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You are the CHEESE knees! It's always BUTTER when we're together! Oh, you are BACON blush me. We are fat, but we are the GOOD fat! Wow, brother. That's an avoca-no! I was just moaning... Ha ha ha ha ha. Ahhhh! Hi ladies! Welcome if you're new,
I'm Alyssia and today, after MANY requests, I'm sharing
my first keto meal prep, which is also paleo and of course low carb. If you are not familiar with a ketogenic lifestyle, I encourage you to check out the video that
I did a few weeks ago which details it along with a few others
common diet lifestyles we hear about these days. If you're 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, not
specific meal plans. Also, remember that we are all different – different people need different amounts of
fats, proteins and carbohydrates, regardless of whether they follow a ketogenic lifestyle
or not, because everyone has a different tolerance to carbohydrates,
so you'll have to adjust as needed, but I wanted to share some fun low carb recipes as it's a hot and highly requested topic
lately. For breakfast, I'm making some
bacon and cheddar egg cups. First I make some nitrate-free bacon – enjoy
the smell and hear that sizzle! Give it a chop and then mix
some eggs, almond milk, and salt and pepper. In the muffin tin, I add my toppings of choice, which are my mushrooms, tomatoes, zucchini
and chopped bacon. Then I distribute the egg mixture in the
compartments, about ¼ cup or a large scoop of ice cream each,
and finish with cheese. Bake until it starts to brown on top and is firm.
. Enjoy immediately, or let cool and refrigerate,
OR freeze! You can heat them in the microwave, and
they're also delicious cold! Perfect for meal prepping and making more
batches at a time for later. You can enjoy one or two of them with a “bulletproof” coffee
, or skip the coffee and enjoy some extras!
Over 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 the fat of your choice: coconut oil
, grass-fed butter or ghee! Ghee is lactose-free clarified butter
or casein, so it's great for sensitive people
to them, and is also nutritionally rich like the
burga phone cases Wally Food Company
coconut oil. It has a deep, rich, nutty flavor. I add ginger garlic paste to the
melted ghee and let it get fragrant, before adding my meat. I cook this and then add my vegetables: cauliflower rice
and broccoli florets. When the broccoli is bright and vibrant and
cooked to your liking, add the sauce ingredients: coconut aminos
or soy sauce, sesame oil, salt and pepper, and red pepper flakes for a kick,
if you like. Cover completely and season to taste. You can stop here and refrigerate or freeze,
so it's another great bulk recipe, but when ready to serve, I like to top it off with sliced avocado,
sesame seeds and chopped chives! If you are on a low carb diet and are lacking
rice, cauliflower rice is a GREAT mind trick and
you won't even miss the rice in this bowl. It's delicious and nutritious! Thumbs up
up for substitutions! For dinner, I'll need mayonnaise for the
my plate. There are different approaches to a high-fat diet
– some people just follow macros, but I think of a ketogenic diet as a
WHOLE FOODS diet. Many of the oils used in mayonnaise can be
inflammatory and processed, so I'm making my own olive oil-based mayonnaise. In a deep measuring cup I add egg yolks,
apple cider vinegar, lemon juice, Dijon mustard, olive oil (a lighter oil, NOT extra
virgin) and sprinkle with salt and pepper. Let it sit for a minute or two and settle, and then start pulsing with an immersion blender
on a low setting. Continue to pulse until it starts to get
thick and creamy on the bottom and then let the blender follow the measuring cup to
up and down to emulsify and integrate completely. Place in a jar and store in the refrigerator for
up to a week! This mayonnaise is really a great option for those who
want 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 the bell to get notified every week! Go ahead, get 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 MAYONNAISE by mixing in some wasabi paste. This is optional, but adds a lot of flavor, and then I'll top a piece of
wild salmon for dinner in mayonnaise. I add this piece of salmon to a panini press
and cook to my liking! This wasabi mayonnaise adds SO much flavor! The beauty of this meal is that it's a
fresh meal every day. You can keep your salmon in the refrigerator or in the
freezer if you are worried that it won't last, because fish usually only keeps for a few days
in the fridge, just defrost the night before use
in the fridge. You already have your mayonnaise ready,
so it's super easy. I like to serve this with a salad, so
I'm stirring in some of my favorite greens, as well as some sliced tomatoes and mushrooms.
This way, everything is ready to go every night. I also made a spicy cilantro lime sauce
to finish. I simply add jalapeño, without seeds if you don't
if you want it spicy, garlic, lemon juice, coriander, olive oil and
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salt in the blender and let it blend until smooth. You can also add avocado to this sauce, but it may not last the whole week in the
fridge. It's so tasty and makes a boring salad
fun. I fulfill the salad with avocado and some
of my all time favorite Trader Joe's Everything except the bagel seasoning
(this is NOT sponsored!)
ketogenic lifestyle, or just a healthy whole foods meal in general! For snacks for the week, I portion out my
favorite nuts, which are macadamia nuts, walnuts, 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 carb content of any nut! Only 1 gram of carbs and 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 nuts, so I don't buy them regularly, but they are a pretty cool ketogenic food
that I wanted to share with you. I also make sure to have some olives
, full-fat cheese and low-carb fruits such as berries,
on hand for snacks. One beautiful thing about a ketogenic diet
is that you don't really feel cravings and are usually full - BUT we are human and sometimes we feel like eating a
sweet, so for that we can make fat bombs! These
are my maple nut fat bombs. First, I make a nut butter with macadamia nuts,
walnuts, cinnamon and maple extract in a food processor. This is delicious on its own, but for the ultimate treat I'm melting
on the stove with coconut oil and erythritol. Coconut oil has TONS of nutritional benefits
, but the fact that coconut oil contains
medium chain fatty acids (or MCTs) as opposed to LONG chain fatty acids means that
fat is used for energy instead of circulating in the bloodstream. Since the core of a ketogenic diet is to use
FAT as fuel instead of CARBS, coconut oil obviously becomes a
main ingredient for the lifestyle, because of those MCTs. I can then divide this mixture into mini muffin cups
lined with silicone liners and topped with chopped nuts and
macadamia nuts. Freeze until firm and you'll have those ready
to go when your craving or human desire hits! I keep them in the freezer. And that's my ketogenic and paleo friendly meal prep
for the week! For GENERAL tips on how to prepare effective and efficient meals
, you can check out my meal prep guide
eBook, use code “KETO” for 10% off any eBook
or bundle of your choice this week only at mindovermunch.com/ebooks. Remember, my goal with meal prep videos
you are never supposed to replicate them exactly – you can if you want, but they are here
for general inspiration, then grab them and customize them! If you're not on a keto or paleo lifestyle
, you can adjust these recipes, or maybe this is just here to educate yourself
about other lifestyles. For this type of information, again you can
check out my video from a few weeks ago which is linked below. I hope you found this helpful, if so,
Please give it a thumbs up! See you next week, and remember, it's all about Mind Over Munch!
