going CLEAN and Back to whole foods and 'STRICT KETO' for a whole week.

Never tried strict keto?
Need a reset?
Just Curious?

WHO'S UP FOR A WEEK CHALLENGE?...
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Hi friends!!

For anyone who needs it...

Enjoy 🥧😋🥰

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One of the most important things to do when you want to lose weight, be healthy and happy - is exercising!!!

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And when it comes to weight loss - it's very important to make sure you work on your muscles!!

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So choose a few strength exercises and make your body toner and tighter!!

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Happy weekend keto and low-carb friends!!

Here are a few meal ideas ☺️
Enjoy
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Happy weekend friends!!! 🥳🥳🥳

Here's a reminder....

Keto Tips:

No fruit, unless it’s berries in moderation...
No wheat
No sugar
No grains
No pasta
No potatoes
No rice
No beans
No starches
No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.)
HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for.
Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!

Vegetables that should be avoided are...
Sweet potatoes
Corn
Peas
Potatoes
Carrots - can be used in moderation, just don’t go over board. They are full of starches and not recommended.

Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.

Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Powerade zero
Pickle juice
Pink Himalayan salt added to your food

Strict keto - counts all macros, do not eat processed foods.

Lazy keto - doesn’t track all macros, still eats processed foods, as long as they are on plan

Macros are a break down of the calories you intake for the day. Which should be...
5% carbs
20% protein
75% fat

Carb manager is a great app to track macros
Carbs are a limit - try not to go over your carb limit.
Fat is a lever - you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.

Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.

Hope this helps. 😊

If you are a keto newbie- This should help 👀

Meats: ZERO CARBS 😍😍😍
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.

• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/Lobster- Go crazy, use lots of butter!
• Pepperoni

Cheese: MOST are no carb, almost
all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it's under 75 cents per 8oz.

Vegetables: No potatoes! Get your carbs from above ground veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avocado- Awesome source of natural fat!
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/red/yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste

Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Lemon/Limes- Adds great flavor!

Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/Walnut/Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)

Oils/Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it's REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette
• Hollandaise
• Bacon/sausage grease
• MCT oil- easily ordered online/in specialty stores

Dressings/Condiments/Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there's tons of brands, so you can find one you love!
• Mayo- Natural/organic is best, but I use Hellmann's all the time.
• Aioli
• Heinz "NO SUGAR ADDED" Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/Spicy Brown Mustard
• Soy sauce
• Hot sauce

Liquids: Use as base for sauces/soups
• Heavy Whipping Cream (HWC)
• Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!

Snacks
• Pepperoni
• Slim Jims/jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Cheese
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer!

Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)

Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)

Other common Ingredients I use
• Almond flour
• Spices: Garlic powder, onion powder

Don't forget your electrolytes, they are needed daily.
• A good form of electrolytes is:
• Powerade zero

THE MOST IMPORTANT THING
Is to find the RIGHT KETO FOR YOU!!!

Remember, it's not a diet - it is a life style
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HAPPY NEW YEAR!!! 🥳🥳🥳

May your new year be healthy, happy, smart, productive, peaceful and full of love!!
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CAKE INGREDIENTS:

2 cups blanched finely ground almond flour
1 cup granular erythritol, or preferred sweetener
1/2 cup unsweetened cocoa powder
1 tsp baking powder
1/2 cup butter, softened
1 tsp vanilla extract
2 eggs
1 cup unsweetened almond milk

FROSTING:

8 oz cream cheese, softened
1/2 cup butter, softened
1/3 cup powdered erythritol
1 tsp vanilla extract
3 tbsp unsweetened cocoa powder
2 tbsp heavy whipping cream

OPTIONAL:

Lily's Chocolate Chips (for drizzling and sprinkling around edges)

INSTRUCTIONS:

Preheat the oven to 350 degrees.
In a large bowl, mix the almond flour, erythritol, cocoa powder, and baking powder until fully combined. Mix in the butter and vanilla. Crack open the eggs into the bowl and stir until completely combined, then stir in the almond milk.
Prepare three 6-inch round cake pans (or work in batches if needed) Generously butter or use pan spray to prevent sticking. Then evenly pour batter between three pans.
Place the pans into the oven and bake for 20-25 minutes(ovens vary) until it springs back when you touch and a toothpick comes out clean.
Let cool completely before removing from the pan or it may (will) fall apart. I find letting it cool to room temp for a few hours then keeping in the fridge overnight yields the best results.

FROSTING:

In a large bowl, whip all ingredients together until fluffy, 3-5 minutes.
To assemble: place first cake on work surface and spread ⅓ of frosting over top. Place second cake layer and add frosting, repeat and smooth frosting over top.
Add any optional toppings/drizzles as desired.

This is hands down the BEST keto pizza! The skillet gives it a deep dish feel, and you can switch up the toppings! It’s so easy to make and even non-keto love it!

INGREDIENTS:
- 2 ounces cream cheese
- 2 cups mozzarella, shredded 🧀
- 2 eggs, beaten 🥚🥚
- 1 cup almond flour
- Pinch of salt & pepper 🧂

INSTRUCTIONS:
1) Preheat oven to 400 F, grease a cast iron pan (I use a generous amount of olive oil spray).

2) Mix cream cheese and mozzarella together in a bowl and microwave for 1 minute. Stir and heat additional 20 seconds until melted and mixing smoothly.

3) Add beaten eggs to almond flour, mix well.

4) Combine with the cheese mixture and work until a dough is formed (I use my hands!).

5) Push dough into cast iron skillet (like you would for a deep dish pizza - I cover my hands in oil first so that the dough doesn’t stick to them!). Poke holes to avoid air bubbles. Bake for 10-15 minutes (I bake 15 min).

6) Then add low carb pizza sauce (Rao‘s), place desired toppings, and return to the oven for another 10-15 min! (I bake another 15 min, but last couple of minutes I broil to crisp the top a little!)

Let it cool for 10-15 minutes before serving!

A few 5 days menu ideas..

Have a great weekend!!
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Happy weekend keto and low-carb friends!!!





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