Blackberry Nut Fat Bombs

Blackberry fat bombs are a safe way to add a controlled amount of fruit to your low carb diet – without causing cravings.

This almost zero carb dessert doubles as a snack or mini-meal on the go, and fits the macros for an Atkins Fat Fast recipe.

Blackberry Nut Fat Bombs
Per Serving: 392 calories, 1.3 net carbs

Servings: 12 (Divide into 16 servings to lower calories.)



Ingredients
2 oz macadamia nuts, crushed

4 oz neufchatel cheese (cream cheese)

1 c blackberries

3 tbsp mascarpone cheese

1 c coconut oil

1 c coconut butter

1/2 tsp vanilla extract

1/2 tsp lemon juice

stevia to taste

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Directions
Crush the macadamia nuts and press into the bottom of a baking dish or mold. Bake 5 to 7 minutes at 325 F, or until golden brown.

Remove from the oven and allow to cool slightly.

Spread a layer of softened cream cheese over the nut “crust.”

In a bowl, mix together blackberries, mascarpone cheese, coconut oil, coconut butter, vanilla, lemon juice and sweetener (optional) until smooth.

Pour mixture over the cream cheese layer. Freeze for 30 minutes to an hour. Remove and store in the fridge.

Nutrition
Per Serving: 392 Calories; 50g Fat (94.4% calories from fat); 4g Protein; 2g Carbohydrate; 1g Dietary Fiber.


source:https://lowcarbediem.com/blackberry-nut-fat-bomb-recipe/

Keto Hawaiian Sweet Rolls Bread

If you are on a Low Carb or Keto diet and want the taste of some really good Hawaiian Sweet Rolls Bread. Having homemade bread throughout the week is well, kind of amazing. Keto Hawaiian Sweet Rolls Bread – You must try this recipe.



INGREDIENTS

1 1/2 cups Almond Flour
2 tsp Baking Powder
3/4 cup Swerve (powdered)
3 cups Mozzarella cheese, shredded
3 oz cream cheese
2 eggs
6 drops Lorann Pineapple oil
1 tsp fresh ginger paste

INSTRUCTIONS
Gather all of the ingredients first and measure them out.  This is important because once you melt the mozzarella cheese you will need to combine the ingredients quickly before it cools down.
Place the Almond flour, baking powder and Swerve into a medium size bowl and mix the ingredients until they are combined.

Place the Mozzarella cheese and cream cheese in a microwave-safe container and cook it on high for about a minute and a half or until the cheese is melted.  You can use a double broiler for this part if you prefer.

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Pour the melted cheeses mixture into the medium bowl filled with the dry ingredients.
Add the eggs, fresh ginger, and Lorann Pineapple oil.
Mix the ingredients until it’s fully combined.  The dough will be sticky.
Place the dough on a silicone mat or parchment paper to continue kneading the dough together until if forms.  It will get less sticky the more you knead it but it will always be a bit sticky.
Cut the dough into 10 even parts.
Roll each part into a ball.
Place the dough ball into a well greased baking pan.
Bake it at 425 degrees for about 15 to 20 minutes or until golden brown.
Use a knife to separate the lines before you pull each roll out of the pan.  The bottom of the rolls should have a nice brown crust.

Nutrition 
×Serving: 1g, Calories: 189kcal, Carbohydrates: 6.2g, Protein: 16.1g, Fat: 12.3g, Cholesterol: 51.9mg, Sodium: 297.2mg, Fiber: 2.4g, Sugar: 1.6g

Keto Blueberry Muffins

These keto muffins are a bit labor intensive, but they’re a delicious way to kick off the day…

 [ For 7 to 8 people ]    [   Preparation time : 22 minute  –  Cooking time : 35 minutes  ]
Ingredients 

CREAM TOGETHER

½ stick (2 oz) butter, very soft
4 tablespoons (2 oz) cream cheese, very soft
1/2 teaspoon vanilla
DRY INGREDIENTS
½ cup (50 g) coconut flour
¼ cup Swerve Granulated
1 teaspoon baking powder
1/4 teaspoon salt
1/16 teaspoon cinnamon
1/8 teaspoon xanthan gum (binds ingredients)
WET INGREDIENTS
3 large eggs (cold)
1/4 cup heavy cream (last wet addition)
ADD LAST
1/3 cup fresh blueberries
2 teaspoons Swerve Granulated
Preparation Method
 Preheat oven to 350°. Position oven rack to the lower third of the oven. Line a six cup muffin tin with paper liners. Add the dry ingredients together in a smaller bowl and whisk together to combine and break up any lumps.



COMBINE: 
In a medium bowl, cream the butter, cream cheese, and vanilla together until light and fluffy. Add 1 egg and beat into the butter mixture until the mixture is light and fluffy (it may break or separate, it’s okay). Add 1/3 of the dry ingredients and mix until completely incorporated, making sure to keep that light, fluffy texture. Keep in mind that we want a light and fluffy – almost mousse-like texture throughout this process.
Add another egg and beat until fully combined and the batter is fluffy. Add half of the remaining dry ingredients, beating again. Add the last egg, beating until fully incorporated, followed by the last of the dry ingredients. Finish by adding the heavy cream, once again, beating until the batter is thick but still light and fluffy. Fold in the blueberries.

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FILLING THE MUFFIN TIN: 
Spoon the thick batter into a plastic zip-lock bag and snip off a corner, producing about a 3/4 inch hole. Place the snipped corner into a muffin liner and squeeze the batter into a fat, rounded mound, filling the muffin liner about 3/4 full. Repeat for each muffin liner, adding any remaining batter to those that need a little more. Knockdown any peaks with your finger. Sprinkle about the ¼ teaspoon of Swerve granulated over the top of each muffin to help prevent burning and to give the muffins a nice look.
BAKE:

Place the muffins into the oven. Turn the oven up to 400° degrees for 5 minutes. Then, turn the oven back to 350° and bake the blueberry muffins for about 25 minutes more. They’re ready when they feel firm when lightly pressed with a finger but still sound a little moist. Remove from the oven and let cool five minutes before gently removing from the pan and placing on a cooling rack.
source:http://lowrecipes.net/keto-blueberry-muffins/

Zucchini Pizza Bites/ low carb snacks

Zucchini Pizza Bites are one of our favorite snacks! These delicious pizza bites are topped with our favorite toppings and plenty of cheese for the perfect low carb pizza fix!

How To Make Zucchini Pizza Bites
Zucchini pizzas can be made ahead and placed in the fridge until your guests arrive.  When they arrive, simply pop the pan in the oven and enjoy! But don’t forget, this zucchini pizza bites recipe is so versatile, it can also be dressed up for a more upscale presentation!

Going to an open house? A dinner party? Grown up game night with the neighbors? Just add just a few flourishes of basil or red pepper flakes, or a sprinkle of crumbled feta cheese and any crowd will come back for more!
Zucchini Pizza Bites/ low carb snacks

Feel free to use a store-bought low carb pizza sauce or a tomato sauce that you can season with extra garlic or oregano. Zucchini bite pizza slice toppings can be pepperoni, Canadian bacon, crumbled bacon, ground beef or sausage, bell peppers, tomatoes, mushrooms, onions, olives, or even little wedges of pineapple. Mozzarella is the standard go-to when it comes to pizza because of its creamy, mild flavor and its ability to hold everything together. But these zucchini bites scream for home chefs to get creative and try other kinds of cheese like provolone, cheddar or parmesan to take your Zucchini Pizza Bites to the next level!

How Long To Cook Zucchini Pizza Bites
Zucchini cooks up FAST, making it these zucchini pizza bites the perfect quick snack or appetizer. It only takes about 5 minutes in the oven to cook the zucchini!

I always turn the oven to broil for an additional 5 minutes or so. This helps the cheese become golden, ooey gooey, and bubbly. YUM!

Prep Time  :10 mins   Cook Time : 10 mins      Total Time: 20 mins


Zucchini Pizza Bites are one of our favorite snacks! These delicious pizza bites are topped with our favorite toppings and plenty of cheese for the perfect low carb pizza fix!

Course: Appetizer
Cuisine: American
Servings: 6 servings
Calories: 145 kcal

Ingredients

2 large zucchini
1/2 cup low carb pizza or tomato sauce
1 teaspoon oregano
2 cups mozzarella cheese
1/4 cup parmesan cheese
pizza toppings as desired

Instructions

Preheat oven to 450°F. Line a baking pan with foil and set aside.

Slice Zucchini 1/4" thick and arrange on prepared baking sheet.

Top zucchini slices with pizza sauce, oregano, cheese and your favorite pizza toppings.

Bake 5min or until zucchini is tender. Broil 5min or until cheese is bubbly and melted.

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Keto McDonald’s: 17 Low-Carb Food Options on the McDonald’s Menu

17 Low-carb McDonald’s keto fast food options that won’t kick out of ketosis.

If you are on a keto diet but love McDonald’s, good news is that you don’t have to give up on your favorite fast food just yet.

There are keto friendly options on the McDonald’s menu.


The keto diet is designed to raise your body’s ketone levels by limiting carb intake.

This is so that your body enters a metabolic state called nutritional ketosis.

It’s a reaching point where your body shifts itself from burning glucose to fat as fuel.

Reaching this state is all about limiting carbs to 5-10% or to 20-50 grams a day.

With that in mind, when you are at McDonald’s, you need to stick to these rules:

Avoid Simple Carbs: buns, tortillas, English muffins, and french fries.

Skip ketchup and other sugar-containing condiments.


Avoid anything named Crispy. Even without buns, they can contain high carb from the batter.

In addition to pre-made McDonald meals, you can also easily modify many items to fit into your keto diet.

Here are 5 totally low-carb Keto fast foods you can eat on the McDonald’s menu.


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Breakfast
McDonald’s breakfast menu has several items you can order for your keto breakfast. Just remember to skip the bun, muffin, or tortilla to stay low-carb.

Meal	Category	Calories	Fat (g)	Carb (g)	Protein (g)
Sausage Burrito without Tortilla	Breakfast	150	12g	4	9
Egg White Delight McMuffin, No English Muffin	Breakfast	140	9	2	13
Egg McMuffin without English Muffin	Breakfast	160	11	3	12
Coffee	Drink	0	0	1	2

Burgers

McDonald’s is most famous for meaty burgers with their artisan buns. But just by skipping the rolls that come with almost 30g of net carbs, you can stay really low carb even at McDonald’s.

For most burgers, bunless burgers can keep your carb intake to below.

Meal	Category	Calories	Fat (g)	Carb (g)	Protein (g)
Bacon Smoke Burger without Roll, Bacon Onion Sauce, and Fried Onion Ring	Burger	440	33	4	32
Double Cheese Burger without Bun and Ketchup	Burger	280	20	4	20
Big Mac without Bun	Burger	330	25	7	18
Bacon Mac Double without Bun and Ketchup	Burger	290	21	4	23
Artisan Grilled Chicken Sandwich without Bun	Burger	160	4	2	29
McChicken without Bun	Burger	260	20	11	10
Filet-O-Fish without Bun	Burger	240	17	10	12
Quarter Pounder without Bun	Burger	360	25	9	25
McRib without Homestyle Roll	Burger	300	20	12	19

More Low-Carb Fast Foods

You can find a wide range of low-carb foods on the McDonald’s Menu, that you can eat to stay in ketosis.

Meal	Category	Calories	Fat	Carb	Protein
4 pc Chicken McNuggets	Chicken McNuggets	180	11	11	10
Side salad	Salad	15	0	3	1
Bacon Ranch Grilled Chicken Salad without grape tomatoes	Salad	310	14	7	42
Cappuccino	Drink	120	6	9	6

Take Home Message

McDonald’s is one of the few fast-food restaurants that offer keto friendly options.

However, it’s worth mentioning that home cooked meals are always healthier.

If you must, the best trick of ordering at McDonald’s or any other fast food establishments is to skip buns. Also don’t forget that drinks, sides, and condiments can have as much sugar as heavy carbs you went without.

Keep in mind a few of these tricks and you’ll find yourself numerous meals you can order while eating keto.

source:https://ketodietrule.com/keto-mcdonalds/

A 7-Day, 1200 Calorie Meal Plan

A successful meal plan for losing weight incorporates good diet and exercising. So, here is a 1200 calorie meal plan, for 7 days. Enjoy it!

Meal Plan – Day 1

Breakfast

3/4 cup


bran flakes, 1 cup fat-free milk, and 1 banana

Lunch

A sandwich made of 3 ounces turkey breast, 1 whole wheat pita, 1/2 roasted pepper, mustard, 1 tsp. light mayonnaise and some lettuce

1 mozzarella string cheese

2 kiwis

Dinner

4 ounces broiled flounder or sole

1 cup steamed broccoli

1 cup cooked couscous

2 plum tomatoes (sliced), sprinkled with 2 tbsps. grated Parmesan cheese broiled until golden

1 fat-free pudding cup

Meal Plan – Day 2

Breakfast

Smoothie: 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.

1/2 English muffin with 1 tsp. light margarine

Lunch

1 vegetable burger with a whole wheat pita with salsa and lettuce

6 ounces light yogurt

1 cup vegetable soup

15 grapes

Dinner

1/2 cup baked beans

BBQ chicken: 4 ounces of boneless, skinless breast with barbecue sauce and grill.

3 small boiled red potatoes with 1 tsp. light margarine and dill

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Meal Plan – Day 3

Breakfast

Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, 1 teaspoon honey, and cinnamon

Lunch

Chicken salad: 4 ounces skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp. light mayonnaise, 1 tbsp. slivered almonds, and 1 tbsp. fat-free sour cream.

1 banana

Dinner

1 baked potato with 3 tbsps. salsa and 1 tbsp. fat-free sour cream

3 cups steamed spinach

4 ounces steamed shrimp

1 low-fat frozen fudge bar

Meal Plan – Day 4

Breakfast

6 ounces light yogurt with 1 tbsp. slivered almonds

1/2 toasted English muffin with 1/2 apple (sliced) and 1 ounce shredded reduced-fat cheese. Microwave for 30 seconds

Lunch

Sandwich: 1 wheat pita, 3 ounces thinly sliced roast beef, tomato slices, mustard, 1 tsp. horseradish, and lettuce.

cup of raw vegetables

1 cup tomato soup

and 1 pear

Dinner

3 ounces poached salmon

3/4 cup cooked brown rice

Slaw: 1 1/4 cups coleslaw mix and 2 green onions with 2 tbsps. fat-free dressing

1/2 cup pineapple chunks in juice

Meal Plan – Day 5

Breakfast

1 cup Cheerios, 1/2 cup berries, 1 tbsp. slivered almonds, 8 ounces fat-free milk

Lunch

Quesadilla: 1/4 cup beans with 1 whole wheat tortilla. Top with 1 ounce shredded reduced-fat cheese. Add salsa and another tortilla; microwave for 45 seconds.

Cucumber spears

1/2 cup low-fat cottage cheese with 1/2 cup of tangerine

Dinner

3 ounces roasted pork tenderloin

A cup of baked acorn squash (mashed) with cinnamon

2 to 3 cups salad greens with 2 tbsps. fat-free dressing

half cup vanilla fat-free frozen yogurt with 1 cup berries

Meal Plan – Day 6

Breakfast

8 ounces fat-free milk

1 toasted waffle, with 1 tbsp. peanut butter and 1/2 banana (sliced)

Lunch

Tuna pita: 2 ounces water-packed light tuna, 1 pita, mustard, 1 tbsp. light mayonnaise, cucumber, and onion slices

10 baby carrots

6 ounces light yogurt with 1/2 banana

Dinner

Jambalaya: 2 ounces cooked turkey sausage (sliced), 3/4 cup cooked brown rice; 1/2 cup corn; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

3 cups spinach (steamed)

1 apple

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Meal Plan – Day 7

Breakfast

1/2 toasted English muffin with 1-ounce reduced-fat cheese (sliced); 1/2 cup steamed spinach, 1 tomato slice; and 1 poached egg

1 grapefruit

Lunch

Black bean salad: 1/2 cup canned black beans, 1/2 cup mandarin orange sections, red onion, chopped red bell peppers, and scallions with 1 tsp. vinegar.

1 whole wheat pita

1 pear

Dinner

3 ounces broiled flank steak

1 cup steamed zucchini

1 baked sweet potato with 1 tsp. light margarine

half cup pineapple chunks in juice

So, this is our 1200 Calorie meal plan and we hope that it will be useful for you.

source:https://ladiesnutrition.com/2016/11/18/1200-calorie-meal-plan-7-day/

Homemade Pesto

Homemade Pesto
Makes 6 Servings
 Course Appetizer
 Keyword keto, ketogenic, keto diet
 Prep Time 10 minutes
 Servings 6

Ingredients
2 c. Fresh basil leaves
½ c. Parmesan cheese
½ c. Sunflower oil
⅓ c. Pine nuts
3 Cloves of garlic minced
Salt and Pepper to taste
Instructions
Place 2 cups of fresh basil leaves into the bottom of a food processor. Pack them down so that there is plenty of room for the rest of the ingredients.

Add ⅓ c. of pine nuts.

Place 3 cloves of minced garlic in the processor.

Sprinkle in ½ cup of Parmesan cheese.

Top the cheese with salt and pepper to taste.

Pour in ½ cup of sunflower oil.

Place the lid on the food processor, and blend for 3-5 minutes until you get the consistency you desire for your pesto. If your pesto seems too dry, you can add a bit more sunflower oil to the mixture.



Use immediately.

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Recipe Notes
You can also place the pesto into an airtight container and keep it in the fridge for up to a week, or the freezer for 3-4 weeks.